Healthy RGV Issue 110 - Giving Life to Your Eyes

ISSUE 110
EDITORIAL CONTENT
HEALTHY KIDS
HOW TO RAISE UNPLUGGED KIDS
8
FITNESS & BEAUTY
AN EXPERT’S GUIDE TO TAKING
CARE OF YOUR SKIN IN YOUR 30S
32
LEARNING TO BATTLE
BUSY AND SLOW DOWN
10
HOW TO MAKE DELICIOUS
VEGAN SUSHI AT HOME
34
EASY GO-TO MEALS
FOR NEW MOMS
12
SILKY SMOOTH, SOFT SKIN IS
ONLY A FEW STEPS AWAY
36
HEALTHY BODY,
MIND & SOUL
HEALTHY EATING FOR
WOMEN ON THE GO
38
LIFE AMONG THE OUTCASTS
6
GLASSES, CONTACTS, LASIK, KAMRA INLAY:
THE BEST SOLUTION IS FOR YOU…TO BE YOU!
14
PATIENT-CENTERED CARE: A COMMUNITY
OF SUPPORT, A PROMISE TO PATIENTS
16
6 STEPS TO BECOMING A BETTER LISTENER
23
ADDRESSING YOUR ENERGY
IN THE NEW YEAR
24
HOW TO GET OVER AND
PREVENT OLD CONFLICTS
FROM HOLDING YOU BACK
26
THE SOUND OF SILENCE
28
THE SECRET TO A HAPPY MARRIAGE
30
contact@healthymagazine.com
ph. 305-900-7009 | www.healthymagazine.com

HEALTHY KIDS · JANUARY 2018
PUBLISHER
Mauricio Portillo
EDITOR IN CHIEF
Claudia Portillo
"Being
healthy and
fit is no longer
a fad or a trend
it's a Lifestyle."
MARKETING DIRECTOR
Arnaldo Del Valle
COPY EDITOR
Lora Incardona
ASSISTANT COPY EDITOR
Andres Portillo
WEBSITE DIRECTOR
Maria Alejandra Wehdeking
ART AND DESIGN
Carolina Pedraza
Raul Arenas
PHOTOGRAPHY
Cesar Augusto Tobon
SOCIAL MEDIA DIRECTOR
Maria Alejandra Wehdeking
CONTRIBUTING WRITERS
Craig Tanio, MD
Meg Meeker, MD
Benjamin West, MD
Chef Eric Stein
Sarah May Bates
Jenn Baxter
Cassandra Claude
Alan Freeman
Vanessa Jackson
Rubel Shelly
Eilleen Smith
Claudia Portillo
Julianna Lowe
Sarah Wester
Claudia Portillo
Editor in Chief
Here we are again – at the beginning of what I know will be a wonderful year. There are so many
wonderful things to look forward to in this year. I can practically feel the stars aligning.
As we look ahead, we here at Healthy have our eye on the great things to come. Excitement is in the air
here and everywhere. We made it through 2017, hopefully a little wiser, stronger than ever before, and
ready to roar in 2018.
Our focus this year is to help you have your best year yet. Out with the old and in with what really
matters in our lives: our health, our families, our friendships. After the long, difficult days of winter, we’re
ready for a fresh start. A sea of change is coming, and we couldn’t be more thrilled. We have so many
things to share with you in the months to come. We want to help you get back to stress-free living, grow
closer to your loved ones, take care of your bodies and minds, and help you find the best recipes to
share with friends and family.
We have a lot planned that we know you’ll enjoy. We’re going to pay homage to busy moms out there
and make sure we have plenty of tips and tricks to make the lives of women everywhere easier and much
more fulfilling. We want to focus on making the most of what you have and reminding you of all that
makes you wonderfully unique and the epitome of modern day perfection.
Stay tuned for all the latest information, all the life-changing innovations, delicious and easy-to-make
recipes, and good-for-you advice with a healthy dose of fun to keep you coming back for more.
Let’s get this year started off on the right foot and make it the most spectacular years of our lives yet!
Are you ready?
cportillo@healthymagazine.com
/HEALTHYMAGAZINE
@HEALTHYVALLEY
/HEALTHYMAGAZINEONLINE
/ HEALTHYMAG08
contact@healthymagazine.com | ph. 305-900-7009 | www.healthymagazine.com
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HEALTHY LIFESTYLE · JANUARY 2018
I
read a book over the recent holiday break that
I am requiring of students in one of my classes.
It says several things most of us desperately
need to hear.
In the Sanctuary of Outcasts is the true story of
a man jailed in a minimum-security prison that
shared a property with the last leper colony
in the United States. Elderly, disfigured, long
isolated from the larger culture, many without
family and most without acceptance – the
national health service was allowing the patients
to remain there until they died. Thus a group
of marginalized souls and “outcasts” nurtured
each other in the face of the outside world’s
rejection.
The book tells how Neil White – at first scared
of the disease and determined to avoid its
victims – underwent a time of reflection, soulsearching,
and spiritual insight. “Finally, in a
sanctuary for outcasts, I understood the truth,”
he writes. “Surrounded by men and women who
could not hide their disfigurement, I could see
my own.”
White and an 80-year-old African-American
woman named Ella – a wheelchair-bound double
amputee because of her disease – became
friends. He summarizes the lesson he learned
from the Roman Catholic priest,
Father Reynolds, who ministered to the little
church inside the compound of patients and
criminals: “Pride, he said, was an excessive belief
in our own abilities. Lost in our own pride, he
explained, we are unable to recognize grace.”
As White prepared to go back to the outside
world, the thought came to him that he needed
a church there like the one prisoners and lepers
had shared. “Not just any church. A place like
the church at Carville. Where the parishioners
were broken and chipped and cracked. A
place to go when I needed help. A place to ask
forgiveness. A sacred place where people were
not consumed with image or money. I didn’t
know if a church like this existed, but if it did I
would go.”
Now that Mr. White is free, I hope he
remembered the lessons he learned in jail. And
I hope he found that church he was hoping to
find – a church that can love and accept, hold
accountable and nurture, give the Holy Spirit
time to redeem and transform. That By Rubel is the Shelly sort
of church everybody needs to find.
For the many who think their lives don’t count
and that they are nobodies, Jesus put the
church in the world to say, “You matter to the
God who knows your name – and he sent us
to find you. Welcome to our sanctuary for the
outcasts.”

Healthy Kids
HOW TO RAISE
UNPLUGGED KIDS
LEARNING TO BATTLE
BUSY AND SLOW DOWN
EASY GO-TO MEALS
FOR NEW MOMS
8
10
12
"Children
close their
ears to advice
but open
their eyes to
example."

HEALTHY KIDS · JANUARY 2018
HOW TO RAISE
UNPLUGGED KIDS
Technology. Technology everywhere.
It was supposed to make our lives
easier, make us feel more connected.
But when you’ve always dreamed
of raising kids the way you were—carefree
and in a constant state of movement—
technology can make it difficult.
Kids know how to operate tablets and
smartphones before they learn how to walk
in most cases. Devices have become instant
babysitters. They’re easy and convenient.
All you have to do is pull your phone out of
your back pocket or purse and hand it off.
Whoosh! Hours of mindless entertainment
for your wee little one. While that may be
simple and easy for you now, before long that
same child you handed your devices to wants
bigger and better and more mind-numbing
fun. Soon, instead of playing outside,
climbing in trees or learning to ride a bike,
they’re behind closed doors, eyes glued to a
screen and near comatose because of their
new gadgets.
I experienced
that selfinduced
phenomenon
in my
own house. I craved minimalism. I wanted
a happy, carefree environment that was
unencumbered by the pressures of most
modern-day demands. I wanted to bake from
scratch, to sew our clothing and spend as
much time as possible away from devices.
Then, reality set in. The kids went to school
and technology played a major role in their
learning experience. They were in front of
devices in school. Yikes!
We were a busy bunch. With work
commitments and extra-curricular activities
taking up so much of our time, I resorted to
letting technology keep the kids occupied
while I rushed to get everything done in time
for the next activity. It drained our energy
and created a disconnect between us. I had
to find a way to get our priorities straight.
True minimalism was the answer. It can help
you get your kids out of the technology time
suck and back to real, meaningful life.
1
Think hard about what your family
values are. What really matters to
you? Once you nail those down, you
can build from there.
By Allie Casazza
Decide how and when you’re
2 going to eliminate the use of
technology. No devices at the
dinner table? No devices after 7 PM?
You make the rules and stick to them.
3
Plan for a screen-free hour,
evening, day, weekend, then week.
Baby steps will get you to where
you want to be.
Follow a routine. Studies show
that it takes 21 days to form a new
4
habit. Start the countdown now
and soon being device free will be
like second nature.
Set yourself up for success. Have
5
designated spots to keep the
devices (not the bedrooms). Set
ground rules, make contracts, know
your schedules. Obviously, if the kids need
devices for homework, they should be
allowed to use them but only during that
dedicated time.
6
7
Be present. The rules you give to
the kids should be followed by all
the adults in the house.
Get your kids involved in the
decision making. They’ll be more
receptive to change if they’re part
of the process.
8 HEALTHY MAGAZINE

HEALTHY KIDS · JANUARY 2018
CHILDREN DON’T WANT
CHRONICALLY BUSY
PARENTS, THEY WANT
PRESENT PARENTS WHO LIKE
BEING WITH THEM.
LEARNING TO BATTLE
BUSY AND SLOW DOWN
Mom, dad, I get it. There’s just one more
thing you need to get done. Right after
that one other thing, which of course,
is right after the other thing. There’s always just
one… more… thing. Does it ever stop?!?
The truth is, no, IT never stops. Which means its
up to YOU to do the stopping.
Busyness is certainly nothing new, but we are
living in a day when parents are wearing “busy”
and “exhausted” as badges at an alarming rate, as
if the quality of our parenting equals the quantity
of our activity. Let me let you in on a little secret…
SPOILER ALERT: it doesn’t!
SPOILER ALERT: the quality of your parenting
does not equal the quantity of your activity.
For parents, it is true what they say: the days are
long, but the years are short. The lie that “busy”
tells you is “you’ll have time for it later”. And then
later comes, then comes again, and again, and
before you know it, you look up and all the “laters”
have come and gone and in the meantime you
missed out on the many everyday moments that
are such a gift in the life of a parent.
If you find yourself fighting the battle of busy
struggling to be present for the everyday
moments in your life, here are 4 things I want to
challenge you with:
Slow Down! Seriously. Make a
01 commitment to yourself to slow down
the pace of your life. In order to do this, you
will need to make some changes- either in
the activities that your kids are involved in
or in the activities/work schedule that you
have. Find ONE thing that you can either cut
back on or completely remove that will open
up time in your life for you to breathe a bit.
It will be hard but remember, giving yourself
the gift of time or your child the gift of
more time with you will bring you only good.
NOTHING bad comes from spending more
time with your family and giving yourself
more unhurried time will dramatically
improve the quality of your life. So make
changes, small changes at first, and do not be
afraid!
Take off the badge of exhaustion. Most
02 mothers, whether working outside
the home or not, believe they are tougher,
stronger and more accomplished if they live
so busy that they are exhausted. If you are
an exhausted mother, ask yourself “Why do
I thrive on being exhausted? What mental or
emotional benefit am I getting from living
so frenetically?” Then make a commitment
to yourself to reject these feelings. They are
not reasonable, they are irrational and very
unhealthy. Children don’t want chronically
busy, exhausted parents, they want present
parents who like being with them. Likewise,
your boss doesn’t need someone who can’t
function well because you are so tired. They
need someone who can think on her feet,
take care of her emotional, mental and
physical health and be in there for the long
haul.
Be Courageous Enough to Live
03 Differently from your peers. One of
the best exercises I have done is ask myself
why I do what I do. If I am contemplating
taking on another project, even if it is small, I
have a heart to heart with myself and ask why
would I take this on? Often I find that I don’t
really have a reason other than the belief that
I should do it because it would be expected
of me. THIS is NOT a good reason. I have to
tell myself NO to many things and it is critical
for all moms and dads to do this. There will
likely be push back from friends and family
who are accustomed to one thing from you,
but if we want peace, we must learn to be
comfortable with living very differently. The
truth is, many of those people will actually be
jealous. They may want to do exactly what we
are doing but need someone to follow.
Trust Your Instincts. The truth is, your
04 instincts are there for a reason. They
may stem from your thinking, the way you
were trained to think and believe. But 99%
of the time they protect you and you need to
listen to them. One of my biggest frustrations
working with conscientious parents is their
fear of listening to what their instinct tells
them to do when it comes to parenting.
WHEN IT COMES TO YOUR
PARENTING, WHAT ARE YOUR
INSTINCTS TELLING YOU
ABOUT HOW YOU SPEND
YOUR TIME?
SO let me ask you a frank question now: when it
comes to your parenting, what are your instincts
telling you about how you spend your time? Are
they telling you that you need to pull back a little?
Slow down just a bit or erase something that you
are currently doing that is making you exhausted? I
want to tell you- listen to those inner voices. They
are arising in you because you need something
that you are resisting giving yourself. Do you really
want to deprive yourself or your children of the
common sense that your instincts are telling you
to do? What keeps you from not listening to your
gut?
Parents, the battle of busy is not an easy one, but
it is one of the most important ones and it must
be waged and won!
By Meg Meeker, MD
10 HEALTHY MAGAZINE

HEALTHY KIDS · JANUARY 2018
EASY
GO-TO
MEALS
FOR NEW
MOMS
Having a baby is a huge transition
for you inside and out. Your body
changes, your hormones change,
you're physically and emotionally drained—all
before your little bundle of joy enters the
world. After the baby arrives, it’s all you can
do to get used to your little one and to adjust
to a new, often sleepless schedule. Your
energy levels take a nose dive if you’re not
careful. While it may be easy to grab a quick
snack here and there, it’s definitely not good
for you or the baby. Nursing moms need
good nutrition to keep their energy levels up
and to keep themselves and baby as healthy
as possible. So, how do you find time to make
nutritious meals when you’re on mom duty?
The first rule is to make the time. If you’re not
eating right, you run the risk of having your
milk deplete, not to mention having your
mental capacity fall drastically. Neither you
nor your baby need to suffer from hunger.
(We know. It feels like your baby is always
hungry. It gets better, we promise.) Boosting
your milk supply will help.
Here’s the good news. Nursing is a real
workout. If you’re doing it all day long—and
who isn’t—you're burning anywhere from
400 to 600 calories just from breastfeeding.
That’s better than a quick jaunt around the
block. Now you see why you always feel like
you’re starving. You practically are if you’re
not eating right.
By Alan Freeman
Here are some delicious go-to meals that are
good for you, your growing baby and your
energy levels:
Salmon supports
your baby’s brain and
retina development via
breastmilk. It also gives
moms a great boost
with its Omega-3 fats.
Yes, FATS. They’re good
for you. For even more,
eat grass-fed beef and bison—all the same
goodness with a little more bite.
Avocado. We love
this nutrient-packed
delight, which can
stave off hunger pangs
for up to three hours.
They also regulate
blood sugar levels,
which will help keep your mood steady. Add
this delicious treat as a side dish on your
dinner plate, eat it alone or roll up a no-carb
tortilla with a little chicken and you’re good
to go for hours. Yum!
Cucumbers
and spinach are
magnesium-rich
gems that calm the
nervous system
and regulate the release of
serotonin, the happy hormone, in your body.
Add them to fresh salads or to your morning
smoothie. Eat with hummus dip or make a
cucumber sandwich.
Almonds are loaded with zinc
that helps fight inflammation
and keeps you healthy with
its good-for-you fats. You can
chop them up and eat them over plain Greek
yogurt for a quick snack or add them to
salads or stir-fry.
Chocolate. Yes,
you can eat
chocolate! Choose
dark chocolate
to get the most benefit. It will curb cravings,
improve your mood, and decrease anxiety
and depression. Drizzle chocolate over fresh
fruit or in a cup of Greek yogurt or eat alone.
12 HEALTHY MAGAZINE

Healthy
Lifestyle
LIFE AMONG THE OUTCASTS
GLASSES, CONTACTS, LASIK, KAMRA
INLAY: THE BEST SOLUTION IS FOR
YOU…TO BE YOU!
PATIENT-CENTERED CARE:
A COMMUNITY OF SUPPORT,
A PROMISE TO PATIENTS
6 STEPS TO BECOMING A
BETTER LISTENER
ADDRESSING YOUR ENERGY
IN THE NEW YEAR
HOW TO GET OVER AND
PREVENT OLD CONFLICTS
FROM HOLDING YOU BACK
THE SOUND OF SILENCE
THE SECRET TO A HAPPY MARRIAGE
6
14
16
23
24
26
28
30
"The
groundwork of
all happiness is
good health."
-Leigh Hunt

GLASSES,
CONTACTS, LASIK,
KAMRA INLAY
The best solution is for you…to be you!
Glasses can make you look sophisticated and mysterious. In some
cases, glasses can make you look younger or older. Glasses can
give you that unique appearance you desire and that’s why Shah
Eye Center has an optical center in each of its locations. Whether
you’re looking for basics or trending fashion, iOptical® can help you find
your perfect look to fit your personal style.
iOptical® keeps up with the latest
trends in eye fashion by featuring 27
different name brands and different
lenses that fit your lifestyle such as:
Progressive Flat-Top Bifocals, Single
Vision Lenses, Poly-Carbon Lenses,
Single Vision Lenses, Polarized
Lenses, Anti-Glare Lenses and
Transition Lenses. Our experienced
staff takes the time to work with you
to select your perfect frame. We
feel that you are special and deserve
high-level care and personalization
each time you visit iOptical®.
Contacts are very safe, but still,
wearing contact lenses can damage
your eyes if you wear them too
long, fail to clean them properly or
do not replace them as directed
by your eye doctor. Contact lenses
are considered medical devices and
are regulated by the U.S. Food and
Drug Administration (FDA). Your
eyes need oxygen and that’s why
wearing them too long can damage
your eyes. Those who wear contacts
should always keep a pair of back
up glasses. Should you experience
“Those who wear contacts should always
keep a pair of back up glasses. Should you
experience any eye inflammation, strain, dry
eyes, blurry vision or anything that effects
your vision, stop wearing your contacts and call us.
On the other hand, you might prefer
contacts. Contacts allow you to be
you without glasses. With contacts,
you experience vision without
something interfering with your line
of sight. You no longer have to worry
about your glasses getting wet, foggy
or dirty. But contact lens also have
their limitations.
any eye inflammation, strain, dry
eyes, blurry vision or anything that
effects your vision, stop wearing
your contacts and call us. Even if you
think it’s minor, it is best to get your
eyes checked out.
14 HEALTHY MAGAZINE

COVER STORY · JANUARY 2018
LASIK is another alterative. LASIK Eye
Surgery is the most popular elective
procedure in the world. It can help
eliminate the use of eye glasses and
contacts so you can continue doing the
things you love free from eye devices.
LASIK eye surgery can help correct vision
problems as a result of nearsightedness,
farsightedness or astigmatism. It can also
help reduce redness, eye irritation and eye
strain. Shah Eye Center wants to make sure
that LASIK surgery is an optimal option for
your individual needs. The majority of people
are good candidates, but there is always
the exception. You and your Shah Eye
Center Surgeon must agree on your
vision outcome expectations.
The LASIK operation only takes
a few minutes to correct
each eye. Shah Eye Center
uses some of the latest
equipment to perform the
LASIK procedure like the
WaveScan CustomVue
system, which takes
260 measurements of
the eye and can even see
microscopic inclusions of
the eye. Dr. Shah reviews the
readings from the WaveScan
CustomVue® and transfers that
detailed information to the VISXTM
Star S4 IR® Excimer Laser System to
reshape the cornea of the eye. Dr. Shah uses
the Intralase method, which is a tiny pulse of
laser light, a quadrillionth of a second, made
with a Femtosecond Laser, one of the most
advanced technological tools in LASIK used
to create a precise flap in the cornea. When
the flap is put back into place, the cornea
adheres to its self and your vision is much
improved usually within a couple hours to a
day.
Most patients are able to perform their
regular schedule activities within about a
day. However, we do take safeguards to
not harm or irritate the eye and we give
you a timetable of when you can resume
certain activities. The benefits of LASIK are
immeasurable. Our LASIK patients love to
come back and tell stories about how LASIK
has made a difference in their lives. It’s just
you being you and we get that.
The KAMRA® Inlay treatment is an eye
procedure that can help restore near vision
and could free you from the constant
frustrations of reading glasses. The KAMRA®
Inlay is ideal for active people looking to no
longer depend on reading glasses or contact
lenses for their everyday activities. Benefits
of the KAMRA® Inlay include restoring
everyday vision so you can see text
messages, a computer screen and the time
on your wrist watch, without the constant
frustrations of reading glasses or contact
lenses; provide a natural range of vision –
from near to far – without blurry zones and
offers long-term performance to help you
enjoy clear, near vision over time.
The KAMRA® inlay is placed in only one
of your eyes, allowing you to see up close,
while maintaining your distance vision in
both eyes. Your non-KAMRA® eye is left
untouched. Working together, the eyes allow
you to see from near too far.
Shah Eye Center has invested hundreds
of thousands of dollars in technology
for one reason and that’s to give you the
opportunity for the best possible outcome.
As with all surgeries there are risks. Dr. Shah
is Board Certified by the American Board of
Ophthalmology and has invested in some of
the most advanced equipment in order to
diminish the risks and improve outcomes,
but let’s be clear. People’s eyes react
differently to different types of procedures.
That’s why the Shah Eye Center doctors,
technicians and counselors will discuss the
potential risks before each procedure.
Dr. Shah wants you to be you. Dr. Shah
wears glasses, his son had LASIK, and
his wife is considering the KAMRA®
inlay. The point is, there’s no
one-size-fits-all option. Dr. Shah
and the Shah Eye Center team
will work with you to find the
best solution for your needs,
whether it be with glasses,
LASIK, contact lenses or the
KAMRA® Inlay procedure.
So, you be you. That’s
why Shah Eye Center was
founded on a vision of
excellence®. We’re all about
making you see the way you
want to see.
Dr. Pankaj Shah
Board Certified by the American Board of
Ophthalmology 1996, 2006 and 2012
Diplomat, National Board of Medical
Examiners
Fellowship-trained in Cornea, External
Disease, and Refractive Surgery
Member of the American Academy of
Ophthalmology
Member of the American Society of Cataract
& Refractive Surgery
15 HEALTHY MAGAZINE

HEALTHY LIFESTYLE · JANUARY 2018
PATIENT-CENTERED CARE:
A COMMUNITY OF SUPPORT, A
PROMISE TO PATIENTS
We want cancer
patients to
understand the
culture of our team,
the shared promise
to provide the best
care possible, and the
values that guide us.
There’s no going it alone when it comes
to cancer. Getting treatment means
you’re going to meet lots of new people.
It’s an aspect of cancer care that many patients
find surprising, and for some, perhaps even
overwhelming. Many pairs of helping hands join to
form a dedicated team that surrounds patients with
specialized and, ideally, integrated support.
Lab technicians, business office representatives,
nurses, appointment schedulers, social workers,
oncologists, and others have very different roles. But
they share a common, committed sense of purpose
that puts a patient’s total needs in the forefront of
every aspect of care. To deliver the best care, it is
essential that the many right hands always know what
the many left hands are doing. Decisions about what
to do should result from considering and balancing
the patient’s clinical, personal, emotional, financial,
and environmental circumstances – while also
respecting a fully informed patient’s own values and
wishes.
In the practice I’m associated with, Texas Oncology,
this is the guiding principle that constitutes the
culture of cancer care that we strive to provide – a
promise that we strive to keep.
We believe that a patient should expect nothing less
than full support every step of the way from a united
team that understands your unique challenges and
needs, including:
Compassionate, patient-centered care. You’re
the top priority and your voice matters. The
team caring for you may include be made up
of nurse practitioners, patient navigators, workers,
nutrition counselors and others. They are taking care
of all of you, not just your illness.
Commitment to doing the right thing.
Earning the trust of patients comes from
providing high quality care with integrity and
accountability. You should consistently receive
evidence-based care that is right for you. When a
care team is dedicated to doing the right thing, you
can trust that your values are honored, too.
Ever-evolving – and improving – approach to
care; access to innovative treatment. The
opportunity to participate in clinical trials
and access innovative treatment options ensures
patients receive the best care. Cancer care providers
should embrace emerging ideas and the most
advanced treatments and technologies available to
give patients the best possible outcome.
Having access to high quality
care in your community is a
critical component of that
promise, and the driving
force in the growth of our
practice, which now includes
a network of more than 420
physicians in more than 175
locations across the state of
Texas. With friends and family
nearby, patients’ can have the
support they need to fight
cancer with confidence.
SURESH RATNAM, MD, FACP
Suresh Ratnam, 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).
16 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 · JANUARY 2018
6 STEPS TO
BECOMING
A BETTER
LISTENER
We’re all guilty of it. We do it with our
children. We do it with our significant
other. We even do it with our employers.
We half-listen, nodding and grinning where
appropriate but never really hearing a word.
Our devices have become our lifelines. We’re
always plugged in and never in the right
place. The truth is we’re missing out on so
much around us because we’re never fully
tuned in to the world.
I’ll be the first to admit, I am the queen of
people who never listen. Ask my children. It’s
been years since I sat down and gave them
my undivided attention and I’m not proud of
it. I’ve missed out on so much. Arguments
could have been avoided and missed
appointments, late fees, and a host of other
embarrassing gaffes didn’t have to happen. I
finally had to admit I had a problem and do
something about it.
There’s no magic elixir, no time machine, no
‘reclaiming my time’ because I dropped the
ball repeatedly. I did what any self-respecting
pseudo-intellectual would do: I researched
the problem and looked for a solution. Here’s
what I discovered: I’m not the only person in
the world who does this. What a relief that
was!
Now, here are a few simple solutions to break
this bad habit and get you plugged into your
life again:
01.
Put your phone away. No kidding! You’re not
fully engaged if you’re distracted by your
news feed or constantly checking emails, text
messages, or posts. Despite what you may
have heard, you are not superhuman. Our
brains can’t handle more than one activity at
a time. Something will go wrong.
02.
Feed your curiosity. Take some time without
your devices to explore your neighborhood,
go on an adventure, take a hike, or do
something that engages both your mind and
your body.
03.
This goes without saying but listen.Truly
listen. Don’t spend your time trying to come
up with a response, just hear people out.
04.
Listen so intently that you can tell someone
everything that was said. You never know,
that might be a skill that comes in handy one
day.
05.
Look the speaker in the eye. That shows
you're truly engaged. There’s nothing more
annoying than speaking to someone who is
clearly distracted. Again, your brain can only
handle one activity at a time.
06.
Don’t speak until you’re sure the other person
is done talking. Their words have value. Show
them the same respect you would want.
In the end, you’ll find that it’s much easier to
get along with someone if you listen to them.
Being present tells them you care, you value
their opinions, and that you are someone
who can be trusted. Whether it’s your boss,
your kids, your spouse, or a stranger, they all
deserve to be heard. Now, get your listening
ears on and start a conversation.
By Julianna Lowe
23 HEALTHY MAGAZINE

ADDRESSING
YOUR ENERGY IN
THE NEW YEAR
One of the most common, and often challenging
concerns I see in my office is fatigue. When we
are young, most of us have seemingly limitless
energy: we may keep crazy hours, seem to
perform well on little sleep, and bounce back from stressors
with relative ease.
As we age, energy becomes more of an issue, and as an
integrative and functional physician, I have to cast a broad
net to think through why someone might not have the
energy they want.
Here are 7 of the top things I think about that can
cause low energy:
Poor nutrition. I am amazed by how unique my
01. patients are in their micronutrient needs. When
we test for nutrient levels, we see many people even
when taking supplements, may be significantly deficient
in key nutrients. Some of the most common ones I see
are magnesium and B vitamins- both critical for energy
production. Under this same heading is the notion of poor
sugar balance. Many of us today ingest an unreasonable
amount of (mostly refined) carbohydrates putting our
blood sugar, which ideally remains rather stable through
meals, through a roller coaster ride. These fluctuations will
often result in our feeling tired. We prefer an approach
that emphasizes whole healthy food,
majority of them plants and
addressing specific micronutrient
deficiencies only when we can
measure them.
02.
Hormonal deficiencies. In our clinic, the
frequency of an underperforming thyroid glandthe
organ that controls metabolic rate, is surprising and
seems to be increasing. There are many reasons for this,
and the root causes for any one patient must be identified,
but rarely is this picked even up in the labs that are typically
performed in conventional medicine. In addition, low
testosterone is also on the rise and this can affect women
as well as men.
03.
Low grade infection or inflammation. Even in the
absence of gut symptoms, many of my patients
suffer from inflammation within the digestive tract because
of food sensitivities, small intestinal bacterial overgrowth,
overgrowth of yeast, insufficient digestive capacity,
medications like acid-blockers, to name a few. This chronic
low-level inflammation exhausts the system. Improvement
in these issues can result in a significant boost of
energy. Chronic sinusitis, a condition
many of my patients live with, has
the same depleting effect.
Skin rashes, brain fog,
or joint achiness
can point
us in this
direction.

05.
Poor sleep: This is a
condition of epidemic
proportions in our culture
and most of the medications
prescribed to treat only compound
the problem. During deep sleep, we
are restoring enzymes, hormones,
neurotransmitters and essentially
restocking the shelves. When we
are gipped out of restorative sleep,
no amount of coffee truly makes
up for this.
06.
04.
Lack of movement: Exercise begets energy and our sedentary
lifestyles, with long commute times, sitting in front of the
computer for most of the day, is an absolute drag on our energy. While an
hour work-out is terrific, it does not make up for 8+ hours of sitting. Building
up movement throughout the day can be a significant energy boost.
Toxic exposures. Alcohol,
mold, mercury, pesticides and
other chemicals, medications, sugar and
nasty relationships all fall under this category.
Many of us live with these exposures for so long,
we do not think to associate them with poor
energy. But by directly interfering with our capacity
to produce energy, they can be a slow
and steady drain on our resources.
Addressing each of these
issues requires a unique
approach.
07.
Thoughts. Selfdeprecating,
shaming,
ruminating, judgmental thoughts
are a true energy sump. By binding
and constricting us, they prevent
free flow of energy through the
system.
I hope this list
is helpful for you
to think about
with your own health.
The good news is, with
some thoughtful investigation,
each of these issues can be
addressed. So, in this New Year,
if feeling vital to do the things
you love has importance to you,
make it a point to have different
aspects of your life assessed by a
Functional Medicine physician and
know that great energy is possible.
A World-Class
Interdisciplinary
Clinical Team
Committed to
Healing Patients
& Communities
By Karen Koffler, MD, IMFCP

HEALTHY LIFESTYLE · JANUARY 2018
Next, you must understand
why this pattern exists in
the first place. It’s a sort
of mourning, if you will.
The pain in a twisted way
adds value to the triggering
event/s. It signifies the loss
of joy or love or wholeness.
Somehow, your mind has
told you that this is the
way it has to be. We’re here
to tell you, it’s not. You
make the choice to let it
go, to change the pattern,
to say goodbye to whatever
that thing is. You can’t let
the event, the person, the
circumstance rob you of
who you are or who you
want to be.
HOW TO GET OVER
AND PREVENT OLD
CONFLICTS FROM
HOLDING YOU BACK
Old hurts, sad memories, and pain come back to haunt us
when we least expect them. They act like trigger mechanisms
for us. They create a pattern that can stay with us longterm
if we don’t do something to “cure” our pain soon.
They become a roadmap for our lives, defining who we are,
what we do, and how we’ll respond to even the tiniest slight. They may lie
dormant for months or years at a time, but underneath the surface, right
below the façade you put on to get you through your day, they lie in wait.
When triggered, a signal is sent to your brain to drag you right down back
into the pain and anger or sorrow that’s been festering for ages. They elicit an
emotional response that’s not always healthy.
These long-held emotions need to be defined and categorized otherwise
you’ll never find your way past them. At their core, they are the basis for
everything that you say or do. Your emotions flutter around, bouncing from
one extreme to the other, as if they’re searching for something to hold onto.
Your reaction stems from wherever you are mentally. You make the choice to
let it send you spiraling out of control or to ignore them and move forward.
They are your hot spots, your points of contention, the places you don’t want
to return to in your mind. They exist on repeat, setting up a negative pattern
that we’ll follow until we can’t take anymore.
The next phase is shoring up your strength to combat these
negative emotions. You need the right tools.
• The most obvious tool is to redirect yourself. You know
when a negative emotion is clouding your judgment.
Have a contingency plan. Pledge to make real change
and find a support system to get you through the
darkest moments.
• Learn to forgive yourself and treat yourself and others
who may be struggling well. Imagine someone you love
is going through the same pain, how would you treat
them? You’d offer support and send them love and
gently push them in the right direction. Do the same for
yourself. Guide yourself, give yourself a pep talk, write
out healthy reminders to keep moving forward. Stop
punishing yourself.
• Practice visualization. Imagine yourself physically
dumping all the hurt and pain and tossing it away. Try
writing down your emotions, then, setting a match to
them to get rid of them forever. Those acts alone may
help take the weight off your shoulders. Give yourself
the right to say goodbye to negativity.
By Sarah May Bates
26 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 · JANUARY 2018
The other day while driving
on the highway, I did
something that I never do.
I turned the radio off.
That might not seem like a big deal to most
people. But for me, it was HUGE.
See, I never and I do mean NEVER turn the radio
off. It is always on and if I happen to need to hear
something, I will turn down the volume. But I
never turn it off.
I'm not even sure why really. I just always like to
have music on in the background.
Or so I thought.
But as I sat there in my newly-silent car, putting
along in construction traffic on the interstate, it
was like I had stepped into a different world.
Suddenly, everything seemed to slow down. The
construction vehicles to the left of me and the
cars to the right and front of me all seemed to
just fade away. I looked up at the trees through
my windshield and as I watched them sway gently
back and forth in the breeze (I was only going like
5 mph, so I could look away), it was almost as if I
could feel them moving.
It was an amazing moment and I literally thought
to myself, "So THIS is what life is supposed to be
like!"
Of course, I am only human, so that feeling only
stayed in my body for a few minutes. But even as
that incredible connectedness subsided, I still felt
incredibly calm and at peace.
Which for me... was weird.
Because not only do I never turn the radio off
in the car, but I pretty much avoid silence like,
always. It just makes me feel very anxious. If
I'm home alone, I'll turn the television on in
the background or play music on my phone or
computer. I like to sleep with a fan running for
white noise and I'll always be the one to fill in
awkward silences during a conversation (even if it
does make things more awkward!).
So, the fact that I was sitting here in silence in
my car and actually not freaking out, was a pretty
major deal. But it also got me to thinking...
Why was silence such a big deal for me in the first
place?
Well, it didn't take long for me to get the answer.
Almost immediately, God spoke to me in that
soft voice inside and told me the Enemy didn't
want me to be in silence because that's when I
could hear so directly from Him and connect so
completely.
It was so surprising to hear, yet at the same time,
kind of a "duh" moment.
I know that Satan likes to keep people busy (Being
Under Satan's Yoke) to keep them from being
in relationship with God and keep them focused
on things that don't really matter. But for some
reason, it had never dawned on me that my
supposed "anxiety" about silence was actually just
another tool to keep me at a distance.
Well you can bet your sweet bippy that I drove
around the rest of that day (and several days
since then) with the radio off in the car!
Now, I'm not saying that you will have a huge
epiphany or an intimate moment with God every
time you turn down Taylor Swift in the car.
But what I will say is, there is value in silence.
28 HEALTHY MAGAZINE

HEALTHY LIFESTYLE · JANUARY 2018
With all of us being bombarded 24
hours a day with television, radio, social
media, newspapers, magazines, traffic,
coworkers, children, spouses and the
other 100 things vying for our attention,
it is important to take time out to just...
be...quiet.
Even before I had my little highway
epiphany, I knew that I was avoiding
silence for a reason. But I thought it was
mostly because I didn't want to hear the "noise"
in my head.
You know... all the worrying, stressing,
overanalyzing, negative and frankly, just plain
exhausting thoughts that seem to run through
our minds 24/7. I didn't want to hear all that
mess, so the easiest way to ignore it is to cover it
up with something louder.
Or again, so I thought.
Thing is, even if you choose not to
listen to all that chatter in your head,
it's still going to be there. And most
likely, it will choose a more annoying
time to show up, like when your head
hits the pillow at night.
After all, that IS the first time you've quieted
down all day, so your brain thinks "Woohoo! It's
time to go! Ok, so let's talk about everything
that happened today! First, that breakfast that
we had today, I'm not sure about that..."
And on and on it goes until it's 4 in the morning
and you're about to drink a bottle of Nyquil or
throw your alarm clock out the window.
That's why it is so important to let yourself be in
the silence at some point everyday.
Whether it's to have a moment with
God or just to give your brain a break,
everyone can use a little quiet.
And ya know what?
In the end, it's actually not that scary. I
don't know what I was so afraid of all this
time.
In fact, dare I say, I'm even starting to
kind of like it a little. Now that doesn't mean I
will be ditching my bedtime fan anytime soon
yet, but it does mean I am okay with being in a
no-noise environment from time to time.
Because in those moments is when I am most
truly me, I am most truly connected to God and
when I am able to see this world the most clearly.
Not a bad switch off for Swifty, huh?
By Jenn Baxter
29 HEALTHY MAGAZINE

HEALTHY LIFESTYLE · JANUARY 2018
THE
SECRET TO
A HAPPY
MARRIAGE
More often than I like to admit, I
find myself dreaming of the perfect
marriage. I say dreaming because I’ve
never been very good with relationships.
Two failed marriages and a string of bad
dates have led me to believe happily
ever after isn’t in the stars for me. I
often fool myself into believing that
from time to time…until the latest
romantic comedy hits the theaters,
or the gossip columns fill their pages
with gorgeous fairytale wedding
photos. Then, I rethink my position and
momentarily wish I could have what
those couples have. That’s the story of
my middle-aged life, or so I thought…
A
stroll around my neighborhood began like
any other. I window shopped in the local
boutiques. I stopped to chat with the folks
in the diner. I picked up a few books at
the bookstore. It was all so divine, then, I saw them,
sitting across from each other, looking at each other
in the way only people who’ve known each other for
a long time would look at each other. They were fully
engrossed in their conversation. She was doing the
talking. He was listening intently, his eyes on hers, his
hands cupping hers, a grin on his face.
Maybe it was the smell of bacon that drew me to
the bakery. Bacon gets me every time, but whatever
it was, what I found wasn’t what I expected. Nestled
together in the lone booth, normally reserved for
patrons was the baker, a miserly old gentleman with
old school charms and refreshing sensibilities. He
sat across from his wife of “fifty-two glorious years”.
They blushed when the saw me admiring their
exchange. In front of them, a platter of cheeses and
sliced sausages sat. An open bottle of wine and two
tall stem glasses sat idle.
I apologized for interrupting their conversation.
The butcher stood up and rushed to help me, but in
that moment, I forgot all about the bacon. I wanted
something different, a slice of whatever it was kept
them glued to each other after all these years.
“No, I’m sorry to disturb you. I’ve just never seen
such a sweet moment. What’s your secret?”
They looked at each other lovingly and proceeded to
tell me their recipe to everlasting love and a strong
marriage. It was simple enough, yet profoundly
moving and life-changing for me because there truly
was no secret, just healthy doses of love, respect,
humor, and humility.
He said, “First, you have to find the one. When
you do, you’ll know it. It will make you want to do
anything and everything to hold onto that feeling.”
She chimed in with her thoughts, “You have to learn
to forgive. That’s important. You can’t hold onto
grievances. They’ll eat you alive and make you forget
how much you loved your partner to begin with.
People change. Circumstances change. But you can’t
allow the changes to change your heart.”
He added his final thought
on the manner as he looked
at his wife, tears in his eyes,
and said, “You have to make
your partner feel like they’re
the only person in the world
for you…because they are.
If you don’t know that with
every cell in your body, then,
you haven’t found the one.”
I left that morning
knowing that
although I hadn’t yet
found love, I knew
the key to a happy
marriage, should it
ever come my way.
By Vanessa Jackson
30 HEALTHY MAGAZINE

FITNESS & BEAUTY · JANUARY 2018
AN EXPERT’S GUIDE TO
TAKING CARE OF YOUR
SKIN IN YOUR 30S
By the time we’re thirty, we’ve lived
long enough to see changes come
and go. Seasons change, tastes
change, trends change. That’s a
natural part of life. We go with the
flow and make adjustments where
and when necessary. That’s one
of our superpowers, even when it
might not be what we like.
Our bodies also go through several
metamorphoses. We become a little fuller
here, thinner there, muscular there. You
get the picture. We know that for most
of us aging changes our bodies and our
skin. Some areas wrinkle, some sag and
some areas may experience breakouts
or discoloration. Again, it’s a part of the
normal transitions our skin goes through.
After a certain age, we start to realize
all the damage we’ve done. Fun in the
sun, time spent in the tanning booth or
bumps and bruises from life’s everyday
activities begin to take a toll on our skin.
The changes could be stark and alarming
at first but here’s the thing, you don’t
have to beat yourself up about something
you did or failed to do when you were
younger. Don’t waste your time fretting
over something you can’t change. Look
ahead and do what you can now. There are
plenty of good for you options out there.
Self-care, no matter the form you choose,
is great at any age. All you have to do is
adopt healthy habits and incorporate them
into your daily routine.
Mama always said to drink
more water and she
wasn’t lying. One of
the best things you
can do for your body
(skin included) is stay
hydrated. Are you
drinking enough water?
The general consensus
is to drink half your body
weight in ounces every
day to keep your body
properly hydrated. Water will
keep your skin soft, supple
and clear and will help to fend
off hunger, sugary cravings as
well as help you to be more alert.
01.
Eye cream is the new black. Everyone
cringes at the sight of crow’s feet. It
happens to the best of us. Apply a
nighttime eye cream around the inside
orbital rim of your eye to help alleviate
dark circles, deep pockets, and fine
lines and wrinkles.
02.
Sleep in luxury. Invest in a satin or silk
pillow to help fend off wrinkles and
skin blotches. There are plenty on the
market to choose from.
03.
Avoid sun exposure. We know, you
want to know what about the lazy
days of summer? Use sunscreen, wear
a hat and wear lightweight clothing
to keep your skin protected. Avoid
overexposure and remember to
reapply sunscreen according to the
package directions.
04.
A clean face is an ageless face. Remove
your makeup with gentle cleansers
or wipes. While makeup may be good
when you’re out, you don’t need it
when you sleep.
05.
Exfoliate your skin with alpha hydroxy
acids. It is good for your skin and gets
rid of all the muck you don’t need.
06.
Sleep. Sleep. Sleep. For the love of all
that is good, make sure you get your
beauty rest. Your entire body needs
time to rejuvenate and heal. Never
is that more evident than in your
complexion. Get the recommended
hours of restful sleep for overall good
health.
32 HEALTHY MAGAZINE

FITNESS & BEAUTY · JANUARY 2018
HOW TO
MAKE
DELICIOUS
VEGAN
SUSHI AT
HOME
There are times when you desperately
want some sushi, but for whatever
reason you can’t have it. It may be
because you’re pregnant and can’t
eat the raw portions just yet or because
of dietary restrictions or allergies, but the
cravings just won’t stop. Now, you can have
your sushi, minus the ingredients you’re
supposed to avoid.
After many, many attempts, we’ve finally
found some vegan sushi recipes that you’ll
love. The best part? They taste so much
better than the traditional sushi rolls.
YAM UNI
It makes four to six pieces.
INGREDIENTS:
ɩɩ
1 yam, peeled
ɩɩ
Sushi rice (recipe below)
ɩɩ
Toasted sesame seeds
ɩɩ
Ponzu sauce:
ɩɩ
1 tablespoon soy sauce
ɩɩ
1 teaspoon lemon juice
ɩɩ
½ teaspoon mirin
ɩɩ
½ teaspoon of rice vinegar
COOKING INSTRUCTIONS:
01 Slice yams into 1/3 inch slices. Stack them
and trim off edges. Cut slices into 1x2 inch
rectangles. Place in boiling water for five
minutes or until tender, then place in an ice
bath to stop the cooking process.
02 While yams cool, prepare ponzu sauce:
mix soy sauce, lemon juice, mirin and rice
vinegar in a small bowl.
03 Moisten hands with water. Take
tablespoon-sized oval of sushi rice and gently
form into a rectangle shape between palms
of hands. Don’t squeeze too tightly or it will
change the texture and make it a runny mess.
04Hold a yam slice in palm of non-dominant
hand and rest rectangle of rice on top of it.
Use other hand’s thumb and index finger to
gently squeeze rice and yam into rectangular
shape while pressing down on top of rice
with thumb of other hand. Flip it over the
so fillet of yam is on top and repeat the
gentle squeezing process once more. Brush
yams with ponzu sauce and top with toasted
sesame seeds.
SUSHI RICE
INGREDIENTS:
ɩɩ
2 cups short-grain Japanese rice
ɩɩ
2 tablespoons sake
ɩɩ
1/4 cup rice vinegar
ɩɩ
1/4 cup sugar
ɩɩ
2 tablespoons salt
INSTRUCTIONS:
01 Rinse the rice 5 times, then drain in a
colander and let dry for 15 minutes.
02 Cook the rice in a rice cooker according
to the manufacturer’s instructions or you can
cook it in a medium saucepan. You’ll need to
combine the rice with 2 cups of cold water
and bring to a boil over high heat. Cover and
cook over moderate heat for 10 minutes.
(Do not uncover while cooking.) Reduce
the heat to low and cook for 10 minutes
longer. Remove from the heat and let stand,
covered, for 15 minutes.
03 In the meantime, in a small saucepan,
combine the sake-mash vinegar, rice vinegar,
sugar and salt and warm over moderate heat,
stirring to dissolve the sugar.
04 Transfer the rice to a very large bowl.
Sprinkle 1/2 cup of the seasoned vinegar all
over the rice, then, drizzle onto a spatula
while waving the spatula back and forth to
cover. Using a slicing motion with the spatula,
gently separate the rice grains while mixing
in the seasoning mixture. Fan the rice while
mixing it to help to dry it. Wipe down any
stray grains from the side of the bowl. Cover
the rice with a damp towel to keep warm
until you’re ready to serve or devour if you’d
like.
By Eilleen Smith
34 HEALTHY MAGAZINE

Fitness
& Beauty
AN EXPERT’S GUIDE TO TAKING
CARE OF YOUR SKIN IN YOUR 30S
HOW TO MAKE DELICIOUS
VEGAN SUSHI AT HOME
SILKY SMOOTH, SOFT SKIN IS
ONLY A FEW STEPS AWAY
HEALTHY EATING FOR
WOMEN ON THE GO
32
34
36
38
"The purpose
of training is to
tighten up the
slack, toughen
the body and
polish the spirit."
-Morihei Ueshiba

FITNESS & BEAUTY · JANUARY 2018
SILKY SMOOTH,
SOFT SKIN IS ONLY
A FEW STEPS AWAY
We all want soft, supple skin
and we know that we need to
stay hydrated to keep our skin
nourished and replenished.
We eat right, use the requisite
products, exfoliate, scrub, moisturize and remoisturize
to our heart’s content, but let’s face it,
we are way too busy crossing off every item on
our long to-do list to remember to take care of our
skin in the best way possible. Something has to give
and we know it’s certainly not going to be our time
because we’re plum out of that.
What you need an easy, effective, good-for-you
solution and I think I’ve found it. Kaeng Raeng is
the answer to my skin-loving prayers, https://www.
kaengraeng.com. They offer the first of a kind allnatural
skin care cleanse. It’s an organic blend that
works like magic to smooth and soften your skin
with no chemical dyes or harmful ingredients. It’s
100% vegan. It hydrates your skin with luxurious oils
and shea butter that feel good, and it smells good.
The products from Kaeng Raeng are all-natural
goodness and completely chemical free. Their
mixtures are to die for.
Here are a few of the
skin-softening ingredients:
The Himalayan pink salt detoxifies your skin. The
Dead Sea salt is rich in natural minerals that your body
needs. The organic irgin shea butter locks in moisture
and guarantees silky smooth skin. The organic apricot
kernel oil nourishes skin from head to toe. The lavender
essential oil adds a nice, light fragrance. The vanilla essential oil adds
the final sweet touch to make this combination perfect.
Kaeng Raeng offers three- to six-day skin detox packages that are
just what you need to help your skin find its balance. For brides-tobe,
there are specially designed bridal packages that will have you
camera-ready in no time flat. Massage these fantastic ingredients
onto your skin and you can virtually watch the transformation
happen in front of your eyes.
I’m telling you these combos
are the answers to your skin
care prayers. They not only feel
great, but they look great. Trust
me on this, people will notice the
change and will want to know what
you’re doing. Add these products to an
exfoliating combo and you have hands down
THE best combination available on the market today.
Who wouldn’t want to get rid of dead skin cells and use a moisturizer
that heals while it moisturizes, leaving you with soft, supple, glowing
skin? Get rid of the toxins you’ve been exposed to, leave all the muck
behind, and say hello to healthy, silky smooth skin. You’ll be the envy
of everyone you know, and to think it’s all because of an ingenious
custom designed skin care routine made with all-natural vegan
ingredients. What are you waiting for? Order your package today and
let the skin healing begin!
36 HEALTHY MAGAZINE

FITNESS & BEAUTY · JANUARY 2018
HEALTHY EATING FOR
WOMEN ON THE GO
A NEW YEAR HAS JUST BEGUN AND IT’S TIME TO THINK ABOUT OUR DIETS. WE’RE NOT TALKING ABOUT
STRICT FAD DIETS BUT HEALTHY EATING PLANS FOR BUSY WOMEN. SWIMSUIT SEASON WILL BE HERE
BEFORE YOU KNOW IT AND YOU DON’T WANT TO BE CAUGHT BY SURPRISE. GET A JUMP START ON
YOUR GOALS BY ADDING NUTRIENT-RICH FOODS TO YOUR DIET.
So many companies make meal planning
easier. They save on time, money, and
empty calories. By using a combination
of good, quality ingredients and time-saving
tips, they offer everything a busy woman
needs to keep herself nourished and
satisfied. Who has time for big elaborate
meals? While that might work sometimes,
they won’t work for daily meals. You’ve got
places to be, people to see, and a heavy
workload sitting on your desk. When those
hunger pangs strike, they can’t wait. They
need food now.
Instead of slaving away at the stove, we have
a few simple tricks to make your life and
your dinner options easier:
01
Have a plan. You know this. If you go
into any situation blindly, there’s no
guarantee you’ll get the best results. To avoid
that, make plans ahead of time. Look at your
week or your month. Are you too busy to
chop vegetables or fry a couple of burgers
on the grill? If so, look at the meal delivery
services. They have healthy and delicious
options on their menus and they deliver
right to your doorstep.
02
Make a conscious choice to only
eat real food. Skip the empty
calories. You don’t need them. Real food is
more flavorful, often cheaper to buy, and
filling. You’ll eat less and feel better.
03
Fats are good for you. Eat healthy
fats. They’ll aid your digestive tract
and provide essential nutrients to give your
body a boost.
04
Bonus tip: Make sure you keep up
with a regular workout routine.
You can’t swap one for the other. You need
good food and regular exercise to get the
best results. Aim to get 30 to 60 minutes of
moderate exercise a day and 3–4 sessions of
strenuous exercise per week. Walk to work.
Take a walk after dinner. Ride your bike or
go for a run during your lunch hour. Fit in
exercise wherever you can.
05
Don’t skip meals, especially
breakfast. It truly is the most
important meal of the day. Begin your day
with protein and healthy fats. They will tide
you over until your next meal and are a great
start to your day.
06
Drink the recommended amount
of water. You should drink half
your body weight in ounces to meet your
minimum daily requirement to keep you
feeling full and hydrated.
07
Ante up the protein. Your body
needs it. High protein diets help
promote fat loss. Who doesn’t love that?
Turkey, chicken, and all-natural peanut butter
are great sources of protein. Add them to
your daily diet.
08
Make healthy eating a lifestyle
change not a short-term solution.
You must be consistent for your health and
well-being.
38 HEALTHY MAGAZINE