Healthy RGV Issue 113
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ISSUE <strong>113</strong><br />
EDITORIAL CONTENT<br />
6 RELATIONSHIP TIPS FOR MY TEEN<br />
THE MEDICINAL BENEFITS OF<br />
PHYSICAL ACTIVITY FOR KIDS<br />
INSTAGRAM & YOUR KIDS: WHAT<br />
WOULD PIAGET SAY?<br />
WHY SUPPORTING YOUR CHILD’S<br />
DECISION TO PURSUE A PERFORMING<br />
ARTS DEGREE MATTERS<br />
CANCER: PREVENTION, EARLY<br />
DETECTION, & PERSONALIZED CARE<br />
BEYOND DRUGS: THE OTHER<br />
BREAKTHROUGHS IN CANCER RESEARCH<br />
SLOW EATING<br />
HEALTH BENEFITS OF SLEEP<br />
FIVE NEW TYPES OF DIABETES COULD<br />
MEAN TARGETED TREATMENT FOR<br />
THOUSANDS OF PATIENTS<br />
SPRING CLEAN YOUR LIFE<br />
HEADS UP ON BIKING SAFETY<br />
WHY YOU SHOULDN'T SKIP BREAKFAST<br />
THE BEST ESSENTIAL OILS FOR DETOX<br />
THE CORRELATION BETWEEN DRINKING<br />
HEAVILY AND BRAIN HEALTH<br />
THE BEST PALEO CAULIFLOWER RECIPE<br />
6<br />
8<br />
10<br />
12<br />
14<br />
21<br />
23<br />
24<br />
26<br />
28<br />
30<br />
32<br />
34<br />
36<br />
38<br />
contact@healthymagazine.com<br />
ph. 305-900-7009 | www.healthymagazine.com
PUBLISHER<br />
Mauricio Portillo<br />
EDITOR IN CHIEF<br />
Claudia Portillo<br />
"Being<br />
healthy and<br />
fit is no longer<br />
a fad or a trend<br />
it's a Lifestyle."<br />
MARKETING DIRECTOR<br />
Arnaldo Del Valle<br />
COPY EDITOR<br />
Lora Incardona<br />
ASSISTANT COPY EDITOR<br />
Andres Portillo<br />
WEBSITE DIRECTOR<br />
Maria Alejandra Wehdeking<br />
ART AND DESIGN<br />
Carolina Pedraza<br />
PHOTOGRAPHY<br />
Cesar Tobon<br />
SOCIAL MEDIA DIRECTOR<br />
Maria Alejandra Wehdeking<br />
CONTRIBUTING WRITERS<br />
Marcelo Boek, MD<br />
Guillermo Lazo, MD<br />
Shannon Day<br />
Meg Meeker<br />
Claudia Portillo<br />
Cassandra Claude<br />
Eilleen Smith<br />
Vanessa Jackson<br />
Sarah Wester<br />
Julianna Lowe<br />
Andres Portillo<br />
Harold Levi<br />
Alan Freeman<br />
Sharon Lowell<br />
Claudia Portillo<br />
Editor in Chief<br />
Spring has sprung. Visions of pastel colors, warmer temps, and blooming flowers fill our heads this time of year, and<br />
with good reason. Spring is a time of renewal. Time to clear the clutter, stow away our heavy winter gear, ramp up<br />
our workout routines in preparation for beach weather, and rejoice in sunnier days, but while we’re in the mood to<br />
start fresh, consider decluttering our minds.<br />
This month for me, as a busy editor, working mom, and adoring wife, every nook and cranny of my brain is scrawled<br />
with lists of things that must get done. I’m in a constant state of I have so much to do and not enough time in my<br />
day. I tell myself time and time again, that next month or next year will be different, but that time never comes. This<br />
Spring, I’ve decided to move myself from the backburner and make my mental health a priority, so taking a cue from<br />
the annual Spring purge, I am pausing for some much-needed self-care, and I hope you’ll join me on this wellness<br />
hiatus from a constant state of controlled chaos.<br />
On this journey this month we will get rid of the ‘toxic waste’ in our lives. It’s time to say goodbye to the<br />
relationships that bring us down. Cut off anyone or anything that doesn’t bring you joy and doesn’t add any value to<br />
your life. We don’t need them. If it doesn’t fill our soul with good vibes, it’s time for a change.<br />
When clearing out the physical clutter, you’re essentially getting a two-for-one deal. The act of cleaning out your<br />
closet or clearing off your desk also removes feelings of stress and anxiety for your life. It gives you and your spaces<br />
a fresh start. A do-over, if you will. Take a few minutes or dedicate a weekend if you have time to tackle the junk<br />
drawers, the closets, or the attic. You’d be surprised what a difference it could make.<br />
Let go of your emotional attachments to your stuff. Do you really need the tattered photograph of the man who<br />
broke your heart twenty years ago? Probably not. The feather you found at the petting zoo when you were five<br />
probably isn’t worth a dime. Let it go.<br />
I know it’s difficult to even begin thinking about taking time just for you, but trust me, it will do all of us a world of<br />
good. As we bask in the warmer temps and fill in our already busy schedules with new appointments and priorities,<br />
don’t forget to pencil in self-care. Mindfulness isn’t something you want to skimp on. It’s a way of showing yourself<br />
you deserve a break. You’ve earned it. Now, go out and get it and let’s finally celebrate the art of enjoying every<br />
blessed moment we’re given.<br />
cportillo@healthymagazine.com<br />
/HEALTHYMAGAZINE<br />
@HEALTHYVALLEY<br />
/HEALTHYMAGAZINEONLINE<br />
/ HEALTHYMAG08<br />
contact@healthymagazine.com | ph. 305-900-7009 | www.healthymagazine.com<br />
<strong>Healthy</strong> Magazine is a free monthly publication. All contents are protected by copyright and may not be reproduced without written consent from the publisher. The material<br />
in this magazine is intended to be of general informational use and is not intended to constitute medical advice, probable diagnosis, or recommended treatments. <strong>Healthy</strong><br />
Magazine and its contributors accept no responsibility for inaccuracies, and the advertiser is solely responsible for ad content and holds publisher harmless from any error.
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Only one you.<br />
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HEALTHY KIDS · APRIL 2018<br />
6 RELATIONSHIP<br />
TIPS FOR MY TEEN<br />
This won’t be a smooth ride so get ready<br />
to hang on, steer, and use your brakes.<br />
Know there will be tears and<br />
disappointments which, though painful,<br />
will make you a stronger and wiser<br />
person. There will also be friendships,<br />
experiences, and accomplishments that<br />
you will cherish for a lifetime. There will<br />
be laughter, silliness, and creations you’ll<br />
feel proud of.<br />
Oh, and there will be people to fall in love<br />
with.<br />
And you will fall in love, more than once,<br />
in the years to come.<br />
So, before this happens, I thought I’d<br />
offer up a few hard-earned words of<br />
wisdom.<br />
When it comes to relationships and love,<br />
always remember:<br />
NEVER PUT<br />
01 YOURSELF DOWN.<br />
When you are in a new relationship, or in<br />
the presence of someone you’d like to be<br />
in a relationship with, avoid pointing out<br />
personal insecurities or perceived flaws.<br />
Don’t hate on any part of yourself in front<br />
of them. Hold your head up, and use full<br />
eye-contact (no looking at the ground).<br />
Reason being? If you want to attract<br />
someone who is respectful, you need to<br />
model what you expect from them. You<br />
do not expect to be talked down to, or to<br />
have negative things said to you or about<br />
you, right? So don’t talk down to or speak<br />
negatively about yourself. Of course,<br />
as time goes by, you should be able to<br />
share some of your more vulnerable stuff<br />
within your relationship, but not in the<br />
beginning.<br />
*Note: When you have insecurities<br />
(and everyone does) talk them out with<br />
friends or family, instead.<br />
DATE SOMEONE<br />
02 YOU NEVER<br />
THOUGHT YOU’D DATE.<br />
Go on, do it! Even if it only<br />
proves you were right, they<br />
weren’t the one for you.<br />
Spending time with someone<br />
really different than you means<br />
getting to view life (or at least<br />
a few experiences) from a new<br />
perspective. Going off your<br />
usual path helps you get to<br />
know yourself, which is what<br />
these years are all about. You<br />
can better discover who you are,<br />
and what you need, by spending<br />
time with different types of<br />
personalities and seeing how<br />
they impact you.<br />
*Note: Every person you<br />
spend time with can teach you<br />
something. Keep your eyes open<br />
for what you can learn.<br />
DON’T LOSE<br />
03 YOURSELF.<br />
This happens when you become<br />
more a reflection of your partner<br />
than of the person you were<br />
when you met (i.e., You take on<br />
their style in fashion. You like the<br />
same movies, music, and sports.<br />
You may use the same words and<br />
sayings). Some of this is natural,<br />
but don’t forget to stay in tune<br />
with your own interests, too.<br />
If you aren’t sure what your<br />
own interests are right now,<br />
make time to figure it out. Stay<br />
grounded in what makes you<br />
tick and what makes you, you.<br />
Anyone worth spending time<br />
with should be open to what you<br />
like and willing to invest time<br />
taking part in those things, as<br />
well. Relationships go both ways<br />
and should not be something<br />
that you simply go along with.<br />
*Note: If you do feel like you’re<br />
losing yourself, don’t worry: you<br />
can always get back to you.<br />
DON’T DITCH<br />
04 YOUR FRIENDS.<br />
Even if you’re in a relationship<br />
and you are so loved-up you<br />
want to spend every waking<br />
hour together, don’t forget to<br />
prioritize your own friendships.<br />
Because, quite simply, life is<br />
better when good people who<br />
get you surround you. In order<br />
to keep yourself surrounded by<br />
good people who get you, you<br />
need to treat people well and<br />
be there for them. This means,<br />
making time for your friends, no<br />
matter what.<br />
*Note: Good friends should lift<br />
each other up, support each<br />
other’s goals, and have each<br />
other’s best interests at heart.<br />
Be sure these are the kinds of<br />
friends you have. Otherwise,<br />
move on and find new ones.<br />
THE DECISION TO<br />
05 HAVE SEX, OR NOT,<br />
IS ALWAYS YOURS.<br />
Whether to have sex or not is<br />
always your choice. When it<br />
happens, how it happens, if it<br />
stops partway through – your<br />
choice. If you change your mind<br />
before it begins or you want<br />
something different to happen<br />
during – your choice.<br />
You are in charge of your body,<br />
no matter what the situation<br />
is. Choose to be intimate with<br />
people who respect you and<br />
whom you are comfortable<br />
with. Sex, with the right person,<br />
can be a positive thing. Sex with<br />
someone who lacks respect for<br />
you… is the opposite.<br />
*Note: Be safe. (Every. Time.)<br />
YOUR MISTAKES<br />
06DON’T DEFINE YOU.<br />
Now, remember: you will make<br />
mistakes when it comes to love,<br />
sex, and relationships. But know<br />
this: Those mistakes do not<br />
define who you are. Those whatwas-I-thinking<br />
choices can help<br />
you grow. Sometimes, life can<br />
feel really hard, and scary, and<br />
you will feel lost at times. But,<br />
you are never alone.<br />
*Note: Your mistakes don’t<br />
define you, but they do help you<br />
better define what you want and<br />
need in the future.<br />
Shannon Day is coauthor<br />
of the funny and<br />
heartwarming book/<br />
martini guide 'Martinis<br />
& Motherhood: Tales of<br />
Wonder, Woe & WTF?!'<br />
6 HEALTHY MAGAZINE
“<br />
Among the most<br />
sacred gifts you can<br />
give your child is the<br />
gift of health. This<br />
gift is best given by<br />
example.<br />
”<br />
— Dr. Rand Olson<br />
WWW.HEALTHYMAGAZINE.COM
HEALTHY KIDS · APRIL 2018<br />
THE<br />
MEDICINAL<br />
BENEFITS<br />
OF PHYSICAL<br />
ACTIVITY<br />
FOR KIDS<br />
Doctors have long touted the<br />
benefits of regular exercise, but<br />
not until more recently have<br />
they found a direct correlation<br />
between the amount of physical<br />
activity that children get and their overall<br />
health. Like their adult counterparts, children<br />
simply don’t get enough exercise. With the<br />
advent of Internet-connected everything,<br />
what once used to allow time for outside,<br />
recreational play, has since been replaced by<br />
a sedentary lifestyle. This is true for children<br />
as young as six years old as well.<br />
Doctors recommend a minimum of 150<br />
minutes of regular physical activity per week.<br />
In addition to computer-centric activities,<br />
school systems nationwide have been<br />
forced to make drastic cuts to the physical<br />
education programs. Some have eliminated<br />
PE and recess altogether. In some parts of<br />
the country, only about 15% of schools offer<br />
physical education at least three days per<br />
week. These factors in addition to other<br />
lifestyle choices lend to an increase in serious<br />
health problems like heart disease, diabetes,<br />
some cancers and other issues.<br />
Science has now proven that regular exercise<br />
has many benefits for people of all ages,<br />
but especially for children. For instance, it<br />
helps to build strong muscles and bones. It<br />
improves the aging process by easing some<br />
symptoms. It can boost your mood. That’s<br />
not to mention the increased muscle mass<br />
and flexibility and elevated levels of energy.<br />
The United States National<br />
Institutes of Health (NIH)<br />
has begun to perform a major<br />
study that will focus on what<br />
happens when a body is in<br />
motion through exercise. It is<br />
designed to prove once and for<br />
all that regular exercise is good<br />
medicine.<br />
This six-year-long project will include a group<br />
of 3000 mostly sedentary people between<br />
the ages of eleven and elderly folks. They’ll<br />
have a full medical workup before the<br />
project begins. Their blood, fat, and muscle<br />
mass will be studied before and after every<br />
workout. They’ll break up the large group<br />
into two: a group that doesn’t work out<br />
and the group that does to measure the<br />
differences.<br />
The hope is that this study will help doctors<br />
prescribe a detailed workout plan for their<br />
patients that won’t be taxing on their joints<br />
and muscles and won’t cause any other longterm<br />
problems. With specific measurements<br />
in mind, they hope to be able to lead the way<br />
and guide their patients to better health and<br />
wellness, regardless of their age or socioeconomic<br />
status.<br />
Unlike diets that force you to eat certain<br />
foods and restrict calories, this study hopes<br />
to devise an individualized plan for their<br />
young patients. That includes giving them<br />
the tools they need to restore muscles that<br />
may have become weak due to non-activity<br />
or injury and to make regular exercise a habit<br />
that they will benefit from for many years to<br />
come.<br />
In time, they hope that schools and parents<br />
will see the importance of regular exercise<br />
and will advocate having physical education<br />
and recess added back into the normal<br />
school day because exercise is the best<br />
medicine for a healthy body.<br />
By Eileen Smith<br />
8 HEALTHY MAGAZINE
HEALTHY KIDS · APRIL 2018<br />
INSTAGRAM<br />
& YOUR KIDS:<br />
What Would Piaget Say?<br />
WHAT WOULD PIAGET SAY?<br />
Amy is a junior at an Ivy League University. She recently commented<br />
that many of her friends spend time and money glamming up for<br />
shots to post on Snapchat or Instagram. The point? To get “Likes”<br />
of course.<br />
The power of that one click word in the lives of coeds in toptier<br />
colleges, troubled teens, and adolescents of all stripes gains<br />
momentum daily. Interestingly, the word isn’t “respect, love or<br />
admire” – it is “like.” What a silly, meaningless word. But it is<br />
changing the personalities and identities of our teens and young<br />
adults everywhere.<br />
The word is trouble for teens and young adults and here’s why. The<br />
great psychologist Jean Piaget posited years ago that there are four<br />
stages of cognitive development children experience before they<br />
become adults. These stages are: sensorimotor stage (0-2), preoperational<br />
stage (2-7), concrete operational stage (7-11) and the<br />
formal operational stage (12 and up.)<br />
In this fourth stage, Piaget describes what he calls the adolescent<br />
imaginary audience. This is the condition where the immature mind<br />
conceives that everyone outside of them watches their every move.<br />
You remember this. At 16, you were embarrassed by acne because<br />
you believed that the moment you walked into class, all eyes would<br />
stare at the lone pimple on your chin. Or the high school soccer<br />
star who practiced endlessly in his backyard to millions of imaginary<br />
cheering fans. It felt at once wonderful but awful. All eyes are on you<br />
because you are so significant and yet, those same eyes see your<br />
greatness (usually imaginary too) as well as your flaws.<br />
ALLOWING OUR KIDS’ FRAGILE EGOS<br />
TO BE SHOVELED ‘LIKES’ OR ‘DISLIKES’<br />
DAY AFTER DAY IS CRUEL.<br />
What Piaget didn’t foretell was that his theories<br />
were going to become reality. The elusive<br />
imaginary adolescent audience would dissolve<br />
into a quasi-imaginary audience in the form of<br />
Instagram, Snapchat, and Twitter where anyone<br />
could see any teen at any time. We could call<br />
the audience real but in fact, it isn’t wholly<br />
real. Yes, real people view pictures and posts,<br />
but they do so in a dangerous vacuum. Their<br />
responses are dissociated from relationships,<br />
feelings or exchange of truth. Most significantly,<br />
they feed the adolescent ego that craves<br />
attention from the imaginary audience. And<br />
herein lies the real danger. Piaget described<br />
a stage that teens move through in order to<br />
mature into psychologically healthy adults who<br />
can think beyond their own egos and learn<br />
compassion, empathy, and generosity.<br />
Instagram and the like trap young adults and teens<br />
in this fourth stage by reaffirming the ego’s need<br />
to be fed hour after hour, day in and day out. That<br />
attention is the tiny icon thumb pointing up or<br />
pointing down.<br />
The elusive imaginary adolescent audience has<br />
dissolved into a quasi-imaginary audience in the<br />
form of Instagram, Snapchat, and Twitter.<br />
As good parents, we need to understand that<br />
Piaget was right. Allowing our kids’ fragile egos<br />
to be shoveled ‘likes’ or ‘dislikes’ day after day<br />
is cruel. It prevents them from becoming fully<br />
formed, clear-thinking and happy adults. In fact,<br />
do something bold today. Ask yourself why you<br />
are on Instagram and social media? The truth<br />
is, it makes each of us feel better when we look<br />
happier/more successful/prettier etc. than our<br />
peers. Snapchat and Instagram are nothing but<br />
‘show-off’ zones for the insecure. And I’ll admit<br />
– I’m insecure. If you and I as mature adults feel<br />
better or worse with likes or dislikes, think how<br />
much more profoundly a young teen feels with<br />
them? Are you willing to post a photo of yourself<br />
without your makeup or when you just got out of<br />
bed? I didn’t think so.<br />
Snapchat and Instagram are nothing but ‘show-off’<br />
zones for the insecure.<br />
Shrinking the ego to its healthy size takes years,<br />
so help your kids. Their minds and intellects are<br />
nothing to fool around with. Either keep them off<br />
social media altogether (yes this can be done and I<br />
have many mothers in my practice who can prove<br />
it) or limit your kids’ – particularly your daughters’<br />
– participation in it to 30 minutes a day. You will be<br />
amazed how much better they will feel about life,<br />
themselves and yes, how much healthier they will<br />
be psychologically.<br />
That’s what Jean Piaget would do.<br />
By Meg Meeker<br />
10 HEALTHY MAGAZINE
HEALTHY KIDS · APRIL 2018<br />
WHY SUPPORTING YOUR<br />
CHILD’S DECISION TO<br />
PURSUE A PERFORMING<br />
ARTS DEGREE MATTERS<br />
In my career as a voice teacher, I’ve had the pleasure of working with<br />
talented young students who are driven to succeed in the arts. After<br />
countless hours of lessons, years of perfecting their craft, and pure<br />
dedication, a seismic shift happens in about their junior or senior year<br />
of high school. Fear overshadows confidence and pride takes a back seat<br />
to uncertainty and doubt. While these emotions are understandable and in<br />
some cases inevitable, thoughts filled with ‘what if I don’t make it’ and ‘what if<br />
I can’t make a career out of this’ becomes growing pressure if parents affirm<br />
the fear and doubt.<br />
Choosing to major in any one<br />
discipline is a tough decision on its<br />
own. Deciding to pursue a degree in<br />
the performing arts often gives rise<br />
to questions about how your talents<br />
translate to marketable skills that will<br />
support you in your adult life.<br />
Parents decide on the day their child<br />
is born to guide them through life,<br />
give them advice, and help them<br />
see their way through decisions.<br />
When they learn of their child’s<br />
endeavor to pursue the arts, it can<br />
often paralyze them with fear. They<br />
wonder what the future can possibly<br />
hold for the child they nurtured and<br />
supported all their young lives. Of<br />
course, it’s a given that they want the<br />
very best for their child. They want<br />
to set them up for success. Parents<br />
do so in the best way they know<br />
how and that often means swaying<br />
them to go in another direction, to<br />
pursue a more practical discipline,<br />
something that, in their minds, will<br />
be a conduit to success.<br />
I know from years of<br />
experience and countless<br />
hours spent watching these<br />
young men and women<br />
come into their own and<br />
ultimately thrive that no<br />
matter what your child<br />
chooses to pursue, there<br />
are many life lessons to be<br />
learned, and not all of them<br />
will be easy. To survive in this<br />
complex world and become<br />
a productive citizen, they<br />
must learn the meaning of<br />
hard work; learn to accept<br />
responsibility, and must learn<br />
about personal productivity<br />
and how to manage it<br />
for themselves while also<br />
managing self-acceptance.<br />
Parents, there are things you<br />
cannot and should not try to<br />
shield them from. They must<br />
learn to thrive on their own.<br />
No matter what happens,<br />
they must learn to follow<br />
their hearts and pursue<br />
endeavors that make them<br />
happy.<br />
Forcing their<br />
hands or pushing<br />
your personal<br />
agenda does<br />
nothing for them.<br />
It teaches them<br />
to conform to a<br />
norm that just<br />
may not be in<br />
keeping with who<br />
they truly are.<br />
If a lesson is to be learned,<br />
and it often is, then allow<br />
them to take the path of<br />
their choosing. Allow them<br />
to live in that moment. Don’t<br />
encourage them to give in to<br />
fear, doubt, and insecurities.<br />
Are there 100% guarantees<br />
that the path they choose<br />
will be the right one—of<br />
course not. But there is a<br />
much higher probability that<br />
they will be better served<br />
by allowing them to choose<br />
their own destiny. If they<br />
find happiness and success<br />
along the way, they will have<br />
earned it. Encouraging them<br />
to live in fear is essentially<br />
stymieing their growth,<br />
impeding their success,<br />
and ensuring that the only<br />
thing they learn is that<br />
they’re incapable of handling<br />
challenges, striving for their<br />
dreams, and conquering<br />
obstacles that may block<br />
their path to wherever it is<br />
they want to go in life.<br />
When they announce their<br />
decision to pursue the arts,<br />
take pride in knowing you<br />
raised a confident child with<br />
an innate entrepreneurial<br />
spirit and the tenacity to<br />
prosper in life. Support all<br />
that is unique and special<br />
about your child. Trust that<br />
they will find success and<br />
happiness on their terms. Be<br />
there to offer support and<br />
encouragement. The journey<br />
in studying the performing<br />
arts is filled with rewards, big<br />
and small. Your unwavering<br />
support and trust in their<br />
decision is a message<br />
they will carry with them<br />
throughout their lives. Why<br />
not give them that? They’ve<br />
earned it.<br />
By Cassandra Claude<br />
12 HEALTHY MAGAZINE
“<br />
To keep the body in good<br />
health is a duty… otherwise<br />
we shall not be able to keep<br />
our mind strong and clear.<br />
”<br />
— Buddha<br />
WWW.HEALTHYMAGAZINE.COM
HEALTHY LIFESTYLE · APRIL 2018<br />
Prevention,<br />
Early Detection,<br />
& Personalized Care<br />
We live in the so called Information Age where<br />
statistical figures abound. But when it comes to<br />
the breadth and scope of cancer, putting those<br />
statistics into perspective is helpful. For example,<br />
the American Cancer Society (ACS) estimates<br />
that more than 1.73 million new cancer cases will<br />
be identified in the U.S. this year. Sounds like a<br />
lot. But what if I told you 1.73 million people is<br />
just over the size of the city populations of San<br />
Antonio, Waco, and Temple, Texas, combined?<br />
Here’s another one: An estimated 164,690<br />
men will learn they have prostate cancer this<br />
year. That’s more people than fit into a Dallas<br />
Cowboys football game and a Texas Tech Red<br />
Raiders football game at capacity, combined.<br />
Cancer-related statistics tell an important<br />
story about prevention, treatment options,<br />
and survivorship. Putting the statistics into<br />
perspective is key, as information is important<br />
to knowing with confidence steps you can take<br />
to manage your health.<br />
14 HEALTHY MAGAZINE
COVER STORY · APRIL 2018<br />
Simply put: Eat right.<br />
Exercise. Don’t smoke.<br />
Prevention<br />
The ACS notes that 42 percent of newly<br />
diagnosed cancers in the U.S. are preventable.<br />
You might ask, what does that mean for me?<br />
The important lesson in that information<br />
point is all about what you can do to reduce<br />
your cancer risk. Excess body weight, physical<br />
inactivity, excess alcohol consumption,<br />
tobacco use, and poor nutrition are known<br />
causes of cancer. All are behaviors you can<br />
control – limiting bad behavior and leaning<br />
into positive steps.<br />
ACS data suggests many people have<br />
adopted this approach, as an estimated 2.3<br />
million cancer deaths have been prevented in<br />
the U.S. since 1991 – thanks to healthy habits<br />
that start long before cancer is top of mind.<br />
Whatever your age, it’s never too late for<br />
healthy habits to make a difference.<br />
Tobacco: Eighty percent of lung cancer<br />
mortalities are smoking related, and half<br />
of lifetime smokers will die from tobaccorelated<br />
disease. Research consistently shows<br />
that smoking cessation is paramount to lung<br />
health. Smokers who quit are more likely to<br />
live healthier, longer lives, while decreasing<br />
lung cancer risk.<br />
Nutrition: Managing your weight and<br />
eating a balanced diet may bolster your<br />
body’s defenses against cancer and other<br />
illnesses. It’s important to reduce calories,<br />
limit the intake of sugars, saturated fats,<br />
trans fats and alcohol, and to eat nutritious<br />
foods like fresh produce. The following<br />
nutritional guidelines are recommended:<br />
• Substitute whole grains for refined or<br />
processed grains.<br />
• Limit processed and red meats, and<br />
foods high in salt and fat.<br />
• Have no more than one alcoholic drink<br />
daily for women and two for men.<br />
• Eat at least 2 ½ cups of fruits and<br />
vegetables daily.<br />
• Select dark, leafy greens and a variety<br />
of seasonal fruits and cruciferous<br />
vegetables<br />
• Drink plenty of water.<br />
Exercise: Whether you prefer hiking,<br />
biking, playing outside with the kids, or<br />
an indoor option, it’s easy to stay active<br />
year-round. Many types of cancer, including<br />
colon, postmenopausal breast, endometrial,<br />
kidney, pancreatic and esophageal cancers,<br />
are associated with obesity and lack of<br />
physical activity.<br />
Early Detection<br />
<strong>Healthy</strong> living also means following<br />
recommended guidelines for cancer<br />
screening. Early detection – finding cancer<br />
before its symptoms are apparent, and when<br />
it is most treatable – remains key to fighting<br />
the disease. Symptoms for many cancers are<br />
not obvious until the disease has reached an<br />
advanced and more difficult to fight stage.<br />
Screening guidelines vary according to age,<br />
family history, and gender, but everyone<br />
can fight cancer by staying current on their<br />
screenings, and starting a habit of monthly<br />
self-checks for skin and breast or testicular<br />
cancer.<br />
According to ACS, colon cancer is the<br />
second most common cancer diagnosed in<br />
both men and women, but 9 out of 10 times<br />
it can be treated successfully when caught<br />
early. The math lesson here: colonoscopies<br />
save lives.<br />
Cancer screenings, even uncomfortable ones,<br />
are necessary. They also can result in less<br />
invasive treatment in the instance of a cancer<br />
diagnosis. Staying current on screenings<br />
and annual exams can increase the odds of<br />
detecting cancer early, before it has had a<br />
chance to spread. This is especially important<br />
if you have a personal or family history of<br />
cancer.<br />
Personalized Care<br />
Doing the math when it comes to cancer,<br />
ultimately comes down to this number: One.<br />
Each patient is one patient – an individual<br />
with a unique personal and clinical situation<br />
that becomes the focus of medical teams<br />
and loved ones gathered together in a<br />
community of support. At Texas Oncology,<br />
two important numbers are: more than 176 –<br />
that’s how many locations we have, and more<br />
than 4,000 – that’s the size of our combined<br />
team delivering advanced, innovative<br />
care without compromise to patients in<br />
communities all across our state.<br />
MARCELO BOEK, M.D<br />
Marcelo Boek, M.D., is a hematologist and medical oncologist at Texas Oncology–Brownsville, 2150 N. Expressway 83, in Brownsville,<br />
Texas. To learn more about exciting advancements in cancer treatment, visit www.TexasOncology.com or call 1-888-864-I CAN (4226).<br />
15 HEALTHY MAGAZINE
HEALTHY LIFESTYLE · APRIL 2018<br />
BEYOND DRUGS:<br />
The Other Breakthroughs<br />
in Cancer Research<br />
We usually associate cancer<br />
research and clinical trials<br />
with new cancer medicine.<br />
But evidence-based<br />
cancer care goes far<br />
beyond providing drug therapies to patients.<br />
Exciting research developments that are<br />
unrelated to cancer medicines are improving<br />
patients’ outcomes and quality of life.<br />
Breakthroughs include technology to<br />
improve cancer screening, ways to minimize<br />
the side effects of cancer treatment, and<br />
tools to determine best approaches for<br />
treatment. We’re increasingly able to use<br />
and analyze data to customize cancer care<br />
for specific patients. Clinical research drives<br />
each of these non-medicine advancements.<br />
Better Prevention and Screening<br />
01 Research that helps identify causes<br />
and risk factors leads to better cancer<br />
prevention. Better screening and earlier<br />
detection enables physicians to treat cancer<br />
sooner with greater success. Research is<br />
underway to find better screening tools for a<br />
variety of cancers.<br />
One example of such research is already<br />
making a difference. Mammograms<br />
traditionally are the most reliable way to<br />
discover breast abnormalities. Traditional<br />
mammograms, however, are sometimes<br />
unable to identify concerning areas in<br />
women with dense breast tissue. Researchers<br />
developed a newer technology called 3-D<br />
mammography, which takes many lowdose<br />
X-rays to create a three-dimensional<br />
picture of the breast. Also called digital<br />
tomosynthesis, the procedure helps doctors<br />
locate and better examine suspicious areas<br />
in dense breast tissue beyond traditional<br />
mammograms.<br />
Reduced Side Effects from<br />
02 Cancer Treatment<br />
Chemotherapy is the most common form<br />
of cancer treatment. Unfortunately, the<br />
treatment sometimes has negative side<br />
effects, including nausea and hair loss.<br />
Reducing side effects can improve patients’<br />
quality of life. Many years ago, research that<br />
developed better nausea medications now<br />
has helped thousands of patients relieve<br />
symptoms of this side effect and spurred<br />
transferring most delivery of chemotherapy<br />
from a hospital to an outpatient setting,<br />
enabling patients to be more comfortable at<br />
home with their families.<br />
More recently, researchers developed a<br />
“cooling cap” to combat chemo-induced<br />
hair loss. The cooling cap reduces scalp<br />
temperature to reduce the blood flow to<br />
hair follicles before, during, and after chemo<br />
treatment, which helps prevent hair loss.<br />
Although currently FDA-approved for limited<br />
cancer types, research indicates that about<br />
half of patients who use a cooling cap will<br />
successfully retain their hair through chemo<br />
treatments.<br />
More Precise Radiation<br />
03 Treatment<br />
Most people know that radiation therapy<br />
often accompanies drug treatments such<br />
as chemotherapy, but many don’t realize<br />
that radiation therapy has ongoing clinical<br />
trials too. Such research has improved<br />
the precision of radiation beams to more<br />
exactly target tumors and minimize damage<br />
to surrounding tissues. Texas Oncology’s<br />
participation in the Radiation Therapy<br />
Oncology Group gives patients access to<br />
many promising radiation trials.<br />
Improved Patient Outcomes and<br />
04 Experiences<br />
Researchers comb mountains of data to<br />
discern the most effective treatments and<br />
patient experiences for specific types of<br />
cancer. That research, in turn, benefits<br />
many future patients. Texas Oncology<br />
participates in evidence-based pathways,<br />
which uses research and data to inform<br />
doctors which therapeutic interventions<br />
are most appropriate for each individual<br />
patient’s case. For example, we now can<br />
customize some treatments for breast<br />
cancer patients based on how patients with<br />
similar molecular profiling have responded to<br />
certain approaches. By treating patients with<br />
the right treatment at the right time, we can<br />
improve outcomes.<br />
Drug therapies will always be a vital part of<br />
cancer care. But thanks to new research and<br />
technology, cancer care continues to expand<br />
beyond drugs to improve outcomes and<br />
patient experiences.<br />
GUILLERMO LAZO, M.D.<br />
Guillermo Lazo, M.D., is a medical<br />
oncologist at Texas Oncology—<br />
McAllen, 1901 South 2nd Street, in<br />
McAllen, Texas.<br />
To learn more about exciting<br />
advancements in cancer treatment,<br />
visit www.TexasOncology.com<br />
or call 1-888-864-I CAN (4226).<br />
16 HEALTHY MAGAZINE
Weslaco<br />
Texas Oncology delivers high-quality cancer care with leading-edge technology and advanced treatment<br />
options to help patients achieve “More breakthroughs. More victories.” in their fights against cancer.<br />
Texas Oncology, a pioneer in community-based cancer care, is an independent oncology<br />
practice with sites of service throughout Texas and southeastern New Mexico. Texas<br />
Oncology patients have the opportunity to take part in some of the most<br />
promising clinical trials in the nation for a broad range of cancers. In<br />
fact, Texas Oncology has played an integral role in gaining Food<br />
and Drug Administration (FDA) approval for 29 of the<br />
latest cancer therapies.<br />
Habib Ghaddar, MD, FACP<br />
Medical Oncology/Hematology<br />
Dr. Ghaddar specializes in medical oncology and hematology. He is board-certified by the American Board of<br />
Internal Medicine in hematology and medical oncology. He received his medical degree from the American<br />
University of Beirut in Beirut, Lebanon. He completed his internship and residency in internal medicine at the Good<br />
Samaritan Hospital/John Hopkins University in Baltimore, Maryland. He completed his fellowship in<br />
hematology/oncology at The University of Texas MD Anderson Cancer Center in Houston, TX. He has been in<br />
practice with Texas Oncology since 1995.<br />
Daniel Farray, MD<br />
Medical Oncology/Hematology<br />
Dr. Farray is board-certified in medical oncology, hematology, and internal medicine. He received his medical<br />
degree in 1998 from the Universidad Nacional Pedro Henriquez Urena in the Dominican Republic and completed<br />
his residency in internal medicine at the Cleveland Clinic Foundation in Cleveland, Ohio. He completed his<br />
fellowship in medical oncology and hematology in 2006 at Cardinal Bernardin Cancer Center/Loyola University<br />
Chicago. Dr. Farray ranked first in his medical school class. He is a member of the American Society of Clinical<br />
Oncology and American College of Physicians.<br />
Weslaco 1330 East 6th Street, Suite 204 Weslaco, Texas 78596 PH: 956.969.0021 FAX: 956.968.9744<br />
www.TexasOncology.com
Harlingen<br />
Marco A. Araneda, MD<br />
Medical Oncology/Hematology<br />
Dr. Araneda specializes in medical oncology and is board-certified in internal medicine and medical<br />
oncology. He received his medical degree from San Carlos University in Guatemala and completed a<br />
medical oncology fellowship at East Tennessee State University, Johnson City, Tennessee, as well as a<br />
fellowship in bone marrow transplantation at the University of Florida, Gainesville, Florida. He has special<br />
interests in breast cancer, gastrointestinal malignancies, hematologic malignancies, and molecular<br />
targeted therapy.<br />
Nabeel Sarhill<br />
Medical Oncology/Hematology<br />
Dr. Nabeel Sarhill is board-certified in hematology, medical oncology, and internal medicine. He earned his<br />
medical doctorate from the University of Tishreen Medical School in Lattakia, Syria, and completed his<br />
residency in internal medicine at Case Wester Reserve University in Cleveland, Ohio. His fellowship in<br />
hematology was completed at the University of Texas Health Science Center in San Antonio, Texas, and his<br />
clinical research fellowship in medicine and symptoms management at The Harry R. Horvitz Center for<br />
Palliative Medicine in Cleveland, Ohio. Dr. Nabeel Sarhill is a member of the American Society of Clinical<br />
Oncology, American Society of Hematology, Syrian Medical Association, Syrian Ministry of Health, American<br />
Board of Hematology, American Board of Medical Oncology, and the American Board of Internal Medicine.<br />
Benjamin West, MD<br />
Radiation Oncology<br />
Dr. West is a board-certified radiation oncologist. He was a physicist prior to becoming a physician.<br />
Hayan Moualla, MD<br />
Medical Oncology/Hematology<br />
Dr. Moualla completed his Internal Medicine residency followed by a fellowship in Geriatrics and later a<br />
fellowship in Hematology and Medical Oncology at the University of New Mexico in Albuquerque. For<br />
almost 5 years before joining Texas Oncology, Dr. Moualla practiced in beautiful southern Virginia. He is<br />
Board Certified in Hematology and Medical Oncology with special interest in elderly cancer and blood<br />
disorders. His emphasis is making sure that all patient understand their conditions well and have a good<br />
idea about available options. Dr. Moualla is married and has a boy and twin girls. His biggest pleasure is<br />
spending time with family. He also enjoys soccer, ping pong, badminton and swimming.<br />
Harlingen 2121 Pease Street, Suite 101 Harlingen, Texas 78550 PH: 956.425.8845 FAX: 956.364.6793<br />
www.TexasOncology.com
McALLEN<br />
Billie J. Marek, MD, FACP<br />
Medical Oncology/Hematology<br />
Dr. Marek is board-certified and specializes in medical oncology and heamatology. He currently serves as a<br />
director of Texas Oncology and is the medical director for Texas Oncology-McAllen. He has served the Rio<br />
Grande Valley for the past 22 years as a medical oncologist and hematologist, has been recognized as a<br />
“Super Doctor” in oncology for five years in a row, and was recognized as Doctor of The Year for Rio<br />
Grande Regional. Dr. Marek received his medical degree from The University of Texas Medical School at<br />
San Antonio. He completed his fellowship at The University of Texas M. D. Anderson Cancer Center.<br />
Alvaro Restrepo, MD<br />
Medical Oncology/Hematology<br />
“I can be part of your team... and together we can fight the battle.” Dr. Restrepo specializes in, medical<br />
oncology and hematology. He completed his fellowship at the University of Miami. He also serves on the<br />
reast Cancer Committee of US Oncology and has completed a fellowship in breast cancer treatment.<br />
Through the Life Beyond Cancer Fundation he established the Texas Oncology–McAllen Breast Cancer<br />
Ride/Walk undraiser to raise funds for Rio Grande Valley cancer patients. To date approximately $30,000 has<br />
been donated to cancer patients in the Rio Grande Valley.<br />
Suresh Ratnam, MD, FACP<br />
Medical Oncology/Hematology<br />
Dr. Ratnam has been with Texas Oncology-McAllen for 13 years, which he joined after completing his<br />
fellowship at the renowned National Cancer Institute at the National Institutes of Health. He has<br />
co-authored several research publications and is passionate about cutting-edge oncology care. He currently<br />
serves on the Pharmacy and Therapeutics Committee of US Oncology and chairman of the Credentials<br />
Committee for South Texas Health System.<br />
Guillermo Lazo, MD<br />
Medical Oncology/Hematology<br />
Dr. Lazo specializes in medical oncology and hematology. He completed his fellowship at The University of<br />
Texas MD Anderson Cancer Center. He is a recipient of several awards including the American Society of<br />
Clinical Oncology Merit Award and is the author of several peer-reviewed medical publications as well as<br />
book chapters. He received the highest honors on the professional examination for his medical doctorate<br />
degree.<br />
McAllen 1901 South 2nd Street McAllen, Texas 78503 PH: 956.687.5150 FAX: 956.687.9546<br />
www.TexasOncology.com
Nurul Wahid, MD<br />
Medical Oncology/Hematology<br />
Dr. Wahid was fellowship-trained in medical oncology and hematology at Columbia University College of<br />
Physicians and Surgeons in New York. He is board certified in Hematology and Oncology. He has been<br />
recognized as Physician of the Year at Rio Grande State Center in Harlingen where he has served as senior<br />
attending physician for the past 13 years.<br />
Rogelio Salinas, MD<br />
Radiation Oncology<br />
Dr. Salinas is a board-certified radiation oncologist. He completed his residency training at Memorial<br />
Sloan–Kettering Cancer Center in New York followed by his fellowship at The University of Texas MD Anderson<br />
Cancer Center.<br />
Joseph Litam, MD<br />
Medical Oncology/Hematology<br />
Dr. Litam was fellowship-trained at The University of Texas MD Anderson Cancer Center in Houston. He is well<br />
known in the community and was in private practice for 27 years before joining Texas Oncology. He has special<br />
interest in treating solid tumors.<br />
Benjamin West, MD<br />
Radiation Oncology<br />
Dr. West is board-certified radiation oncologist. He was physicist prior to becoming a physician.<br />
Phoebe Verano, RN, FNP-BC<br />
Nurse Practitioner<br />
Phoebe Cepeda Verano is a certified Family Nurse Practioner, Advanced Practice Registered Nurse, who<br />
received her Masters degree at the University of Texas- Pan American (UTPA) in 2013. She has more than<br />
30 years of experience as a registered nurse, most of it in an adult critical care setting. As a nurse<br />
practitioner, she has the compassion to be a part of a patient’s journey through cancer care and believes<br />
that patient education is an important first step following diagnosis and treatment plan development. “I<br />
am committed to preparing cancer patients for their journeys and assuring they know that we are always<br />
here to support them.”<br />
Cristelita Parrocho, RN, BSN,CCRN,MSN,FNP-C<br />
Nurse Practicioner<br />
Cristy graduated as a Family Nurse Practitioner from Charles R. Drew University of Medicine and Science in<br />
California. She is also a certified Adult Critical Care Registered Nurse. Before joining Texas Oncology-McAllen<br />
she was a hospitalist with IPC Healthcare. “Cancer is brutal but I believe loving and actually feeling while you<br />
care for these patients will somehow bring upon sunshine in the darkest moments of their lives. It is not<br />
how much time but how much love you put into it.”<br />
McAllen 1901 South 2nd Street McAllen, Texas 78503 PH: 956.687.5150 FAX: 956.687.9546<br />
www.TexasOncology.com
Brownsville<br />
Balesh Sharma, MD<br />
Medical Oncology/Hematology<br />
Balesh Sharma, MD specializes in internal medicine, medical oncology and hematology. He is board certified by in<br />
medical oncology. Dr. Sharma received an MD Delhi University in New Delhi, India, in 1990, where he also<br />
completed his residency in Anesthesia and Critical Care in 1991. He completed his medical internship at Lincoln<br />
Medical Center in New York in 1992-93. Dr. Sharma completed his residency in internal medicine at St. Vincent’s<br />
Medical Center in affiliation with Yale University School of Medicine, Connecticut. In 1998, he completed a<br />
fellowship in hematology and oncology from University of Texas Southwestern Medical Center in Dallas, and has<br />
been in private practice since then.<br />
Marcelo Boek, MD<br />
Medical Oncology/Hematology<br />
Dr Marcelo M Boek specializes in Internal Medicine and Medical Oncology/Hematology. He is board certified in<br />
Medical Oncology and Hematology. He received his medical degree from Federal University of Rio Grande do Sul<br />
in Brazil. He also completed his Internal Medicine residency at Jackson Memorial Hospital- University of Miami.<br />
In 2003 he completed his Fellowship in Medical Oncology and Hematology at John Strogger- Cook County<br />
Hospital in Chicago. Dr Boek then worked as a Medical Oncologist at The Saskatchewan Cancer Agency at The<br />
Allan Blair Cancer Centre in Regina, Saskatchewan, Canada, and as an investigator affiliated with The North<br />
Central Cancer Treatment Group and the National Cancer Institute of Canada. He was also appointed as a Clinical<br />
Assistant Professor with the Division of Oncology, College of Medicine at the University of Saskatchewan and<br />
held this job until he moved back to the United States. Dr Boek joined Texas Oncology in 2006<br />
Carlos Gonzalez-Angulo, MD<br />
Radiation Oncology<br />
Dr. Gonzalez specializes in radiation oncology and internal medicine. He is certified by the American Board of<br />
Internal Medicine as well as the American Board of Radiology, and is a member of the American Society of<br />
Therapeutic Radiation Oncology (ASTRO), American College of Radiation Oncology (ACRO). He completed his<br />
fellowship in radiation oncology at Roswell Park Cancer Institute, in Buffalo, New York, and also completed a<br />
second residency in radiation oncology at Jackson Memorial Hospital/Sylvester Comprehensive Cancer Center,<br />
in Miami, Florida. Aside from his medical practice, Dr. Gonzalez is a Christian lay minister and a student of<br />
ancient Greek.<br />
Mariza D. Oliver, MSN, APRN, FNP-C<br />
Advanced Practice Provider<br />
Mariza is a certified Family Nurse Practitioner, Advanced Practice Registered Nurse, and has a Masters degree in<br />
Nursing Administration. She has over 17 years experience in nursing and has worked in healthcare areas such as<br />
medical-surgical, post-partum, hospice, and home health. She has extensive experience in providing care for the<br />
adult and geriatric population of the Rio Grande Valley.<br />
2150 N. Expressway 83 Brownsville, TX 78521 PH: 956-548-0810 FAX: 956-548-2239 www.TexasOncology.com
FITNESS & BEAUTY · APRIL 2018<br />
SLOW EATING<br />
Your mother always told you to slow down and enjoy your food<br />
when you were young and eager to go out to play with your friends,<br />
but did you know there are actual real benefits to slow eating?<br />
Taking your time promotes better digestion, better hydration, great<br />
satisfaction with your meals, easier weight loss or maintenance. Conversely,<br />
when you eat too quickly, it can lead to digestion problems, weight gain, and<br />
makes meals less palatable and the experience of eating less pleasurable.<br />
You’re probably wondering how<br />
you’ll ever find time to slow down<br />
and eat. With everyone in the family<br />
on different schedules, it can be<br />
incredibly tricky trying to figure out<br />
how to get from one activity to the<br />
next. How you eat is the last thing on<br />
your mind when you can’t remember<br />
when was the last time you actually<br />
had something to eat. But when you<br />
consider all the health benefits of<br />
eating slowly, it might be worth the<br />
time and effort to take your time.<br />
When you eat too fast, besides<br />
the very real possibility that you<br />
could end up choking on your food,<br />
you’re also not giving your brain<br />
time to catch up with your food<br />
consumption and could throw<br />
your system out of balance. How<br />
do you know that you’re full if you<br />
stuff food into your mouth without<br />
thinking? The reality is slowing down<br />
your eating will help you to avoid<br />
overeating.<br />
In order for your body to achieve a<br />
sensation of fullness, two things have<br />
to happen. One is the hormones<br />
that signal to your stomach that you<br />
are full must spring into action. The<br />
other is that the stretch receptors in<br />
your stomach have to expand fully.<br />
If neither of those<br />
factors occur,<br />
your body (brain)<br />
has no idea that<br />
it’s reached its<br />
maximum capacity.<br />
If those factors become<br />
faulty (i.e., when ingesting<br />
food at rapid speed), you<br />
invite the overconsumption<br />
of calories and create<br />
unnecessary digestion issues.<br />
These issues lead to gas,<br />
indigestion, weight gain,<br />
bloating, cramps, and a host<br />
of other issues. Long-term it<br />
can lead to significant weight<br />
gain.<br />
Eating too quickly also<br />
doesn’t allow enough time<br />
for your stomach to fully<br />
digest the food. Food can<br />
become lodged in your<br />
stomach, or even worse, can<br />
be aspirated in the lungs.<br />
Eating slower eliminates<br />
many if not all of those<br />
risks. It allows you time<br />
to thoroughly enjoy your<br />
meal and get all the proper<br />
benefits of eating better<br />
for your waistline and your<br />
stomach. Take the time<br />
to savor every bite and<br />
thoroughly enjoy a good<br />
meal.<br />
Take in the atmosphere<br />
and avoid unnecessary<br />
distractions. Slow down,<br />
have a pleasant conversation,<br />
relish in the moment, pay<br />
attention to your tablemates,<br />
and know that what you’re<br />
doing will not only make<br />
your stomach feel good,<br />
it gives you much-needed<br />
respite in your busy life.<br />
By Vanessa Jackson<br />
23 HEALTHY MAGAZINE
HEALTHY LIFESTYLE · APRIL 2018<br />
HEALTH<br />
BENEFITS<br />
OF SLEEP<br />
Missing the health benefits<br />
of sleep? No longer! We’re<br />
here to help you find them<br />
and get the most out of<br />
them.<br />
You know that sleep just makes you feel<br />
great, but its benefits go beyond preventing<br />
yourself from nodding off during the<br />
workday. It can help boost your mood and<br />
can even have lasting benefits on your heart<br />
health, your weight, mind, and your cells. It’s<br />
the wonder drug, minus the drug.<br />
For as long as we can remember, we’ve been<br />
told to work, work, work. ‘No rest for the<br />
weary’ as they say. We learned we had to<br />
work hard to get ahead, and while that’s true<br />
to some extent, it’s taken a toll on us. Medical<br />
researchers have studied the benefits of<br />
sleep and what they’ve discovered may<br />
amaze you.<br />
SLEEP CAN:<br />
Help improve your memory.<br />
You wouldn’t believe how<br />
much your mind can<br />
accomplish while you’re<br />
catching up on your zzz’s. Your mind goes<br />
through a process of consolidation. In this<br />
process, it works out skills that we learned<br />
when we were awake. Their studies have<br />
shown that if you want to learn something,<br />
study it right before bed and while you’re<br />
asleep, your mind will process it and help lock<br />
it in.<br />
If you suffer from lack of<br />
sleep, we already know that<br />
it’s associated with a shorter<br />
lifespan. If you sleep too<br />
much, that too can also<br />
shorten your lifespan, but if you sleep the<br />
right amount of time- the recommended<br />
hours of sleep- you could prolong your life.<br />
Getting proper rest can<br />
also reduce inflammation<br />
in your body. Inflammation<br />
is directly linked to heart<br />
disease, diabetes, stroke,<br />
premature aging, and arthritis. People who<br />
get six or fewer hours of sleep have been<br />
shown to have higher levels of inflammatory<br />
blood proteins in their bodies.<br />
Did you know that sleep<br />
can spark creativity? Sleep<br />
consolidates memories,<br />
or makes them stronger.<br />
Your brain reorganizes and<br />
restructures your memories which leads to<br />
more creativity.<br />
It can also increase your<br />
stamina and improve your<br />
game. Good sleep = better<br />
sports performance.<br />
Getting enough sleep can<br />
also improve your school<br />
performance.<br />
It will lower<br />
your stress levels and erase<br />
irritability.<br />
Prevent you<br />
from overindulging in sweets<br />
or fattening foods. That<br />
leads to improved weight.<br />
It will make you more alert<br />
and lessen the probability of you having<br />
accidents on the road.<br />
By Sarah Wester<br />
24 HEALTHY MAGAZINE
HEALTHY LIFESTYLE · APRIL 2018<br />
drinking can’t kill brain cells as previously believed,<br />
but it does damage the dendrites. These are<br />
the branch-like ends of the brain cells. They<br />
are key components in passing messages from<br />
one neuron to another. Any degradation of<br />
the dendrites may cause significant cognitive<br />
impairment.<br />
The research also suggests that any<br />
dendrite damage may be reverse<br />
with specific, targeted therapies and<br />
training, but there are no guarantees<br />
that those treatments will work in every<br />
case. Differing levels have damage can<br />
result in different outcomes.<br />
FIVE NEW TYPES OF DIABETES<br />
Could Mean Targeted Treatment<br />
for Thousands of Patients<br />
For decades, diabetes has been classified as either Type 1 or Type 2 diabetes, but recently<br />
Swedish researchers have identified five distinct types of the disease and offers the<br />
possibility of targeted treatments for patients. Some of these five types can be more<br />
dangerous than the types of diabetes we’ve long known about. The study dug deeper to<br />
look for specific characteristics.<br />
Together, researchers have created a new<br />
classification system to help medical professionals<br />
identify those who would be at most risk for<br />
complications and may one day allow medical<br />
professionals to treat patients on a more<br />
personalized scale with much more effective<br />
treatments.<br />
From the researchers’ analysis, they were able<br />
to identify five distinct clusters of diabetes that<br />
have distinct characteristics. SIRD, Severe Insulin-<br />
Resistant Diabetes, involved the highest levels<br />
of insulin resistance and offered the highest risk<br />
of diabetic kidney disease. MOD, Mild Obesity-<br />
Related Diabetes, is the most benign of the new<br />
classifications of diabetes. MARD, Mild Age-Related<br />
Diabetes, is another benign form of diabetes.<br />
SIDD, Severe Insulin-Deficient Diabetes solely<br />
effects young adults with poor metabolic control.<br />
Finally, Severe Autoimmune Diabetes overlaps<br />
with what we currently know as Type 1 Diabetes.<br />
What these new classifications tell us is that it is<br />
possible to help identify those people at higher<br />
risk of complication and will give doctors a<br />
better guide for their treatment choice for their<br />
patients, especially for those suffering from the<br />
most severe forms of this disease – SIDD, Severe<br />
Insulin Deficient Diabetes, and SIRD, Severe<br />
Insulin-Resistant Diabetes. The risk of kidney<br />
complications is substantially increased with SIRD.<br />
With SIDD, the risk of diabetic retinopathy is<br />
higher. With this new-found knowledge, doctors<br />
could target individuals who fall into these<br />
categories and intensify their treatment regimes.<br />
In addition to those who meet the criteria for<br />
these classifications, a new classification system<br />
could benefit those who’ve suffered with diabetes<br />
1 or 2 for many years. It would allow doctors<br />
to specifically target certain segments of their<br />
disease and could give them a clearer path<br />
forward.<br />
This new classification system promotes the<br />
combination of different measurements to form<br />
a much more specific diagnosis and a targeted<br />
treatment plan by going beyond the simple<br />
glucose levels and looking at other factors. It is a<br />
precision oriented finding that could have lasting<br />
results for thousands of people around the world.<br />
In their opinion, this new system could represent<br />
a bold, new step in identifying and managing this<br />
deadly disease. The potential benefits for patients<br />
could be life-changing for patients worldwide.<br />
THE CORRELATION BETWEEN DRINKING<br />
HEAVILY AND BRAIN HEALTH (ALCOHOL<br />
AWARENESS MONTH):<br />
For years, research scientists and the medical<br />
community have known that there are negative<br />
long-term effects of heavy alcohol consumption,<br />
but until recently, they’d not yet studied with<br />
overconsumption of alcohol does to the brain<br />
long-term. Recent studies have pointed to<br />
significant brain damage as a result of heavy<br />
alcohol consumption. They’ve found that heavy<br />
Wernicke-Korsakoff Syndrome is another brain<br />
disorder that alcoholics could suffer from. In<br />
this condition, memory impairment, significant<br />
confusion, eye paralysis, and decreasing levels<br />
of muscle coordination significantly lessens the<br />
quality of life for those affected. In contrast to<br />
the previously discussed condition, this syndrome<br />
does not lead to brain cell death because it isn’t<br />
the result of the alcohol specifically. It occurs due<br />
to a thiamine deficiency.<br />
Thiamine, an important B vitamin, is crucial<br />
to neuron health. Consuming large quantities<br />
of alcohol leads to a thiamine deficiency<br />
by disrupting the body’s ability to absorb<br />
it. Alcoholics tend to drink more of their<br />
calories, thus, making them malnourished. That<br />
malnourishment adds to the depletion of thiamine<br />
reserves in the body.<br />
For years, we’ve been led to believe that brain cells<br />
are destroyed with high alcohol consumption.<br />
That’s a myth. There’s no evidence that moderate<br />
alcohol consumption kills brain cells or damages<br />
them in any way. In order to actually kill brain<br />
cells, one would have to consume a fatal amount<br />
of alcohol, thus, killing themselves in the process.<br />
While it’s now noted that there can be significant<br />
brain damage, none of the current evidence points<br />
to any actual brain cell damage. However, as noted<br />
previously, there is a strong correlation between<br />
consuming large quantities of alcohol and major<br />
impairments. There is also strong evidence that<br />
heavy consumption of alcohol leads to a vast array<br />
of social and socioeconomic problems.<br />
As with any potential harmful substance, there<br />
are risks that need to be considered. Follow the<br />
healthcare guidelines to avoid these complications.<br />
If you believe you might have an alcohol problem,<br />
seek help before it’s too late. Much of the damage<br />
done as a result of heavy drinking cannot be<br />
reversed. Be proactive in your healthcare and seek<br />
help when needed. Rampant alcohol consumption<br />
may be seen as a harmless norm, but healthcare<br />
professionals and those struck with significant<br />
impairments know all too well just how life-altering<br />
the seemingly harmless substance can be. For<br />
more information about alcohol and how it can<br />
affect you, seek counsel from your healthcare<br />
provider and get the answers and resources you<br />
need to live a long, full life.<br />
26 HEALTHY MAGAZINE
HEALTHY LIFESTYLE · APRIL 2018<br />
SPRING<br />
CLEAN<br />
YOUR<br />
LIFE<br />
Spring is a time for renewal.<br />
Flowers begin to bloom. Our<br />
long-sleeved sweaters become<br />
a bit too heavy for the season.<br />
We’re anxious to open the<br />
windows and let in some fresh<br />
air before the summer heat sets in soon. Our<br />
moods lift. Our spirits are high. As they say,<br />
Spring is in the air. But more parts of our lives<br />
could use a refresh button.<br />
For starters, you can begin<br />
with your fitness routine.<br />
With the sun shining longer<br />
and the weather warming up<br />
nicely, you no longer have to<br />
work out indoors. You can<br />
rev up your workout routine<br />
with a jaunt outdoors.<br />
Go big. Sign up for a Couch to 5k or go even<br />
bigger and gather a group of friends or<br />
coworkers and sign up for a 10k. Set a goal<br />
and start taking steps to make it happen.<br />
Getting out in the elements will boost your<br />
self-esteem, give your endorphins a jolt, and<br />
help you get in tip-top shape for the summer.<br />
Why not go for a little relaxation this<br />
Spring? You’re probably in need of a little<br />
R&R. What better way to get it than to take<br />
some time to soothe your mind and soul with<br />
relaxation techniques like yoga or meditation?<br />
Meditation is the ultimate way to focus on<br />
things that matter. It fosters positivity, love,<br />
and light. It takes you away from the hustle<br />
and bustle of everyday life and gives you time<br />
to rejuvenate your soul. Yoga has many of the<br />
same benefits, but with a bonus: Yoga helps<br />
your physical health as well.<br />
Rebuild or strengthen your relationships with those you care about. Take some<br />
time to focus on your friendships and find ways to reconnect. If it feels like work or seems<br />
overwhelming to reconnect and rebuild those bridges, springtime is the perfect time to<br />
rethink those bonds. If that connection invites negativity into your life, let it go. Just like you<br />
declutter your desk, you can declutter the muck in other aspects of your life.<br />
This is a biggie. Unplug your devices.<br />
Lock them in a drawer. Shut them off. Do<br />
whatever you have to do to enjoy the season.<br />
Yes, social media is fun – sometimes – but<br />
it’s not the end all be all. You don’t need it as<br />
much as you think you do. Reclaim your time.<br />
You’ll be happier for it.<br />
Spring is the perfect time of year to empty<br />
the junk drawer, rid your closets of clothes<br />
you haven’t warn in a long time, clean off<br />
your desk, clean your garage and attack. It’s<br />
just stuff after all. Do you really need it or can<br />
you take a photo of it and let it go? In fact,<br />
you can make some money off your old stuff.<br />
Put it up on eBay or Etsy and make a few<br />
bucks in the process. Or if you’re not techsavvy,<br />
have a yard sale and let other people<br />
take it home for a few dollars. Easy-peasy!<br />
Are you over the calorie-laden desserts of<br />
the holiday season? Are you ready for cute<br />
shorts or sexy skirts? Now is the perfect<br />
time to say goodbye to comfort food and<br />
say hello to fresh fruits and vegetables. Try<br />
new healthier versions of your favorite meals.<br />
Plant a garden. Experiment with new-to-you<br />
foods. Who knows? You might even lose a<br />
little weight in the process.<br />
Revamp your budget. Now that the holiday<br />
bills are out of the way, set your budget<br />
for the rest of the year. If you’ve already<br />
emptied out the garage or the attic, you’ve<br />
undoubtedly found items you forgot you<br />
owned. That’s good news. You won’t need<br />
to rebuy it. Give up the overspending. Wear<br />
what you have. Give up your fancy coffee<br />
habit. Open a savings account for this year’s<br />
holidays. Do something to get your finances<br />
in order.<br />
By Claudia Portillo<br />
28 HEALTHY MAGAZINE
If you suspect your child has<br />
a concussion, contact your<br />
physician and give him<br />
or her plenty of rest. “A<br />
concussion causes torn or<br />
stretched brain cells that<br />
need the body’s energy to<br />
heal. So, rest is essential,”<br />
Asuaje says. “Beyond rest, the<br />
most beneficial treatment of a<br />
concussion is to slowly reintroduce<br />
simple physical and cognitive activities<br />
into your child’s life with the help of a<br />
healthcare professional.”<br />
According to Asuaje, even if your child is a<br />
daredevil, there are several easy ways to help<br />
prevent concussions and other brain injuries<br />
while your child is riding a bike:<br />
HEADS UP ON<br />
BIKING SAFETY<br />
From paper boys hustling through their<br />
paper routes at the crack of dawn to<br />
families taking a Sunday afternoon<br />
cruise through the neighborhood, bike riding<br />
is one of America’s favorite past times. But<br />
every year, according to the Centers for<br />
Disease Control and Prevention, 26,000<br />
bicycle-related injuries to children and<br />
adolescents result in traumatic brain injuries.<br />
“A brain injury suffered by a child has a<br />
more devastating impact than the same<br />
severity of brain injury suffered by an adult,”<br />
says Dr. Juan Asuaje, Medical Director of<br />
Weslaco Regional Rehabilitation Hospital.<br />
“Unlike an adult’s brain, a child’s brain is<br />
continuously undergoing development, so<br />
it’s more susceptible to injury. The brain<br />
develops rapidly during the first five years<br />
of life and continues to mature late into<br />
adolescent years. When a child experiences a<br />
brain injury, it can alter, or even halt, certain<br />
developments of the brain. A lot of times,<br />
however, the effects of a brain injury suffered<br />
by a child don’t become apparent until later<br />
in life when more critical thinking and social<br />
interaction is required.”<br />
Defined by the Brain Injury Association of<br />
America, a brain injury is any disruption of<br />
the normal function of the brain, usually<br />
caused by a blow or jolt to the head. The<br />
most common brain injury, especially in<br />
children, is a concussion.<br />
SYMPTOMS OF A<br />
CONCUSSION MAY INCLUDE:<br />
• Difficulty thinking clearly,<br />
concentrating, or remembering<br />
things<br />
• Feeling “slowed down,” tired,<br />
having no energy<br />
• Blurry vision<br />
• Headaches<br />
• Nausea or vomiting (close to<br />
when the injury occurs)<br />
• Dizziness and balance problems<br />
• Sensitivity to light<br />
• Irritability, sadness,<br />
nervousness, or in general,<br />
more emotional than usual<br />
• Change in sleeping habits -<br />
more or less than usual, or<br />
having trouble falling asleep<br />
1. Properly Fitted Helmet - wearing a<br />
properly fitted helmet every time you<br />
and your child ride a bike is the main way<br />
to prevent brain injury.<br />
2. Follow the Rules of the Road - by<br />
teaching your child to go with the flow<br />
of traffic on the right-side of the road,<br />
what hand signals to use and when,<br />
and what the different traffic signs and<br />
signals mean can help your child stay<br />
safe.<br />
3. Reflectors - attach a front headlight and<br />
a rear red reflector to your child’s bike.<br />
If your child is riding beyond daylight<br />
hours, have him or her wear reflective<br />
clothing, as well.<br />
“If your child doesn’t want to wear a helmet,<br />
try to figure out why,” Asuaje says. “He or<br />
she may be uncomfortable with the helmet<br />
because of its size, unattractiveness, or if it’s<br />
too hot. If so, find a helmet that your child is<br />
comfortable wearing.”<br />
“Be a role-model to your child,” Asuaje<br />
continues. “Go biking as a family and practice<br />
biking skills and safety together. Wear your<br />
properly fitted helmet, follow the rules of the<br />
road, and attach reflectors to your own bike<br />
so that your child can witness biking safety<br />
first-hand. By using these safety precautions,<br />
you can help prevent brain injuries in not<br />
only your child, but yourself, as well.”<br />
30 HEALTHY MAGAZINE
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FITNESS & BEAUTY · APRIL 2018<br />
WHY YOU SHOULDN'T<br />
SKIP BREAKFAST<br />
Heart disease researchers<br />
have found that factors<br />
like where you live, how<br />
many children you have,<br />
and your socioeconomic<br />
status can influence your cardiovascular<br />
health. In the United States, the number<br />
one killer of both men and women<br />
is heart disease. More than 610,000<br />
Americans die as a result of heart<br />
disease every year. That amounts to<br />
roughly one in every four deaths in the<br />
United States of America alone.<br />
The risk factors are well<br />
known by now. They include<br />
high blood pressure, high cholesterol,<br />
obesity, lack of physical activity, and<br />
smoking. Researchers have found that<br />
there is one often overlooked risk<br />
factor that can play a major role in<br />
heart health. It is one that might not<br />
be so obvious to the average person or<br />
medical professional – eating breakfast.<br />
Studies suggest that those who eat<br />
breakfast regularly tend to have lower<br />
rates of heart disease. They also<br />
have lower cholesterol levels, blood<br />
pressures well within normal range, and<br />
make better food choices, thus, helping<br />
them keep their weight under control.<br />
All of this information is according to<br />
studies performed by the American<br />
Heart Association.<br />
When you skip breakfast, you increase<br />
the likelihood of developing diabetes,<br />
high cholesterol levels, increased weight<br />
gain, and increased obesity levels. This<br />
happens because inevitably hunger<br />
pangs will disrupt your day by midmorning.<br />
That triggers our brains to<br />
search for food. At that time of day,<br />
with our brain and stomachs telling<br />
us to hunt and gather nourishment,<br />
we naturally reach for something<br />
convenient. Those convenience foods<br />
are more likely to be sugar-laden,<br />
carb-filled, and processed or we reach for far<br />
more food that we actually need to satiate our<br />
ravenous appetite. By doing this, we consume a<br />
large number of calories at once, and chances<br />
are, those calories are empty. It begins a cycle<br />
of bad food choices that, unless controlled,<br />
continues throughout the day. Soon, you’ll find<br />
that you’ve consumed three to four times your<br />
daily recommended caloric intake.<br />
That is unless you're eating breakfast every<br />
morning. (There’s a caveat. It must be a healthy<br />
breakfast. Don’t reach for sugary cereals or<br />
a box of doughnuts. It must be a healthy,<br />
nutritious meal that includes healthy doses of<br />
proteins and good carbohydrates.)<br />
Another benefit of eating breakfast is that<br />
it allows you an opportunity to sit with your<br />
family and make sure you’re on the same page<br />
or know what’s on the agenda for the day.<br />
Breakfast fuels you for the day ahead. It helps<br />
you to prepare for the day ahead.<br />
For kids and teens, eating<br />
breakfast helps them to have<br />
more energy for school.<br />
Studies show that kids who<br />
eat a nutritious breakfast do<br />
better in school, perform<br />
better on tests, and can better<br />
concentrate. A good breakfast<br />
keeps the feelings of negativity,<br />
restlessness, and fatigue at bay.<br />
When you skip breakfast, your body essentially<br />
goes into panic mode. Muscle glycogen levels<br />
are at their lowest when you first wake up<br />
in the morning because your body has just<br />
experienced an overnight fast. By skipping<br />
breakfast, you’re throwing your body’s natural<br />
rhythms off, and that creates a negative chain<br />
reaction.<br />
By Julianna Lowe<br />
32 HEALTHY MAGAZINE
HEALTHY LIFESTYLE · APRIL 2018<br />
THE BEST<br />
ESSENTIAL OILS<br />
FOR DETOX<br />
By Andres Portillo<br />
Let’s face it, we all want healthy, glowing skin, especially after a long<br />
season of overindulging and gathering around the dinner table for<br />
large family meals. We now find ourselves wanting to get rid of the<br />
excess and wanting to get back to our gorgeous selves. A simple<br />
and effective way to do that is to add essential oils to your daily skincare<br />
routine. With minimal effort, you can help your body repair cells while<br />
removing harmful toxins from your skin and body. The key is to find the<br />
right ingredients. This is where quality over quantity matters because if<br />
you’re consistently using the wrong products, you're inviting a host of other<br />
problems. Make sure you choose the best for yourself. You want grade “A”<br />
essential oils for excellence.<br />
We’ve gathered your “A-Team” of<br />
essential oils to help support the<br />
natural systems of elimination in<br />
your lymph, skin, liver, colon, and<br />
kidneys.<br />
Lemon is king (or queen)<br />
01 where detoxifying is<br />
concerned. It not only helps to rid<br />
the body of harmful toxins, but<br />
it also aids in the regeneration of<br />
essential properties in your body.<br />
Grapefruit is an antiviral, an<br />
02 antiseptic, and a diuretic.<br />
The sweet scent<br />
03 of lavender isn’t<br />
all this lovely flower<br />
has to offer. It’s a<br />
calming agent that<br />
eliminates nervous<br />
exhaustion.<br />
Lemongrass is an<br />
04 anti-fungal, an<br />
antioxidant, and an analgesic<br />
that promotes healing.<br />
05<br />
Oregano is<br />
a powerful<br />
anti-bacterial<br />
and is high in antioxidants.<br />
06<br />
Peppermint<br />
cleanses the<br />
lymphatic system and acts as<br />
an anti-inflammatory.<br />
07<br />
Fennel helps<br />
with nausea,<br />
flatulence,<br />
and constipation.<br />
Juniper helps the body<br />
08 to rid toxic wastes.<br />
09 Wild<br />
Orange<br />
is number one in<br />
energizing and<br />
revitalizing the skin and body.<br />
Ginger aids<br />
10 in digestion,<br />
as well as helping<br />
eliminate motion<br />
sickness and<br />
nausea.<br />
Take a trip to your local health<br />
food store or anywhere<br />
quality essential oils are sold<br />
and begin your journey to<br />
healthy, glowing skin and a<br />
healthy body with systems<br />
that are ready to work for you.<br />
Keeping your body healthy<br />
should be your number one<br />
goal. Essential oils make that<br />
task a lot easier.<br />
34 HEALTHY MAGAZINE
“<br />
Rest when you’re weary.<br />
Refresh and renew<br />
yourself, your body,<br />
your mind, your spirit.<br />
Then get back to work.<br />
”<br />
— Ralph Marston<br />
WWW.HEALTHYMAGAZINE.COM
FITNESS & BEAUTY · APRIL 2018<br />
For years, research scientists and<br />
the medical community have<br />
known that there are negative<br />
long-term effects of heavy alcohol<br />
consumption, but until recently,<br />
they’d not yet studied with overconsumption<br />
of alcohol does to the brain long-term.<br />
Recent studies have pointed to significant<br />
brain damage as a result of heavy alcohol<br />
consumption. They’ve found that heavy<br />
drinking can’t kill brain cells as previously<br />
believed, but it does damage the dendrites.<br />
These are the branch-like ends of the brain<br />
cells. They are key components in passing<br />
messages from one neuron to another.<br />
Any degradation of the dendrites may<br />
cause significant cognitive impairment. The<br />
research also suggests that any dendrite<br />
damage may be reverse with specific,<br />
targeted therapies and training, but there<br />
are no guarantees that those treatments<br />
will work in every case. Differing levels have<br />
damage can result in different outcomes.<br />
Wernicke-Korsakoff Syndrome is another<br />
brain disorder that alcoholics could suffer<br />
from. In this condition, memory impairment,<br />
significant confusion, eye paralysis, and<br />
decreasing levels of muscle coordination<br />
significantly lessens the quality of life for<br />
those affected. In contrast to the previously<br />
discussed condition, this syndrome does not<br />
lead to brain cell death because it isn’t the<br />
result of the alcohol specifically. It occurs due<br />
to a thiamine deficiency.<br />
Thiamine, an important B vitamin, is crucial<br />
to neuron health. Consuming large quantities<br />
of alcohol leads to a thiamine deficiency<br />
by disrupting the body’s ability to absorb<br />
it. Alcoholics tend to drink more of their<br />
calories, thus, making them malnourished.<br />
That malnourishment adds to the depletion<br />
of thiamine reserves in the body.<br />
For years, we’ve been led to believe that<br />
brain cells are destroyed with high alcohol<br />
consumption. That’s a myth. There’s no<br />
evidence that moderate alcohol consumption<br />
kills brain cells or damages them in any way.<br />
In order to actually kill brain cells, one would<br />
have to consume a fatal amount of alcohol,<br />
thus, killing themselves in the process. While<br />
it’s now noted that there can be significant<br />
brain damage, none of the current evidence<br />
points to any actual brain cell damage.<br />
However, as noted previously, there is a<br />
strong correlation between consuming large<br />
quantities of alcohol and major impairments.<br />
There is also strong evidence that<br />
heavy consumption of alcohol<br />
leads to a vast array of social and<br />
socioeconomic problems.<br />
As with any potential<br />
harmful substance, there<br />
are risks that need to be<br />
considered. Follow the<br />
healthcare guidelines to<br />
avoid these complications.<br />
If you believe you might<br />
have an alcohol problem, seek help before<br />
it’s too late. Much of the damage done as a<br />
result of heavy drinking cannot be reversed.<br />
Be proactive in your healthcare and seek help<br />
when needed. Rampant alcohol consumption<br />
may be seen as a harmless norm, but<br />
healthcare professionals and those struck<br />
with significant impairments know all too well<br />
just how life-altering the seemingly harmless<br />
substance can be. For more information<br />
about alcohol and how it can affect you, seek<br />
counsel from your healthcare provider and<br />
get the answers and resources you need to<br />
live a long, full life.<br />
By Harold Levi<br />
36 HEALTHY MAGAZINE
FITNESS & BEAUTY · APRIL 2018<br />
THE<br />
BEST PALEO<br />
CAULIFLOWER<br />
RECIPE<br />
Are you looking for a way to spice up you’re your steamed<br />
rice meal? Are you ready to take your cauliflower rice<br />
dish to the next level? Well, boy, have we got something<br />
for you, and the best part – it’s out of this world<br />
delicious!<br />
Let’s face it, eating the same<br />
steamed rice dish week-in and<br />
week-out can be boring. Good<br />
for you, but boring isn’t exactly a<br />
winning combination. It doesn’t<br />
make you want to march into the<br />
kitchen and get your meal on. So,<br />
if you want to still enjoy all the<br />
benefits of a light meal, but have<br />
it packed with fiber and enough<br />
to satisfies your carb cravings,<br />
why not try something that easily<br />
works as a side for your Mexican<br />
night fair or makes perfect sense<br />
for your Middle Eastern night or<br />
can stand on its own for your light<br />
and scrumptious meal?<br />
We’re talking about dressing up<br />
your favorite grain with flair. Add<br />
some key ingredients to make it<br />
shine. This version of cauliflower<br />
rice is an ode to our favorite<br />
Chipotle-style rice. It’s made with<br />
plenty of garlic, onions, lime, and<br />
cumin to spice up your meal and<br />
is by far THE best way to enjoy a<br />
Paleo-friendly dinner or side dish<br />
without any guilt. Enjoy it with<br />
any variety of main dishes like<br />
garam masala. Add it to a garam<br />
masala vegetable soup, and you’ll<br />
hit a home run every time. Or if<br />
you’re feeling brave, why not pair<br />
it with another Paleo-friendly dish<br />
like the Cantonese crispy chicken<br />
things and call it good?<br />
The list of Paleo dishes is endless.<br />
Experiment a little. You’re sure<br />
to find a flavor combination you<br />
love. Take a tour of the world with<br />
scrumptious steamy cauliflower<br />
rice combinations.<br />
Here’s another you’re guaranteed<br />
to want to eat for every meal:<br />
Cumin Cilantro Lime Cauliflower<br />
Rice. We kid you not. You’ll<br />
want to eat this dish over<br />
and over again.<br />
Here’s the recipe:<br />
(Adapted from<br />
Ready or Not:<br />
150+ Make Ahead,<br />
Make-Over, and<br />
Make-Now<br />
Recipes by<br />
Nom Nom<br />
Paleo by<br />
Michelle<br />
Tam and<br />
Henry<br />
Fong,<br />
copyright<br />
© 2017,<br />
Published<br />
by Andrews<br />
McMeel<br />
Publishing, LLC.<br />
This recipe makes 6<br />
servings.<br />
CUMIN CILANTRO LIME<br />
CAULIFLOWER RICE:<br />
INGREDIENTS:<br />
ɩɩ<br />
2 Tablespoons neutral oil, like refined<br />
coconut or avocado oil<br />
ɩɩ<br />
3 garlic cloves, minced<br />
ɩɩ<br />
1 teaspoon cumin<br />
ɩɩ<br />
1 small yellow or white onion, finely diced<br />
ɩɩ<br />
1 ½ teaspoons kosher salt<br />
ɩɩ<br />
½ cup minced cilantro<br />
ɩɩ<br />
Zest and juice of 2 limes<br />
ɩɩ<br />
1 medium cauliflower head, riced (or 20<br />
ounces fresh or frozen riced cauliflower<br />
INSTRUCTIONS:<br />
Add oil to a large skillet over medium heat.<br />
When the oil begins to shimmer, add the<br />
diced onions and cook for 8 – 10 minutes,<br />
stirring occasionally or until rice softens. Add<br />
garlic, cumin, and salt. Stir and cook for 30<br />
seconds or until you smell the fragrance of<br />
garlic and the spices. Add the riced cauliflower<br />
and stir well. Cover and cook for five minutes<br />
or until tender, but not mushy. Then, add the<br />
cilantro, lime zest, and juice and season to<br />
taste with salt, if needed. Serve hot and enjoy!<br />
By Sharon Lowell<br />
38 HEALTHY MAGAZINE