Health & FITNESS
OCTOBER 2016
Fitness
FEATURE Breast Cancer AWARENESS
3 L esser-known symptoms of breast cancer
cover feature
4 The Stages of breast cancer 6 celebrities who have had breast cancer
cover feature
13 exercising after breast cancer 14 strengthtraining tips for women
nutrition 15 ingredients that help fight inflammation 16 various ways you can put pumpkins to use
7 Did you know? Read this entire publication online at www.kdhnews.com
medicine
Wellness
published by:
8 10 fun facts in time for fall 10 life after breast cancer 11 preventcolds & flu before they start
COVER DESIGN:
direc tory
Killeen Daily Herald
Amy CASTO
Graphic Designers:
12 Health & Fitness Directory
17 prescriptiondrug abuse on the rise 18 vitamin d and breast cancer link
Co m m u n i t y c a l e n dar
20 DIRECTORY OF EVENTS
Renee Blue, Amy Casto, and Jonathan TUBBS
Editorial & STOCK PHOTOS: Metro Creative Connection & Shutterstock
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OCTOBER 2016
COVER FEATURE
F E A T U R E
Lesser-known symptoms of breast cancer One of the best things women and men can do is to familiarize themselves with their bodies so they will be more capable of pinpointing any irregularities that may develop. Lumps in the breast are not the only potential indicators of breast cancer. Public perception that breast cancer is only identified by lumps detected through self-examination or routine mammography may prevent thousands of women from receiving an early diagnosis and the care they need. Although lumps are the most common symptom associated with the disease, women should recognize that breast cancer can produce additional symptoms. Susan G. Komen for the Cure, one of the premier organizations for breast cancer research, advocacy and treatment, advises that the warning signs for breast cancer are not the same for all women (or men). Various changes in the breast and body can occur, including the following conditions.
• Lumps elsewhere: Cancerous tumors may not only be felt in the breasts. Breast cancer can spread to the lymph nodes around the breasts, and lumps may be felt under the arms. • Unexplained pain: The Mayo Clinic advises that less than 10 percent of people diagnosed with breast cancer report pain as a symptom. But unexplained pain in an area of the breast should not be ignored. Breast pain that does not go away and seems to involve one area of the breast should be checked.
• Fatigue: General cancer symptoms can include unusual fatigue and unexplained weight loss. These symptoms should not be left unchecked. One of the best things women and men can do is to familiarize themselves with their bodies so they will be more capable of pinpointing any irregularities that may develop. Individuals can routinely look at their breasts and inspect for subtle changes. But remember that hormonal breast changes occur during the menstrual cycle, so it’s best to be familiar with how breasts look and feel both during and after menstruation.
•B reast-size changes: Many left and right breasts are not completely symmetrical, and women familiar with their bodies know that one breast is often slightly larger than the other. However, breast-size changes that occur out of the blue may be indicative of a medical problem. • Skin rash or redness: Women who are breastfeeding can experience a rash on the breasts from an infection of breast tissue. But those who are not breastfeeding should be evaluated by a doctor if redness, irritation or rash appears. • Nipple changes: Nipple discharge that starts suddenly and is not associated with breastfeeding can be indicative of cancer. Other changes to the nipples, such as pulling in of the nipple (inversion) or itchy, scaling skin on the nipple, should be brought to the attention of a doctor. • Changes to the skin: Dimpling of the skin, peeling, flaking, or scaling skin can be a cause for concern as well.
OCTOBER 2016
Health & Fitness |
The Stages
of breast cancer
Upon receiving a breast cancer diagnosis, patients will soon receive a pathology report that informs them about the stage their cancer is in. The stage indicates how advanced the cancer is and whether or not it is limited to one area of the breast or has spread to other tissue or even other parts of the body. Understanding the stages of breast cancer can help patients cope with their diagnoses more effectively.
disease with their physicians. The five-year survival rate refers to the percentage of people who live at least five years after being diagnosed with cancer. According to the American Cancer Society, the five-year survival rate for women with stage 0 breast cancer is nearly 100 percent.
Once the doctor has completed all the necessary testing, patients will then receive their pathology reports, which will include the stage of the cancer. The following rundown of the various stages of breast cancer can help breast cancer patients better understand their disease.
Stage I refers to invasive breast cancer and is broken down into two categories: stage IA and stage IB. Stage IA refers to invasive breast cancers in which the tumor is up to two centimeters and the cancer has not spread outside the breast. The lymph nodes are not involved in stage IA breast cancers. In some stage IB breast cancers, there is no tumor in the breast but there are small groups of cancer cells in the lymph nodes larger than 0.2 millimeter but not larger than two millimeters. But stage IB breast cancers may also refer to instances when there is both a tumor in the breast that is no larger than two centimeters and small groups of cancer cells in the lymph nodes that are larger than 0.2 millimeter but no larger than two millimeters. The ACS notes that the five-year survival rate for stage I breast cancers is roughly 100 percent.
Stage 0 Non-invasive breast cancers are considered to be in stage 0. When doctors have determined the cancer is in stage 0, that means they have not seen any indication that the cancer cells or the abnormal non-cancerous cells have spread out of the part of the breast in which they started. Breast cancer patients may hear the term “five-year survival rate� when discussing their
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Stage I
Stage II Stage II breast cancers are also divided into two subcategories: stage IIA and stage IIB. Both subcategories are invasive, but stage II breast cancers are more complex than stage 0 or stage I breast cancers. Stage IIA describes breast cancers in which no tumor can be found in the breast, but cancer that is larger than two millimeters is found in one to three axillary lymph nodes (the lymph nodes under the arm) or in the lymph nodes near the breast bone. But an invasive breast cancer can still be considered stage IIA if the tumor measures two centimeters or smaller and has spread to the axillary lymph nodes or if the tumor is larger than two centimeters but not larger than five centimeters and has not spread to the axillary lymph nodes. Stage IIB breast cancer describes breast cancers in which the tumor is larger than two centimeters but no larger than five centimeters, and there are small groups of breast
OCTOBER 2016
Breast Cancer AWARENESS
Stage III Stage III cancers are invasive breast cancers broken down into three categories: IIIA, IIIB and IIIC. When patients are diagnosed with stage IIIA breast cancer, that means doctors may not have found a tumor in their breast or the tumor may be any size. In stage IIIA, cancer may have
1 10 out of
cancer cells in the lymph nodes. These small groups of cells are larger than 0.2 millimeters but no larger than two millimeters. Stage IIB may also be used to describe breast cancers in which the tumor is larger than two centimeters but no larger than five centimeters and the cancer has spread to between one and three axillary lymph nodes or to lymph nodes near the breastbone. Tumors that are larger than five centimeters but have not spread to the axillary lymph nodes may also be referred to as stage IIB breast cancers. The five-year survival rate for stage II breast cancers is about 93 percent.
women have a breast cancer
been found in four to nine axillary lymph nodes or in the lymph nodes near the breastbone. Tumors larger than five centimeters that are accompanied by small groups of breast cancer cells (larger than 0.2 millimeter but no larger than two millimeters) in the lymph nodes also indicate a breast cancer has advanced to stage IIIA. But stage IIIA may also be used to describe breasts cancers in which the tumor is larger than five centimeters and the cancer has spread to one to three axillary lymph nodes or to the lymph nodes near the breastbone.
may have spread to the chest wall and/or the skin of the breast. To be categorized as stage IIIC, the cancer must also have spread to 10 or more axillary lymph nodes or to the lymph nodes above or below the collarbone or to the axillary lymph nodes or lymph nodes near the breastbone. The ACS notes that women diagnosed with stage III breast cancer are often successfully treated and that the five-year survival rate is 72 percent.
A stage IIIB breast cancer diagnosis indicates the tumor may be any size and has spread to the chest wall and/or the skin of the breast, causing swelling or an ulcer. The cancer may have spread to up to nine axillary lymph nodes or may have spread to the lymph nodes near the breastbone.
Invasive breast cancers that have spread beyond the breast and lymph nodes to other areas of the body are referred to as stage IV. Stage IV breast cancer may be a recurrence of a previous breast cancer, though some women with no prior history of breast cancer receive stage IV diagnoses. The five-year survival rate for stage IV breast cancers is 22 percent.
In stage IIIC breast cancer, doctors may not see any sign of cancer in the breast. If there is a tumor, it may be any size and
Stage IV
More information about breast cancer is available at www.breastcancer.org.
The stage indicates how advanced the cancer is and whether or not it is limited to one area of the breast or has spread to other tissue or even other parts of the body. OCTOBER 2016
Health & Fitness Â|
COVER FEATURE
Breast cancer remains one of the most common forms of cancer among women, surpassed only by skin cancers. Anyone, even men, can get breast cancer, but gender, age and hereditary factors do put some at greater risk than others.
Many famous women have bravely battled breast cancer. The following are just a few of the famous women who made their battles with breast cancer public. • Christina Applegate: Applegate underwent a double mastectomy after being diagnosed with early stage breast cancer in 2008. She continues to be a source of inspiration for other breast cancer patients and survivors. • Sheryl Crow: Even before her own diagnosis in 2006, Crow was raising money and awareness for cancer. Crow had radiation therapy and minimally invasive surgery and has since been cancer-free. • Cynthia Nixon: Popular television actress Nixon originally kept her cancer diagnosis private. But she shared her story two years after diagnosis and is now a breast cancer awareness advocate. • Giuliana Rancic: Talk-show host Rancic had a double mastectomy in 2012. She shared her story to help other women and provide inspirational hope. • Judy Blume: The famed young adult author was diagnosed with breast cancer
Photo by: Helga Esteb / Shutterstock.com LOS ANGELES - AUG 29: Wanda Sykes arrives at the 2010 Emmy Awards at Nokia Theater at LA Live on August 29, 2010 in Los Angeles, CA
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SEPTEMBER 2016
Men have a small amount of breast tissue,
and that means they can be affected by breast cancer.
Many famous women have bravely battled breast cancer.
in 2012, 17 years after being diagnosed with cervical cancer.
According to the American Cancer Society, men’s breast tissue has ducts, but only few, if any, lobules. That’s because men do not have enough female hormones to promote the growth of breast cells. Breast cancer can be separated into several types based on what the cancer cells look like under the microscope. They can be in-situ, meaning non-invasive or pre-invasive. They also may be invasive types that have spread to the ducts in the breast tissue. Breast cancer is about 100 times less common among men than among women. Only about 2,600 new cases of invasive breast cancer will be diagnosed in men this year. But men who feel lumps or other anomalies in the area around the nipple should consult their physicians.
• Olivia Newton-John: The actress and singer discovered breast cancer in 1992 and took a hiatus for surgery and chemotherapy. She has since been an advocate for breast cancer awareness so other women can see the importance of early detection. • Dame Maggie Smith: Renowned British Actress Smith was diagnosed with breast cancer in 2007 while filming her sixth appearance as Professor McGonagall in the “Harry Potter” series. She continued to work on the movie while undergoing chemotherapy and radiation. • Wanda Sykes: Comedienne Sykes revealed that she had a double mastectomy in 2011 after doctors found evidence of early-stage breast cancer in her left breast. • Robin Roberts: The “Good Morning America” anchor was diagnosed with early-stage breast cancer in 2007.
OCTOBER 2016
Health & Fitness |
w e l l n ess
in time for It’s also a time of year when many people feel reenergized by cooler temperatures and spend many hours outdoors enjoying all that fall has to offer. Whether one is collecting leaves, picking apples, exploring corn mazes, or driving the countryside enjoying the foliage, autumn is full of fun facts that can make the season that much more enjoyable. 1. Autumn begins on the autumnal equinox, which occurs on or near
September 22 in the northern hemisphere. This year, September 22 is the day when the sun crosses the celestial equator moving southward. When the equinox occurs, there are an equal number of daylight and nighttime hours. 2. Since ancient times, autumn has been an important time of year for many civilizations. Autumn is a main harvesting time in many areas, and a successful harvest was once necessary for survival. Many steps are, and have long been, taken to ensure a bountiful autumn harvest. 3. Fall is a time when trees and other plants prepare for dormancy during winter. As autumn progresses and the hours of daylight gradually
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decrease, trees begin to close down their food production systems and reduce the amount of chlorophyll in leaves. Chlorophyll is the chemical that makes tree leaves green, and as it declines, other chemicals become more prominent and shine through in the leaves. That is why leaves change color. 4. Some scientists believe that global climate change can impact autumn colors, such as delaying the change in trees. Also, red pigments may start to decline as trees use sugary fuel to grow new twigs rather than to cause red leaf displays. 5. Americans more readily refer to this time of year as “fall,” while the British use “autumn.” Both
OCTOBER 2016
terms date back to around the 16th century. Prior to this period, autumn was known as “harvest.” 6. Much of the United States bids farewell to monarch butterflies in the fall. Each autumn, monarch butterflies migrate from the United States to Mexico and some parts of Southern California. They fly at speeds ranging between 12 and 25 miles per hour. 7. A study of U.S. centenarians born between 1880 to 1895 published in the Journal of Aging Research, found that babies born during autumn months are more likely to live to age 100 than those born during the
rest of the year. Thirty percent of the centenarians followed were born during the fall. 8. Squash, pumpkins and other gourds are prominent in the fall. The largest squash grown on record belonged to Joel Jarvis of Ontario, and his huge winner weighed in at 1,486.6 pounds in 2011. 9. The many-colored leaves are not the only display one might see during the fall. The autumn equinox signals the aurora borealis, also called the Northern Lights. Besides the lengthening of nights and cool evening weather, which
are great for stargazers, autumn is “aurora season,” according to NASA. That’s because, during the fall, geomagnetic storms are about twice as frequent as the annual average. 10. Full moons are named for the month or season in which they rise. The Harvest Moon is the full moon closest to the autumnal equinox.
Autumn is a season of many changes, with some of the most notable including the dramatic multicolored displays that occur just prior to trees shedding their leaves.
OCTOBER 2016
Health & Fitness |
Life after Breast Cancer The moment a person receives a breast cancer diagnosis, his or her life changes immeasurably. The roller coaster of emotions begins, and suddenly this person is thrust into a schedule of doctor’s appointments, treatments and visits from friends and family. The World Cancer Research Fund International says breast cancer is the second most common cancer in women and men and is the most frequently diagnosed cancer among women in 140 of 184 countries worldwide. Despite that prevalence, the five-year relative survival rate for women diagnosed with localized breast cancer (cancer that has not spread to the lymph nodes or outside the breast) is 98.5 percent, says the American Cancer Society. Survival odds increase as more is learned about breast cancer and more people take preventative measures, including routine screenings. Today, there are nearly three million breast cancer survivors living in the United States. Breast cancer treatments may last anywhere from six months to a year. Adjusting after treatment may not come so easily at first. But adjustments are easier with
But adjustments are easier with time, and many cancer survivors continue to live life to the fullest in much the same way they did prior to their diagnosis. Many cancer survivors must still visit their doctors after treatments end. Doctors still want to monitor patients closely, so be sure to go to all follow-up appointments and discuss any symptoms or feelings you may be having. Side effects may continue long after
Today, there are nearly three million breast
cancer survivors living in the United States.
time, and many cancer survivors continue to live life to the fullest in much the same way they did prior to their diagnosis. When treatment ends, patients often still have fears about the cancer, wondering if all of the cancerous cells have been destroyed and worrying about recurrence. But focusing on the present and all of the things you now can do with health on your side is a great way to put your fears behind you.
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radiation or chemotherapy has ended. Your doctor may have suggestions for coping with certain side effects or will be able to prescribe medications to offset these effects. Followup appointments should gradually decrease the longer you have been cancer-free.
It’s not uncommon to feel differently after cancer treatment, as your body has been through quite a lot. Many women still experience fatigue, and sleep or normal rest doesn’t seem to make it abate. Realize this is normal, and how long it will last differs from person to person. It can take months or years for you to experience your “new normal.” Things do not happen overnight. While your hair may grow back quickly, it may take some time for you to feel like yourself again. Exercise routines or other lifestyle changes may help you overcome fatigue or make it more manageable. Speaking with others who have survived breast cancer can help. Join a support group or reach out to others through social media. Getting a first-hand account of what can be expected the first year after treatment can assuage anxiety.
See our support group listings starting on page 22 OCTOBER 2016
Prevent COLDS & FLU Before They Start Though the holiday season is a joyous time of year, it’s also one when many people succumb to cold and flu. Spending so much time indoors in close proximity to others can increase a person’s susceptibility to flu and cold, so it’s no surprise that the holiday season, when many people spend lots of time celebrating indoors with family and friends, marks the unofficial start to cold and flu season. Despite what Mom might have told you about going out into the cold with a wet head
Other ways to reduce your risk for cold and flu include: • maintaining a healthy diet • getting several minutes of sunlight per day • exercising regularly or leaving home without wearing a coat, such actions do not increase your risk for cold and flu. But being cooped up indoors, where germs from others who are sick can fester, can increase that risk. Cold weather also can be a factor, but not for the reason you think. According to a 2007 study from researchers at Mount Sinai School of Medicine, the influenza virus is more stable and can stay in the air longer when the air is cold and dry. Dr. Peter Palese, a flu researcher who is professor and chairman of the school’s microbiology department, examined guinea pigs infected with the flu virus to determine the connection between the flu and cold weather. Dr. Palese varied the air temperature and humidity in the guinea pigs’ environment and determined that flu transmission was best at 41 F, while the prevalence of transmission declined as the temperature rose. By the time temperatures reached 86 F, the virus was
OCTOBER 2016
not transmitted at all. Low humidity also helped transmit the virus, and high humidity stopped the spread. Flu viruses spread through the air in water droplets expelled from sick individuals’ noses and mouths. High humidity may cause these droplets to fall to the ground before they can infect someone else. Colds are largely transmitted through surface contact with the virus or direct contact with a sick individual. The cold virus is then contracted on the hands and typically transferred to the nose, eyes or mouth through inadvertent touching of these areas. Spending time indoors in close quarters with other people, which is more common in the winter, can facilitate the spread of colds as well as the flu virus. There are many ways to reduce your risk of contracting a cold or the flu virus this winter. Perhaps no preventive measure is more effective than getting a flu shot. In addition, wash your hands frequently to prevent the spread of germs, and disinfect remote controls, computer keyboards, tablets, mobile phones, and other items that are handled by multiple
people on any given day. In addition, spend as much time outdoors as possible so you can escape potentially contaminated indoor air. If you come down with the flu, increase the humidity in your home by running the shower with the door open, using a recreational aquarium or boiling pots of water. Maintain a warm indoor temperature to reduce the likelihood that the flu virus will spread.
Health & Fitness |11
Health & FITNESS Directory exercise/fitness Dr. Webster
5610 E. Centex Expressway Ste. 1 Rosewood Plaza Killeen, TX 76543 (254) 690-8887 www.websterfamilypractice.com
Eye Care Killeen Vision Source
416 North Gray Street Killeen, Texas 76541 (254) 634-7805 www.killeenvisionsource.com
Eye Clinic of Killeen
2301 S. Clear Creek Rd. Ste. 116 Killeen, Texas 76549 (254) 526-5505
hospital/emergency Metroplex Adventist Hospital
2201 S. Clear Creek Rd. Killeen, Texas 76549 (254) 526-7523 www.mplex.org
Seton Medical Center Harker Heights
850 W. Central Texas Expwy. Harker Heights, Texas 76548 (254) 690-0900 www.setonharkerheights.net
Miscellaneous
Pain Specialists of Austin
• 3816 S. Clear Creek Rd., Ste. B Killeen, Texas 76549 855-876-PAIN (7246) • 2401 Walker Place Blvd., Ste. 100 Copperas Cove, TX • 800 W. Central Texas Expwy, Ste. 250 - Seton Medical Center Harker Heights, TX 76548
Pharmacy Medical Arts Pharmacy
806 East Avenue D, Ste A Copperas Cove, Texas 76522-2231 (254) 547-4146 www.medicalartscc.com
Integrated Pain Associates
3800 S. W.S. Young Drive, Ste. 201 Killeen, Texas 76542 (254) 245-9175
Medical Aesthetics FACE
Anna D. Rinehart, CIDESCO 800 W. CenTex Expwy Suite 200 Harker Heights, Texas 1-888-769-3223 www.medicalaesthetics.com
physicians American Hearing
• 2806 S w S Young Dr., Ste. C Killeen, Texas (254) 680-3444 www.americanhearing.info • 1809 S W HK Dodgen Loop, Ste. 200 Temple, Texas 76502 (254) 774-7727 www.americanhearing.info
Call 254.501.7500 now to reserve space! 12|Health & Fitness
OCTOBER 2016
f i t n ess
Exercising after breast cancer Routine exercise is an essential element of a healthy lifestyle. Exercise can help people maintain healthy weights, reduce stress and lower their risk for various diseases. After surviving breast cancer, many survivors wonder if it’s safe to return to the exercise regimens they followed prior to being diagnosed. Breast cancer survivors can benefit from exercise, but it’s important that they prioritize safety when working out. Survivors who have had breast cancer surgery may be at risk of lymphedema, a condition characterized by swelling of the soft tissues of the arm, hand, trunk, or breast. That swelling is sometimes accompanied by discomfort and numbness, and some people dealing with lymphedema also experience infection.
Breastcancer.org, a nonprofit organization dedicated to providing up-to-date information about breast cancer, notes that some exercise may be especially risky for breast cancer survivors. These exercises include: • Swimming laps using strokes with arm movements • Activities that involve the usage of resistance bands • Pull-ups and push-ups • Certain yoga poses, including downward-facing dog and inversions, that put ample weight on the arms • Elliptical/cross-training machines • Cross-country skiing • Tennis
While breast cancer survivors might want to avoid certain types of exercise, it’s important to note that the American Cancer Society recommends exercise after breast cancer surgery. But exercise should be approached with safety in mind, and breast cancer survivors should heed the following tips to ensure their exercise regimens do not compromise their recovery.
• Discuss exercise with your physician and surgeon. Before making exercise a part
of your post-recovery routine, speak with your physician and surgeon to determine if there any movements you should avoid. Your doctor and surgeon can tell you how you will be affected by medications you might be taking as part of your continued recovery.
• Take it slowly. If you were an exercise
enthusiast prior to your diagnosis, you must recognize that returning to your pre-cancer regimen may not be possible, or that it’s likely to take a while before you feel like your old self again. Take a gradual approach, allowing yourself to build strength and not expecting results to appear overnight.
• Emphasize form. Place a great emphasis on form when exercising after surviving breast cancer. Many breast cancer survivors undergo surgery as part of their treatments, but even those who did not should still prioritize proper form when exercising, even if it means lifting substantially less weight than you might have prior to your diagnosis.
• Don’t persist through pain. If you feel any pain upon returning to exercising, stop immediately and speak with your physician and surgeon prior to exercising again.
• Rest between sessions. You likely won’t be able to exercise on successive days anytime soon, but build off days into your routine so you can rest and recover. Exercising after surviving breast cancer can promote recovery, but survivors must be extra careful as they work to get back on track.
OCTOBER 2016
Health & Fitness |13
Strength training tips for women Many women might be surprised to know that strength training can be just as beneficial to the fairer sex as it can be to men. But according to the National Center for Health Statistics, only one in every five women include strength training in their weekly workout routines, a disconcerting figure that could be making it more difficult for women to maintain a healthy weight and protect themselves against potentially debilitating conditions such as osteoporosis. So why are so many women avoiding the weights in favor of the cardiovascular machines? Though the answer to that question remains a mystery, it’s fair to speculate that many women are hesitant to lift weights out of a fear that they will bulk up and appear muscular. Such a fear is largely unfounded, as the Women’s Heart Foundation notes that the average woman’s estrogen levels are so high that it’s difficult for her to become overly muscular. In fact, women who lift weights tend to benefit without adding the bulk by building muscle that is firm and tone, a look that’s both healthy and vastly different from that developed by men who strength train. In addition to producing toned muscles, strength training can help women to control their weight, as strength training reduces body fat and burns calories more efficiently. Muscle built during strength training also reduces a woman’s risk of injury by improving her balance and coordination. Strength training also benefits a woman’s bones. As women age, their bone density decreases thanks to hormonal changes. That decrease in bone density puts women at risk of injury should they fall and also increases their risk of developing osteoporosis, a condition in which bones become brittle and fragile due to a loss of tissue. But strength training slows that deterioration, helping bones maintain their strength longer.
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Many women avoid strength training out of fear that will develop large muscles that compromise their femininity. But such fears are unfounded, and strength training is a great way for women to get in shape and foster long-term health While strength training pays numerous dividends for women, that’s only the case if training is done correctly. The following are a few tips for women about to begin a strength training regimen. • Don’t go it alone. Beginners, both male and female, should always enlist some help when starting a strength training regimen. Many fitness centers offer one or two free personal training sessions to new members, and women should take advantage of such offers to learn how to use certain machines and the proper form for the various strength training exercises they intend to include in their routines. If a facility does not offer the sessions free, consider hiring a personal trainer for a few sessions until you are comfortable with each exercise and confident your form is correct. Proper form prevents injury and promotes long-term health. • Keep it simple. Part of the difficulty with beginning a strength training regimen rests with the abundance of advice out there, whether “out there” is in your own gym or online. But simplicity is good when beginning a strength training regimen. Learn some basic exercises for each muscle group at first. Once you are comfortable with these basic exercises, and it might take several months to feel comfortable, you can then look to master additional exercises and create a more specialized strength training routine. Speak with a professional trainer at your gym to develop a good beginner’s routine and then expand on that routine later.
• Don’t abandon cardiovascular exercise. Strength training should not be introduced at the expense of cardiovascular exercise. An adequate exercise regimen includes both strength training and cardiovascular exercise, which improves heart health (remember, the heart is a muscle, too), helps to boost metabolism and improves recovery time, among other benefits. As you grow more accustomed to your workout routine, increase the intensity of your cardiovascular workout and not the volume. • Don’t be discouraged. It’s easy to feel discouraged when beginning a strength training regimen, as results don’t come overnight, leaving some to question if they will ever get stronger and reap the rewards of their efforts. Significant cosmetic results such as finely toned muscles and considerable weight loss won’t be immediate, but if you stick to your routine, you will likely begin to notice your energy levels are improving and you feel better, and those kinds of results often come sooner rather than later. Use such encouraging developments as motivation if necessary and always keep in mind that strength training will pay off in the long run. Many women avoid strength training out of fear that will develop large muscles that compromise their femininity. But such fears are unfounded, and strength training is a great way for women to get in shape and foster long-term health.
OCTOBER 2016
n utr i t i o n
Ingredients that help fight
Used primarily for flavoring, turmeric is a spice closely related to ginger and contains polyphenolic compounds known to help in the fight against inflammation.
inflammation Those outside of the medical profession may consider inflammation a negative thing. However, inflammation is an attempt by the human body to heal itself. Inflammation that does not overstay its welcome can help protect the body from bacterial and viral infections. Inflammation can be poor for health when it is a constant occurrence. Autoimmune diseases often trigger inflammatory responses even when there is no threat of infection, and that can cause the immune system to damage its own tissues. The right diet can help reduce instances of inflammation, and the following are some ingredients to consider eating more of to fight symptoms of inflammation.
• Ginger: Researchers at the University of
Michigan Medical School found that ginger supplements reduced markers of colon inflammation in a select group of patients. In the study, conducted over a period of 28 days, 30 patients were randomly assigned either two grams of ginger root supplements per day or a placebo. After 28 days, patients who had taken the ginger supplements had significant reductions in inflammation. That’s a considerable finding, as colon inflammation has been linked to a higher risk of colon cancer.
• Extra-virgin olive oil: Extra-virgin olive
oil is a staple of the Mediterranean diet, an approach to eating that emphasizes fish, fruits, vegetables, beans, and whole grains. The Mediterranean diet can reduce inflammation, and it also has been linked to a lower risk of heart attack and heart disease. It may even help prevent stroke and Alzheimer’s disease.
• Vegetables: Men and women who eat
lots of different vegetables may be less likely to develop inflammation. According to a study by the American Gut Project, people who eat more than 25 species of plants per week have a greater assortment of bacteria in their stomachs than those who eat fewer than 10 per week. That’s because the greater variety of produce and legumes helps to increase
the amount of healthy bacteria lining human stomachs, and that healthy bacteria helps to reduce instances of inflammation.
• Omega-3 fatty acids: Omega-3 fatty
acids, commonly found in certain types of fish, help suppress cytokines and other inflammatory chemicals. Salmon, herring, sardines, and anchovies are loaded with omega-3 fatty acids, and eating fish twice a week can not only reduce inflammation but also decrease levels of LDL cholesterol, often referred to as “bad” cholesterol. A certain amount of inflammation is a good thing. But men and women who find themselves routinely battling inflammation may want to make certain dietary changes to counter their inflammation problems.
• Turmeric: Used primarily for flavoring,
turmeric is a spice closely related to ginger and contains polyphenolic compounds known to help in the fight against inflammation. Turmeric can be added to stews and sauces, and some studies have indicated that it can alleviate the pain caused by osteoarthritis, a potentially painful condition that occurs when the joints’ natural shock absorbers break down.
OCTOBER 2016
Health & Fitness |15
Various ways you can put pumpkins to use Few items signal the fall harvest season more than the bright, orange pumpkins that dot fields and liven up displays outside of homes and businesses. Come fall, many pumpkins are turned into grinning jack-olanterns just in time for Halloween. But there are many other uses for pumpkins as well. Pumpkins are believed to have originated in North America. Early Native Americans relied on pumpkins as a source of food that helped them survive long winters. Pumpkins could be roasted, baked, boiled, and dried, and they were eaten and used as medicine. Pumpkin blossoms were added to stews. The shells of the pumpkins could be dried and used as eating and storage vessels.
sweet, fermented beverages, which tend to be especially popular in the fall. The “guts” of the pumpkin can be simmered along with aromatics and other vegetables to create a vegetable stock perfect for soups and broths.
Decorations Pumpkins can also add to one’s home décor during the fall. Pumpkins can be carved for
Halloween displays, hollowed-out to hold tealights or simply left on tables and used as centerpieces. Larger pumpkins may be used as natural flower pots for mums or other seasonal floral displays. As the Native Americans once did, pumpkins can be hollowed-out and used as bowls to serve favorite soups and dips. Use a hollowed, small pumpkin as a natural aromatic candle holder. Cut holes in the sides to vent the exhaust. Rub aromatic spices, such as cloves, nutmeg, allspice, cinnamon, and vanilla bean, on the inside of the pumpkin. Insert a beeswax candle in the bottom of the pumpkin and let it send inviting aromas into the air. Pumpkins are a versatile fruit that can serve many purposes beyond just jack-o-lanterns and pies.
Pumpkins can be used as more than just tasty pie fillings.
While pumpkins may now be symbolic of Halloween, the following are a handful of additional ways this versatile fruit can be put to use.
Beauty regimen Pumpkins contain a number of essential vitamins and minerals that can help replenish the skin. Pumpkin purée can be mixed with honey, aloe vera gel, olive oil, and a bit of cornmeal to create an exfoliating mask for the face or body. Pumpkin also can be used to rejuvenate dry or tired skin from cold weather. Honey, pumpkin and yogurt can be mixed together and used to condition hair. Let the mixture sit for 15 to 20 minutes, and then wash it out and shampoo.
Foods and beverages Pumpkin purée is the basis for many tasty, pumpkin-infused treats. Purée can be used in pies, cakes, muffins, breads, and many additional foods. Pumpkin purée also may be found in certain beverages, such as smoothies and shakes. A bit of spiced purée may appear as flavoring in teas and coffees. Roasted pumpkin seeds make a healthy treat. Foodies suggest using the seeds from “sugar pumpkins” or the ones best for making pies. Boil the seeds for a few minutes before draining. Spray a baking sheet with non-stick spray and put the seeds in a single layer. Bake at 400 F for 20 minutes. Allow to cool and serve. Pumpkin wines and beers are popular as well. There are many recipes for developing
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Prescription drug abuse on the rise Prescription medications can save lives and help people more effectively manage severe illnesses or conditions. When used correctly, medications can provide the help needed to alleviate the symptoms of certain conditions. Too often, however, medications - particularly prescription drugs - are used improperly. The results can be dangerous and addictive. Prescription and over-the-counter drugs are safe but only when taken under the supervision of a physician or in adherence with instructions on the bottle. When prescription or OTC medications are not taken according to the instructions provided or used for longer durations than recommended, seemingly safe medications can become problematic. The National Institute on Drug Abuse says approximately 16 million Americans reported using a prescription for nonmedical reasons in 2010. According to the National Association of Pharmacy Regulatory Authorities in Canada, they have found a higher incidence of use and misuse, particularly of prescription medications, across the country. Estimates suggest that 13.7 percent of all Canadians will misuse pain medications. With predictable highs and easy accessibility, prescription medications are particularly attractive. There is little stigma over having a prescription pill bottle in the medicine cabinet. Oftentimes, those eager to misuse these drugs need only scour their own homes or the cabinets of relatives to find a stash of pills at the ready. Some medications also are sold over the Internet or end up on the street from doctors or pharmacists who realize how lucrative a business selling these pills can be. The National Institute on Drug Abuse says depressants, opioids and morphine derivatives and stimulants are the most commonly abused drugs. Potential health consequences of many of these drugs can be addiction, increased risk of respiratory distress, slowed breathing, lowered blood
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pressure, and death. These side effects may increase in severity when medications are taken in concert with alcohol. It’s not just prescription medications that can be abused. OTC drugs, like cough syrup, asthma inhalers, antacids, and sleep aids, also can be dangerous and addictive. While the risks associated with OTC drugs pale in comparison to those associated with prescription drug abuse, OTC medications can affect the liver and kidneys when taken in excess. To prevent medication abuse, follow these few tips. • Do not borrow or share medications. A doctor has picked a drug dose and type for the prescribed person’s specific needs. Drugs affect everyone differently, so borrowing from another person can produce adverse results. • Do not mix drugs. Combining stimulants with cold medication, for example, can cause extremely high blood pressure or an irregular heartbeat. Medications should always be used as directed, and a pharmacist or doctor should be consulted if you have a question about using other drugs with the one you are prescribed. • Alcohol and drugs do not mix. Alcohol, a depressant, can exacerbate the effects
of many medications. Alcohol also may compromise decision-making abilities, which could lead to overdose of certain drugs. No matter how safe a drug may seem, it’s wise never to take it with alcohol. • Drugs purchased on the street or from unreliable sources on the Internet may not have the same potency or composition as drugs sold at a legitimate pharmacy. You cannot be assured of the ingredients or how they will perform. • Children should be warned about misusing drugs, and medications should be kept out of their reach. Drugs should not be characterized as fix-alls and never be compared to candy. • Dispose of extra pills after you are done using a prescription. There’s no need to save some for later if the condition has been effectively treated. Prescription drugs are now being abused at a higher rate than ever before. Just because they are sold at a pharmacy does not make these medications safe to use in improper ways, and men and women should exercise caution and follow instructions when taking prescription and OTC medications.
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Vitamin D and breast cancer link The vitamin D in milk and certain foods and that produced from exposure to sunlight can play a role in reducing breast cancer risk. Try as they may, the thousands upon thousands of medical researchers, scientists and doctors around the world have not yet figured out a way to eradicate cancer. Ongoing studies examining the disease as well as its risk factors may not have yielded a cure, but they certainly have helped shape a number of different methods of reducing risk and improving treatments. Breast cancer is a prolific disease affecting a quarter of a million women in the United States each year, annually claiming the lives of roughly 40,000 women. The Canadian Cancer Society says breast cancer accounted for 13.9 percent of the 36,100 female cancer deaths in 2013. Breast cancer remains the second most common cause of cancer deaths in women, and females are continually on the lookout for ways to reduce their risk of developing this potentially deadly disease. Vitamin D may help reduce breast cancer risk, and it may even help women already diagnosed in their fight against the disease. According to a meta-analysis of five studies published in the March 2014
issue of Anticancer Research, patients diagnosed with breast cancer who had high vitamin D levels were twice as likely to survive when compared with those who had low levels of vitamin D. This analysis studied more than 4,500 breast cancer patients over a nine-year period.
that, when formed properly, work to prevent cells from growing into cancerous cells. When people have mutated or altered versions of these genes, cancer cells can grow unchecked. Vitamin D may play a role in turning off the pathway by which cancerous tumors grow.
The study’s authors also found that a vitamin D level of 50 ng/ml is associated with a 50 percent lower risk for breast cancer. In addition, a study published in the American Journal of Preventative Medicine in 2007 found that a higher level of vitamin D is associated with a 50 percent lower risk of colorectal cancer.
Vitamin D receptors are found on the surface of cells where they receive chemical signals. By attaching themselves to a receptor, says the Vitamin D Council, these chemical signals direct a cell to divide or die. Vitamin D receptors in breast tissue can cause cells to die or stop growing and may prevent cancer cells from spreading to other parts of the body. In turn, vitamin D may be protecting the breast against cancer. However, this is a complex area of study that is not fully understood. Right now it cannot be said with certainty that vitamin D can fully prevent cancer growth.
Vitamin D is most often credited with helping the body maintain its balance of calcium and phosphorous by controlling how much of these nutrients are absorbed from foods and added to bones. Although not fully understood, vitamin D also plays a role in other areas of the body, including the nervous system, muscles and immune system. Vitamin D also affects inflammation as well as cell growth and death, which may help prevent cancer growth. Women who are born with the BRCA1 gene mutation are at an increased risk for developing breast and ovarian cancers. BRCA1 genes are tumor suppressor genes
Observational research has indicated that women with low levels of vitamin D have a greater risk for breast cancer, particularly women who are post-menopausal. Vitamin D3 is naturally produced in the body through exposure to ultraviolet sunlight and, like vitamin D2, can be absorbed from food. Vitamin D can be found in fish oils, liver, cheese, egg yolks and supplemented dairy products.
The vitamin D in milk and certain foods and that produced from exposure to sunlight can play a role in reducing breast cancer risk.
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M E D I C A L • F O O D • C LOT H I N G • S H E LT E R • C H I L D R E N PA R E N TS • M E N TA L H E A LT H • D O N AT I O N S N E E D E D V E T E R A N S • VO LU N T E E R S • S U P P O RT G RO U P S Area codes are 254 unless otherwise noted.
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Commission, and Central Texas Youth Services. Call 634-0117. 24-hour crisis hotline: 800-421-8336.
Greater Killeen Free Clinic, a United Way Agency, provides acute care for low-income, uninsured children and adults living in Bell, Coryell and Lampasas counties. Clinic check-in: 9 a.m. Tuesdays, 4:30 p.m. Mondays and Thursdays, Suite A, 718 N. 2nd St., Killeen. • Diabetes, hypertension, asthma/COPD, heart disease and thyroid disease, call 618-4211 to schedule an appointment. • Lunch n’ Learn is held monthly at the Killeen Arts and Activities Center. Location: 802 N. 2nd St. in the community development training room or the chapel. Advance registration is required. Call 254-618-4211 or e-mail mdilillo@gkfclinic.org • Mammograms available for women age 40 and over who are low income and uninsured. Appointment, call 618-4211. • Well Women’s Clinic -- Women needing gynecological services outside of family planning. Appointment, call 618-4211 or e-mail clinic@gkfclinic.org.
Killeen ISD identified 1,565 students as homeless in 2014-2015 according to the McKinney-Vento Act. Homeless Pr o g r a m Over view for students according to the website: https://www.killeenisd.org/frontPageV3/comp/ table.cfm?navBarID=2038 and click on Enrollment Documentation Exceptions. If you live under one of the following conditions, you may qualify for services under the McKinney-Vento Homeless Assistance Act: • a shelter, • hotel or motel, • in a house or apartment with another family because of economic hardship or loss and family issues such as divorce, domestic violence, • an abandoned building, car, park, on the street, or campsite, • in substandard housing (lacking heat, electricity, running water; mold); or • with friends or family because you are a runaway or unaccompanied youth. If you live in one of these situations Texas State Law guarantees that you can enroll in school. You do not have to provide: proof of residency, immunization records, birth certificate, school records, or legal guardianship records. Also, go to the website to see assistance that is offered for being identified and enrolled in the McKinney Vento Homeless Program.
Special Olympics, Killeen-Cove-Hood Phantoms ParentVolunteer group meets monthly. All parents of a special needs child are invited to attend. Information provided on available activities. Athletes and volunteers are needed for various activities. Location: 902 Condor St., Killeen. Call Joann Courtland at 254-681-8522.
Cove House Free Clinic, an outreach of the Cove House in Copperas Cove, is open Tuesdays. Patient check-in: 5 to 6 p.m. at 806 E. Avenue D. Call 547-4673 or e-mail clinic@covehouse.org.
FOOD & CLOTHING KILLEEN Killeen Food Care Center Hours of Operation: Tuesdays through Thursdays from 9 a.m. to 1 p.m., and Fridays from 9 a.m. to 1 p.m. and from 4 to 7 p.m. Location: 210 N. 16th St. Call 554-3400. Operation Phantom Support -- Serves soldiers, veterans and their families. The Nancy Miller Food Pantry is open twice a week. Cost is $10 per month. Location: 315 E. Avenue C. Call 233-1441. Operations Phantom Support -- Clothing, furniture and other household goods, (no cost or discounted prices) at the Sgt. Leevon Ritter Support Your Troops Resale Center. Location: 317 E. Avenue C. Call 233-1441. Free school uniforms and clothing available from 9 a.m. to noon Wednesdays at East Lake Baptist Church, 3213 Lake Road. Call 690-4400 or 699-8125. COPPERAS COVE Refuge Corporation is open from 10 a.m. to 4 p.m. Tuesdays, Thursdays and Fridays. Closed for lunch from noon to 1 p.m. Open from 10 a.m. to 1 p.m. Wednesdays. Location: 811-A Martin Luther King Jr. Drive. Call 547-6753. HARKER HEIGHTS Harker Heights Food Center is open from 8 a.m. to noon Saturdays at the Harker Heights First Baptist Church. Location: 100 W. Ruby. Call 953-4321. NOLANVILLE Open from 2 to 6 p.m. the second and fourth Thursdays of each month at 200 N. Main St. Call Food Pantry Director Mary Faye McDonald at 254-698-6820.
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The first homeless shelter in Killeen opened Dec. 23, 2015, at 412 E. Sprott Avenue. Families In Crisis, a local nonprofit organization, operates the $1.4 million facility. Board president is Larry Moehnke. For more information, call 634-1184. Family Promise, an interfaith network, tries to assist homeless children and their families with overnight lodging, meals and achieving sustainable independence. Donations accepted to assist families in need and for a new day building. Call Dr. David Morgan at 699-0529. E-mail GFHFamilyPromise@gmail.com. In 1992, Family Promise was awarded one of 21 Points of Light, out of a field of more than 4,500 nominees, by Pres. George H.W. and Barbara Bush. Habitat for Humanity builds and sells homes with zero interest for low-income families. Bell County Habitat for Humanity was created by combining Fort Hood Area Habitat for Humanity and the Temple - Belton Habitat for Humanity, To volunteer, donate, or help with lunches, call the Habitat office at 680-4007.
Anti-Victimization in Schools programs. Contact Joey W. Ellis, Aware Central Texas, 939-7582, 939-1696, e-mail jellis4067@yahoo.com or go to the website at www.awarecentraltexas.org/. Juvenile Anger Management Classes Aware has secured a new grant from the Texas Veterans Commission to pay for classes for up to $5,000 of accumulated class fees for active duty military, retirees, veterans, their spouses and dependents. •Waivers of fees for classes are available on a case-bycase basis. Classes are held in Killeen, Copperas Cove, Lampasas, Gatesville, Belton, Temple, Marble Falls, Liberty Hill, Georgetown, Contact Joey W. Ellis, education director, Aware Central Texas, 939-7582, 939-1696, e-mail jellis4067@yahoo.com or go to the website at www.awarecentraltexas.org
PARENTS Central Texas Parents’ Advocacy Group meets to improve their communication and skills and increase their knowledge when voicing concerns about their child with teachers and administrators of Killeen ISD. Parents unable to attend may e-mail questions or requests to Philemon Brown at harkerheightscommunitychurch@ hotmail.com or call 289-3861. English and Citizenship classes for adults are from 1 to 3 p.m. Saturdays at St. Joseph Catholic Church in the recreation hall, 2903 E. Rancier Avenue in Killeen. Call 699-2568. Father’s absence (statistics show) are strongly connected to abuse, poverty, behavior problems, teen pregnancy and incarceration. Go to the website at www.fatherhoodmatersinc.com. Hope Pregnancy Center offers free services such as pregnancy tests, limited OB ultrasound, operations information, referrals, maternity clothes and baby items. Call 519-3343 or 554-6822 (Killeen), or 518-4673 (Copperas Cove).
Foster children (current and former), 16 to 25, have access to the following services: Computer, employment and job readiness services, GED training, laundry facility, life skills training, mail service, mentoring, shower facility, transitional house assistance, transportation assistance, tutoring, and connection to other local services.
Parenting -- Juvenile Anger Management Parenting and Juvenile Anger Management. Mood Management Classes / Stress Management Classes -- Parenting Sessions 1, 2, 3 or 4. Cognitive Awareness and Resource Empowerment. Cognitive Awareness and Prevention Program. VOICE Educational and Therapeutic Domestic Violence Support Groups. Education for Hope Survivors of Child Abuse Workshops and Support Groups. Aware CentralTexasVolunteerTraining Session 1, 2, 3, 4 or 5. Call Michelle Romero at 554-3494 ext 104.
Project F.U.T.U.R.E. is a collaboration of the Texas Department of Family and Protective Services, Texas Workforce Solutions of Central Texas, Texas Workforce
• Active duty military, retirees, veterans, their spouses and dependents -Aware has secured a grant from the Texas Veterans
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Commission to pay for classes for up to $5,000 of accumulated class fees. • Waivers of fees for classes are available on a case-bycase basis. Classes are held in Killeen, Copperas Cove, Lampasas, Gatesville, Belton, Temple, Marble Falls, Liberty Hill, Georgetown, Contact Joey W. Ellis, education director, Aware Central Texas, 939-7582, 939-1696, e-mail jellis4067@yahoo.com or go to the website at www.awarecentraltexas.org
the Temple - Belton Habitat for Humanity, To volunteer, donate, or help with lunches, call the Habitat office at 680-4007.
MENTAL HEALTH
Harker Heights Food Center Food donations may be dropped off from 8 a.m. to noon Saturdays at Harker Heights First Baptist Church. Location: 100 W. Ruby. Call 953-4321. To make donation by check, make check payable to: Harker Heights Food Care Center. Mail check to: P.O. Box 2238, Harker Heights TX 76548. E-mail ldawson@hhfoodcenter.org or cking@ hhfoodcenter.org.
Post Traumatic Stress Syndrome, PTSD, Peer to Peer support is available from 10:30 a.m. to 12:30 p.m. the first and third Saturdays of each month at American Legion Post 573, 225 Cox Drive, Harker Heights. Help can be found there with total confidentiality. No appointment necessary. Peer to Peer support is part of Bring Everyone In The Zone. Call Monique Ferguson 699-4348, 338-1249 or retired Command Sgt. Maj. Jack Palmer at 702-5200. National Alliance for Mental Illness, NAMI, the nation’s largest grassroots mental health organization, advocates for access to services, treatment, support and research. Meetings (open to the public) begin at 6:30 p.m. the second and fourth Tuesdays of each month at the Temple VA Medical Center. Use the entrance on the Valet parking side of the hospital. Take the elevator to the 5th floor - Conference Room 5G31. Call David Chastang at 771-3638. “What To Do For Mental Health Crisis,” is for businesses, organizations and churches. The 12-hour Mental Health First Aid is available through Bring Everyone In The Zone, Inc. Call Dr. Alvin Dillard at 338-8777 or Maureen Jouett at 681-9112. Survivors of Suicide Loss Support Group, a peer facilitated support group for survivors of suicide loss, is from 6 to 7 p.m. the first Thursday of every month at Bell County Human Services. Location: 718 N. Second St., Suite B, Killeen. Email or call Janet Sutton at SOS_GFH@yahoo.com or 254-718-9502.
DONATIONS NEEDED Family Promise, an interfaith network, tries to assist homeless children and their families with overnight lodging, meals and achieving sustainable independence. Donations accepted to assist families in need and for a new day building that is needed. Call Dr. David Morgan at 699-0529. E-mail GFHFamilyPromise@gmail.com. In 1992, Family Promise was awarded one of 21 Points of Light, out of a field of more than 4,500 nominees, by President George H.W. and Barbara Bush.
Killeen Food Care Center Food donations may be dropped off from 9 a.m. to 1 p.m. Tuesdays through Fridays at 710 E. Avenue E. To make donation by check, make check payable to: Killeen Food Care Center. Mail check to: P.O. Box 1656, Killeen TX 76540.
Nolanville Food Pantry Food donations may be dropped off from 2 to 6 p.m., the second and fourth Thursdays, 200 N. Main St. Call Food Pantry Director Mary Faye McDonald at 254-698-6820. To make donation by check, make check payable to: Nolanville Food Pantry. Mail check to: P.O. Box 8, Nolanville TX 76559. Operation Stand Down Central Texas Looking for churches or organizations to donate van to transport homeless veterans to the National Guard Armory in Killeen from 10 a.m. to 4 p.m. on April 23. Donations needed to get homeless veterans ready for the hot Texas summer include: backpacks, large brim hats, sunscreen spray (no lotion), bug repellent, chapstick, small hand sanitizer, regular size personal items, clean and serviceable clothing and new boots and shoes for men and women. Businesses or individuals who would like to become a sponsor, go to the website at www.osdct.org or call Joann Courtland at 254-681-8522. Salvation Army Donation by check. Make check payable to: Salvation Army. Mail check to: P.O. Box 4330, Killeen TX 76540. Call 634-7172.
VETERANS Drivers needed to transport veterans to medical appointments at the Temple Veterans Affairs hospital. Shuttle service is usually provided from 8 a.m. to 2 p.m. Call 743-0515 or 743-0740.
FILING VA CLAIMS Certified Veteran’s Service Officers are available to assist veterans, widows, widowers, orphans filing VA claims. Bring DD Form 214, discharge document, all VA letters from previous claims to include all medical records pertaining to medical conditions for which claims are being sought. KILLEEN
Greater Killeen Free Clinic Donations for cost of supplies, e-mail clinic@gkfclinic. org or call 618-4211. Location: 718 N. 2nd St., Suite, A. • Mammograms provided by co-partners Metroplex Hospital and the Greater Killeen Free Clinic. • Funding for Gynecological Testing provided by Metroplex Health System of Killeen and Seton Medical Center in Harker Heights.
•DAV Chapter 147 Wednesdays from 10 a.m. to 2 p.m. Location: 702 E. Avenue E. Appointments: Call Bill Wright at 338-3944 or Randy Brumagim at 681-4515.
Habitat for Humanity builds and sells homes with zero interest for low-income families. Bell County Habitat for Humanity was created by combining Fort Hood Area Habitat for Humanity and
•VFW Post 9192 Tuesdays and Thursdays from 11 a.m. to 2 p.m.; and Saturdays from 10 a.m. to 1 p.m.
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•VFW Post 9191 Fridays from 4 to 6 p.m. Location: 3307 Zephyr Road. Call Bill Wright at 338-3944.
Location; 301 Wolf St. Call Rocky Hernandez at 526-2767. FORT HOOD Jewish War Veterans of the U.S., Fort Hood Post 795, meets at 10 a.m. the first Sunday of each month at the Spiritual Fitness Center. You do not have to be Jewish to join. Location: Battalion Avenue and 33rd Street, Fort Hood. E-mail Edith Freyer at befrey@hot.rr.com. COPPERAS COVE Star Group - Veterans Helping Veterans Hours of operations are as follows: • Tuesdays through Fridays from 10 a.m. to 2 p.m.; • Closed Saturdays, Sundays, Mondays and federal holidays; • Referrals for assistance, benefits information, activities and games offered Tuesdays and Thursdays; and • Free notary offered Wednesdays and Fridays. Location: 202 S. 4th St., Copperas Cove. E-mail Jonathan Haywood at haywood. veteranshelpingveterans@yahoo.com. •VFW Post 8577 Wednesdays from 11 a.m. to 2 p.m. Location: 1506 Veterans Avenue. Call Craig Lacy at 542-2748. Emergencies only: 290-8320. HARKER HEIGHTS •DAV Chapter 29 Tuesdays and Saturdays from 8 a.m. to noon. Location: 607-B E. Veterans Memorial Blvd. Call 699-6655. Bring Everyone Into The Zone Post Traumatic Stress Syndrome, PTSD, peer to peer support is available from 10:30 a.m. to 12:30 p.m. the first and third Saturdays of each month at American Legion Post 573. No appointments required. Total confidentiality. Location: 225 Cox Drive, Harker Heights. Call Monique Ferguson 254-699-4348, 254-3381249 or retired Command Sgt. Maj. Jack Palmer at 254-702-5200. Veterans with PTSD or anyone who survived a traumatic event, their spouses and caregivers support group meetings are for anyone who has been diagnosed with PTSD or wonders if they may have it. Chaplain Stephanie Handy with the Darnall Army Medical Center, Department of Ministry, leads both support groups for men and women. Call 288-8849 or 288-8850. “Who Is Your Soldier or Veteran Today?” presented by retired Chaplain William “Bill” Shelnutt is from 1:30 to 2:30 p.m. Tuesdays. Caregivers for Christ meets at the Spiritual Fitness Center Chapel on Fort Hood. Meeting is open to caregivers and spouses (female or male) of active duty soldiers or veterans from any conflict. Bring Everyone in the Zone -- Peer to Peer Support Group for veterans, active duty, guard, reserves and their families. Motto is “You Talk, We Listen.” Talking is your choice. Peer to Peer workshops are held at the following locations: •KILLEEN Bell County Human Services Help Center, 201 E. Avenue D, downtown Killeen. Thursdays: 6 to 7 p.m. Tuesdays (females only): 6 to 7 p.m. Call 254-681-9112. •FORT HOOD Carl R. Darnall Army Medical Center, Department of Ministry and Pastoral Care, lower level, across from
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cafeteria. Tuesdays, 10 to 11 a.m. Call 254-288-8849 or 254-288-8850. •COPPERAS COVE VFW Post 8577, 1506 Veterans Avenue. Wednesdays: 8 to 9 p.m. Call 542-2748. •LAMPASAS Lampasas County Courthouse , 3rd floor, 501 E. 4th St. Tuesdays: noon to 1 p.m. Call 254-423-0399. Operation Family Caregiver program helps families of returning service members coping with health issues like traumatic brain injury, post-traumatic stress and physical disability. E-mail mail@bringeveryoneinthezone.org. For active duty military, retirees, veterans, spouses and dependents: Aware Central Texas has secured a grant from the Texas Veterans Commission to pay up to $5,000 for certain classes. Adult Anger Management, Juvenile Anger Management, Stress Management, and Survivors of Child Abuse, Survivors of Abuse Women’s Support Group classes and workshops are $20 cash per person, per class. Bring exact amount to each class. Waivers of fees for classes are available for individuals on a case-by-case basis. Classes are held in Killeen, Copperas Cove, Lampasas, Gatesville, Belton, Temple, Marble Falls, Liberty Hill, Georgetown, Contact Joey W. Ellis, education director, Aware Central Texas, 939-7582, 939-1696, e-mail jellis4067@yahoo.com or go to the website at www.awarecentraltexas.org/.
CENTRAL TEXAS STATE VETERANS CEMETERY
Pre-register for burial at the Central Texas State Veterans Cemetery. Bring copy of DD Form 214 and if married, bring spouse’s identification card or marriage license. Copies will be made for the record file at the cemetery. Active-duty military personnel bring letter signed by commander on letterhead paper stating they are active duty. Administration building is open from 7:30 a.m. to 4:30 p.m. weekdays. Location: 11463 State Highway 195, south of Killeen. Call 616-1770.
VOLUNTEER In February, a Master Wellness Volunteer Training with face to face and online training is being offered by County AgriLife Extension. Master Wellness Volunteers receive 40 hours of education related to wellness, nutrition, childhood health, food safety, healthy food preparation, public speaking and more. The training is conducted by County Extension Agents and health professionals who have access to the latest research-based information in the area of health and wellness. Volunteers are asked to give 40 hours of volunteer service to Texas A&M AgriLife Extension Service. Volunteer opportunities include giving presentations for local community groups, assisting with healthy cooking demonstrations, distributing information at health fairs, working with schools and after school programs and data entry. Call Jackie McLaughlin at 254-933-5305 or e-mail Jackie.mclaughlin@ag.tamu.edu.
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Become a Court Appointed Special Advocate (CASA). Work with abused and neglected children. Training is 30 hours and at least three hours of court observation. Volunteers usually work 10 to 15 hours per month and commit to working with the child throughout their experience in the court system about 12 to 18 months. Call 774-1881 or e-mail deal.bccasa@outlook.com. Drivers needed to transport cancer patients to and from treatments. Must have current driver’s license, insurance and inspection on vehicles. Volunteers receive brief training and are reimbursed for miles driven. E-mail Velma Perez with the American Cancer Society at velma.perez@cancer.org or call 512-919-1864. Drivers to transport veterans to medical appointments at the Temple Veterans Affairs hospital. Shuttle service is usually from 8 a.m. to 2 p.m. Call 743-0515 or 743-0740. Fire Department -- Volunteer Fire Department in Killeen is accepting applications. Applicants must be at least 18 years of age and residence (for at least the past 90 days) must be within one mile of the city of Killeen’s Fire District. Military personnel living on Fort Hood are exempt from the one-mile residency requirement. Active duty military must have a letter from their commander on official letterhead giving the soldier permission to join the Killeen Volunteer Fire Department. Applications available at Central Fire Station, 201 N. 28 St., Killeen or call D.C. Brank at 501-7671. Habitat for Humanity builds and sells homes with zero interest for low-income families. Bell County Habitat for Humanity was created by combining Fort Hood Area Habitat for Humanity and the Temple - Belton Habitat for Humanity, To volunteer, donate, or help with lunches, call the Habitat office at 680-4007. Hope Pregnancy Center -- Killeen call 519-3343 or 5546822. Copperas Cove call 518-4673. Hospice -- Volunteers are needed to support patients and their families. Support can be companionship to the patient and respite for the caregiver that includes visits, writing letters, reading to patients, light housekeeping, running errands, or preparing a favorite meal or dessert for the patient or family. Volunteer opportunities in surrounding areas and Gatesville do not require travel to the Killeen office. Call Hospice Compassus Volunteer at 254-539-1055 and ask for Catherine Hausenfluke. Hospice -- New Century Hospice is seeking volunteers to train or experienced professionals for part-time and full-time opportunities with flexible hours available. Positions include bereavement, clerical, crafts, and direct patient care. Location: 451 E. Central Texas Expressway, Suite C, Killeen. Call Kim Kirschner at 680-5500. Hospice -- Texas Home Health is seeking volunteers for one to two hours per week providing companionship and support to patients and their families in the local area. Call 756-0404. Nursing homes seeking caring individuals to make weekly or bi-monthly visit to Killeen nursing facility residents. About 60 percents of residents do not receive visits
from anyone. Training is flexible and supervision will be provided. Visits are scheduled according to what is most convenient for volunteers. Contact: Margaret Matthews, Area Agency on Aging, at margaret.matthews@ctcog.org or 800-447-7169 or 770-2345. Organ donor registry makes it easier for Texans to register as organ, tissue and eye donors. The Glenda Dawson Donate Life -- Texas Registry has information about organ donation and instructions for registering online. Takes less than five minutes to register and information is protected. Only authorized organ procurement organizations and tissue and eye banks can access registrant information. www.DonateLifeTexas.org.
MISCELLANEOUS All-Year Pioneer Farmers Market, is open from 9 a.m. to 2 p.m. Saturdays in front of Tractor Supply Company, 2002 E. Central Texas Expressway, Killeen. Call Virginia Kessel at 254-423-5277. The market is not open the Saturday after Thanksgiving, Christmas, and New Year’s Day. The Copperas Cove Bass Club meets at 7 p.m. the first and third Tuesday of each month. Location: 502 S. Main St., Copperas Cove. Call 661-9274.
SUPPORT GROUPS BELTON The following support groups meet at the University of Mary Hardin-Baylor Community Life Counseling Center: • Alzheimer’s andDementia Caregivers Support Group meets from 2 to 3 p.m. Mondays. • Asperger’s and Autism Caregivers Support Group meets from 6 to 7:30 p.m. Tuesdays. Clients see master’s-level graduate students in counseling sessions that are supervised by fully licensed and Texas board-approved supervisors. Cost to attend is $2 a meeting and the funds provide participants with snacks. Location: 717 College St., Belton. Call 295-5531. Celebrate Recovery 12-step ministry for men in the Central Texas area is held at First Baptist Church Belton. Call 931-2021. Breast Cancer Support Group meets from 1 to 2 p.m. the second Tuesday of each month in the meeting room of Heart of Central Texas Independent Living. Open to women who are newly diagnosed, current patients and survivors, the group provides emotional support, friendship, and companionship to women dealing with breast cancer. Location: 222 E. Central Avenue (across the street from Cochran, Blair and Potts) Belton. E-mail Lorrie Anderson at LGATexas46@gmail.com or call 214-683-6021. Metroplex PVAMU Alumni Chapter meets once a month at 1605 N. Main St., Belton. Call Charlotte JeffersonHuggins at 220-5435. COPPERAS COVE a Christ centered recovery program, meets from 6:30 to 9 p.m. Tuesdays at Hillside Ministries. Nursery provided. Location: 2602 S. Farm-to-Market Road 116. Call Don Chennault at 317-8184. , a Christ centered recovery program, meets from 6 to 8:30 p.m. Tuesdays at First Baptist Church in Copperas Cove. Child care and meal are
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provided. Call Dave McKee at 458-3109. Challenged Citizens -- Copperas Cove Association for Challenged Citizens, Inc., meets at 6:30 p.m. the second Tuesday of each month at Lil Tex, 502 S. Main St., Copperas Cove. Call Duane Gilray at 238-4130, Barbara Burt at 542-6880 or Donna Torrez at 547-7692. Multiple Sclerosis -- Heart of Texas Support Group meets from 6 to 8 p.m. the third Tuesday of each month at Robertson Avenue Baptist Church. Dinner is provided. Program is adapted to people with MS and their families. Location: 305 Robertson Avenue, (across the parking lot from Walgreens), Copperas Cove. Overeaters Anonymous meeting -- Copperas Cove First Baptist Church from 6 to 7 p.m. Tuesdays at 300 W. Avenue B. Call 690-2943. Take Off Pounds Sensibly -- Chapter 429 meets from 7 to 8 p.m. Tuesdays at Copperas Cove Christian Church. Call Jackie Martell at 542-3417. HARKER HEIGHTS Al-Anon and Alateen meetings at Trinity Baptist Church are as follows: Al-Anon discussion is from 7 to 8 p.m. Tuesdays. Al-Anon book study is from 7 to 8 p.m. Thursdays. Alateen meeting, ages 9 to 19, is from 7 to 8 p.m. Thursdays. Al-Anon book study is from noon to 1 pm. Wednesdays. New member meeting is at 6:15 p.m. Thursdays. Location: 403 E. 2410 Knights Way. Email bhartbarger10@ gmail.com or call/text 290-1771. Bring Everyone Into The Zone Post Traumatic Stress Syndrome, PTSD, peer to peer support is available from 10:30 a.m. to 12:30 p.m. the first and third Saturdays of each month at American Legion Post 573. No appointments required. Help can be found there with total confidentiality. Location: 225 Cox Drive, Harker Heights. Call Monique Ferguson 254-699-4348, 254-3381249 or retired Command Sgt. Maj. Jack Palmer at 254-702-5200. PTSD Foundation of American, Fort Hood Chapter, meets each Tuesday night at the Harker Heights United Methodist Church at 6:30 p.m. for dinner and support groups at 7 p.m. There is free child care and both a Warrior Shield Meeting and a Family Support Group. For additional information, contact John Beckling at 325-642-9408 or 254-699-6271.
Cancer Support Group meetings are from 5:30 to 7 p.m. the second and fourth Tuesdays of each month. Location: Metroplex Medical Plaza, 2301 S. Clear Creek, room 122. Call Judy Steine at 702-5449. Depression and bipolar disorder support group for seniors meets from 6 to 7 p.m. the third Tuesday of each month at Lions Club Park Senior Center. The group meets from 6 to 7 p.m. the first Tuesday of each month at the Bob Gilmore Senior Center. A trained facilitator leads the groups for people 55 and older and their spouses or caretakers. Meetings are free. Educational material available. Call Larry Egly at 254-630-9141. Grief Support Group meets from 5:30 to 6:30 p.m. the second and fourth Tuesday of each month at the Scott & White Clinic in Killeen. Call Terry Jackson at 724-4090. Killeen/Ft. Hood Area Alzheimer’s Support Group When: 2nd Wednesday of each month Where: Indian Oaks Living Center Time: 1:30 p.m. Questions: Call Ann Simpson (254) 526-4576 Lupus Support Group meetings are from 6:30 to 8 p.m. the second Monday of each month at Metroplex Medical Plaza, room 122. Contact: killeenarealupusgroup@gmail.com, Facebook or the Lupus Foundation of America, North Texas Chapter at 866-205-2369. Multiple Sclerosis -- Bell County Support Group meets from 6 to 8 p.m. the third Thursday of each month at the Killeen Community Center. Bring ideas to share with the new peer led self help group. Location: 2201 E. Veterans Memorial Blvd. Contact Dee Dee Martinez at deedeemartinez@gmail. com or 768-2049. Multiple Sclerosis -- Cen-Tex Self Help Group meets the first Thursday of each month, from 6 to 8 p.m. in the Metroplex Medical Plaza, room 122, 2301 S. Clear Creek Road, Killeen. The group offers opportunities to make new friends and share experiences of life in a private setting to share common concerns, give and receive emotional support and receive MS-related information from peers and guest speakers. Call 768-2049 or 285-7984.
Survivors of Suicide Loss Support Group, a peer facilitated support group for survivors of suicide loss, is from 6 to 7 p.m. the first Thursday of every month at Bell County Human Services. Location: 718 N. Second St., Suite B, Killeen. Email or call Janet Sutton at SOS_GFH@yahoo.com or 254-718-9502. Take Off Pounds Sensibly -- Chapter 1004 meets Thursdays at the Special Olympics building in Killeen. Weigh-in is from 5:30 to 6 p.m. Meeting is from 6:15 to 7 p.m. Location: 902 Conder St. Call Betsy Eads at 690-6298 or Kerry Campbell at 634-6531. SALADO Al-Anon meeting is from 6 to 7 p.m. Sundays at Salado United Methodist Church, 650 Royal St. Call 833-4603. Cancer support and services center, Survivors & Thrivors On Purpose, aims to improve the quality of life for all who have been touched by a life-threatening disease or lifestyle debilitating illness through education, prevention, advocacy, services and research. Email survivors.thrivors.on.purpose@gmail. com, call 338-4893 or go to the website at www. survivorsthrivorsonpurpose.org. Panic Relief, Inc., “IDEAL,” is a program designed to help manage fear, experience high self-esteem. Let go of anger and live life to the fullest. Website: wwwpanicreliefinc.com. Call Judy Schiffman at 732-940-9658.
Got a health-related event or group? Email health briefs and any changes to rolana@kdhnews.com.
Narcotics Anonymous -- Another Chance Group meets from noon to 1 p.m., Monday through Saturday; and from 7 to 8:30 p.m. Sunday through Tuesday and Thursday through Saturday. Location: 502-B N. 38th St. in Killeen.
KILLEEN • Faith and RecoveryGroup for Alcoholism meets from 8 to 9 a.m. Saturdays in the Fellowship Hall at Second Street Baptist Church, 1602 N. Second St., Killeen. Call Robert Lawrence at 254-768-2339. • Recovery Group meetings for alcoholism started on Dec. 19 at Second Street Baptist Church from 8 to 9 a.m., Church, 1602 N. 2nd St., Killeen. • Al-Anon group meets from 7 to 8 p.m. Thursdays at Metroplex Medical Plaza, 2301 S. Clear Creek Road. Call 833-4603. Breast feeding Support Group La Leche League meeting is at 6:30 p.m. the first Thursday of each month. Location: Lovett Ledger conference room, Metroplex Hospital. Call Jenny Cresswell, 371-0412; Charlotte Durr, 2131179; Elaine Clyatt, 719-393-2638; or Melissa Fredrick, 910-818-7753.
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