Healthy RGV Issue 107 - October Has Us Thinking Pink

ISSUE 106
EDITORIAL CONTENT
FITNESS & BEAUTY
THE ULTIMATE
GUIDE TO PROTEIN
32
HEALTHY KIDS
THE BLESSING
OF SIBLINGS
10
6 STEPS! THE IDEAL
NIGHTTIME SKIN CARE ROUTINE
CAN YOU TARGET PROBLEM AREAS?
10 ITEMS FOR YOUR GYM BAG
34
36
38
5 BOOKS TO HAVE ON
EVERY CHILD’S BOOKSHELF
12
HEALTHY LIFESTYLE
DELETE! DELETE! DELETE!
8
HOW TO DE-STRESS YOUR
HOME IN TEN MINUTES
14
OCTOBER HAS US THINKING PINK
16
THE IMPORTANCE
OF BEING PRESENT
19
MORE THAN A NUMBER:
PUTTING CANCER STATISTICS
INTO PERSPECTIVE
22
SCARED OF BREAST CANCER?
HERE'S WHAT TO DO
29
HOW TO CREATE AN AM
OR PM ROUTINE THAT WILL
LEAD TO BETTER DAYS OR
RESTFUL NIGHTS
30
contact@healthymagazine.com
ph. 305-395-4554 | www.healthymagazine.com

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
PHOTOGRAPHY
Driscoll Children's Hospital
SOCIAL MEDIA DIRECTOR
Maria Alejandra Wehdeking
CONTRIBUTING WRITERS
Nurul Wahid, M.D
Alvaro Restrepo, M.D.
Meg Meeker, MD
Rubel Shelly
Alan Freeman
Allie Casazza
Andres Portillo
Ava Mallory
Fabienne Claude
Lauren Kasis
Sarah May Bates
Sarah Wester
Jenn Baxter
Claudia Portillo
Editor in Chief
Fall is finally upon us. After a long, hot summer full of exciting and sometimes unexpected events and, hopefully,
plenty of memorable moments, it's time to settle in for cooler nights, long-awaited, healthy home-cooked meals,
fun-filled holiday celebrations, and new autumn projects.
October brings with it plenty of sweet treats, but in addition to the yummy delights you'll get to taste, there is
something women and men need to think seriously about, their breast health.
This month is Breast Cancer Awareness Month. It's time to be proactive – and excuse the pun – get abreast of any
potential issues or problems that could dramatically impact your immediate future. Gather your friends, family, and
all adult loved ones and have a heart to heart to talk about their breast health and how to ensure that they maintain
good health in that regard. Mark your calendars, set a date, make the necessary appointments with your healthcare
professionals and schedule your annual mammogram. Let the experts examine you for lumps or any abnormalities
because it could save your life.
We know this is a sensitive subject for most people, but believe us when we tell you that a little discomfort is
far better than the alternative. No one wants a breast cancer diagnosis, but knowing – one way or the other – is
far better than not knowing. This minimally invasive procedure could hold the key to your future and could save
your life or the life of someone you love. Isn't that worth the time, discomfort, and effort? And remember, breast
cancer isn't gender-exclusive. The men in our lives should have routine checks as well. Learn the self-examination
procedures and keep an eye out for anything that doesn't feel right.
Before you put your summer gear away and dust off your warm winter apparel, take some time to do a quick health
checkup and start your winter on a good note. Gather your friends and family for one last summertime hoorah and
make the time to take care of your health.
As always, we at Healthy Magazine are here to listen to your concerns, answer your questions, and of course, bring
you all the latest health and beauty news to ensure you start the new season on the right foot and stay well for a
long time coming.
Cheers & Wishing you all a Happy & Healthy October!
cportillo@healthymagazine.com
/HEALTHYMAGAZINE
@HEALTHYVALLEY
/HEALTHYMAGAZINEONLINE
/ HEALTHYMAG08
contact@healthymagazine.com | ph. 305-395-4554 | www.healthymagazine.com
Healthy Magazine is a free monthly publication. All contents are protected by copyright and may not be reproduced without written consent from the publisher. The material
in this magazine is intended to be of general informational use and is not intended to constitute medical advice, probable diagnosis, or recommended treatments. Healthy
Magazine and its contributors accept no responsibility for inaccuracies, and the advertiser is solely responsible for ad content and holds publisher harmless from any error.

HEALTHY LIFESTYLE · OCTOBER 2017
DELETE!
DELETE!
DELETE!
The little boy was in a particularly bad mood
that day. He had been having a hard time
getting along with the other children at
kindergarten. Then, when his teacher had to
correct him for something he was doing, he
looked up at her and said, “I can do it if I want
to!”
From the look that came over her face, he
knew he had stepped over the line. He was
in trouble and knew it immediately. So he
smiled up at her, moved his pointer finger
with a clicking motion, and said, “Delete!
Delete! Delete!”
Haven’t we all wished for the delete key
after saying something we knew immediately
should have been left unsaid? Looks like
Google Mail is going to give its users
something of that option in its popular email
program.
One magazine calls it the “holy grail of all
email functions.” New this summer, those of
us who use Gmail have the option that just
might have saved our young kindergarten
friend a session in Time Out! To activate it,
open the app and look in the upper righthand
corner for the little gear icon. Click it,
then go to Settings and scroll down to Undo
Send. Click Enable. Voila! You will henceforth
have the option to recall any email – up to a
maximum of 30 seconds after you hit “Send.”
I’ve set mine already. My chief fear is that
the 30-second maximum may not give me
enough time to come to my senses in some
cases.
How about you? Can you recall a time with
a family member or co-worker when being
quick to shoot from the lip got you into
trouble? Do you think of a friend from whom
you are now alienated because of hitting
“Send” with your tongue just a bit too hastily?
Some of those hair-triggered comebacks
sounded awfully cute at the time – but
proved to have deadly consequences for a
relationship that still should be functional.
But there was no “Undo Send” button.
All of us know the danger of out-of-control
tongues. We know that gossip, falsehoods,
and angry retorts do so much harm. Yet we
keep hitting the Send key and have to reap
the bitter consequences of our actions.
As you start a fresh week with your family
and at work, pray for the self-control that
the Holy Spirit gives. Ask for the humility to
respond to the warning signals that both the
Spirit and your own better impulses send in
stressful times. Try to hold back the venom
that a sharp tongue can emit.
“WHEN WORDS
ARE MANY,
TRANSGRESSION
IS NOT LACKING,
BUT THE PRUDENT
ARE RESTRAINED IN
SPEECH”
(PROVERBS 10:19 NRSV).
Or, if I may dare to paraphrase: “Hitting
‘Send’ too quickly is sure to stir up trouble,
when ‘Delete! Delete! Delete!’ is often your
wiser choice.”
By Rubel Shelly
8 HEALTHY MAGAZINE

Healthy Kids
THE BLESSING
OF SIBLINGS
5 BOOKS TO HAVE ON
EVERY CHILD’S BOOKSHELF
10
12
"Free a child's
potential and
you will
transformm
them into the
world"
-Maria Montessori

HEALTHY KIDS · OCTOBER 2017
When parents hear the word
sibling, words like rivalry,
argument or competition
typically surface. But siblings
encompass much more than
these negative terms – they can be one of the
greatest gifts that a parent can give a child. Let’s
take a moment to focus on the blessings of
siblings.
A SIBLING CAN BE ONE
OF THE GREATEST GIFTS
THAT A PARENT CAN
GIVE A CHILD.
Siblings offer lifelong support. One of the best
gifts a parent can give a child is another who
completely understands life with parents. Their
own parents. When our children were older, I
often heard them discussing how crazy life with
my husband and I could be. In many ways, siblings
offer moral support for one another because
they know firsthand what it was like growing up
with a parent who was, perhaps, too strict, overly
anxious or who held high expectations of behavior.
A sibling can help another gain insight into their
feelings and shared experiences and often realign
confused thoughts.
Sibling can help one another gain insight into their
feelings and shared experiences.
Siblings offer companionship. Parents of twins
have told me that their children seem to have
their own language – one that no one else can
understand. Since siblings experience life under
the same roof, they often form a bond that is
stronger than friendship – particularly when the
circumstances are painful. While many of the
dynamics of sibling relationships that formed
in unhealthy environments need to be worked
through – some of these relationships arise
stronger in positive ways. Experienced pain draws
many children closer together.
Siblings offer commitment. Many adults go
through divorce but far fewer siblings go through
estrangement. This may be due to the fact that
people have fewer expectations of siblings than of
spouses and this may be a good thing. We assume
that our siblings will love us and be there for us
and we don’t feel the need to ask or demand a
lot from them. We are comfortable getting what
we get and accepting it. In short, it’s easier to
accept our sibling’s faults and frailties in more
unconditional ways than we do our spouses.
Parents can have a very positive impact on their
children’s relationships. Here are five things that
parents can do to foster strong sibling friendships.
01
Teach siblings that they are expected
to watch out for one another. Rather
than constantly focusing on keeping
kids from competing with one another, talk about
the support that siblings can and should offer
one another. Have each child attend athletic
games or concerts that the sibling is in. Encourage
each child to offer words of encouragement –
especially when the other child is having a hard
time.
02
Make siblings share. Once
upon a time, children shared
bedrooms and the idea of each
having his own room was an enigma. This
is simply not true anymore. Children have
become accustomed to believing they should
have their own space. To counter this, have
your children share a common play space,
an electronic device (yes, really) or even a
bedroom. Siblings may need to negotiate but
this isn’t all bad. Show them how to work out
sharing and come to a compromise. You’ll be
surprised how well kids can actually do this
when you tell them they have to. Many learn
to negotiate well early in life.
10 HEALTHY MAGAZINE
MAKING SIBLINGS
SHARE TEACHES THEM
HOW TO NEGOTIATE
AND COMPROMISE.
03 experience shared “grief” if you
Make sure that family rules apply
to everyone. When children
will, they bond with one another. Sharing
the same family rules helps children bond
together – especially if they don’t like them.
For instance, curfews help children form an
alliance because most kids don’t like them
but they have to abide by them.
04 a birthday, have the other
Have children celebrate one
another. When one child has
children help plan a simple celebration. Don’t
do it all yourself – instead, ask each child to
add something special. One can help grocery
shop, one can help bake, one can help wrap
a gift or two. When you involve everyone in
a celebration of another, siblings draw closer
to one another.
INVOLVING
EVERYONE IN FAMILY
CELEBRATIONS HELPS
SIBLINGS DRAW
CLOSER TO ONE
ANOTHER.
05 and experience a challenge,
Give them shared experiences.
When families come together
they forge strong bonds. The challenge
can be very relative – like going camping
and pitching a tent. Children who are
asked to come together with the family
and participate in some type of work (that
they are unfamiliar with or that they don’t
necessarily like at first) come away from the
experience closer.
Raising siblings that get along and want to be with
one another when they are grown is the dream of
every parent. Siblings can be one of the greatest
joys a person can have in life. And with a bit of
help (and some luck) most parents can help this
happen.
By Meg Meeker, MD

HEALTHY KIDS · OCTOBER 2017
5 BOOKS
TO HAVE
ON EVERY
CHILD’S
BOOKSHELF
We all want happy and healthy
children. That’s a given. We do
everything we can to ensure they
have all that they need and more. But one
of my life’s greatest accomplishments is
knowing that I raised a child who reads.
I’ve spent countless hours with my nose
buried in a good book. From the time, I
was first able to hold a book in my hands;
I developed a love of reading. The story
didn’t matter so much as the action itself. I
found little nuggets of wisdom in everything
that I read and amassed an extensive list of
favorites.
After I had children, I couldn’t wait to
share my childhood favorites with them. I
wondered if they’d love them as much as I
had and I hoped they’d find inspiration just as
I dreamed they always would.
Today, I looked around my house, and I felt
an enormous sense of pride. Every nook,
cranny, and shelf have books on it. Some are
dog-eared to favorite passages. Others have
bookmarks here and there. We revisit each
story time and time again.
Words mean something in our household.
We’re on the constant lookout for more
books to read. It doesn’t matter that we
already own dozens of books because there’s
always something new and exciting out there
for us to discover.
Like many long-time readers, we enjoy the
classics. The iconic children's’ book "The Very
Hungry Caterpillar" is one of our favorites.
We read it regularly. But in addition to stories
like "Goodnight, Moon," we are always on
the hunt for what I call modern classics. New
authors with new stories to tell, excite me to
no end.
Here are a few we think deserve to sit
on every child’s bookshelf:
Flora and the
01 Flamingo by
Molly Idle
This beautiful wordless
picture book is genius.
With interactive flaps,
the 2014 Caldecott
Honor book, follows
Flora and her gorgeous
flamingo friend as they
explore the ups and downs of friendship
through dance. What’s not to love about
that?
Filled with humor, heart, and harmony,
this picture book is sure to delight young
children.
02 The
Youngest
Marcher: The
Story of Audrey
Faye Hendricks,
a Young Civil
Rights Activist by
Cynthia Levinson
This is a moving
picture book that follows the story of nineyear-old
Audrey Faye Hendricks, the youngest
known child to be arrested for a civil rights
protest.
While a tough subject, this poignant and
inspirational book tells her moving story
in terms, young readers can understand.
It opens up a much-needed conversation
and showcases what it means to have
compassion, take a stand, and do your part to
make the world a better place.
12 HEALTHY MAGAZINE
03 Dad
and the
Dinosaur
by Gennifer
Choldenko
A heartwarming story
about a father and son
who face their fears
together and learn
everything they need to know about what
real bravery is. It will tug at the heartstrings,
make you want to hug your father, and will
quickly become one of your favorites.
04
Goodnight,
Numbers by
Danica McKellar
A bedtime story
perfect for very
young children.
With beautiful
illustrations and
hidden math gems, this book aims to set the
foundation for learning math skills. Children
say goodnight to the objects around them
and learn to count at the same time.
Olivia the Spy
05 by Ian Falconer
This book follows
children’s favorite
pig as she hunts
down clues about her
birthday? Is a surprise
in store for her or has
her eavesdropping led
her down the wrong path? Find out in this
fun adventure perfect for children between
the ages of four and eight.
By Alan Freeman

HEALTHY LIFESTYLE · OCTOBER 2017
HOW TO
DE-STRESS
YOUR HOME
IN TEN
MINUTES
You know that feeling when the baby’s crying,
the toddler needs his butt wiped, dinner’s
burning on the stove, the laundry hasn’t
been switched in eight hours, and you can’t
remember when your last shower was?
Yeah, I know it well. That's why I did a live
stream about it the other day. Hashtag mom
life, right?
Well, sort of. I mean chaos is the name of
the game when you’ve got little ones, but
the thing I’ve learned in my mommy years is
that there are things you can do to calm the
chaos and cut the clutter in your life, and
that’s such a comfort in the desperate years!
I’m gonna break down a few key ways you can
de-stress your home in just ten minutes.
Note: maybe your mess is too much to knock
out in ten minutes - that’s okay! Just work on
one of these things for ten minutes, and if it’s
not perfect when the timer goes off, at least
it’s better than when you started. Progress,
not perfection.
TEN MINUTE DE-STRESS IDEAS
Go through the pile of dirty laundry
you have waiting for you. Are there
any pieces of clothing in there that
aren’t really needed? Anything that doesn’t
fit anymore? Anything that’s super worn out?
Anything that you don’t really like? Get rid of
it! Work through the pile till you only have
what you know your family likes, needs, and
wears regularly. Now Laundry Mountain is a
little smaller!
Give the surfaces in your house
some attention. Is there paperwork
or clutter on any of them? What
about the unexpected surfaces like the top
of the fridge, microwave, or cabinets? Do
a surface clean-up for ten minutes. Throw
away trash, sort paperwork, and put toys and
random items in the rooms they belong in.
Get a large empty laundry hamper.
Go through your house with it
collecting anything and everything
you see that isn’t where it belongs. When
you’re done, carry the hamper with you
throughout the house and put everything
away.
You can do the above idea the
same way, but with items that you
don’t even need to keep! Carry the
hamper through the house collecting any
items you see that are not something you
really need, that’s used regularly. Dump the
items in the hamper into a trash bag and
put it in the back of your car for a trip to
Goodwill this week. Doesn’t that feel good??
Take your kids into their bedroom
(or wherever their toys are kept)
and tell them there are lots of kids
who are poor, and do not have any toys. Give
them a box or bag and excitedly tell them
they get to choose ten toys they don’t play
with that they would like to give to another
child who needs them. Make it a happy,
exciting ordeal! Take the toys to the donation
center with them this week. You purged,
helped someone else out, and taught your
kids empathy all in one shot. Awesome!
Go into your bathroom and take
a look at all your hair and makeup
products. Put everything you don’t
use on a weekly basis into a box. Throw it
away. Wipe down the counter tops, toilet,
and edge of the bathtub. Voila! Clean and
organized bathroom in ten minutes.
ALLIE CASAZZA is The Purposeful Housewife.
She is all about helping you purge the clutter
that's clogging your joy, rediscover the purpose
in your days, and live with intention. Learn more
about Allie @thepurposefulhousewife.
Head into your kitchen. Set a timer
for five minutes and wash dishes
until it goes off. Spend the next five
minutes wiping down counters and sweeping
up crumbs. Maybe your kitchen isn’t
completely detailed, but it surely looks better
and you feel a lot better!
Go through your house and make all
the beds. If your kids are home and
old enough, have them make their
own. Made beds make for a tidy house and a
happy mama!
Go through your house with the
mindset to straighten up. Fluff the
throw pillows, rearrange the pillows
on the beds, wipe down and rearrange the
items on the nightstands, put a cute stack
of books on your coffee table, pick some
flowers from outside for your dining room
table, straighten up for ten minutes and see
how much better you feel afterward!
Focus on the entryway. This is the
first things you see when you walk
in your house, so it’s important!
Straighten it up. Put shoes in the closet
they belong in, hang fallen coats on the
hooks, arrange the kids’ backpacks in a way
that looks better, sweep, wipe down the
baseboards. All clean!
There you have it. Some simple, doable ideas
to decompress the stress in your house in
just ten minutes. Sometimes things like this
are the difference between a horrible day
and an “Yay! I made it!” day. Keep on keepin’
on, mama.
14 HEALTHY MAGAZINE

Healthy
Lifestyle
DELETE! DELETE! DELETE!
HOW TO DE-STRESS YOUR
HOME IN TEN MINUTES
OCTOBER HAS US THINKING PINK
THE IMPORTANCE
OF BEING PRESENT
MORE THAN A NUMBER:
PUTTING CANCER STATISTICS
INTO PERSPECTIVE
SCARED OF BREAST CANCER?
HERE'S WHAT TO DO
HOW TO CREATE AN AM OR PM
ROUTINE THAT WILL LEAD TO
BETTER DAYS OR RESTFUL NIGHTS
8
14
16
19
22
29
30
"Come from a
space of peace and
you'll find that
you can deal
with anything.
-Michael Singer"

COVER STORY · OCTOBER 2017
OCTOBER HAS US
THINKING PINK
BREAST CANCER IS THE SECOND MOST COMMON CANCER AMONG WOMEN, WITH ABOUT A QUARTER MILLION NEW
CASES DIAGNOSED IN THE UNITED STATES EACH YEAR. EACH OCTOBER, BREAST CANCER AWARENESS MONTH
PROMOTES AWARENESS OF THE DISEASE AND THE NEED FOR MORE RESEARCH INTO CURES, AS WELL AS TO CELEBRATE
BREAKTHROUGHS IN TREATMENT THAT HELPED CREATE MORE THAN 3 MILLION SURVIVORS IN THE U.S.
“One in eight women in the U.S. will be diagnosed
with breast cancer in her lifetime. Although it
is the second leading cause of cancer death in
women, it’s important to note that the relative fiveyear
survival rate for breast cancer is 99 percent
for those diagnosed before the cancer has spread
outside of the breast.
One in eight women in the U.S. will be diagnosed with breast cancer in her
lifetime. Although it is the second leading cause of cancer death in women,
it’s important to note that the relative five-year survival rate for breast cancer
is 99 percent for those diagnosed before the cancer has spread outside of
the breast. While the disease occurs most frequently in women, an estimated
2,470 men will be diagnosed with breast cancer in the U.S. this year. Other
than adopting a healthier lifestyle, early detection with regular mammograms
remain the single most effective way for combating the disease.
RISK FACTORS
The chance of an individual developing cancer depends on many factors,
including genetics, personal and family medical history, and lifestyle
influences. Risk factors include:
ɬɬ
Age: Most invasive breast cancers occur in women over age 55.
ɬɬ
Family History: Women with an immediate family member (mother,
sister, daughter) who has had breast cancer are twice as likely to develop
the disease. Having close male relatives with the disease also increases
risk. If you have a family history of cancer, genetic testing may help
determine your risk.
ɬɬ
Diet and Exercise: Overweight and/or physically inactive women have a
higher risk of developing breast cancer.
ɬɬ
Breast Conditions: Women with dense breast tissue and some benign
breast conditions are at higher risk.
Some women are at higher risk and should consider additional steps
to protect their health.
+ + Women with a family history of breast cancer should discuss genetic
testing with their physicians. If genetic tests indicate a woman is BRCApositive,
there are several risk reduction strategies to discuss with her
physician.
+ + Women with a first degree relative who had breast cancer before age
50 should begin receiving mammograms 10 years before reaching that
relative’s age at diagnosis.
PREVENTION
There are steps women can take to help prevent cancer. About 20 percent of
cancer deaths in the U.S. could be prevented through maintaining a healthy
weight, limiting alcohol consumption, practicing healthy nutrition, and being
physically active. Because people can change living habits, the opportunity to
prevent cancer is within our grasp.
16 HEALTHY MAGAZINE

COVER STORY · OCTOBER 2017
These guidelines can help you maintain good nutrition:
33
Aim to eat at least two-and-a-half cups of fruits and vegetables
per day.
33
Reduce intake of foods preserved with salt and high in fat, as
well as red meat and avoid processed meats.
33
Limit sugary drinks and energy-dense foods.
33
Opt for whole grains instead of processed or refined grains.
33
Limit alcohol consumption. Women should have no more than
one drink per day.
SCREENING AND EARLY DETECTION
Breast cancer cannot be completely prevented, but
women can take steps to decrease risk and improve early
detection of the disease.
ɖɖ
ɖɖ
ɖɖ
ɖɖ
ɖɖ
Women should check their breasts monthly and
report any changes to a physician immediately.
Women in their 20s and 30s should have a clinical
breast exam every three years.
Women in their 30s should discuss their breast cancer
risk level with a physician to determine the most appropriate
cancer screening options, including mammograms and MRI
screenings.
Women age 40 and older should discuss individual risk factors
with a physician to determine recommended timing and most
appropriate screenings, including annual mammogram, annual
clinical breast exam, and annual MRI screening.
Women age 50 and older should have a mammogram and a
clinical breast exam at least every two years after discussion with
her physician, and if recommended by a physician, an annual MRI
screening.
BREAST CANCER RESEARCH
With more discoveries about how cancer cells work, researchers
are developing new ways to target them, interrupting the signals
they send and receive to control growth, and harnessing a patient’s
immune system to fight cancer with fewer side effects. Through
Texas Oncology’s clinical trial programs, women in McAllen are
benefitting from some of the most promising trials, without having to
leave their family and friends close to home.
In addition to enabling patients to stay near their communities
of support, Texas Oncology helps patients address needs beyond
cancer. This includes providing information about the importance of
nutrition and exercise, and working with community organizations,
volunteers, and support groups.
Overall, treatment advances combined with greater awareness of
prevention and screenings have led to this remarkable outcome:
When cancer is located only in the breast the survival rate is 99
percent. That means more patients are getting the good news that
they are cancer free – important progress and hope represented so
visibly in pink each October.
CONTINUED COMMUNITY SUPPORT
As part of Texas Oncology’s continued efforts to support cancer
patients and caregivers in the community, Texas Oncology–McAllen
is hosting several events throughout the month of October. On
October 13, Texas Oncology will host the inaugural Cancerathlon
Annual Symposium. Several physicians will be presenting on the
advances in cancer care and technology in oncology. Healthcare
professionals and the public are welcome to join. To register, visit
https://mve.webconnex.com/texas10day1.
The symposium leads up to the much anticipated 10th Annual
McAllen Breast Cancer Awareness Walk, Run, & Ride on October
14. This event was established in McAllen in 2007, and raises funds
for cancer patients and survivors. No matter your fitness level, it’s
a great opportunity to join the fight against cancer with a 2.5 or 4.5
mile walk, a 5K run, or a 20/40/60 mile bike ride. There are a variety
of activities and plenty of volunteer options, so that everyone can
join in the event. Learn more or register to participate at https://mve.
webconnex.com/texas10
Texas Oncology–McAllen is also sponsoring the
One Night One Cause: Beat Breast Cancer benefit
concert at 7 p.m. on October 27 at the Havana Club.
Alvaro Restrepo, M.D., Texas Oncology is a
medical oncologist at Texas Oncology–
McAllen, 1901 South 2nd Street in McAllen, Texas.
17 HEALTHY MAGAZINE

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Only one you.
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DEVOTED TO YOU.
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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 · OCTOBER 2017
THE IMPORTANCE
OF BEING PRESENT
Consciousness: Feeling the feelings that
are going through your body as they
come. Being fully connected to that
awareness and not “occupied” be a
roaring sea of thoughts or rapid firing fears and
analysis. Sometimes it’s like facing a roaring lion
because some terrible awful stuff lives inside us
in many moments of our life. Feeling hopeless, or
worthless or afraid of what if’s to come. And yet,
we must allow ourselves to feel those things - it's
the key to building your ultimate life.
This is an episode with three parts. The general
what, why, and then as a tool, I end with a
meditation.
PART 1: THE WHAT
In order to be truly empowered you must
understand your truth, look at it and move
through the shit as it comes. You must be at the
wheel of your life– meaning, be in your body.
You must have presence. In a balanced state that
allows you to be completely tuned in with your
natural, breathing, energy-filled, identity-less body.
WHY IS IT KEY TO DO THIS?
Unconsciousness is where we lose the path we
were walking. To look away, unplug, hyper-focus
on the minutia and avoid uncomfortable feelings:
THAT is what ultimately creates our greatest
imbalances and prolongs pain. When we have a
habit of “being unconscious” we also lose sight
of the path we took to get here – Why do I suffer
in these ways? Why am I so powerless? What’s
wrong with me? In other words, we get stuck. It’s
like forgetting you have hands to drive because
you’re too afraid of looking down.
What you realize when you deliberately begin
staying in your body and navigating through the
muck that comes up, right off the bat - is its not
terrible like you think it is. You realize, You are
capable and you are strong – much stronger than
you think, and you will always make it through the
pain. It won’t kill you, and the pain won’t come all
at once if you learn to MANAGE it properly, and
when you use tools to do so - it’s over a lot faster
than you’d think. The realest pain and greatest
damage comes from prolonged unconscious
running. It’s the slow wrong turns in life that take
us a lot of years to get out of, and sometimes it’s
too late: the years have been lost.
When you’re unhappy and you feel powerless
to change– that’s pain. That’s suffering. It’s what
makes the majority of the population suffer
incredibly: so many feel depressed, hollow,
frustrated, self-loathing, talentless. And that is all
coming from being unconscious. From a feeling of
powerlessness manifested from living away from
the immediacy of your control.
PART 2: THE WHY
01
HYPER-FOCUSING AND NEVER
TAKING A BREAK.
As a society we tend to get hyper focused. “Am I
doing well as a person?” “Am I successful?” When
will I get to the right level? How can I be more of
what I want to be?” There are so many ways to
shut off and plug in to our immediate place. We
stare down and work harder. And quite frankly,
it’s nice to not think about anything else than
efficiency and progress. To not deal with relaxing
and opening and losing control. It allows you to
be void of anything but what you control. Life is
easy that way. And thus we begin a habit that turns
into a vicious cycle. We pour ourselves into things.
Systems. Like work. Or the newest outfits. Or
being at the right parties. Or watching the right
content. It becomes a nonstop focusing on a job
or an identity. All-things-external. That becomes
who we are and what we do.
STRESS RELIEF
02 Part 2 of this habit is the stress that
comes out of that hyper focusing. It begins to rule
us. We chase harder and as a result, want very
much to shut off. We’re heavily attached to stimuli
and what that does is remove us from being just
in one place: our body, feeling our feelings as
they move through us in our current experiences.
It keeps your brain set to “on.”There’s Youtube,
Instagram, TV shows, Email, Facebook, Snapchat
etc, and over all just a “plugging in” to other stuff.
So what happens when you do this for the
majority of your life – never unplugging to say,
take a walk in nature without your phone. You end
up getting locked into a larger system of thought
– that is not your own. It is now a part of a belief
system that continually reaffirms your role and
where you stand. You are not measured by you,
the being – with blood and feelings and laughter
and dreams. You are measured by you while
plugged into this hierarchy that is your “label” or
“role” according to everyone else.
You become same. A part of a mass system of
thought. Manipulated into chasing things as a
collective friend-group – together you pursue
the next awesome purse, you pursue the right
cultural knowledge, watch the right shows so you
can share them with others. You lose yourself
as an individual and without even noticing it you
become a pattern – a loop. A brain that eats and
breathes the system you have subscribed to. “I am
like this.” Everything you see confirms your loop,
everyone’s doing the same thing in every movie
and every TV show – by you just passionately
doing a good job at what you’re supposed to
do: work hard, be social, share a lot, watch tv,
work out, watch the news, strive for nice things
and a house, the right car, etc. And without even
noticing it – one day you are just continuously
unconscious. Almost like an energy saving mode
of thinking designed by others: you go to work,
thrive at your system, reaffirm your worth, you
come home and plug in to something else so you
can shut off.
19 HEALTHY MAGAZINE

HEALTHY LIFESTYLE · OCTOBER 2017
And in truth – you are VERY different.
You have something different to say and
different to express than everyone else ever
born. When you are not allowing yourself
a balance of consciousness, you might not
allow that self to come forth – because it’s
much easier to subscribe to what everyone
else deems “good.” Plus, it’s scary to be
different. There are no measures and
therefore you are vulnerable to the world.
And what I want to empower you to do with
this information – is begin to step out of the
unconsciousness and deliberately seek presence.
If that term is confusing, seek boredom. Quiet.
Make it a daily part of your routine to spend a
large chunk of time without plugging into anything
– including your system of thoughts. Welcome
discomfort that might come with feeling your
feelings. All of them. That is what you want. Why?
Because you will quickly learn that it is not as scary
or hard to look at as you think it is. If something is
coming up – it likely should. It holds within it a key
piece of information for you to know. Something
for you to confront.
Not only that - when you create space inside
yourself and stop controlling every detail of
your life, you open yourself up to the random
and powerful light-bulbs that gift you insight far
beyond your realm. You become like a divining
rod for realizations that would otherwise never
cross your path. You are open and therefore you
receive.
PART 3: WHICH BRINGS ME
TO THE HOW.
The how is whatever you want it to be – if you’re
a beach person, go into the water and focus on
the nature around you. If you like the mountains
like me, go hiking and heavily invest in the sky and
the birds. Listen and look – don’t analyze. Your
goal is to be quiet. And listen to your own beating
heart. Your tool will be custom to you but I want
to close with a meditation. Meditation is a good
way to begin training your brain into this style of
being. Of non-thinking. It strengthens the muscle
so to speak.
I know when it comes to past trauma the feelings
are much more intolerable and intense. Mentally
occupying yourself becomes somewhat of an
addiction: because it’s the one place you’re not
vulnerable. And that is a different situation – but
you can and will move through the emotions – you
must medicate each one of them with something
that supports you emotionally. And use it with all
of your might. For example yoga, therapy, a help
group, breathing exercises. Be agro and consistent
about it.
And for everyone – trauma or no trauma – create
a daily habit of empty space starting today. And
DECIDE that you are going to deliberately train
yourself to move away from the hyper-focusing.
SO THAT you can better grow your best self. And
get to know that self.
The goal is to know thyself truly, which only
comes out when you are given the empty space
within: when you separate from other things, and
allow what’s buried deep inside to come forth.
You pass it as gracefully as you can by healthily
soothing yourself.
Once you have that balance and that intimate
awareness of yourself, your truth is clear. You are
now honest about your dreams and can activate
the best self you’re meant to become.
Once you keep walking through the fire with all
your mite – knowing your vulnerability, soothing it
as much as you can, but persevering toward your
highest values, what happens is you come out the
other end: bigger and brighter and stronger. You
remember what it was like before all the thinking
and worrying and thoughts about things that
haven’t happened – before “you” got complicated.
It is our thoughts that take away our ability to use
our own power – that is what this is all about.
From a complete state of consciousness, your
highest self makes the decisions. You do the
work that needs to be done. It’s the key to being
healthy, being in shape, being in love – of being on
the path you want to be on. You let go of the crap
that doesn’t matter because for the first time you
can see how meaningless it really is compared to
life. And peace.
And I’ll reiterate, with all personal growth: To look
at the problems in the first place and say, “I want
to change this.” That’s the hardest part. To be
scared, acknowledge, I’m afraid to change, that
is the hardest part. Just that part. Looking and
acknowledging! Once you do that and you commit
to doing the work involved anyway and you begin,
the rest is all downhill.
And THAT is the secret that I am desperately
trying to share with you via all my podcasts. I am
removing the “what if” and the fear that might
keep you looking the other way. Stop running and
avoiding and decide to look. To move forward
with every important change you need to make in
your life.
Don’t feel bad that you have avoided anything thus
far – there’s no wonder you run! Loss, change,
hard work, the unknown – all scary things! There
are parts of life that can really hurt and remind us
we feel scared and alone, and not worthy – so to
be totally aware and conscious can be challenging.
It’s like deciding to burn
yourself because it’s the only way out of a burning
building. Pain? No thanks. I will keep watching
television.
If you’re in a place in life that you didn’t
want to arrive at – it’s likely because of living
unconsciously. That’s how we go down a lot of the
wrong roads, accidentally. We shy from pain, we
numb, we look away – because sometimes it’s just
scary.
The good news is that once you make a habit of
moving through the stuff that scares you and
being diligent about staying in contact with your
personal truth – it gets easier and not as scary
because you realize the pain stops, you grow
stronger – and it’s never as hard as it was before
you went through something new. A challenge
helps you grow each and every time.
But that’s what we need to do: stay conscious, in
our bodies- looking ahead. It’s how we know what
we need to do - to honor ourselves, even when it
requires something painful. Because though you
should always stay in your body, there are a variety
of ways to soothe that body – so that you don’t
suffer.
When all of you is aligned behind your best
interests, great shit happens. And your armada
grows bigger each time you utilize a tool and
witness that it works. CHANGE. GROWTH.
STRENGTHENING. MOMENTUM. You
empower yourself to care for yourself. You
get better at changing! I speak from personal
experience: I have established a habit of aligning
my actions with my highest values, therefore I
trust that I will be there for myself, despite the
painful realizations I will have to move through.
And based on my path, my dream is to help you
feel confident in yourself and your self-caring
abilities – to feel so armed, that you will be brave
enough to look at things. To accept things. To feel
things. Even if they hurt. Because you will prove to
yourself – “Hey me, I love you – and I won’t let you
down. Let’s do this.”
By Sarah May Bates
20 HEALTHY MAGAZINE

HEALTHY LIFESTYLE · OCTOBER 2017
MORE
THAN A
NUMBER:
Putting Cancer
Statistics Into
Perspective
We live in the so called
Information Age where
statistical figures abound. But
when it comes to the breadth
and scope of cancer, putting those statistics
into perspective is helpful. For example, the
American Cancer Society (ACS) estimates
that more than 1.68 million new cancer
cases will be identified in the U.S. this year.
Sounds like a lot. But what if I told you 1.68
million people is nearly the size of the city
populations of San Antonio, Waco, and
Temple, Texas, combined?
Here’s another one: An estimated 161,000
men will learn they have prostate cancer this
year. That’s more people than fit into a Dallas
Cowboys football game and a Texas Tech Red
Raiders football game at capacity, combined.
Cancer-related statistics tell an important
story about prevention, treatment options,
and survivorship, and researching disease
trends helps develop cures. Putting
the statistics into perspective is key, as
information is important to knowing with
confidence steps you can take to manage
your health.
The ACS notes that 20 percent of all cancers
diagnosed in the U.S. are preventable. You
might ask, what does that mean for me? The
important lesson in that information point
is all about what you can do to reduce your
cancer risk. Excess body weight, physical
inactivity, excess alcohol consumption,
tobacco use, and poor nutrition are known
causes of cancer. All are behaviors you can
control – limiting bad behavior and leaning
into positive steps. Simply put: Eat right.
Exercise. Don’t smoke.
According to ACS, colon cancer
is the third most common cancer
diagnosed in both men and women,
but 9 out of 10 times it can be
treated successfully when caught
early. The math lesson here:
colonoscopies save lives. Cancer
screenings, even uncomfortable
ones, are necessary. They also can
result in less invasive treatment in
the instance of a cancer diagnosis.
Staying current on screenings and
annual exams can increase the odds
– yes, more numbers – of detecting
cancer early, before it has had a
chance to spread. This is especially
important if you have a personal or
family history of cancer.
Less than five percent – that’s the relatively
small number of adult cancer patients who
participate in clinical trials, according to
the American Society of Clinical Oncology.
Yet it is through research, with patients
willing to try promising treatments, that
new breakthroughs are discovered. So it is
important that we in the oncology field do
a better job of explaining the benefits of
clinical trial participation to our patients –
how they can help themselves and others
who whose cancer may respond well to the
therapies under study.
The ACS estimates that 600,920 cancerrelated
deaths will occur in 2017 – that’s
almost as many people who live El Paso. But
does your perspective change when I tell
you for every three new cancer cases there
will be two survivors? That means 1.2 million
people will survive cancer this year – a far
more positive statistic.
Statistics, numbers. Doing the math when it
comes to cancer, ultimately comes down to
this number: One.
Each patient is one patient – an individual
with a unique personal and clinical situation
that becomes the focus of medical teams
and loved ones gathered together in a
community of support. At Texas Oncology,
two important numbers are: 176 – that’s
how many locations we have, and more than
4,000 – that’s the size of our combined team
delivering advanced, innovative care without
compromise to patients in communities all
across our state.
NURUL WAHID, M.D
Nurul Wahid, M.D., Texas
Oncology is a medical
oncologist at Texas Oncology
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).
22 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 · OCTOBER 2017
SCARED OF
BREAST CANCER?
HERE'S WHAT TO DO
The day began like every other: a
quick shower, a bite to eat, and mad
dash out the door in hopes I would
make it to work on time, except this
time, I never made it past step one.
Here I was, a working twenty-something-yearold
with big dreams, huge goals, and a small
lump in my breast that had the potential to
wipe everything away.
I was too young for breast cancer. I did not
know anyone who’d had it. I had no family
history of it. Yet, there I was, hands shaking,
knees quaking, heart beating out of my chest.
I had a lump and didn’t know what to do
about it.
I ran out of the restroom in nothing more
than a towel and a flood of tears and asked
my roommate to feel it. Panic did not even
begin to define what happened in the next
few minutes. We were a mess, a pair of
inexperienced ‘kids’ who thought the world
had come to an end.
An emergency call to my general practitioner
led to an office visit, a mammogram, a
diagnostic mammogram, and an ultrasound.
Techs were on standby for a biopsy. The
radiologist hovered nearby. I thought my fate
was sealed. I had breast cancer and life as I
knew it had come to an end.
The consummate professional, the
radiologist leaned over me as my heart beat
uncontrollably out of my chest and said that I
had what looked like a fibroadenoma (a noncancerous
tumor). Other tests followed, my
brush with a devastating diagnosis was over,
but the lessons learned will forever be a part
of me.
One seemingly innocuous shower took me
down a road I did not think possible at my
age. I was not even doing a breast exam.
A quick turn, a jarring movement, a near
slip and fall and I felt a lump. My almostnightmare
taught me a valuable lesson.
Breast health was nothing to ignore. It did
not take long before my friends, and I were
talking about it, and more importantly,
marking our calendars to make out monthly
checks. Our lives depended on it. Something
that we thought couldn’t touch us until we
were older proved to be just as dangerous
for us as it was for anyone.
After several tests, many appointments, and
countless hours of research, I finally had my
lumpectomy. During those agonizing weeks
between lump to diagnosis to how to treat
my condition, I became very introspective. I
devoured information and had many heart
to heart talks with my loved ones. I recreated
myself. I learned to eat better, become more
vigilant in my approach to my health, and
to live a more purpose-driven life. I put my
body and my health first. Somehow, nights
out didn’t seem as relevant any longer. Drinks
and late-night binges
were not all the rage.
I let go of my "devil
may care" attitude
and learned to make
better choices. Natural
products replaced my
go-to favorites. Real
food became a top
priority. Living trumped
everything else in my
life.
While I hope and pray
no one, no matter their
age ever finds a lump,
I know that my health
scare changed my life
for the better.
By Sarah Wester
29 HEALTHY MAGAZINE

HEALTHY LIFESTYLE · OCTOBER 2017
HOW TO
CREATE AN
AM OR PM
ROUTINE
THAT WILL
LEAD TO
BETTER DAYS
OR RESTFUL
NIGHTS
Routines have always been a bit
of a conundrum for me.
I like (make that... LOVE) organization, lists and
color-coded files, so it would only make sense
that I like routines too. Except that I have never
really liked having to be somewhere at a certain
time or do something at a certain time (which
is why I work for myself!). I would much rather
accomplish things on my own time, in my own
way.
But when I got struck with advanced adrenal
fatigue in 2014, I really had no choice anymore.
One of the key elements of recovery was to
make sure I ate every 3 to 4 hours, took my
supplements, got to bed at a certain time,
got up at a certain time and did exercises and
meditation every day. It was a lot to remember
and could really only be achieved by initiating a
daily routine.
At first, it kind of overwhelmed (and annoyed)
me that I was being "forced" to do certain
things at certain times, instead of just going
about my day as I pleased. But then I started
to see the positive effects it was having on my
body and my overall well-being. And I started
to fall a little in love with the idea of a routine.
That's because routines help you get stuff
done. If you just leave everything up in the
air and rely on how you feel from moment to
moment, there's a good chance you won't get
around to everything you need/want to do. But
having a routine gives you direction and helps
you feel a sense of accomplishment as you
finish each task.
Plus, our bodies naturally like routine. Notice I said, our BODIES. Sometimes, it's a challenge to
get your mind on board. But our bodies actually benefit from following a routine like eating at
the same time every day and going to bed at the same time every night. It makes it easier for our
bodies to prepare for each task (because it knows it's coming) and makes us more productive -
whether the task is to get up and tackle the day or just go to sleep.
So, how do you go about creating a daily routine for yourself?
01
DECIDE IF YOU WANT AN AM OR PM ROUTINE.
Some of us are night owls and some of us are morning people, that's just the way it is.
So instead of fighting against your natural tendencies, I think it's better to compliment
them. If you are naturally more active in the morning, then set up a morning routine. Or if you
are more alert at night, set up a nighttime routine. If you are a real overachiever, you can do both!
But the point is to enhance your life and positively affect your health, so don't overwhelm yourself.
02
CHOOSE 3 OR 4 ACTIVITIES TO INCORPORATE INTO THE ROUTINE.
Now, let me first start off by clarifying, when I say "activities," I don't mean things that
you would be doing otherwise like washing your face or brushing your teeth. These
can of course, be incorporated into your routine as well (and most likely will be). But make sure
you are also choosing activities that either energize & motivate you or relax & wind you down
(depending on the time of day). Some examples might be:
AM Routine: Stretching, yoga, going for a run, prayer, meditation, reading, having a smoothie or
writing in a gratitude journal
PM Routine: Stretching, yoga, prayer, meditation, reading, writing in a gratitude journal, drinking a
cup of hot tea or taking a bath
30 HEALTHY MAGAZINE

HEALTHY LIFESTYLE · OCTOBER 2017
03
SET A TIME TO BEGIN YOUR ROUTINE.
To figure out what time you should begin your routine,
first determine approximately how long it will take you to
go through your routine. It could be 15 minutes, 30 minutes, an hour
or even more - it's up to you. Then, work backwards from your goal to
determine a start time.
For instance, if you need to leave for work by 8:30 a.m., your routine
will take 30 minutes and you need an hour to get ready, then you need
to make sure you start your routine by 7 a.m. Or if you want to be
asleep by 10 p.m. and your routine takes 45 minutes, then make sure you
actually begin by 9 or 9:15 p.m.
This may sound slightly arduous in the beginning, but it will quickly
become natural as it becomes... routine.
04
LEAN INTO IT AND CUT OUT ALL DISTRACTIONS.
The point of a routine is to give your body a path to follow
toward a goal - be that a productive day or a good night's
rest. So you want to make sure that you actually stick to that routine
and not veer off the path.
That means no checking your Facebook feed while you're in the bathtub
or watching Netflix while you're stretching. Actually BE in the moment
and be present in the activity itself, giving it your full attention.
Chances are, you'll probably be multi-tasking all day at work, so give
your brain and your body a chance to focus on one thing - fully and
completely.
05
START SLOW AND WORK YOUR WAY UP.
For some of you, the idea of following a routine every day
probably seems daunting. So if that's the case, don't throw
the baby out with the bathwater and do nothing at all. Start slow, maybe
just 1 or 2 days a week and then build your way up. Most likely, you will
be feeling so good after just a week or two, that you will find yourself
wanting to make it an everyday thing!
BONUS STEP: ENJOY IT!
Remember, the point of all this is to help you feel even better on a daily
basis. So don't look at it as another thing to "get done" or something to
stress you out. It should be the exact opposite.
Your routine should be a special treat... some "me" time just for you.
Whether it's at the beginning of the day before the craziness takes over,
or at the end of the day to help you wind down for sleep.
And don't forget to change it up! If you get bored with something after
awhile, by all means... swap it out for something new! If you've always
gone for a run each morning but you've been curious about yoga, why
not switch it out for a few weeks? Or if smoothies are getting old, try
something new like warm lemon water which is very beneficial to drink
first thing in the morning!
Before you know it, your routine will be your favorite part of the day and
you'll be counting down the hours until you can do it again!
By Jenn Baxter
31 HEALTHY MAGAZINE

FITNESS & BEAUTY · OCTOBER 2017
Protein powders are designed to give
our bodies the essential nutrients they
need to rebuild and regenerate cells.
THE
ULTIMATE
GUIDE TO
PROTEIN
Finding the perfect workout routine
and finding time to do it while trying
to juggle all the other aspects of your
life can be a headache inducing to say the
least. Often what seems like the perfect fit
winds up being a disaster waiting to happen.
No matter which type of exercise you most
enjoy, to get to the optimal level (for you)
you need to put in a lot of effort, make the
time, let go of excuses, and find a way to
ensure we’re not doing irrevocable damage
to our bodies. So how do you do that?
It all comes down to treating our bodies
right. We know that we have to wear the
right equipment, monitor our heart rates, use
the proper form, and remember to hydrate,
but one vital element we often miss is
remembering to monitor our nutrient intake.
Protein is essential to a healthy body. It
promotes healing and keeping our muscles
and joints intact. We’ve
seen the late-night ads
pitching protein shakes,
protein powders, and protein
bars. They’re everywhere.
Everywhere from the
health food stores to the
neighborhood grocery store
has shelf space dedicated
to our protein health. The
iniquitousness of it has made
many a consumer wary of
its use. There are countless
misconceptions about protein powders and
how it will transform lanky men and women
to powerhouse, muscle-heads. Let’s dispel
that misconception right now.
Protein powders are designed to give our
bodies the essential nutrients they need to
rebuild and regenerate cells. They enhance
muscle growth, not build bulk. They assist
with speedy recovery after a workout.
Protein is crucial for our diets. We can’t
skimp on it because of some misconceptions.
We need it in our bodies. It feeds our bodies
the amino acids that we need to break down
and create new cells.
Now, that you understand that, you need
to also understand that not all protein
powders are great for you. You must choose
the right one for you. This isn’t the time
to go willy-nilly and pick up every product
on the shelves. No shelf clearing here. This
is the time to do your homework, consult
a nutritionist or your doctor, get the
information you need to make wise choices.
Here are some tips to help you get started:
Choose an option with minimal
ingredients. If you can’t pronounce
the ingredients, be wary. You want
clean and pure to get the most benefit. If
you’re going to add the powder to a shake or
smoothie, use whole foods, healthy fats, and
always include good sources of fiber. Organic
protein powder is ideal if you can find it.
Don’t buy any that have added
sweeteners. The sweeteners
diminish the health benefits. (Tip:
Sugar has many names. Check the labels. Do
a quick search online.)
Become familiar with the different
types of protein. Here are a few
examples: Whey Protein, Paleo Protein,
Collagen Protein, and Vegetable-Based
Protein
Do your homework. Find what works best
for you and remember to hydrate and add
healthy fibers to your diet.
By Fabienne Claude
32 HEALTHY MAGAZINE

FITNESS & BEAUTY · SEPTEMBER 2017
6
STEPS! THE IDEAL
NIGHTTIME SKIN
CARE ROUTINE
No one wants to acknowledge it, but it happens to
everyone: we age. We can feel it in our joints and our
bones. The twinges, the cracking sound, the aches,
and pains are all too common for many of us, but the one
thing we tend to ignore is our skin. As years of fun in the sun
and sleep deprivation begins to creep up on us, we panic
and buyout shelves of skin hydration lotions and ointments.
We suddenly become armchair experts in anti-aging creams.
However, how many people actually take the time to learn
everything they need to know to keep their skin healthy,
supple, and looking great?
Good skin starts with taking a thoughtful approach to
skincare. After all, all good makeup days begin with good,
clean, healthy skin. As with all the other vital organs in our
body, our skin rejuvenates and heals while we are at rest.
Allowing it to do what it does naturally is a good foundation
for better skin, but there are a few simple tips and techniques
that can take your skin care routine to another level.
Begin with products that promote proper moisturization
because our skin takes a beating spring, summer, winter, and
fall. Applying products in the correct order (layering them)
will make all the difference in the world.
Here’s a roadmap to healthy, supple skin:
STEP 1 CLEANSER
You must start with a clean surface. Yes,
we know, sometimes makeup removal
can feel like a real chore, but we
promise you, your skin will thank you
for it. Get rid of all makeup, dirt, and
sweat that accumulates throughout the
day. Use a cleanser that’s gentle on your
face and appropriate for your skin type.
For some that might mean oil-free. For
others, an oil-based product might be
best. Always read your labels!
STEP 2 EXFOLIANT
Everyone should use exfoliating products
a couple of times per week. It is important
that you clean first, exfoliate second. Don’t
forget!
$85 katesomerville.com
$23 kiehls.com
STEP 3 TREATMENT PRODUCTS
No matter your skin imperfections, there’s a product on the
market that can help ease flare-ups, lessen the severity of
age spots, or help with uneven texture. Always use them on
clean skin.
$55 aveneusa.com
STEP 4 SERUMS
Apply these on skin that’s been cleaned, primed, and
treated. Don’t apply moisturizer until AFTER you have
used the serum.
$24 pixibeauty.com
STEP 5 EYE CREAM
Apply eye cream after the serum to get the
most benefit. Zap away wrinkles and the tiredeye
look with the eye cream of your choice.
$24 pixibeauty.com
STEP 6 MOISTURIZE,
MOISTURIZE, MOISTURIZE
It does not matter what type of moisturizer you
use, make sure you apply it last to allow your skin to
absorb all that soft and silky goodness.
$24 pixibeauty.com
Now you have a bedtime routine that will wash away all the day’s activities
and will help you and your skin recover while you get some much-needed
zzz’s. If you forget the exact order of how and when to apply your favorite
products, a helpful tip is to try to remember that the lighter products go on
first and the heavy and thick products are used towards the end.
By Ava Mallory
34 HEALTHY MAGAZINE

Fitness
& Beauty
THE ULTIMATE
GUIDE TO PROTEIN
6 STEPS! THE IDEAL
NIGHTTIME SKIN CARE ROUTINE
CAN YOU TARGET PROBLEM AREAS?
10 ITEMS FOR YOUR GYM BAG
32
34
36
38
"Beauty might
bring happiness
but happiness
always bring
beauty."

FITNESS & BEAUTY · OCTOBER 2017
Is it true that you can spot
reduce problem areas with
targeted workouts?
That fitness myth has been around for as
long as anyone can remember. Millions of
dollars worth of products have been sold,
claiming to be able to reduce “stubborn
belly fat” or “get rid of your sagging
middle,” but the truth is... it cannot be
done.
Research has proven that spot reduction
is a concept that shows no real results.
While you can build muscle with targeted
exercise, no data has suggested that
fat reduction occurs as a result of spot
reduction exercises.
Fat is an adipose tissue under the skin.
Think the muffin top or spare tire
around your waist. That is adipose tissue
under the skin or a layer of fat. Study
participants who performed targeted
exercises were given MRIs to see if there
was any loss of the fatty tissue and the
results proved that there wasn’t. These
participants spent twelve weeks focusing
on one specific area of their bodies and
found no difference when all was said and
done.
That may sound disappointing, but the
good news is, there are ways to help you
get rid of or reduce problem areas. They
just won’t involve targeting one particular
area of your body. Instead, they will look
at overall fat reduction through diet and
exercise.
First, let’s look at the differences between
men and women and the adipose tissue
in their bodies. Women tend to have
significantly larger fat percentages than
their male counterparts. Sex hormones
are to blame for the fat distribution in
women's' bodies. Sorry, but that is just the
way it goes.
By reducing our fat intake and increasing
our movement exercise output, we can
make significant strides in our war against
fat. By eating right and exercising more,
we are encouraging our fat deposits to
decrease all over our bodies, instead of
one targeted area. By reducing that fat,
we are lowering the subcutaneous fatty
layer of skin that sits just below the
surface of our skin. In getting rid of that
layer, we can concentrate on the muscle
layer underneath.
More muscle increases fat burning in
our bodies. Working our muscles with
cardio, resistance training, and proper
nutrition helps us to tone problem areas,
decrease overall body fat, and helps us to
lose weight all over. So, feel free to grab
some weights, throw on a pair of running
shoes and prepare clean, healthy meals
for the long haul. Weight loss and fat
loss will not happen overnight, but if you
are consistent, honest, and you nourish
and hydrate your body properly; you
can, and you will see significant results.
Eventually, you can finally say goodbye to
your annoying love handles and extra fat
storage that you have longed to get rid of
for so long.
Eat right, move more, concentrate
on the whole body, and just watch
the transformation your body will go
through. A little goes a long way when you
approach fat loss the healthy way.
By reducing our fat
intake and increasing our
movement exercise output,
we can make significant
strides in our war against
fat.
By Lauren Kasis
36 HEALTHY MAGAZINE

10
ITEMS
FOR
YOUR
GYM BAG
1
HEALTHY LIFESTYLE · OCTOBER 2017
Hair ties. Never forget the hair
ties again. Put them a small baggie.
Stuff them in a pocket. Find a
zipped pouch and load in a bunch
of hair ties. Trust us; you’ll need them.
Water bottle. If
there’s anything
5
you shouldn’t
forget, it’s your
water bottle. You have to
stay hydrated during your
workout. Keep it in your bag.
Bonus points to you if you
buy a cute one.
Bags, bags, bags. We carry them
everywhere. One for the office.
Another for a night out on the town.
One for shopping. And one for the gym.
It never fails that the bag we have with us
right now never has the supplies we need
immediately. Knowing what to carry and
when should be an Olympic sport. And
speaking of sports, what are your must-haves
for your gym bag?
We have come up with a list of gym essentials
too, hopefully, make gym days easier for you,
especially as you transition from gym rat to
9 – 5 professional within a matter of minutes.
Let us help you pack the right gear and help
you to avoid having to pack and re-pack the
dreaded gym bag.
We’re all about stocking up on the must-have
essentials. It goes without saying that the
first item on your list is your bag. There are
thousands of options out there for you. Pick
one that won’t weigh you down, is easy and
comfortable to carry, and has plenty of room
to keep your items neat, and tidy (wrinkle
free) as possible. You don’t want your liquid
shampoos and soaps leaking onto your work
clothes.
After you’ve found the perfect bag, it’s time
to load it with those items you often don’t
realize you need until it’s too late to go back
home and pick them up.
Energy bars. The last thing you
want is to finally find your rhythm
on the treadmill or the elliptical
trainer and have your energy
drained by hunger. To keep that momentum
up, you have to have an on-the-go snack.
They’re full of much-needed protein. They
now come in individual packages that make
them easy to store. They’re full of good-foryou
ingredients and are the perfect essential
to help you get through a grueling workout.
2 6
3
Fitness tracker.
Everyone has
access to a
fitness tracker.
You don’t have to buy a
fancy gadget. All you need
is your phone, and you’re
ready to go. This will help
you stay motivated during your workout.
Remember you’re only competing with
yourself, so a fitness tracker is an excellent
way to monitor your progress. Trackers will
track your calories burned, your distance,
your speed, and your heart rate. They’re the
perfect companion for the gym.
4
Headphones
– the musthave
accessory.
Gyms can be
loud places. The grunting,
groaning, chattering can
be enough to get you out
of the zone. Why not wear noise-reducing
headphones to keep your head in the game
and force you to focus on yourself and your
workout.
Shoes. You’ll need them for
most workouts. No matter what
style you get, make sure they’re
comfortable, appropriate for
your chosen exercises, and match all of your
outfits. Why trade style for function when
you can have both?
8
7
Dry shampoo. You’re
busy. Squeezing in a
workout is hard enough.
Hoping your hair will
dry before an important meeting
isn’t a good plan. Use dry shampoo
to help you freshen up and ready
for the next event.
Makeup
remover.
How often
have you forgotten
that? Keep your skin
clear and pores clog-free.
9
Headband.
Tame flyaway
hair. Trust us;
you’ll need a good headband.
Towel. Yes, your gym might offer
10
towels but do they have moisturewicking
towels that are as fresh
as any towel you have at home. Chances are
they don’t. Carry your own.
By Fabienne Claude
38 HEALTHY MAGAZINE