Intheknowissue29

know in the

understanding the cancer experience

BOOST YOUR ENERGY! Learn how to kickstart your energy levels Coping with patient and caregiving fatigue Test your energy IQ Eat, live and be well Yoga for energy

Issue 29 complimentary magazine

in BOARD OF DIRECTORS Gordon L. Black, M.D., Honorary Michele Aboud Robert Ash Patricia Carter, RN Ted Edmunds Sam Faraone Jeanne Foskett Monica Gomez Dan Olivas Irene Pistella Shelly Ruddock Ruben Schaeffer Ken Slavin Polly Vaughn Patti Wetzel, M.D. Steve Yellen EXECUTIVE DIRECTOR Patricia Tiscareño PROGRAM OFFICER Jutta Ramirez PROGRAM COORDINATOR Cindi Martinez ADMINISTRATIVE ASSISTANTS Maggie Rodriguez

this issue:

In the 29th issue of In the Know: Understanding the Cancer Experience, we undertake the topic of physical energy. Tony Schwartz, president, founder, and CEO of The Energy Project, is also a best-selling author and professional speaker. In his lectures, he claims that our energy can be broken down into 4 different elements: • Your physical energy – how healthy are you?

• Your emotional energy – how happy are you?

• Your mental energy – how well can you focus on something?

• Your spiritual energy – why are you doing all of this? What is your purpose?

ITK agrees with Tony that your physical energy comes first, because it is naturally our base and foundation for any other energy or focus we want to develop.

Look for articles within that will help you boost your physical energy and overcome fatigue, a medical condition which affects many cancer patients. For most people, feeling tired is a temporary condition, something you feel after you’ve mown the lawn or painted the spare room.

It usually goes away after you’ve taken a quick nap. Fatigue, however, is associated with weakness or exhaustion. Test your knowledge about how much you know about fatigue in our Quiz on page 12.

As we publish the first issue of 2014, it is with our sincere thanks to all of you who support the Rio Grande Cancer Foundation and In the Know.

We want to hear from you! So, be on the lookout through our constant contact messages, our FACEBOOK page and ITK for invitations to provide your feedback and inspirational stories.

Or, send your comments via email to rgcf@rgcf.org. We so welcome them.

Check out the myriad of Rio Grande Cancer Foundation happenings and events occuring over the next several months! And don’t forget to order your copy of my latest CD Project “Comes in All Colors” at http://www.rgcf.org/music/. The collaboration between me and Billy Townes is generating funds for programs and services here at the foundation. 100% of the proceeds will help your friend or loved one through the cancer experience.

Stay in the Know!

Patty Tiscareño, Executive Director Rio Grande Cancer Foundation

Rachel Juarez

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Rio Grande Cancer Foundation 10460 Vista del Sol, Suite 101 El Paso, TX 79925 (915) 562-7660 fax (915) 562-7841 www.rgcf.org by

Snappy Publishing ted@snappypublishing.com El Paso, Texas 79912 (915) 820-2800

The fatigue factor

Give yourself a boost!

Caring for two

There are many factors that contribute to a cancer patient’s feeling of fatigue. Overcoming day to day obstacles may seem exhausting. Here, we offer you some insight and ways to overcome fatigue.

Looking for ways to get a kickstart? Here we outline some of the methods experts recommend to give your energy a shot in the arm.

Caregiving is physically and emotionally exhausting. In this feature we offer some advice for those who typically put their needs last.

Those submitting manuscripts, photographs, artwork, or other materials to In the Know for consideration should not send originals unless specifically requested to do so by In the Know in writing. Unsolicited manuscripts, photographs, and other submitted materials must be accompanied by a self-addressed overnight delivery return envelope, postage pre-paid. However, In the Know is not responsible for unsolicited submissions. ©2014 Rio Grande Cancer Foundation. All rights reserved. No part of any article or photograph contained in this magazine may be reproduced in any way without the written consent of In the Know.

In the Know assumes no responsibility whatsoever for errors, including without limitation, typographical errors or omissions in In the Know. Editorial or advertising content in In the Know does not necessarily reflect the opinions of the publishers. In the Know assumes no responsibility for the products or services advertised in this magazine. Publisher reserves the right to edit any material or refuse any advertising submitted.

MORE THAN

YEARS

FIGHT CANCER When you’re treated at Texas Oncology, you can be sure you’re getting world-renowned cancer care right here in El Paso.

Our physicians provide compassionate patient care, offer the latest treatment innovations and share one goal: to be the best at what they do. With more than 150 locations and 350 oncologists throughout the state, every Texan can receive recognized cancer care close to home.

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HOW TEXANS FIGHT CANCER.

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f

I'm so tired, I haven't slept a wink, I'm so tired, my mind is on the blink.

I wonder should I get up and fix myself a drink.

– Lennon/McCartney

the

fatigue

By Patty Tiscareño

factor

For most people, feeling tired is a temporary condition – something you feel after physical exertion, but for a cancer patient, feeling tired is more aligned with fatigue. Fatigue is a tiredness not from exertion or exercise, but rather one from changes in the body caused by cancer and cancer treatment.

It is a common medical condition which can become chronic and seriously affect their health and quality of life.

>

know more

6

Tips for Managing Fatigue

Coping with Fatigue

People’s experience with cancer treatment and fatigue differ; some people return quickly to work or normal activity while others struggle to get out of bed.

Regardless of the severity of your fatigue, these tips can help lessen yours.

Learning about fatigue patterns like how bad it might be and how long it might last are key to dealing with the condition. Many times, a family member who learns with you can help you stay on target. You may consider the following to help manage and reduce your fatigue.

the

fatigue

factor

What Causes Fatigue?

One of the most common causes of fatigue is chemotherapy treatment, which can lower the number of red cells in your blood. Red blood cells carry oxygen through your body and give you energy, so having fewer blood cells means that your body is ‘out of breath’.

Anemia or a lower than normal number of red blood cells can result in symptoms like shortness of breath and fatigue.

Cancer pain can make you less active, make you not want to eat, cause sleep problems and depression – all of which can lead to fatigue.

Body changes such as loss of appetite or not getting enough calories and nutrients and dehydration (the loss of too much water from the body, such as from severe diarrhea or vomiting) are culprits for fatigue.

People diagnosed with cancer go through a rollercoaster of emotions – from anger to anxiety – with an overal effect of distress on the mind and body. These types of stresses can contribute to and worsen the fatigue factor.

Many medications, other than chemotherapy, can cause fatigue and problems such as confusion and drowsiness. Anti-depressants, anti-nausea or antihistamines can contribute to a fatigue side-effect. Alcohol consumption can also disrupt sleep and actually make you feel more tired.

The body needs protein, carbohydrates, fats, vitamins, minerals and water to do its work. Cancer treatment can change the way in which the body breaks down and uses food. Sometimes a poor appetite or side effects from treatment will cause good nutrition to go by the wayside.

Many cancer patients find that treatment, along with less physical activity, can make you less able to do the things you are used to doing. Although it may seem contradictory, physical exercise during this tiring time, can actually help build up your stamina.

• Engage all your care team –doctors, nurses, social workers, physical therapists, nutritionists – in helping you determine your cause of fatigue. There is often more than one factor contributing to your condition.

• Save your energy – you may need to accept the fact that you can’t do everything you want to do, so decide which things are most important to you and focus on those tasks. Do them slowly; let others help you.

• Use distraction – sometimes feeling tired can become so discouraging that it becomes all you think about. Try to distract yourself with a good book, listening to music or having relaxing visits with family and friends.

• Use attention-restoring activities – certain activities can help you relax and better focus. A walk in the park, gardening or bird watching can be restorative. Guided imagery or relaxation tapes are available to help you clear your mind, without even leaving the comfort of your home.

• Exercise – check with your doctor before you engage in any physical activity. A visit with your physical therapist will enable you to learn exercise routines best suited for you. Remember to engage in exercise when you are best energized; avoid exercising late in the evening which can disrupt your sleep.

• Get nutritional counseling – talking with a registered dietician will help ensure you get the right amounts of fluids, calories and nutrients you need to help keep your blood chemistry balanced.

• Improve sleep – Sleep experts tell us that having regular times to go to bed and get up helps maintain a healthy routine. Avoid caffeine, certain medicines or even foods (like chocolate) for at least 8 hours before you go to bed.

• List your activities in order of how important they are to you, so you can do the more important ones when you have the most energy.

• Ask for help and have other people do things for you when possible.

• Focus on one thing at a time; don’t try to multi-task.

• Put things you often use within easy reach.

• Set up and follow a structured daily routine, keeping as normal a level of activity as possible.

• Keep a record of how you feel each day.

Take it with you when you see your doctor.

• Your health care team is there for you!

Talk to them about managing pain, nausea or depression. Get an OK from the team before you begin any exercise program, then report back to them on how you are doing.

• Unless you are given other instructions, eat a balanced diet that includes protein and don’t forget to drink about 8 to 10 glasses of water a day.

• Get fresh air, if possible.

Remember that cancer-related fatigue is a side effect of your treatment and will likely diminish as you recover. Working with your health care team to find and treat the causes of your condition is your best approach.

Sources: American Cancer Society www.cancer.org National Cancer Institute www.cancer.gov Cancer Care www.cancercare.org

7

Conserving your energy Conserving physical energy is something you can manage with a little planning and commitment. According to Mavis J. Matheson, MD, the main principles of conserving energy are (1) doing what you most want to do, (2) planning activities for times when you have most energy, (3) learning what your maximum work is and respecting the signs of fatigue you experience and (4) stopping before you become exhausted.

Whether you are a cancer patient, a caregiver or just a hard-working person, here are some practical tips to help you achieve maximum energy use.

Activities of Daily Living • Plan ahead to avoid rushing.

• Sit down to bathe and dry off. Wear a terry robe instead of drying off.

• Use a shower/bath organizer to decrease leaning and reaching.

• Use extension handles on sponges and brushes.

• Install grab rails in the bathroom or use an elevated toilet seat.

• Lay out clothes and toiletries before dressing.

• Minimize leaning over to put on clothes and shoes. Bring your foot to your knee to apply socks and shoes. Fasten bra in front then turn to back.

• Modify your home to maximize efficient energy use. For example, place chairs strategically to allow for rest stops — for instance, along a long hallway.

• Wear comfortable shoes and low-heeled, slip on shoes. Wear button front shirts rather than pullovers.

Housekeeping • Schedule household tasks throughout the week.

• Do housework sitting down when possible. Use long-handled dusters, dust mops, etc. Use a wheeled cart or carpenter's apron to carry supplies.

• Delegate heavy housework, shopping, laundry and child care when possible.

• Drag or slide objects rather than lifting. If you do need to lift an object, use your leg muscles rather than your back muscles.

• Sit when ironing and take rest periods.

• Stop working before becoming overly tired.

Shopping • Organize list by aisle.

• Use a grocery cart for support.

• Shop at less busy times.

• Ask for help in getting to the car.

• Buy clothes that don't require ironing.

Meal Preparation • Use convenient and easy-to-prepare foods.

• Use small appliances that take less effort to use.

• Arrange the preparation environment for easy access to frequently used items.

• Prepare meals sitting down.

• Soak dishes instead of scrubbing and let dishes air dry.

• Prepare double portions and freeze half.

Child Care • Plan activities that can be done sitting down, such as drawing pictures, playing games, reading, and computer games.

• Encourage children to climb up onto your lap or into the highchair instead of being lifted.

• Make a game of the household chores so that children will want to help.

• Delegate child care when possible.

Workplace • Plan workload to take advantage of peak energy times. Alternate physically demanding tasks with less demanding tasks.

• Arrange work environment for easy access to commonly used equipment and supplies.

Leisure • Do activities with a companion.

• Select activities that match your energy level.

• Balance activity and rest. Don't get over-tired.

Source: Adapted from Suggested Strategies for Energy Conservation by the Oncology Nursing Society 2001 Get to Know our writer: Patty Tiscareño In our household, “I’m tired” is a frequent uttering from our 14-year old grandson, Noah, who is seemingly perpetually weary. He takes naps after school, can hardly get out of bed in the morning, often sleeps half the weekends away and still seems low on energy.

Even after all that rest!

Teenagers often have poor habits. I know Noah goes to bed at a reasonable hour, but when he actually gets to sleep is another story; one interrupted by phones, computers and screens which distract from quality snooze time . Couple that with the fact that most teens don’t eat well or drink enough fluids or barely exercise, and it is no wonder they need a nap after school!

Remember that cancer-related fatigue is a side effect of your treatment and will likely diminish as you recover. Working with your health care team to find and treat the causes of your condition is your best approach.

Unless you are a teenager. Then, my best advice is to disconnect the IPod, do your homework and chores and go to bed early

KNOW MORE>

Learning the art of delegation We’ve all heard the expression that “if you want the job done right, do it yourself!” But when a cancer diagnosis or other illness strikes, many of those “do it yourself” people find themselves in new and unfamiliar territory.

Asking for help is not an easy thing to do, but fatigue caused by cancer and cancer treatment can make it difficult to accomplish even the smallest of tasks. Having other people around who can help you with these everyday tasks can alleviate the fatigue, but delegating responsibilities to others can be a difficult task in itself.

Here are some tips to help guide you in delegating tasks to others.

Remember, if you want the job done right, you don’t have to do it yourself!

Know Your World Ask yourself what is contributing to your fatigue.

• Is it the cancer diagnosis?

• Is it the symptoms related to your cancer or cancer treatment?

• Is it the change of roles at home?

• Is it financial stress?

• Is it emotional and/or physical stress?

Know Yourself Discover what personal barriers you need to overcome to realize the benefits of delegating to others.

• Would it cause a sense of anger?

• Would you feel a loss of control?

• Are you concerned that things won't be done right?

• Would you feel like you wouldn't be needed?

• Would it threaten a loss of your "normal" role in the family?

Know What Needs to Be Done • Make a list of what you need done.

• Plan and prioritize your list into items that must get done, items that can be done later and those that can be dropped.

• Make a list of all your friends and family members who might be recruited to assist you. Also, think of individuals associated with an organization, such as a church or synagogue, who might be able to help recruiting others. Remember that the more people there are to help, the easier it is for everyone.

• If possible, find a friend or family member who can divide duties among your family members and friends, considering their skill and knowledge level, motivation and personal traits. An easy way to let people know how they can help is by sending out an email list or calling individuals and asking them to pick one or two tasks they would like to do. It's important to be clear about the responsibility and your expectations.

• Evaluate and provide praise. Thank people for their good work and, to the extent possible, resist the temptation to take over if things go wrong.

Communicate • Openly and honestly, let your friends and family members know your feelings.

• Use "I feel" and "I want" statements.

• Communicate who, what, where, when, how and why.

Resolve Conflict • Shift your focus. Determine what is possible in this situation, and turn away from negative feelings. Separate the person from the problem.

• Create a positive, open attitude. Listen and empathize with what the other person wants or needs. Respect feelings that are expressed.

• State your feelings. Be direct and honest.

State your feelings clearly and factually.

Determine what you are willing to do, or give, to get what you want.

• Evaluate mutual goals. Determine what the other person is willing to do or give up to get what he or she wants and propose a solution that reflects understanding of what you both want or need.

Evaluate Feedback The final step in this process is providing positive and constructive feedback to your friend or family member. If these words are left unspoken, he or she may wonder, "Did I do okay?" "Does he or she notice what I do?" or even, "He or she never thanks me, so what does it matter?" Sharing honest feedback regarding a person's efforts and performance takes courage. Providing praise and constructive criticism will strengthen your relationship and create a greater sense of "team" and support of one another as you face your cancer diagnosis.

Finally...

Delegating tasks can empower family and friends to enhance their talents and skills and possibly develop new ones. In letting go, you show friends and family that you trust, respect them and need them.

Ultimately, by sharing the work, you can devote more time and energy to activities and areas that are most meaningful to you.

Adapted from The Key to Delegation by the Oncology Nursing Society 2001

9

MY PLAN:

BEAT BREAST CANCER Las Palmas Del Sol Healthcare strongly recommends a breast-health program of annual mammograms starting at age 40. Detecting breast cancer in its early stages can greatly increase your chances of survival up to 98 percent.

We’ve made a lot of progress toward beating breast cancer, but we still have a long way to go.

• About 12,100 new cases of invasive breast cancer

are diagnosed in Texas women each year • Breast cancer is the most common cancer among

women in Texas, regardless of race and ethnicity • Among Texas women, breast cancer accounts for

30 percent of all cancer cases Call your doctor today, get screened and encourage others to do the same.

To schedule a mammogram, call Las Palmas Medical Center at 915.521.1150, or Del Sol Medical Center at 915.595.9267.

L P DS H E A LT H C A R E .CO M

10

Give your energy a Kick start your mind, body, and soul with energy boosting changes to your lifestyle. There are many ways to naturally boost your energy and many reasons to do so. Increasing energy levels in the body can have a positive impact on your overall well being whether you are undergoing treatment, in remission, or blessed with good health. You can easily tap into

By Sallie Damron your body's natural energy sources through diet, exercise, and meditation. Certain foods and supplements excel in helping the body maintain a steady stream of energy just as certain types of exercise and meditation can boost your mood and motivation throughout the day. .

Energy Boosting Nutrition Research has shown that there is a concrete link between what we eat and drink and how we feel. Changing your diet can change your metabolism and brain chemistry which ultimately affects your energy level and mood. All foods boost energy but there are foods that are better at keeping blood sugar and energy levels steady. These foods typically contain fiber, natural sugars, complex carbohydrates, protein, iron, and magnesium.

In general, a high intake of fruits and vegetables leave the body feeling calmer, happier, and more energetic.

Most fruit contains fiber and natural sugar which help maintain blood sugar levels. Refined sugar, on the other hand, causes surges in blood sugar which eventually lead to energy crashes.

Vegetables are also natural energy

boosters, particularly leafy greens and asparagus. Spinach contains iron which is a component of energy production in the body and asparagus has an impressive list of B vitamins, fiber, and protein—all of which help regulate blood sugar levels.

A diet composed of 45 to 65 percent carbohydrates helps ensure positive energy levels but eating the right kind of carbohydrates is equally important.

Complex carbohydrates are recommended over simple

carbohydrates for their ability to maintain energy levels. Simple carbohydrates cause peaks and valleys in energy levels and should be avoided so if you want a snack, choose popcorn (complex) over candy (simple). Whole grains, starchy vegetables, and legumes all contain energy-packed complex carbohydrates.

Nuts such as cashews, almonds, and hazelnuts are also an excellent energy boosting snack. They are rich in protein and magnesium, a mineral known for converting sugar into energy. Staying more alert and focused is also possible through the consumption of lean proteins such as lean pork, lean beef, skinless chicken, and turkey.

Caffeine is the most common (and potent) energy supplement currently on the market. When consumed in large quantities caffeine can cause negative side effects such as sleeplessness, anxiety, and agitation. Try a natural alternative to caffeine such as kola nut, yerba mate, green tea extract, and

11 guarana. These supplements have similar effects of caffeine but may be safer to use to boost physical and mental energy. Supplements that are also substances occurring naturally in the body such as Coenzyme Q10, vitamin B6, vitamin B12, folic acid, and amino acids can also be energy boosters.

Research shows that people deficient in these energy enhancing compounds can benefit by taking them in supplement form.

Another super simple way to stay energized is through hydration. Even mild dehydration can slow your metabolism and sap your energy. Water with a squeeze of lemon acts as a natural energy drink that is packed with electrolytes, which are critical for cells to produce energy. Drinking at least six 8ounce glasses of water a day is recommended.

moderate training heart rate range, is best for generating the most energy.

There's no need to run 10 miles, sweat it out on the Stairmaster or even attempt a Boot Camp class because a peaceful walk or two throughout the day will do the trick. Walking leisurely is also the most practical approach to exercise when dealing with an illness.

Energy created during low-impact exercise actually stays with you throughout the day and allows you to feel more alert and focused, which means you'll be more productive and have the time and energy to take another short walk later in the day. If you exercise regularly (at least 30 minutes per day) high levels of dopamine and serotonin are released into your brain which increases energy levels and staves off depression and anxiety.

Walking is one of the best forms of exercise because, not only is it easy to do, it can be snuck into daily activities.

You can take more steps by parking further from your destination, taking public transportation, taking the stairs rather than the elevator, or even just exploring your neighborhood. Other energy boosting exercise includes Yoga (see sidebar), Pilates, Tai Chi and resistance training (when performed with slow, deliberate motions). Be sure to consult your physician before participating in any exercise.

Energy Boosting Meditation

Energy Boosting Exercise When fatigued it is difficult to imagine exercise will actually give you energy but it's true! Even the lightest form of exercise, a 10 to 15 minute walk, has shown to decrease fatigue as much as 65 percent. Low-intensity exercise, where you're able to maintain a low to

Energy is depleted by stress, worry, and anxiety; that is why it is important to be able to pause your mind to allow it to reboot and recharge. Meditation is a reboot and recharge for the body, mind, and soul; it increases mental and physical energy levels and can even help you conserve energy in stressful situations. Meditation has been proven to decrease activity in the parietal lobe which allows a person to live life "in the moment" with less anxiety, less worry, and less stress. It also helps reduce physical pain.

Meditation is a learned skill of multiple techniques that involve breathing and active engagement. If you're a beginner consider taking a guided meditation class with others. If you'd rather do it by yourself there are many meditation

DVDs and books on the market. You may need to experiment with multiple techniques before you find what works for you, for example, not everyone can meditate in the classic cross-legged position, sitting in a chair or even laying down may work best for you.

Meditation can be challenging and it does take practice but, once you learn how to calm and quiet your mind, you will eventually reach a higher level of awareness and inner calm. You will be able to meditate anywhere and at any time. Simply start by making mediation part of your daily routine. Set aside a specific time everyday and stick with it.

Consistently rebooting and recharging your mind, body, and soul through meditation will mean higher energy levels, lower stress levels, and a healthier and happier you.

Get to Know our writer: Salle Damron Sallie has been a freelance writer for various El Paso businesses since 2001 including Stanton Street, Las Palmas and Del Sol Medical Centers, Coldwell Banker de Wetter Hovious, and Makios IT Services. She lives and works in San Francisco and manages a Post Production Department at a Technicolor company.

12

1

Fatigue is always a sign of a serious medical condition. ❑ True ❑ False False. At some point, nearly everyone suffers from fatigue. In most cases, it's acute fatigue -- fatigue that occurs suddenly but lasts less than three months and is usually caused by lifestyle or environmental factors such as physical exertion, stress, lack of sleep, dehydration, or inadequate diet.

In most cases, it's easily treated by addressing the cause: by reducing stress; getting more rest, sleep, or better nutrition; or hydrating properly.

Chronic fatigue lasts longer -- for more than a few months -- and it's more likely to be associated with an underlying medical condition.

2

Is it fatigue?

Test your energy IQ

Women are more likely than men to experience fatigue. ❑ True ❑ False True. Studies have consistently shown that women are more likely than men to experience fatigue. Women also are four times as likely as men to develop chronic fatigue syndrome.

3

If you complain of a generalized lack of energy, you are complaining of: ❑ Fatigue ❑ Weakness ❑ Chronic fatigue syndrome ❑ All of the above Fatigue. Fatigue refers to a lack of energy. It is different from weakness, which refers to a loss of strength or power, and drowsiness, because you can feel tired without feeling drowsy or sleepy. Although people sometimes use these terms interchangeably, from a medical perspective the symptoms are distinctly different.

Chronic fatigue is one aspect of the specific medical condition chronic fatigue syndrome, but CFS involves more than just fatigue. You can have

13 chronic fatigue without having chronic fatigue syndrome. CFS is extreme, long-term fatigue that is associated with other multiple symptoms. Also, in CFS, other possible causes of fatigue have been ruled out.

4

6

Which of the following can cause acute fatigue? ❑ Alcohol ❑ Cigarettes ❑ Caffeine ❑ All of the above All of the above. Fatigue is sometimes a side effect of psychoactive substances such as alcohol, nicotine, and caffeine. Other substances that can cause fatigue include many over-the-counter and prescription medications, including many antihistamines, blood pressure medications, steroids, tranquilizers, and painkillers as well as marijuana and many other illegal drugs.

5

All of the above. Fatigue is a common feature of many, if not most, illnesses. This includes all of the above as well as cancer; anemia; multiple sclerosis; eating disorders; autoimmune diseases (such as lupus); heart, liver, or kidney disease; and a wide variety of infections.

9

7

Hypothyroidism tends to make people feel sluggish. ❑ True ❑ False True. It is a condition in which the thyroid gland does not make enough thyroid hormone.

Inflammation of the thyroid gland is the most common cause. Other symptoms are being more sensitive to cold, depression, heavier menstrual periods, weakness, and unintentional weight gain.

8

Exercise can help counter the effects of fatigue. ❑ True ❑ False True. Exercise can often help relieve the effects of fatigue, especially more short-lived, acute forms of fatigue. Other things that may help: better hydration, better diet, relaxation, and, of course, more rest and better sleep.

Getting adequate rest can fight short-term fatigue and alleviate symptoms of more chronic fatigue. ❑ True ❑ False False. In most cases, chronic fatigue is not substantially improved by rest. Chronic fatigue often makes it more difficult to get adequate rest. Similarly, fatigue can interfere with sleep, resulting in unrefreshing sleep, difficulty falling asleep, frequent awakening, or sleep apnea. Rest is unlikely to relieve fatigue caused by a medical condition.

All of the above. Fatigue is associated with a wide variety of mental, emotional, or psychological issues. It is both a symptom of depression and a risk factor for it. It's also associated with grief, stress, anxiety, and substance abuse.

Caffeine is known for its stimulating effects, but long-term heavy use can result in fatigue, especially during periods of withdrawal.

Which of the following medical conditions can cause chronic fatigue? ❑ Arthritis ❑ Cancer ❑ Hypothyroidism ❑ All of the above

Which of the following emotional/psychological conditions can cause chronic fatigue? ❑ Grief ❑ Depression ❑ Anxiety ❑ All of the above

10

What percentage of patients complain to their primary care doctor about fatigue that interferes with their daily lives? ❑ 8% ❑ 16% ❑ 27% ❑ 51% 27%. Fatigue is one of the most common complaints in medicine, accounting for an estimated 10 million doctor office visits each year. Because fatigue is a common feature of everyday life but also a common symptom of so many different medical conditions, it can be difficult for doctors to properly assess and treat. In many cases, the most important medical response to persistent fatigue is to get tested for potential underlying physical or psychological medical conditions.

Caffeine and other stimulants may help fight fatigue in the short term, but longer-term, they may actually contribute to the problem.

Source: http://women.webmd.com/rm-quizfatigue-something-else

Or something else?

14

Providing energy for two

Coping with fatigue while caring for your loved one No Get Up and Go? Caregiving Energy Zappers One of the biggest complaints you hear from a caregiver is that they simply have no energy. Given that the average caregiver works outside the home, raises a family, and still provides an average of 20 hours a week to their loved one, it’s no wonder caregivers are zapped of energy.

Between the daily monotony of pills, food trays, doctor appointments and laundry falls the other life ‘stuff’ – working, raising children, being involved in community activities and maintaining life outside of caregiving.

In her blog about caring for a mother with Alzheimers and Parkinson’s

Disease, writer Carol O’Dell made and shared a remarkable discovery. “I was caring for a lot of people, yes, but when I began to observe what was draining my energy, it was less physically related than I initially suspected”, she writes.

Here are what O’Dell calls the 5 Caregiving Energy Zappers • Lack of sleep.

• Worry and Regret • Control Issues/Boundary Issues • Grieving • Holding on too long/not letting go Lack of sleep is obvious, and the most physical of the 5 zappers. It’s also perhaps the most detrimental effect of caregiving.

So what can you do?

• Do you have a friend or neighbor or relative who lives nearby that you could go and sleep in a guest bedroom once or twice a month? You need to be OUT of your house, so your body doesn’t have all those cues to wake up.

• Call your local council on aging and find out about respite services in your area. Or call a large church and ask for an adult sitter–or take your loved one to an adult day care. Insist they go. If they’re pouty, oh well. You have to take care of your health.

Worry and regret: Worry is looking forward, living in fear of a future that isn’t even here yet. What if…?

15 Know more> Caregiving Statistics Regret is looking back, beating yourself up for what’s already done.

Why did I? Both are not living in the present.

• Worry and regret are just borrowing trouble, and trouble multiplies. They will eat at your mind, your heart and your life and will never stop. There’s always something to worry about, always something to regret.

• Stop, turn around, face this bully and say “NO.”I suggest wearing one of those wrist bands (one of those rubber band/bracelet things). and every time you start to worry or regret, snap it real hard. Say out loud, STOP. Choose a good thought to replace it with. Have 2-3 fall back thoughts to replace the negative ones with–or put on music but stop the cycle.

Control Issues/ Boundary issues: You’re either one way or the other. You have to control everything–or you don’t know how to say no. It comes with the territory, and let’s face it, caregivers are bossy. Either by nature or by default, we’re used to running things.

We know how mom likes her eggs, how to get her to take her pills, how we like the bed made, and on and on…. We don’t ask for help because we want things done our way.

Caregivers are all people pleasers.

We like being needed, but the problem is, it mounts and mounts, and we simply can’t do it all. Stage left, in comes worry and regret. We need to give up our perfectionism and realize that we don’t always have to be busy.

How to stop? Breathe. One deep breath at a time. Ask for help, and then tell yourself that no one has to do it your way. Find small 5 minute relaxers–a bath, a walk, and try not to think ahead, plan, or organize your thoughts. Just be. Each time you feel your nerves building. Stop, Breathe.

Fill every ounce of your lungs. Do it three times. The world can wait.

Breathing is a great stress reducer.

Grieving: Those of us who have a loved one with a “life limiting illness or disease” knows that our time with our loved one is running out. We’re already grieving. Our hearts ache, and yet we have to keep on. Grieving is hard, necessary work, but it’s still work and it takes an enormous amount of energy to grieve.

If this is where you are in your life, first, recognize it. Second, be easy on yourself.

No wonder you don’t have energy.

Just get through. Grieve as only you can. Look for ways to soothe your soul–journal, pray or meditate, go out in nature and just sit. Talk if that helps, or be silent. This is a part of the process and we have to honor grief.

When we do, when we don’t fight it but let it naturally occur, then it’s healing and cathartic–and it doesn’t last forever.

Letting go: Holding up a cardboard box isn’t difficult, right? It’s not heavy, but stand there long enough and that cardboard box starts feeling like a boulder. Not letting go is the same way. You can’t get your mother back from cancer. I’m sorry. I really am. But you can’t. You have to let go and move on with your life.

Holding on is subtle and can go undetected. I ask you, what are you holding onto? What do you need to grieve? What are you going to have to let go of? When will you hold out your empty hands and trust that something or someone new will come into your life. I can’t promise that you’re not going to have to sit with that void for a while, but I can promise you this: Until you let go, you’re hindering all the good out there that’s waiting to come into your life.

Energy zappers keep us from our joy and purpose. They make us exhausted, grumpy and lost in a fog.

By identifying our nemesis, our energy zapper–we can stop, turn, look at it for what it is, and make better choices.

Adapted from : http://caroldodell.wordpress.com/2008/04/1 1/no-get-up-and-go-5-caregiving-energyzappers/

A caregiver is an unpaid individual (a spouse, partner, family member, friend, or neighbor) involved in assisting others with activities of daily living and/or medical tasks. Formal caregivers are paid care providers providing care in one's home or in a care setting (daycare, residential, care facility, etc.).

• 65 million caregivers, 29% of the U.S. adult population, provide care to someone who is ill, disabled or aged during any given year and spend an average of 20 hours per week providing that care.

• Six out of ten family caregivers are employed.

• The value of the services family members provide for “free” when caring for older adults is estimated to be $375 billion a year.

• Approximately 66% of family caregivers are women. More than 37% have children or grandchildren under 18 years old living with them.

• 47% of working caregivers indicate an increase in caregiving expenses has caused them to use up ALL or MOST of their savings.

• 23% of family caregivers caring for loved ones for 5 years or more report their health is fair or poor.

• The stress of family caregiving has been shown to impact a person’s immune system for up to three years after their caregiving ends.

• More than 1 in 10 of family caregivers report that caregiving has caused their physical health to deteriorate.

While caregiving will likely be the hardest job you’ll ever do, it may also bring you closer to your loved one. Caregiving allows you to demonstrate your love and respect, and it can give you a deep sense of satisfaction and accomplishment. Through caregiving, you may find a new sense of purpose in life, and you’ll undoubtedly learn things about yourself that you didn’t know before Sources:National Alliance for Caregiving in collaboration with AARP 2005 Patient Resource.com

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Caregiver burnout Caregiver burnout is a common occurrence among cancer caregivers. Mental and physical exhaustion plague the caregiver, causing symptoms similar to mild to severe depression. The good news is that caregiver burnout can be prevented and managed.

Signs of Caregiver Burnout The signs of burnout can present themselves in many ways, such as: Changes in Sleep Pattern Sleeping too often, too little, or experiencing interrupted sleep can often signal caregiver stress or burnout.

Changes in Appetite Take notice of any change of appetite, such as eating more or less. This can result in weight loss and weight gain. Eating healthy can provide the much-needed energy to provide quality care.

Exhaustion Feeling fatigued is often one of first burnout symptoms people experience. If exhaustion prevents you from completing basic daily activities or is persistent, see your doctor.

Withdrawing from Friends and Family Caregivers suffering from burnout often withdraw from friends, family, and social activities. This may be due to feeling tired, experiencing guilt about being away from the patient, social anxiety or other reasons.

Feeling Overly Emotional Crying at the drop of a hat or feeling angry for no reason are important signs of burnout. Displaced anger can often occur during burnout.

Preventing Caregiver Burnout Nipping burnout in the bud benefits both you, the caretaker, and the person you care for. You'll feel better, and thus be able to have more energy and ability to provide for the individual in need.

Take Care of Yourself You cannot possibly begin to care for another if you aren't taking the time to care for yourself. Keep up with your regular doctor's appointments, exercise, and a healthy diet.

Take Breaks Make time for yourself to relax and rejuvenate. Regularly schedule trusted friends, family, or a home health aide to relieve you of caregiving duties for a period of time each day. Many caregivers feel guilt about leaving the bedside, but it's also good for the patient. Seeing a new face and knowing the primary caregiver is getting relief can uplift morale. The patient may feel like less of a burden if the caregiving is shared.

Delegate Tasks to Family and Friends You will find friends and family are more than happy to help in time of need. You just need to ask. Things like cooking meals, running errands or cleaning can all be delegated to friends and family. Having someone else pitch in and help you with these tasks will leave you with time to concentrate on providing care for your loved one.

Educate Yourself about the Disease The more you know, the better you'll know what to expect. Ask doctors and nurses about your loved one's condition

17 and what you as a caregiver need to know.

The Internet is also a very good way to learn more about your loved one's disease.

The American Cancer Society and National Cancer Institute are excellent places to start.

As you research, write any questions or comments you may have for the doctor and take them to the next appointment.

Get organized Many caregivers also are responsible for maintaining medical records, insurance claims, and finances, not to mention medication and eating schedules. The key to success here is organization. Keep medical records neat and accessible by storing them in a large file, organized by date. Medicine schedules can be created with a spreadsheet, then printed out daily or weekly. As each dose is given, you can check it on the sheet with the time. The same can be done for eating schedules.

Join a Caregiver Support Group Whether it be online or through the hospital, a caregiver support group is an excellent way to meet others going through the same thing as you. It really does help to have someone who can provide you with tips or can identify with daily caregiving life.

Most hospitals have a caregiver support group. Check with the hospital administration or social worker. Your local American Cancer Society may have a local support group in your area, too.

When to Seek Help If you feel like you may be experiencing caregiver burnout, see your primary care physician. He or she can make recommendations based on your symptoms and personal information. Some caregivers find relief in regularly talking to a therapist or religious counselor while caregiving.

If you have thoughts of hurting yourself or your loved one, go to your local emergency room or call 911. Severe burnout can result in these feelings, but help is always available.

Free Download: Vist rgcf.org to download a handy medication log form designed to help track medications and dosages.

Source: "Taking Care of the Caregiver". My Planner. American Cancer Society. 11 June 2008. Accessed 28 June 2008. http://www.cancer.org/acs/groups/cid/documents/webcontent/00

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bHealthy Habitsd

“People who eat a diet rich in nuts, including peanuts, are less likely to die from heart disease or cancer, new research suggests.”

Go nuts!

A recent study published in New England Journal of Medicine gives a new meaning to the phrase health nut. It showed an association between regularly eating nuts, and a reduction in your risk of death from a major chronic disease. That's it. Just a handful of nuts and you can decrease your chances of dying from heart disease, cancer and other diseases.

A handful of nuts, according to the study, translate to a daily 1-ounce serving. That’s about 18 cashews, if you are a cashew fan. Just that small consumption, the study reported, showed a 20 percent lower risk of death from any cause, and people who ate nuts at least five times per week had an 11 percent lower risk of death from cancer compared with people who

didn’t’ eat nuts.

The variety of nut, including peanuts, which are actually legumes, did not seem to make a difference, said senior author Dr. Charles Fuchs, of the DanaFarber Cancer Institute in Boston.

"The benefit really seems to span across nuts," said Fuchs.

The two databases used in the analysis included about 76,000 women who are part of the ongoing Nurses' Health Study and 42,000 men who are regularly evaluated as part of the Health Professionals Follow-up Study.

The researchers had to account for the fact that nut eaters tended to be healthier when it came to smoking, alcohol consumption, obesity, exercise habits and other elements of their diet, such as eating more fruits and vegetables.

Yet even when those factors were taken into account, they said, nut consumption seemed to be tied to a lower risk of early death.

Researchers share that they don’t exactly know what it is about nuts that boost health or which nuts are the best.

Since the study doesn’t tend toward any one nut varietal, they tell people to eat mixed nuts.

So go nuts! Here are a few facts to get you started toward better health!

Walnuts The nutrients in several types of nuts can help protect your body against the damaging physical effects of being stressed out. One study looked at nuts rich in alpha-linoleic acid, like walnuts, and found that they had a heartprotective benefit during times of acute stress -- which are known to cause cardiovascular strain.

Almonds Almonds, thanks to high vitamin E, vitamin B and magnesium content can bolster your immune system when you're stressed, reported Women's Health.

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eat, live and be well Heart Health and Nuts Nuts, like almonds, hazel nuts, peanuts, Brazil nuts, walnuts and cashews can all play a role in reducing the risk of heart disease, according to a Harvard review.

That's because nuts may help reduce LDL cholesterol and incorporate a dose of heart-healthy monounsaturated and polyunsaturated fat and fiber, which has a heart-protective effect. Nuts are also rich in arginine, an amino acid that converts to nitric oxide in the body and helps blood vessels to relax.

Pistachios A diet rich in pistachios may provide some protection from lung cancer, according to preliminary research presented at the American Association for Cancer Research Frontiers in Cancer Prevention Research Conference. The researchers theorize that the nut's richness in gamma-tocopherol, a type of vitamin E, may be the key to cancer protection, although further research is required.

Weight Maintenance The 2013 review of nut health benefits found a modest improvement in overall weight, but several studies have found that nuts can play a role in weight maintenance. That's because nuts are satisfying -- a "high satiety" food -- that is metabolized slowly by the body, thanks to high fiber counts. In other words? Snackers are more satisfied after eating nuts than after eating foods of comparable caloric value, but less nutrient density.

Cholesterol A walnut a day may keep bad cholesterol away, according to a 2010 study in the Archives of Internal Medicine that found a 7.4 percent reduction in "bad" LDL cholesterol and an 8.3 percent reduction in the ratio of LDL to HDL, reported WebMD. What's more, triglyceride concentrations declined by more than 10 percent.

Prostate Cancer Brazil nuts, which are high in the mineral selenium, may provide some protection against advanced prostate cancer,

according to preliminary research presented at the American Association of Cancer Research. The research was conducted on a Dutch cohort study and found that men with high levels of selenium, tested from toe nails, were 60 percent less likely develop advanced prostate cancer within 17 years.

Brain Health Thanks to the healthy dose of vitamin E that nuts can deliver, they are considered a brain food -- helping to prevent cognitive decline that happens with age. Peanuts (even though they are legumes, we commonly group them with nuts), in particular, may be a good choice because they are high in the Bvitamin folate, which improves neural health, reducing risk of cognitive decline.

Men's Reproductive Health For men looking to start a family, walnuts may have an effect on sperm quality. Eating about two handfuls of nuts, one UCLA study found, could improve the quality of sperm, in terms of its "vitality, motility, and morphology," the researchers reported. What's more, pistachios may play a role in reducing erectile dysfunction, according to a study in the International Journal of Impotence Research Source: Huffington Post

get cooking!

Farro with Pistachios & Herbs Here we stir fresh parsley and crunchy pistachios into farro for a scrumptious side dish. Serve this simple grain right in the same dish with a rich stew. The nutty flavors of farro and pistachios are the perfect complement to the rich broth of the stew.

Ingredients • 2 cups farro, (see Tip) • 4 cups water • 1 teaspoon kosher salt, divided • 2 tablespoons plus 1/2 teaspoon extravirgin olive oil, divided • 1 large yellow onion, chopped

• 2 cloves garlic, minced • 4 ounces salted shelled pistachios, (about 1 cup), toasted and chopped (see Tip) • 1/2 teaspoon freshly ground pepper, divided • 1/2 cup chopped fresh parsley Preparation • Combine farro, water and 3/4 teaspoon salt in a large heavy saucepan and bring to a boil. Stir and reduce the heat to a simmer; cook, uncovered, until the farro is tender, 15 to 20 minutes.

• Meanwhile, heat 2 tablespoons oil in a medium skillet over medium heat. Add onion and garlic and cook, stirring, until translucent, 4 to 6 minutes. Remove from the heat.

• Combine pistachios, the remaining 1/2 teaspoon oil and 1/4 teaspoon pepper in a large bowl; toss to combine.

• Drain the farro and add to the bowl along with the onion mixture and parsley. Season with the remaining 1/4 teaspoon salt and pepper. Toss to combine.

Tips & Notes • Make Ahead Tip: Prepare up to 2 hours ahead. Hold at room temperature and reheat over low until warm.

• Tips: Farro is a high-fiber whole grain that is an ancestor of modern wheat. It is commonly used in Italian cooking and is becoming more popular in the U.S. Find it in natural-foods stores and amazon.com. Cooked barley can be used as a substitute.

• Toast pistachios in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 4 to 6 minutes.

Makes: 10 servings, about 2/3 cup each Total Time: 35 minutes Nutrition Per serving: 220 calories; 9 g fat ( 1 g sat ); 0 mg cholesterol; 31 g carbohydrates; 8 g protein; 5 g fiber; 163 mg sodium; 160 mg potassium.

Nutrition Bonus: Fiber (20% daily value) Carbohydrate Servings: 2 Exchanges: 1 1/2 starch, 1 vegetable, 1 1/2 fat

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bHealthy Habitsd eat, live and be well

yoga

by Erin Stroud

for

energy

Yoga is an integrative therapy that can be used at any stage of illness to improve the quality of life. We use breath-control, gentle movement, imagery, and meditations that allow individuals to turn their focus inward, in order to feel in control of their lives. It has been documented that yoga aids in reducing anxiety, depression, pain, insomnia, and chronic fatigue that are common side effects of cancer and its treatments.

Yoga meets you exactly where you are. Some days you feel strong and full of energy, while others leave you feeling like you’ll never make it out of bed. When faced with the fatigue that comes with cancer and its treatments, it’s a struggle to know how we’ll feel when we wake up in the morning, so making plans for an exercise regimen becomes very difficult.

Yoga can take many different forms. Your

circumstances (your diagnosis, the kind of treatment you’re undergoing, and how you’re feeling) will determine your practice. Restorative yoga is an ideal physical practice for those with cancer.

Let’s take a second to consider the word, restorative. Merriam-Webster defines the word restorative as ‘having the ability to make a person feel strong or healthy again.’ When we’re fatigued, isn’t that exactly how we’d like to feel, strong and healthy? In Restorative Yoga, props are used to support the body. The use of props, such as blocks, bolsters and blankets, allows the body to open through passive stretching. Poses are performed on the floor and are held for longer periods of time allowing for a very peaceful, meditative practice.

But what about those days when we can’t muster up the energy to get out of bed? Remember when I said yoga would

meet you where you are? Yes, there’s even a practice for times when we’re feeling fatigued, lethargic and defeated.

Prāṇa is the Sanskrit word for life force. Prāṇāyāma is the "extension of the prāṇa or breath" or, "extension of the life force." Breathing is essential for regulating and controlling the life force. A simple yogic breath is a great way to begin to redirect life force into the cells.

To practice this breath, sit tall, allowing the lower abdomen to expand as you breathe in. The shoulders should remain still. Focus on filling up the lungs, without straining. When you exhale, try to empty the lungs completely, so the inhale almost becomes a reflex. Very easy, very controlled. Continue this pattern for as long as you can, at least ten minutes every day. The breath is something that

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l know more>

is lost when we’re fatigued, anxious or depressed. Try focusing on the breath while in your car, in line at the grocery store or during treatments and see, just by simply breathing, how much more calm you feel.

Breathing and meditation are the components of yoga that have the biggest impact on fatigue, vitality, depression, as well as a reduction of inflammation.

Spending just 5 minutes of your day, turning your attention inward, can make all the difference in the world. You begin to feel connected to your body in a way that you weren’t before.

Unfortunately, meditation is a practice that most individuals find unattainable, or overwhelming. I’m here to tell you that anyone can do it! Begin by sitting in a comfortable position, eyes closed and breathe, using that yogic breath. Try this for 5 minutes. Acknowledge thoughts as they enter the mind and then release them.

Acknowledge and release. Using the breath to find that mental, emotional and physical release.

The use of mantras, imagery or guided mediation also allows us to clear the mind, creating a reality of health and wellness.

For example, using imagery during radiation or chemotherapy can dramatically change our experience. Instead of whatever negative connotations we carry with us into treatments, think of the treatment instead as healing nectar, or healing waves of energy. See it as your ally in helping to rid your body of cancer.

Use the inhale to manifest positive thoughts and emotions into your being, and the exhale to rid yourself of feelings of hopelessness, sadness, fear, anger and resentment.

Carving time out for yourself is the key.

By starting small, and creating these positive associations, we have the power to change our entire outlook, allowing us to feel in control of our lives and treatment.

Cancer patients who practice yoga as therapy during their treatment often refer to their yoga practice as a life-saver. No matter how sick from treatments and no matter how little energy, many find that the one thing that would bring relief were a gentle set of therapeutic yoga poses geared for cancer patients.

When battling cancer, the worst part is not just the symptoms of the disease itself, but often the discomfort and debilitating fatigue brought on from cancer treatments.

Whether faced with the scar-tissue of surgery or ongoing nausea and weakness from chemotherapy or radiation, cancer patients endure a long road of physical trials.

But as many cancer patients and cancer survivors are discovering, there are ways to strengthen their bodies and deal with the uncomfortable side-effects of treatment, both during and after treatment.

As the interest in more holistic approaches to healing is growing, yoga therapy for cancer patients and cancer survivors is emerging as one of the more successful methods for combating the physical discomfort of cancer and cancer treatment.

How does yoga help relieve the suffering that cancer all too often brings with it?

Gentle yoga poses for cancer patients can work magic on many levels. First of all, yoga used as therapy for cancer can help clear out toxins accrued during cancer treatment more effectively. Yoga asanas stimulate not just muscles, but also increases blood flow, balances the glands and enhances the lymphatic flow in the body, all of which enhances the body's internal purification processes. The deep, relaxing breathing often emphasized in yoga for cancer therapy also increases the current of oxygen-rich blood to the cells, delivering vital nutrients to tired cells and further clearing out toxins.

In addition to removing toxins, yoga for cancer can help dissipate tension and anxiety and enable cancer patients to settle into a greater sense of ease and well-being. Stress depresses the body's natural immune function, which may be one of the reasons that there is evidence that people who practice yoga for cancer have greater recovery rates.

Regular exercise also has been shown to stimulate the body's natural anti-cancer defenses. However, few cancer patients or cancer survivors feel up to the task of

engaging in a 'regular' exercise regimen.

Many find that yoga as therapy for cancer provides an ideal, balanced form of wholebody exercise. It's no wonder that more and more doctors have begun to recommend yoga for cancer patients and cancer survivors.

For those enduring chemotherapy and radiation, yoga for cancer provides a means to strengthen the body, boost them immune system, and produce a muchsought-after feeling of well-being. For those recovering from surgery, such as that for breast cancer, yoga can help restore motion and flexibility in a gentle, balanced manner.

Yoga for cancer survivors and patients also provides an internal anchor of calm.

Many practicing yoga therapy have discovered an interesting, subtle benefit, an increased awareness of a great, internal stillness and sense of unity.

They've found, at the most fundamental level of their own consciousness, a sense of true health and vitality that spills over into other aspects of life.

Get to Know our writer Erin attended her first yoga class in 1999 and continued to practice intermittently for almost 10 years. In 2008, she began to incorporate yoga as part of her regular routine for the physical benefits it offered while training for marathons. She continued to seek the purely physical part of yoga until she lost her mother to cancer. Her practice immediately deepened as she worked through the grief process and in June 2013 she completed her teacher training at Casa de Yoga in El Paso, Texas. Erin strives to deliver an emotionally uplifting class, encouraging her students to practice self-love and acceptance. Pursuing her dream of working with individuals undergoing treatment for various forms of cancer, as well as with cancer survivors, Erin hopes to expand the available resources for care to the cancer population within her community.

$20 for a week of unlimited sessions for first time guests, at either location 11660 Montwood, Suite M, El Paso, Texas 79936 (915) 921-1980

2419 North Stanton El Paso, Texas, 79902 (915) 792-0020

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know on the go! in the

understanding the cancer experience

Comes in All Colors Released A colorful holiday crowd of about 150 music lovers enjoyed an evening of good food, lively spirits and great music at the December 19th CD release party for “Comes in All Colors”, a joint venture between musicians Patty Tiscareño and Billy Townes. A collection of songs done in tribute to friends and family members whose lives have been impacted by cancer, the album is the second fundraiser of its kind for the Rio Grande Cancer Foundation.

The first project, “The Kitchen Project”

by PT & the Cruisers has generated $40,000 in proceeds to the foundation.

Hosted by proprietor Mark Heins of The Greenery, guests were treated to a delectable buffet while they enjoyed a live performance by jazz artists who contributed to the project. Vocalist Patty Tiscareño entertained the crowd with some of the selections from the album, including “Smile”, “The Look of Love” and “Bye Bye Blackbird”.

All proceeds from the sale of “Comes in All Colors” benefit the programs and services at the Rio Grande Cancer Foundation, the community’s foremost center for enhancing the quality of life for those affected by cancer.

To order your copy of either CD, visit our website at www.rgcf.org or contact the Foundation at (915) 562-7660.

events & happenings

Rio Grande Cancer Foundation 10460 Vista del Sol Suite 101 El Paso, TX 79925

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Help RGCF save valuable time and resources As you already know and have experienced for yourself, our magazine, “In The Know: Understanding the Cancer Experience” is a real treasure of insight and inspiration. One of our biggest charges here at the Rio Grande Cancer Foundation is to be FISCALLY prudent so we can continue granting dollars to not-forprofits and to sustain our own programs. Another is to be SOCIALLY responsible to our community and resources. To that end we are now offering two ways for our readers to get In The Know and stay in the know. We will offer a digital version of our magazine to be a little more earth friendly and to cut down on printing costs!

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