Healthy RGV Issue 111- It's in Your Blood, What You Should Know About Hematology and Blood Disorders

ISSUE 111
EDITORIAL CONTENT
FITNESS & BEAUTY
EAT A HEART-HEALTHY DIET
EXERCISE TO KEEP YOUR
HEART HEALTHY
DON’T SKIP BREAKFAST
IMPROVE YOUR CARDIO ROUTINE
32
34
36
38
HEALTHY KIDS
HOW TO WIN THE WAR ON
SOCIAL MEDIA ADVERTISING
TO YOUR KIDS
HOW TO RAISE HEART-
HEALTHY CHILDREN
HIGH CHOLESTEROL
AND YOUR CHILDREN
EXERCISE AT HOME WITH
YOUR CHILDREN
HEALTHY BODY,
MIND & SOUL
IT’S IN YOUR BLOOD:
WHAT YOU SHOULD KNOW
ABOUT HEMATOLOGY
AND BLOOD DISORDERS
TRENDING: VACCINES FOR CANCER
PREVENTION & TREATMENT
AN HONEST RELATIONSHIP?
HEALTHY HEART HABITS
IMPORTANT HEART DISEASE RISK FACTORS
YOU MIGHT MISS
CAN YOU PREVENT
ATRIAL FIBRILLATION?
ROMANTIC FAITH
6
8
10
12
14
16
23
24
26
28
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
Irene Kaplan
SOCIAL MEDIA DIRECTOR
Maria Alejandra Wehdeking
CONTRIBUTING WRITERS
Dr. Balesh Sharma
Billie J. Merek, M.D., FACP
Meg Meeker, MD
Rubel Shelly
Claudia Portillo
Eilleen Smith
Vanessa Jackson
Julianna Lowe
Alan Freeman
Sarah Wester
Sharon Lowell
Angelina Sire
Harold Levi
Stella Nash
Carol Jenkins
Claudia Portillo
Editor in Chief
We’re celebrating love, sweet love, this February with a plethora of heart-healthy tips and tricks for you
and those you love. There’s a little something for everyone in this month’s issue because there’s nothing
better than making sure all aspects of your life are feeling the love this February and beyond.
We have articles about taking care of your heart from the inside out. Don’t worry. There’s nothing too
complicated here. All are designed to enhance your life experience, not make it more complicated than it
already is. Let’s face it; our lives are busy.
This month’s issue focuses on learning to love your body and doing what’s best for it. From knowing
the magic numbers for maintaining optimum health to promoting heart health for the wee ones in your
life. To moving a little out of your comfort zone to jumpstart a weight loss routine or enhance the one
you’re already following. This issue of Health Magazine is all about making you the best you possible and
getting your kids started on a heart-healthy lifestyle. As we discuss diet, exercise, medical treatments,
prevention, and need-to-know facts, you’ll also find life-saving information and facts you might not have
ever heard of before.
No matter your age, fitness level, or location, you can make small changes to make a lasting, positive
impact. The information in this issue will motivate you to turn things around, ramp up your exercise
routines, start a new eating program, or get up on your feet to take steps in the right direction.
We are so very proud of this issue, not because we like to toot our own horn, but because the
information in this issue can save lives, and there’s no better feeling than that. We hope that by the time
you’re done reading this issue, you’ll feel the love in every word and know that no journey through this
thing called life is made alone. We’re all in this together, so let’s join hands and make our minds, bodies,
and hearts grow stronger – together!
cportillo@healthymagazine.com
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/HEALTHYMAGAZINEONLINE
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HEALTHY KIDS · FEBRUARY 2018
HOW TO WIN
THE WAR ON
SOCIAL MEDIA
ADVERTISING
TO YOUR KIDS
Peer pressure. That’s what many parents of teens fear when their
child hits adolescence. “How can I keep my kids from drinking,
getting involved in drugs, or even ending up in jail?” There is a way
to keep your kids on track, you CAN help them stay away from
all the bad stuff. When it comes to keeping your kids away from
drinking, specifically, a new report from the University of Albany (see
“Parenting Mediation in the Digital Era” soon to be published in the
Journal of Health Communication) and I, say how. Here’s what you
need to know.
The authors show that when parents mediate their child’s screen
views, kids listen. When you as a mom or dad discuss what they see
on their screens with regard to drinking, you can actually influence
whether or not they drink. As simple as this sounds, most parents
doubt that they really can persuade their kids to avoid drinking, but
those doubts are 100% false. Deep down, many parents believe that
media determines their child’s behaviors, thoughts, and feelings.
This is absolutely not true. Sure, media messages influence our
kids, but not nearly as powerfully as we can. So roll up your sleeves.
Here’s what you can do to keep your kids from letting media
messages – like drinking- take your precious son or daughter down
a dark path.
MOST
PARENTS
DOUBT THEY
CAN PERSUADE
THEIR KIDS TO
AVOID DRINKING,
BUT THOSE
DOUBTS ARE
100% FALSE.
First, take charge over the amount
of recreational screen time your kids
have. Yes, they will see things you don’t
like, but at least limit it as much as you
can. Set a limit like 30 minutes per day
on a very specific type of screen use.
Will your child scream and throw a
temper tantrum? Probably, but he’ll stop
eventually.
Second, teach them critical thinking skills.
Look at their screens with them and ask
what they think about what they see. Do
they like seeing someone getting drunk,
smoking pot, having sex? Then listen.
Direct their answers by asking more
questions like ‘why do you think that/
feel that?’ Don’t just tell them what to
think – teach them what to think, how to
evaluate behaviors they see and then ask
why they believe what they do. You may
find yourself at a dead end with a child
saying “I don’t know” but that’s OK. You
are teaching them to think. If you need
help, I recorded a podcast (Parenting
Great Kids) with Anthony Weber and he
discussed this.
Third, tell them what marketers are up
to. One of the easiest ways to get kids
to avoid falling for manipulation by
marketers is to tell them why they are
being sold alcohol, sex, etc. Advertisers
don’t care one wit about your kids – so
directly teach your kids why they are
seeing alcohol or sex on their screens.
Identify the enemy and your kids will
get it. They don’t like the idea of being
manipulated either.
Identify the enemy and your kids will
get it. They don’t like the idea of being
manipulated either.
Don’t be hypocritical. If you don’t want
your kids to do bad stuff, then you can’t.
If you laugh at drunk people on screens
or routinely drink too much yourself,
save your breath. Kids are smart. They
don’t want to be sold a bill of goods and
if they see you acting like a teenager,
they’ll act like teenagers. That’s the tough
part about parenting. Words matter far
less than actions. So, if you want your
kids to avoid peer pressure or media
messages like drinking then you have to
go first.
GOOD PARENTS
FAIL TO INTERVENE
BECAUSE THEY
DON'T THINK THEY
CAN WIN. NEVER
BELIEVE THAT LIE.
The researchers from the University of
Albany are right on track. They, correctly,
advise parents to dive into a fight for
their kids. The issue isn’t whether or
not they’re right, we know they are.
Science proves it. The real issue is: will
you invest enough time and energy to
do what works? We’re living in a culture
that doesn’t like your kids or mine. Social
media is sucking the life out of them,
violence on screens desensitizes them
and they are sold everything from sex to
alcohol to weed. Those are bad but the
real tragedy comes when smart, good
parents fail to intervene because they
think they really can’t win the battle.
Never believe that lie.
That’s being duped
by peer pressure.
By Meg Meeker, MD
6 HEALTHY MAGAZINE

Healthy Kids
HOW TO WIN THE WAR ON
SOCIAL MEDIA ADVERTISING
TO YOUR KIDS
HOW TO RAISE HEART-
HEALTHY CHILDREN
HIGH CHOLESTEROL
AND YOUR CHILDREN
EXERCISE AT HOME WITH
YOUR CHILDREN
6
8
10
12
“To be in your
children’s
memories
tomorrow. You
have to be in their
lives today.”

HEALTHY KIDS · FEBRUARY 2018
“ FEELINGS
LEARN WHERE YOUR CHILD IS ON THE MATTER.
ENCOURAGE THEM TO BE OPEN AND HONEST ABOUT THEIR
AND SHARE FACTS WITH THEM. LEAD BY EXAMPLE.
HOW TO RAISE
HEART-HEALTHY
CHILDREN
Doctors and nutritionists have worked hard
to raise awareness about how to help
children, young and old, build strong and
healthy hearts. Make 2018 the year you
finally stop putting it off and finally make it a priority.
Below are a few tips to help you get started:
Get regular checkups and sports physicals
01 – No parent wants to lose their child to
undetected cardiovascular disease. There are ways
to prevent having to suffer that devastation. First,
be on the lookout for common red flags like chest
pain, shortness of breath, elevated blood pressure,
unexplained fainting, and a family history of heart
disease. It’s imperative that you work together with
your child’s physician. Tell them about any concerns
you might have. It could save your child’s life.
Promote a heart-healthy diet – Just like
02 adults, children can succumb to bad eating
habits. When they don’t eat healthy foods in the
recommended portion size, they could potentially
develop elevated cholesterol levels. Elevated levels
are one of the many known risk factors for
heart disease. What parents can do is learn
how to read nutrition labels on the back
of packages. Know what your children are
eating and drinking. Learn the difference
between LDL, low-density lipoprotein
cholesterol or bad cholesterol, and HDL,
high-density lipoprotein, what doctors and
nutritionists refer to as the good (better
for you) cholesterol. Know too that only
animal products like eggs, dairy, and meat contain
cholesterol. Keep that in mind when you’re buying
or preparing meals. Watch the saturated fats. Even
better, substitute unsaturated for saturated fats.
They too are found in meats and dairy products.
They can increase LDL levels, so make sure you limit
your child’s intake of them. – Limit processed foods.
They may taste good, but they’re horrible for you.
Always remember to have your child eat fiber-rich
foods. They help to flush out cholesterol. Kids love
fiber-rich foods like oats.
Encourage exercise. Make it a family affair.
03 Go outside and play a game of basketball,
go for a run or walk around the neighborhood, try
trail hiking, play tag with the younger kids. It doesn’t
matter what you do if your moving and getting your
heart rate up. – If you’re stuck indoors this winter,
there are plenty of indoor activities to choose from.
Grab a jump rope or find an exercise video online
and do it together, turn some music on and dance
until you can’t dance anymore, try yoga or barre
exercises. Anything that gets your kids moving is
great for everyone. – Plan
your family workouts just
like you would any activity.
Studies show that writing
anything down in a schedule/
diary/planner is one way to
ensure you get the task done,
so start planning. – Seek
out opportunities. If your
neighborhood rec center is
hosting a stair climbing event
for charity, join it. Maybe
there’s a 5k fundraiser event
coming up. Lace up your
shoes and get the family
involved. Look for other
opportunities like taking the
stairs instead of the elevator
or parking farther away from
the mall, or walking the kids
to school. Every little bit
counts.
Have important
04 conversations. We
should all know by now
smoking is bad for you, but
don’t assume your preteens
and teens know that. Tell
them what smoking does
to the body, especially the
heart, and ask and answer
questions. Learn where
your child is on the matter.
Encourage them to be open
and honest about their
feelings and share facts with
them. Lead by example.
Don’t forget to let
05 your kids know how
much you love and appreciate
them. Daily reminders give
your child a sense of security
and lets them know that
your heart does matter. With
Valentine’s Day coming up,
now would be a good time
to tell them what’s in your
heart and encourage them to
be the best they can be and
to make conscious decisions
to make decisions that are
heart-healthy.
By Stella Nash
8 HEALTHY MAGAZINE

HEALTHY KIDS · FEBRUARY 2018
WHERE DOES CHOLESTEROL
COME FROM?
We get some cholesterol from foods like
eggs, meats, dairy products. In the body, the
liver makes the cholesterol our body requires
to function properly.
UNDERSTANDING THE DIFFERENCE
BETWEEN GOOD AND BAD
CHOLESTEROL
Low-density lipoprotein (LDL) are considered
bad cholesterol. These lipoproteins deliver
cholesterol to the body, but unfortunately,
some people’s bodies make too much bad
cholesterol because they eat diets high
in saturated fats, trans fats, and dietary
cholesterol.
HIGH CHOLESTEROL
AND YOUR CHILDREN
Did you know that high
cholesterol isn’t just
something adults have
to worry about? High
cholesterol levels are on
the rise in young children and teens.
You can safely assume that high
cholesterol will continue to plague
them well into adulthood. As you
can imagine, the risk of cholesterolrelated
health problems increase.
To help combat this phenomenon
you need to know the risks. Like
everyone, children’s bodies need
a little bit of cholesterol. Healthy
amounts of cholesterol protect
nerves, make cell tissues, and
produce hormones. Conversely, if
the body has too much cholesterol
then it can damage blood vessels.
Too much cholesterol can build up
along blood vessel walls and form
fatty deposits known as plaque.
For some children with poor diets,
that plaque can begin to form when
they’re very young. This most likely
occurs when they eat a poor diet for
a continued period of time.
As it does in adults, high cholesterol
levels increase your child’s risk of
stroke, heart disease, and other
cholesterol-related diseases. Heart
disease is the leading cause of death
for people in the United States.
These risks increase exponentially in
people who:
• Have diabetes
• Have poor eating habits
• Have a family history of heart
disease
• Smoke
• Don’t exercise
Good cholesterol, or as
they’re medically known,
high-density lipoproteins
(HDL) remove cholesterol
from the blood. A higher
level of HDL helps to protect
against heart disease.
Getting the recommended
amount of physical exercise
can increase the body’s
HDL cholesterol levels. The
combination of proper
exercise, eating well, and
avoiding trans fats can also
increase HDL levels in the
body.
WHEN TO TEST YOUR
CHILD FOR HIGH
CHOLESTEROL
Generally, a child doesn’t
need to be tested for high
cholesterol unless they have
the risk factors or there’s a
cause for concern. Children
with some ailments or
conditions should be tested.
For instance, a child living
with diabetes might do well
to have their levels checked.
Causes of high cholesterol
• Obesity
• Lack of exercise
• Family history of high
cholesterol
Tips to help prevent high
cholesterol in your child:
• Promote healthy eating.
Make sure your child has
five servings of fruits
and vegetables every
day.
• Serve low-fat proteins,
whole grains, and
vegetables with every
meal
• Avoid saturated and
trans fats
• Avoid fast-foods
• Encourage physical
activity
• Limit screen time
Remember the keys to
good health are a good,
clean diet, plenty of rest,
exercise, and understanding
your risk factors. Do not
give your child any overthe-counter
cholesterollowering
medications. Leave
that to the child’s doctor
to prescribe if necessary.
As always, If you have any
questions or concerns,
consult your child’s
pediatrician.
By Harold Levi
10 HEALTHY MAGAZINE

HEALTHY KIDS · FEBRUARY 2018
EXERCISE AT HOME
WITH YOUR CHILDREN
When I was growing up, we
played board games. We didn’t
have the abundance of devices
and gadgets that kids today
have grown up with. We had to use our
imagination, and I think, we fared pretty
well. If we became too antsy, our parents
would do something many of us would gasp
about – we were sent outside to play. We ran,
played, biked our ways to bliss without giving
it a second thought. That’s just what kids
did. We went outside and worked off all the
energy coursing through our veins.
Today, kids have more gadgets and devices
than we could have ever imagined. Between
cell phones, tablets, Smart TVs, home
computers, laptops, and game systems,
they’re always connected to something
and getting outside to exercise has taken
a back seat to them. While convenient and
necessary at times for homework or to catch
up with friends and family far away, the lack
of exercise is taking a toll on kids’ health.
Obesity rates are up. Screen time is at an
all-time high. What’s a parent to do to make
sure their children are healthy?
We have to lead by example. After all,
everyone needs to exercise. It’s also a good
way to destress after a long day at work or
school. So, why not lace up a comfortable
pair of shoes and get outdoors with your
children? Chances are your children will
be right behind you before you step foot
outside, and it doesn’t cost a thing. While
you’re out there, it’s a good time to talk to
your kids about what’s going on in school
or anything that’s on their mind. Keep it a
strictly no device adventure. After all, why
allow them to carry a distraction with them.
Don’t worry about your pace or the distance
you go. Focus on the time together. Soon, the
conversation will flow, and you’ll get plenty
of good exercise to boot. When you can’t get
outside, try other exercises with the kids in
tow, here’s a few activities to consider:
1. Planking –
Compete with
the kids to see
who can tolerate
it longer.
2. Crunches –
Remember to
teach proper
form.
3. Squats – Fun for
everyone and
easy to do.
4. Lunges – Side
lunges and back
lunges.
5. Mountain
Climbers – What
a great wholebody
workout!
6. Push-ups – Make
it a competition.
7. Butterfly Kicks
– Make sure you
have enough
space.
8. Sit-ups –
Challenge your
kids to ten situps.
9. Yoga – Good for
your body and
soul.
10. Jump Rope –
Finally, put those
old jump ropes
to good use.
By Angelina Sire
12 HEALTHY MAGAZINE

Healthy
Lifestyle
IT’S IN YOUR BLOOD:
WHAT YOU SHOULD KNOW
ABOUT HEMATOLOGY
AND BLOOD DISORDERS
TRENDING: VACCINES FOR CANCER
PREVENTION & TREATMENT
AN HONEST RELATIONSHIP?
HEALTHY HEART HABITS
IMPORTANT HEART DISEASE RISK
FACTORS YOU MIGHT MISS
CAN YOU PREVENT
ATRIAL FIBRILLATION?
ROMANTIC FAITH
14
16
23
24
26
28
30
“A healthy attitude is
contagious but don’t
wait to catch it from
others. Be a carrier.”
-Tom Stoppard

COVER STORY · FEBRUARY 2018
IT’S IN
YOUR
BLOOD:
What You Should
Know About
Hematology and
Blood Disorders
Blood disorders affect one
of the main components of
blood – red blood cells, white
blood cells, and platelets.
Treating these disorders
is a key focus for me as
a hematologist. Some of
the most common blood
conditions to be treated by
a hematologist are anemia,
sickle cell disease, and
thrombosis.
If you ask my children what I do, they usually
say I’m an oncologist – a cancer specialist. It’s
true that I work for Texas Oncology and spend
many of my days with cancer patients. But
there’s another important side of our specialty
and practice – a side that impacts millions
of Americans every year. Patients with blood
disorders are treated by hematologists, and
many oncologists are also board-certified in
hematology. So even though you don’t have
cancer, you may be treated by a physician who
specializes in both cancer and blood disorders.
UNDERSTANDING THE
COMPONENTS OF BLOOD
Blood is living tissue made up of liquid and
solids. The liquid part is called plasma. The solid
part contains red blood cells, white blood cells,
and platelets. Blood cells constantly die and
the body makes new ones. Red blood cells live
about 120 days, platelets six days, and white
cells less than one day.
• Plasma: Plasma is made of water, salts, and
proteins. More than half of your blood is
plasma.
• Red Blood Cells: Red blood cells deliver
oxygen from your lungs to your tissues and
organs.
• White Blood Cells: White blood cells
fight infection and are part of your body’s
defense system.
• Platelets: Platelets help blood to clot.
• Bone Morrow: Bone marrow, the spongy
material inside your bones, makes new
blood cells.
14 HEALTHY MAGAZINE

COVER STORY · FEBRUARY 2018
BREAKING DOWN THE
DIFFERENT BLOOD DISORDERS
Anemia affects more than 3 million
Americans. It’s a condition that results from
a shortage of red blood cells, either because
the body does not make enough red blood
cells, doesn’t replace lost red blood cells
fast enough, or actively destroys red blood
cells. A protein in red blood cells called
“hemoglobin” is needed to carry oxygen to
the lungs and to carry carbon dioxide out
of the lungs. Often, anemia is caused by a
deficiency in iron, vitamin B-12 or folate, but
it can also be caused by chronic diseases,
including cancer. Hematologists treat
anemia by treating its cause – treatment
could be as minimal as changes in diet and
vitamin supplements or could involve blood
transfusions or a bone marrow transplant.
Hemophilia is a rare, typically inherited
blood disorder where the blood does not
properly clot. Patients may suffer from
internal bleeding, which can cause damage
to organs, joints, and tissues. Symptoms can
range from mild to severe. While there is no
cure, there are several advanced treatment
techniques which can significantly improve a
patient’s quality of life.
Sickle cell disease is the most common
inherited red blood cell disorder. Sick cell
disease affects approximately 100,000
American with varying severity. People with
sickle cell disease inherit a gene mutation
from both parents that changes the shape of
hemoglobin in red blood cells. This distorts
the shape of the red blood cells themselves,
from a round, flexible, donut-like shape
to a slender, rigid, crescent moon or
“sickle” shape. The abnormal shape
and stiffness makes red blood
cells more likely to slow blood
flow, block blood vessels
and cut off circulation,
especially in small
blood vessels. This
can cause pain and
organ damage over
time. Patients
with sickle
cell disease
also have a high risk of blockage of larger
blood vessels leading to stroke. While sickle
cell disease is a serious, lifelong condition,
treatments have vastly improved in the last
40 years, enabling people to live with the
disease for decades. Hematologists can
manage sickle cell disease with preventative
treatments and interventions when
complications occur, and are working to
develop a permanent cure.
Thrombosis affects about 900,000
Americans with up to 100,000 deaths each
year, according to the Centers for Disease
Control and Prevention. There are several
types of thrombosis, all related to blood
clots in various parts of the body, which can
be very serious and even fatal if the clot
travels to the lungs. While cancer can be a
risk factor, many people with thrombosis
develop the condition from factors
completely unrelated to cancer, including
being sedentary for long periods of time
(such as an all-day flight), recent surgery, age,
family history, certain medications, alcohol
consumption, current or recent pregnancy,
smoking, and obesity. Hematologists
can treat thrombosis with blood thinner
medications or special compression socks.
RECOGNIZING PATIENTS
IN THE FIGHT AGAINST
BLOOD DISORDERS
Blood disorders may not have widelyrecognized
awareness months or speciallycolored
ribbons, but my patients with these
conditions are every bit as heroic, fighting
against their disease. They deserve all the
support and encouragement we can give
them. To learn more about hematology,
visit www.texasoncology.com/services-andtreatments/medical-programs/hematology.
Dr. Balesh Sharma is a hematologist and
medical oncologist at Texas Oncology–
Brownsville, 2150 N. Expressway 83 in
Brownsville, Texas, 956-548-0810. To learn
more, visit www.TexasOncology.com.
15 HEALTHY MAGAZINE

HEALTHY LIFESTYLE · FEBRUARY 2018
TRENDING:
VACCINES
FOR CANCER
PREVENTION
& TREATMENT
Vaccines are among medicine’s
greatest discoveries. By boosting
the immune system’s natural ability
to destroy “foreign invaders,” vaccines
effectively prevent deadly infectious diseases
like chicken pox, measles, and polio. Thanks
to recent scientific advancements, vaccines
also increasingly help prevent and treat some
types of cancer.
Anti-Cancer Immunizations
Vaccines help prevent hepatitis B virus
(HBV) infection, which can increase risk for
liver cancer. Vaccines also provide lifelong
protection against human papillomavirus
(HPV), which can cause cervical and head
and neck cancers.
Years of data suggest that the HPV vaccine
provides nearly 100 percent long-lasting
protection against future HPV infection and
disease for many strains of the HPV virus.
The vaccine, however, cannot protect against
existing infections.
The Centers for Disease Control and
Prevention (CDC) recommends the HPV
vaccination, and either two or three doses
are required depending upon the patient’s
age with no or minimal side effects. Most
health insurance plans cover the HPV vaccine.
The February 2017 American Academy
of Pediatrics guidelines for HPV vaccine
emphasize vaccination not only female
adolescents but males as well. This
recommendation addresses the worrisome
increased incidence of a type of head and
neck cancer. The previously unvaccinated
male population has been at particularly
increased risk.
Unfortunately, most cancers – including
breast, colorectal, lung, and prostate
cancers – are not caused by infections. While
researchers are attempting to make vaccines
to prevent these most common cancer
types, it likely will be many years before
those vaccines could be available.
Vaccinations as Cancer Treatment
In addition to vaccines that prevent cancers,
new vaccines can be used to treat some
existing cancers in patients.
These therapeutic vaccines are a type of
immunotherapy. Rather than preventing
disease, these treatment vaccines attempt
to get the body’s immune system to attack
existing cancer cells in order to:
• Delay or stop cancer cell growth
• Shrink tumors
• Eliminate cancer cells
• Prevent the cancer from reoccurring
Treatment vaccines are customized based
upon existing cancer tissues taken from the
patient’s body. The vaccines introduce one
or more antigens into the body, usually by
injection, to stimulate new immune cells.
The Federal Drug Administration (FDA) also
has approved cancer treatment vaccines for
melanoma and advanced prostate cancer,
and more are on the horizon. In addition
to these, Texas Oncology researchers and
patients have participated in clinical trials
on a three-part protein-based vaccine
that attacks different types of tumors:
myelodysplastic syndrome, acute myeloid
leukemia, sarcomas, pancreatic cancers, and
brain cancer. Beginning April 2018, Texas
Oncology will pioneer a novel multicenter
vaccine trial, combining a personalized
vaccine with chemotherapy, to target
Ewing sarcoma. This primary bone soft
tissue cancer affects more than 500 new
adolescent and young adults each year in
the U.S. Patients who have relapsed or have
not responded well to treatment have less
than a 15 percent chance of survival with
conventional treatments alone.
Clinical trials suggest that therapeutic
vaccines usually work best in conjunction
with other forms of cancer treatment
including chemotherapy, radiation therapy,
and surgery.
This is an exciting time for cancer research
and development. Just as Jonas Salk’s
vaccine in the 1950s virtually eliminated
polio, new scientific discoveries and
preventive and treatment vaccines could
eventually eliminate some forms of cancer.
BILLIE J. MEREK, M.D., FACP
Billie J. Merek, 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 · FEBRUARY 2018
AN HONEST
RELATIONSHIP?
We all have met people we knew
weren’t honest. Even if we didn’t
initially know they weren’t telling
us the truth, it probably didn’t take
us very long to figure out what we
were dealing with, but have we ever
done the hard work of finding out
why it is that some people aren’t
honest? Sure, they might be afraid
of your reaction. They live to play
games. There are plenty of surface
issues involved, but what’s beneath
that layer of superficiality?
There’s a difference between the
little white lies we tell. Although, an
argument can be made on whether
it’s worth your effort to date, or
worse, marry someone who lies
about the small things. If they lie
about something insignificant, you
can guarantee that they’ll have no
qualms lying about the important
matters. It’s a given for most people,
male or female.
Every time you allow someone to lie
to you, you’re permitting them to be
emotionally dishonest. It becomes
a habit, but if you’re not careful,
that habit will continue to grow and
grow. Soon enough, it will swell to
a level you won’t be able to control.
It could have a detrimental effect
on your relationship, your business
dealings, or whatever other part of
your life you’ve allowed this person
to be a part of.
Pathological
liars aren’t
mythological
fallacies. They’re
everywhere today. They take
exaggeration to an extreme.
It all begins nice and subtle.
You shrug it off or in some
cases find it endearing… until
the lies become insidious and
leave deep scars on your heart.
Here’s What You Need to
Know About Honesty:
There’s emotional honesty.
This means being authentic
with yourself and the people
in your life. The first rule of
life is to show self-love. That
breeds confidence. It makes
you a whole, functional
person.
Reasons Why People Lie:
• To protect themselves
• They’re afraid you’ll
abandon the relationship
• To control you or
someone else
• To control the narrative
• To avoid being punished
or to avoid a conflict
Take any lying as a sign of
something much heavier
going on. Follow your
gut. Protect yourself by
extracting yourself from
the situation or confronting
the person head on. Don’t
let their lies control you or
your behavior. Dishonesty
is about controlling you.
It’s a response to fear. It’s
a way of deflecting from
their issues. That emotional
dishonesty stems from their
inability to trust themselves.
They think so negatively
about themselves, that they
think they have to lie to get
approval. It’s like they live
in another universe. They
have mastered the ability to
detach their lies from the
person they pretend to be.
Their dishonesty is pervasive
and unstoppable unless they
choose to deal with it. You
can’t fix them.
If you find yourself dealing
with someone who lies all the
time or even part of the time,
remove yourself from the
situation. Don’t rationalize
their behavior. Don’t make
excuses for them. This is
not the time to show pity
because you’re just feeding
into their manipulations.
Their lies will eventually eat
at you and kill your spirit.
Cheating is a major lie.
There’s no ifs, ands, or buts
about it. It’s a relationship
killer. Why allow yourself to
be driven to anxiety? You can
make a choice and walk away.
By Carol Jenkins
23 HEALTHY MAGAZINE

HEALTHY LIFESTYLE · FEBRUARY 2018
Healthy
Heart Habits
Heart disease is the number one cause
of death in the United States. It knows
no age, no race, no color, no creed. It's
indiscriminate in how it affects people.
With the statistics as they are, how do you reduce
your chances of suffering from cardiovascular
disease? The answer is you do everything within your
power to ward off this deadly disease and to ensure
you get to live a long, happy life.
There are seven important behaviors you must
adapt to help reduce your risk of suffering from
heart disease. None are too time-consuming. Each
is worth the little effort you have to put in it. The
goal is small changes. They can mean the difference
between living a full, healthy, active life or suffering
unnecessarily from something that was almost
entirely preventable.
If you're ready to get a jumpstart on your heart
health or want to reverse some of the damage you
may have already inflicted, follow these seven supersimple
tips:
Get regular exercise.
That's a mantra we've all
heard before, but never
have the benefits of
moderate exercise a few
times per week ever been
so essential than when it
comes to keeping your heart strong. Regular exercise
enhances the cardiorespiratory system in your body.
It helps it to maintain its function without having to
strain itself. It increases the good cholesterol in your
system, which is the only kind of cholesterol you
want to promote in your body. It lowers triglycerides
that circulate in the blood. Exercise also helps to
reduce blood pressure and your heart rate. Yes, that
sounds like a bit of an oxymoron, but the idea here
is to increase your heart-rate to optimal levels for
you, then, decrease at a pace that isn't jarring to your
system. If your heart is always ramped up (above
the range recommended for your age, weight, and
sex), you're running the risk of taxing the heart
muscle; thus, creating an environment for major
heart damage. The goal is to aim for 150 or moderate
exercise a week. No excuses.
24 HEALTHY MAGAZINE

HEALTHY LIFESTYLE · FEBRUARY 2018
Eat right.
Nuts, seeds, legumes, whole grains,
fruits, vegetables, and many other
foods are considered good-for-you
foods. Read labels. Learn which foods
you should avoid. Eat five servings of
fruits and vegetables per day. Avoid
rich oils and processed foods. They
can be high in trans fats. Stop eating
fast-food.
Find ways to reduce your
blood pressure like losing
weight, moderate your alcohol
consumption, exercise.
Speak to a physician and discuss
methods to reduce your blood
pressure. There are many tips and
techniques to get things moving in
the right direction. For some, that
might mean taking up yoga. For
others, it could be Tai Chi or a dance
class. Do whatever works, if it's not
detrimental in other ways.
Eat foods that will help you reduce
your cholesterol like fatty fish, walnuts,
almonds, soybeans, and soy milk.
Serve them with your meals or as a hearthealthy
snack.
Don't smoke.
Smoking is horrible for you. Have a
conversation with your kids about the
dangers of smoking. Smoking does
irreparable damage to your body. Your heart
sustains the most damage every time you
take a puff. It narrows your arteries, puts
extra pressure on your heart and lungs,
damages every cell in your body, stains your
teeth, and countless other unpleasant issues
that should frighten anyone who thinks they
want to pick up a cigarette.
Find out what your blood sugar rate is.
Know your numbers and, if risk factors are
present, learn your child's numbers. It's better
to know where you stand, then to cross your
fingers and hope everything is okay. Ask the
doctor to run a blood test for you to check.
Maintain a
healthy weight
for your body
type.
Again, know your
numbers and do what
you can to keep your
weight under control. That doesn't always
mean a diet. It can mean eat better, exercise
more, exercise differently. Maybe instead
of increasing the cardio, try weight-training
or vice versa. Make sure your numbers are
good for you and, more importantly, make
sure they're good for your overall health as
well. You don't want to jump onboard with a
fitness routine that isn't good for you. Some
may be too difficult to try or to maintain.
Some may not work your heart muscle
enough. Maintain a healthy balance between
where your resting heart-rate is and where
your heart-rate should be while exercising.
Try not to go out of that range to ensure
your heart will continue to function properly.
The bottom line is to make
sure you do whatever you
can to maintain your child's
heart health. You never want
to hear that your child is
sick or in danger because of
something that could have
been preventable.
By Sharon Lowell
25 HEALTHY MAGAZINE

HEALTHY LIFESTYLE · FEBRUARY 2018
IMPORTANT
HEART
DISEASE RISK
FACTORS YOU
MIGHT MISS
MOST PEOPLE KNOW THAT HIGH-CHOLESTEROL AND
HIGH BLOOD PRESSURE PUT YOU AT A HIGHER RISK FOR
HEART DISEASE, BUT THERE ARE OTHER RISK FACTORS
YOU MAY NOT BE AWARE OF. FOR INSTANCE, THERE ARE
AUTOIMMUNE DISEASES LIKE RHEUMATOID ARTHRITIS
AND PSORIASIS THAT ARE ALSO SIGNIFICANT RISK
FACTORS FOR HEART DISEASE. IF YOU HAVE ONE OF
THESE CONDITIONS, YOU SHOULD ASK YOUR DOCTOR
TO SCREEN YOU FOR HEART DISEASE. IF FOUND EARLY,
TREATMENT AND MANAGEMENT COULD SAVE YOUR LIFE.
Doctors will tell you to watch what you eat, to make sure
you exercise regularly and will encourage you to find ways to
lower your blood pressure, but they may have never told you
about other significant risk factors that could have a large
impact on your overall health. It’s time to be proactive about
your health. With heart disease being the most prevalent
disease for both men and women in the United States, we
should do our best to know all the ins and outs, for ourselves
and those we care about.
HERE ARE SEVERAL OTHER RISK FACTORS YOU
SHOULD KEEP AN EYE ON:
YOUR MOTHER’S BMI.
Studies have shown that men whose mothers had an above
average BMI (Body Mass Index) when they were pregnant or
whose placenta was larger than the average are more likely
to suffer from heart disease later in life. The correlation
between heart disease and their mother’s BMI is due to the
fact that the baby’s heart forms while in the mother’s womb.
If the mother has an enlarged placenta, the baby’s heart is
put at a disadvantage. Men should make sure they make their
doctor’s aware of their risk factors.
POST-
TRAUMATIC STRESS
DISORDER (PTSD)
People who suffer from PTSD are
more likely to develop heart disease.
Studies have shown that people who
meet that criteria are more likely
to die within three years following
diagnosis.
THERE IS A LINK
BETWEEN DEPRESSION
AND YOUR HEART DISEASE
RISK.
The ties seem to stem from strong
family ties to people who suffer
from both. Lifestyle choices play
a major role in the risk. Smoking,
drinking, obesity, stress, and a history
of depression should be taken
into account when looking at your
potential risk factors.
RESEARCHERS
BELIEVE THAT THERE MAY
BE A LINK BETWEEN
RHEUMATOID ARTHRITIS
AND HEART DISEASE.
It appears to be due to systemic
inflammation. That inflammation
promotes plaque buildup in the
arteries. If small parts of the plaque
break loose, they can trigger strokes
and be a major risk factor for heart
disease.
MIGRAINES
ACCOMPANIED BY AN
AURA MAY BE A RISK
FACTOR FOR HEART
DISEASE.
There could be a biological
connection between migraines and
heart issues.
By Sarah Wester
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
CAN YOU
PREVENT ATRIAL
FIBRILLATION?
Atrial Fibrillation can lead to something far more
dangerous like a stroke or heart attack. By definition, it
is the most common type of irregular heartbeat. There
are many causes of ‘afib.’ One is advanced age. Another
is advanced age. Because it can be tied to advanced age, experts
believe they’ll see an increase in the number of people who will
suffer from this condition in the coming years. They believe almost
twelve million baby boomers may develop it.
Despite those numbers, there are ways
to reduce your risk of atrial fibrillation by
eliminating common causes that you have
control over. If you’ve already been diagnosed
with atrial fibrillation, it’s still not too late to
reduce some of the symptoms.
HERE ARE A FEW THINGS TO BE
MINDFUL OF:
MONITOR YOUR BLOOD PRESSURE.
Know what your levels are. High blood
pressure is the most common risk factor
for atrial fibrillation. If you have been
diagnosed with high blood pressure,
make sure that it is controlled to reduce
your chances of developing afib. Blood
pressure above 140/90 is considered to
be high. Prehypertension falls into the
range between 120/80 and 139/89. This
condition puts you at higher risk for
atrial fibrillation.
DO YOUR BEST TO AVOID
SUBSTANCES THAT STIMULATE
IRREGULAR HEARTBEATS.
You’ll need to avoid or limit your caffeine
intake, tea, energy drinks and coffee.
Avoid or limit alcohol. Stop smoking.
Some over the counter cough and cold
medications can act as stimulants. Be
sure to consult with your doctor or
pharmacist to make sure
the medications you’re taking are safe
for you.
WATCH YOUR
WEIGHT AND
WATCH WHAT YOU
EAT
Maintaining a healthy diet
and watching your weight can
help you to control blood pressure and
keep your cholesterol levels at a healthy
level. If either is elevated, you increase
the risk factors for atrial fibrillation.
Avoid trans fats and saturated fats. Eat
five servings of fruits and vegetables
every day. Avoid fast-foods and
processed foods. Get regular exercise.
Monitor your stress levels. If you know
they’re high, take steps to reduce your
levels.
CHECK YOUR HEART RATE
REGULARLY TO MAKE SURE WITHIN
A HEALTHY RANGE.
You don’t need to visit a doctor to check
your pulse. You can check the pulse
on your wrist. Hold your hand with the
palm facing up. Place two fingers from
the other hand below the base of your
thumb and count the beats (pulse) for
a full minute or fifteen seconds and
multiply the number of beats by four.
While resting, your heart rate should be
between 60 and 100 beats per minute.
If you notice that you’re out of range
or you notice any space between beats,
let your doctor know. If you experience
palpitations, consult your physician.
Other conditions of the heart can
cause atrial fibrillation. For instance,
diabetes, heart infections, rheumatic
heart disease, congenital heart
defects, heart valve issues can all play
a role in causing atrial fibrillation.
Work closely with your doctor to
monitor for signs and symptoms of a
problem and to learn more about your
risk factors.
A diagnosis of atrial fibrillation doesn’t have
to be in your future. Do what you can now
to prevent it from happening to you. Small
changes in your diet, in how often you
exercise, and how you deal with stress can
make all the difference in the world. Take
the necessary steps and follow your doctor’s
advice to ensure you’ll never suffer from this
issue.
By Alan Freeman
28 HEALTHY MAGAZINE

HEALTHY LIFESTYLE · FEBRUARY 2018
ROMANTIC FAITH
The Hebrew idea is not necessarily hostile to
definitions and the attempt to figure out how
ideas and words correspond to the world
we encounter. But it is more fundamentally
about value, function, and relationship. Thus
God himself is Truth. His words are “living
and active” – dynamic, not static. God’s word
ultimately became flesh in Jesus and is meant
to be enfleshed by his followers. Thus truth is
more a matter of right relationship with God
and neighbor than definitions and dogma
by which we judge each other – and sever
relationships.
Pilate’s “What is truth?” was more a category
mistake than anything else and better would
have been cast as “Who is truth?” But he
was a Greek-speaking, Greek-thinking Roman
bureaucrat, not a son of Israel. God is truth.
So the one who is simultaneously the Way,
Life, and Truth was before him unrecognized.
The two words don’t
often get put together –
romance and faith.
I think we tend to hear the word romance of
relationships in blossom. So we speak of a
friend who is in a romantic relationship. We
even use the word in verbal formulations
to talk of someone who is “romancing” or
“being romanced.”
On the other hand, faith seems to have
connotations of either a religious experience
(i.e., a life of faith) or an identifiable set of
beliefs (i.e., the Christian faith as opposed to
the Muslim or Buddhist faith).
Maybe we should work to bring these terms
into proximity. My personal opinion is that
both would be blessed at the end of the
process.
Have you noticed how many people
are declaring their rejection of religion
nowadays? They point to tribal divisions,
arrogance, and judgments passed not only
by Christians against non-Christians but
within the larger Christian camp. Protestants
damn Catholics; Catholics consign Protestant
to hell. Then come the equally harsh
judgments by sub-groups within each
major set – Baptists against Episcopalians,
Pentecostals hostile to Methodists, Churches
of Christ judging the Presbyterians. And the
judgments go the other direction with equal
severity.
Maybe all this traces to the fact that we
have turned a Jew’s teachings into those of
a Greek and thereby confused faithfulness
with a spirit of condemnation.
The Greek view of reality, meaning, and
truth demands rational explanation. So
Socrates, Plato, and Aristotle set the agenda
of defining and explaining things to the mind.
The goal was to put explanations into claims
that could be worded precisely, studied
in minute detail, and debated for everincreasing
clarity. On that view, truth is static
and inflexible, focuses on “essences” deemed
more real than day-to-day experiences, and is
often deemed cold and impersonal.
Being a Christ-follower is thus more a
journey into unknown places, a process of
ongoing transformation, or a romance than
a seminary lecture. The time is long past due
to allow faith to be a love affair rather than a
war of words.
“The Word became flesh
and lived among us . . .”
(John 1:14).
By Rubel Shelly
30 HEALTHY MAGAZINE

HEALTHY FOOD · FEBRUARY 2018
IT’S THAT TIME OF YEAR.
EVERYONE IS LOOKING FOR
WAYS TO IMPROVE THEIR
HEALTH AND FITNESS. YOU
PROBABLY ALREADY KNOW
WHAT FOODS TO AVOID
OR MINIMIZE AT BEST, YOU
MIGHT NOT HAVE THE
KNOWLEDGE YOU NEED TO
EAT A COMPLETELY HEART-
HEALTHY DIET.
Changing the foods you eats
and changing habits is hard
work. It takes time to figure
out what you should eat,
how much you should eat,
and what’s the best time to
eat those meals. On top of
those factors, there’s a cost
factor and having the time to
prepare the meals you plan
to eat. We get it. You think
you can’t possibly squeeze
another minute of work into
your busy schedules. But the
question is, how much is a
healthy heart worth to you?
The answer should be simple.
Of course, you want to take
steps to take care of your
heart. Who wouldn’t?
So, where should you begin?
We have a few ideas to get
you started. If you’re ready
to get your unhealthy eating
under control and make
necessary tweaks to make
yourself look and feel better,
these tips will show you how:
Portion control is king. Forget the
mindless eating. Pay attention to what
you’re eating. Just doing that will help
to keep your food consumption to a
minimum. Don’t overload your plate. You don’t need
it. Yes, we know you love it, but is it good for you?
Instead use a small plate or bowl. Fill your plate or
bowl with larger portions of low-calorie foods that
are nutrient-rich like fruits and vegetables. Spoon
smaller portions of the high-calorie or high-sodium
foods like rice, noodles, processed foods or fastfood
portions onto your plate or bowl. Making those
simple changes can have a positive outcome on your
waistline.
Know how much food you’re eating. Look up what a
normal serving size should be and only eat that. Your
proteins should fit in the palm of your hand with
room to spare. Pasta or rice should be about the
size of a hockey puck. Your meats shouldn’t be any
thicker than a deck of playing cards. For some foods,
you may need to use measuring cups. That’s okay.
It’s worth the extra two seconds it takes to check the
amount.
Load up on more fruits and vegetables.
They’re good sources of essential
vitamins and minerals. They also tend
to be low in calories and sugars and
rich in dietary fiber. Eating them may help prevent
cardiovascular disease. They will also help your body
stave off hunger and lower your cravings for high-fat
foods.
By Julianna Lowe
To make it easier for yourself, keep freshly washed
and cut fruits and veggies in your refrigerator. Keep
a bowl of fresh fruit on your dining room table.
When meal planning, think about making dishes that
include lots of fruits and veggies.
There are some fruits and veggies you should limit,
though. Coconut, breaded or fried vegetables, fruit
packed in heavy syrup, vegetables that are in heavy
creams, and anything with added sugar should be
avoided.
• Eat Whole Grains. They’re good sources of
fiber and heart-healthy nutrients. They help to
regulate blood pressure and promote heart
health. Avoid the white, refined flour products,
muffins, white bread, biscuits, cakes, pies,
doughnuts, frozen processed foods, corn bread.
• Avoid unhealthy fats. Limited your intake
of saturated and trans fats will help reduce
your blood cholesterol and lower your risk of
coronary artery disease.
• Eat lean meat, poultry and fish, low-fat dairy, and
eggs (avoid the yolk). Always choose the lower
fat options over whole milks and heavy creams.
• Reduce your sodium consumption. Read the
labels.
• Don’t overindulge.
• Give yourself a break every once in a while. An
occasional snack is fine, but don’t make it a
habit.
Heart-healthy eating doesn’t have to be hard. With a
little planning, you can do what’s right for your heart.
32 HEALTHY MAGAZINE

Fitness
& Beauty
EAT A HEART-HEALTHY DIET
EXERCISE TO KEEP YOUR
HEART HEALTHY
DON’T SKIP BREAKFAST
IMPROVE YOUR CARDIO ROUTINE
32
34
36
38
“Your body will be
around a lot longer than
that expensive handbag.
Invest in yourself.”

FITNESS & BEAUTY · FEBRUARY 2018
EXERCISE
TO KEEP
YOUR HEART
HEALTHY
Experts have told us for years that we need to
exercise to stay healthy. The suggestion is at least
150 minutes of moderate exercise per week will have
a huge impact on our health and well-being. But
did you know that regular moderate exercise can also help
to improve our heart health? It also helps to minimize our
chances of developing heart disease. Exercise not only helps
to keep our bodies strong and fit, but it also helps to keep
our hearts that way as well.
WHAT ROLE DOES
EXERCISE PLAY IN
IMPROVING OUR
HEALTH?
It can reduce our risk of
dying from heart disease.
A stronger heart will reduce any symptoms
of chest discomfort that we might have. It
can reduce our risk for heart failure. It affects
our total heart and cardiovascular system
efficiency. It can make the system work
better.
HOW DOES
EXERCISE
DECREASE YOUR
RISK FOR HEART
DISEASE RISK
FACTORS?
Exercise helps you maintain a healthy weight
and decreased body fat. Those two factors
alone help to keep your heart healthy.
Exercise can reduce your risk of developing
diseases like diabetes and will help ward off
high blood pressure. It also helps improve
your cholesterol, LDL, HDL, and triglycerides
in your system. It reduces the probability of
you having to become medication dependent
for specific ailments, and it can help you to
stop smoking.
HOW DOES EXERCISE
IMPROVE YOUR
OVERALL WELL-BEING?
It can help you live a better
life by increasing your ability
to do your daily tasks without becoming
short of breath or losing energy throughout
the day. It can help to improve your posture
and make you more flexible. Studies have
shown that it can lessen your feelings of
anxiety or depression. It helps to keep your
muscles, bones, and joints healthy.
HOW DO YOU
ENSURE YOU
GET ENOUGH
EXERCISE TO
BENEFIT YOUR
HEART HEALTH?
Meet the recommended minimums for
exercise. That means you should get regular
aerobic exercise at moderate intensity at
least 3 – 4 times per week for a minimum
total of 150 minutes. Be sure to consult
your physician before starting any exercise
program.
The proper way to begin an exercise routine
is to make sure to get your heart ready for
movement. Begin with a warm-up to make
sure you’re getting an adequate range of
motion, do some stretches to improve
flexibility, and start with low-intensity
exercises like walking to slowly get your heart
rate up. Your warm-up should last for at least
five to ten minutes.
Next, you’ll have to condition for optimal
results. Gradually increase the frequency of
exercise, increase the intensity, and then,
increase the duration for which you exercise.
Taking these simple steps can help you in the
long run.
To avoid injury, the final step should be a cool
down. This will help you recover quicker and
can eliminate some of those after workout
pains that you might feel. It will allow your
blood pressure and heart rate to lower. Do
this by slowly decreasing the intensity of
whatever activity you’re doing.
By Claudia Portillo
34 HEALTHY MAGAZINE

HEALTHY FOOD · FEBRUARY 2018
DON’T SKIP
BREAKFAST
You’ve heard it all before – you must
eat breakfast to jumpstart your day,
but not all breakfasts are created
equal when it comes to your heart
health. Sure, it’s easy to grab a donut with
your Venti, but by mid-morning you’re feeling
sluggish and starving. That hunger makes you
reach for desperate measures – the vending
machine. We all know most of what you find
in there isn’t good for you. So, how do we
keep the mid-morning hunger pangs and
blood sugar level drop at bay? You do so by
starting your day with a protein-rich hearthealthy
breakfast.
NO, WE’RE NOT KIDDING.
Studies have shown that those who start
their day with a decent heart-healthy meal
fair far better throughout the day. Instead of
reaching for the sugary cereal in the morning
and increasing your chance of developing
diabetes or clogging your arteries with
processed foods, try a good-for-you meal like
a piece of whole grain (good) or sprouted
bread (much better) and a couple of slices of
cheese; Or, maybe, a handful of nuts, cheese,
with a side of zero sugar yogurts like Oikos
Zero. All of these foods are not only delicious,
but they also promote good heart health.
WHY CHOOSE PROTEIN-RICH FOOD?
Protein is an essential nutrient for your body. It works to keep your circulation running,
provides strength for your arteries and gives muscle to your heart, and helps your body to
stave off hunger. It’s essentially a morning (or all day long) magic bullet.
Instead of skipping breakfast or grabbing something at the drive-thru daily, you can take
an hour on the weekend or whenever you have free time to prep for your week’s breakfast
meals and go-to mid-morning snacks. It’s that easy. Buy your cheese and nuts in bulk and
throw them into little plastic baggies for a grab and go breakfast. Mix up a fruit and vegetablerich
smoothie for a heart healthy meal. There are plenty of options to choose from that are
far better for you.
TIPS TO HELP YOU GET YOUR DAY
STARTED WITH THE HEALTH OF
YOUR HEART IN MIND:
99
Avoid saturated fats and trans fats.
99
Skip the junk food.
99
Load up on fruits and veggies.
99
Clean out your pantry and stock it with
proteins and grains.
99
Drink fresh fruit juices.
99
Ditch the morning soda.
99
Drink green tea.
99
Avoid sugars. (Note: Sugar has 35
different names currently. Do your
research to make sure you’re not
accidentally ingesting massive amounts
of sugar.)
TAKE THE HEART-HEALTHY
BREAKFAST CHALLENGE.
Try to eat a good breakfast every morning
and watch for changes in the way you look
and feel. The changes might seem subtle,
but you’re making the right choices, you’ll
definitely have done your part to keep your
heart healthy and ward off a number of
diseases that could promote heart problems.
Give it two weeks. Keep a food diary. Make
the effort, and soon you’ll feel great.
By Vanessa Jackson
36 HEALTHY MAGAZINE

FITNESS & BEAUTY · FEBRUARY 2018
Are you tired of the
same old exercises? If
the answer is yes, now
would be a good time to
try a new routine.
Remember when you
couldn’t wait to get to the
gym? You’d wake up and
head out the door, eager to
jump on your favorite piece
of equipment or you’d race
to be first in line for your
group fitness class. After a
while, that eagerness turned
to ambivalence, or worse,
dread. Soon you had to
convince yourself to go. That
then affected how often you
worked out. Now you need
to find a way to get excited
about the gym or your group
fitness class or your solo inhouse
workout routines.
WE HAVE SOME IDEAS TO GET YOU
STARTED IN THE RIGHT DIRECTION.
First, you have to make heart health a
priority. The best way to make sure you’re
doing what’s right for your body, mind, and
your heart is to make sure you get adequate
cardio workouts. Don’t make it too difficult.
It’s not about how you move. It’s about how
often you move at the right speed. Cardio
should be about moving your large muscle
groups like your arms and legs. What you’re
doing when you’re running on a treadmill or
in that kickboxing class is you’re forcing blood
to go through your arteries. (That’s a good
thing.) Your heart and lungs are forced to
work harder to meet the increased demand
for oxygen in your body. Oxygen is what helps
to keep your cells in tip-top shape. It doesn’t
matter what kind of exercise you do. You just
have to move on a regular basis.
WHAT KIND OF EXERCISES ARE
THE BEST CARDIO EXERCISES
FOR YOUR HEART?
Swimming is an excellent exercise that’s
not too hard on your muscles and joints.
The motion of the water helps to calm your
nerves and lower your stress levels. The best
part? People of all ages can do it. If you don’t
have access to a pool, check with your local
gym. Chances are they offer swim lessons,
water aerobics, and some even offer hydro
biking classes that can be a lot of fun.
Get out and dance. Ten minutes of toetapping
fun is a quick and easy way to get in
a cardio workout, so turn up the music and
dance to your heart’s content. It will get the
endorphins hopping, your body moving, and
your heart rate up. It’s the perfect exercise
for anyone at any skill level. You don’t have
to dance like Fred and Ginger to reap the
benefits. Check with your local dance studios
if you’d like to take a dance class or two.
They have plenty of classes to choose from.
Grab your bike and go! Remember how
much fun you had when you’d ride your bike
around the neighborhood when you were a
kid? Well, news flash – you can experience
that fun again. Grab your bike and take a
ride around town. Have your children or
grandchildren pull their bikes out of the
garage and hit a bike trail for hours of
family fun. Biking is a great way to improve
circulation, relieve stress, and get your heart
pumping.
Join a team. There are dozens of organized
team sports for adults. Join a team or two.
Play basketball or volleyball or dig your old
bowling ball out of the attic and get started
today. The camaraderie will do you some
good and the exercise is just what your heart
needs.
By Eilleen Smith
38 HEALTHY MAGAZINE