Intheknowissue32r

know

Issue 32

understanding the cancer experience

in the

complimentary magazine

The colors of

CANCER New look, new year at RGCF

Spiritual Direction After Cancer Move In New Directions Resolutions: Eating Well, Being Well

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

THIS ISSUE: New Directions “I find the great thing in this world is not so much where we stand, as in what direction we are moving: To reach the port of heaven, we must sail sometimes with the wind and sometimes against it but we must sail, and not drift, nor lie at anchor.”

Oliver Wendell Holmes, Sr.

Welcome to issue 32 of In the Know: Understanding the Cancer Experience. We are excited about ITK’s fresh look, a change that has come about from the adoption of a new and vibrant logo approved by the foundation’s board of directors. (Read more inside about the new logo in our feature article “The Color of Change”).

Oliver Wendell Holmes, the great American physician, teacher and author, was right on the money when he talked about change and direction. While change can be a bit scary, it is much more frightening to ‘drift’ or ‘lie at anchor’.

For the past eighteen years, the Rio Grande Cancer Foundation has created or made it possible for others to create programs which positively impact the lives of people with cancer. As we edge toward two decades of service, it is with a goal to build on the work that we’ve done to date through collaboration with providers and partners, expanded initiatives in survivorship care and the promotion of positive health behaviors. The Foundation is well poised and committed to meeting the changing needs of cancer patients and we look forward to making the journey in your good company.

To that end, this issue is aptly themed “New Directions” with some concrete ideas from author Sallie Damron about committing to moving yourself in new directions.

Check out her tips for reducing your risk of cancer and generally improving your quality of life. Follow those tips up with the Healthy Habits you can use to turn your diet around as well as advice from fitness guru Sandra Terrazas on how to start (and keep up) an exercise program.

It is a proven tenet that prayer and meditation are helpful to patients undergoing cancer treatment. Writer Lisa Garibay takes us on a spiritual journey in her article about “Taking Direction from Above”. In her interviews with three chaplains, Lisa brings new light to wellness which involves more than physical health, but the integration of physical, mental and spiritual well-being.

We extend our sincere thanks to the Reverend Cindy Anderson and Chaplains’ Sam Faraone and Richard Sones for sharing their considerable insight.

In 2015, the Rio Grande Cancer Foundation will begin embarking on some fundraising projects in which we will need your help and participation. We’ll be collecting your best recipes to be included in a “Colors of Cancer Cookbook” which will be published in 2015. Break out your best dishes to share with our ITK readers!

On behalf of the board of directors and the good staff at the Rio Grande Cancer Foundation, we send our wishes for a blessed holiday season filled with family, friends and good health.

Sincerely, Patty Tiscareño Executive Director

Rachel Juarez

F E AT U R E S in the

know is published by the

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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

New Directions

Help From Above

Eat well

It’s a good time to begin again. In this feature we offer some quick and helpful ‘life hacks’ that will get you off and running - in a new direction!

Spirituality is key to renewal and growth. In this feature we talk to three experienced spiritual guides who can offer insight after a cancer experience.

Understanding what foods can offer the most healthful impact is important in any diet. This is especially true during and after cancer treatment. Take a look at what we’ve got cooking!

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

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Turning A Page Change Abounds At Our Foundation As 2015 Begins

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n a move as bold as the colors of all the cancer awareness ribbons, the board of directors of the Rio Grande Cancer Foundation elected to retire the flowing river logo and replace it with one that more accurately represents the mission and vision of El Paso’s only cancer foundation.

President Dan Olivas explained the rationale behind the change. “Cancer is not defined by just one color and neither is our foundation”, he said. The new logo, awash with ribbons of plum and red, yellow and blue reflects the foundation’s focus and direction. “The bright colors”, he added “serve as a reminder that even in the darkest of times, an ally is there.”

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Ask a cancer patient about how their diagnosis altered their life and chances are they will answer that a cancer diagnosis changes everything. Life at the moment of a cancer diagnosis becomes a bookmark in personal time, dividing life either Before Cancer or After Cancer.

Indeed, things in the world of cancer have vastly changed; and many of them for the better. For example, many people are surviving longer and thriving after cancer. Much of the credit for this statistic is that cancer is being detected earlier, presumably at an earlier and more treatable stage. The progress in understanding cancer isn’t just limited to the professionals. More and more people are taking charge of their own health and becoming attuned to changes in their bodies. As a result, more people are scheduling their mammograms and

colonoscopies and other diagnostic tests as a preventative rather than reactive measure.

Over the past 18 years, the Rio Grande Cancer Foundation has been meeting the needs of cancer patients through direct grants, programs and services. In fact, during that time, we have contributed over $8,000,000 in support of cancer patients in our local community. But because there are so many issues common to cancer survivors, the foundation is taking steps to ensure these issues are addressed and accessible.

In April 2015, the Foundation, along with partners from the cancer care community, will conclude a communitywide cancer needs assessment survey; the first done in over a decade.

Conducted by a Boston-based team, Health Resources in Action, (HRia), the

process involves input from patients and professionals alike. We are hopeful the findings from this extensive process will help define new directions, programs and services.

As the Rio Grande Cancer Foundation moves in to its third decade of service to the El Paso community, we believe our new logo represents our approach – straight forward and to the point – and serves as a symbol for the complex and ongoing battle every cancer patient faces.

We are your local cancer resource.

We are the Colors of Cancer.

To know more about our new logo visit: www.colorsofcancer.net To learn more about the foundation: www.rgcf.org

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A Fond Farewell Jutta Ramirez begins a new chapter

by Patty Tiscareño

When I first began my employment with the Rio Grande Cancer Foundation in 1996, I was the sole employee for the first two years.

Needless to say, conversation in the office was terribly one-sided!

Gratefully, in 1998, our staff increased by 100% with the addition of Jutta Ramirez.

Over the course of sixteen years, Jutta has served in multiple roles with the Foundation, beginning her service with accounting duties in the early days, to her current role of oversight for the annual grants distribution and management of the transportation and alliance programs. As with so many small organizations, Jutta has worn many different hats… and all of them with style and distinction.

On December 31, 2014, Jutta will retire from her duties at the Rio Grande Cancer Foundation. “I’ve

been working for fifty years,” she says. “It’s just simply time”, she adds.

I have had the pleasure of working with Jutta for over 20 years, some of that time at the El Paso Cancer Treatment Center before it was sold in 1996. During that time, she has continually inspired me with her dedication to her work, but mostly for her genuine compassion for the people who come through our doors.

“She always makes time for every patron she counsels”, says Cindi Martinez, Program Administrator, “and treats them with respect and compassion”. “She listens so patiently to each patron and make them feel that their problems are shared and important”, added Martinez.

It has been an honor to work alongside Jutta over the past two

decades. She has been my counsel, my second in command and a model to follow. Through lean times and good times, she has been a constant, only missing a handful of workdays during her long tenure.

As Jutta retires, it is with our sincere gratitude for having made a remarkable contribution to the lives of cancer patients and families in our region, as well as the many colleagues with whom she has worked.

On behalf of the board of directors and the staff of the Rio Grande Cancer Foundation, congratulations on your richly deserved retirement! You will be dearly missed.

P.S. If you would like to leave a retirement note for Jutta, please visit our Facebook page at www.facebook.com/rgcf

tio ns

in new

Di re c

Moving

By Sallie Damron

Choose a healthier and happier direction this year - a direction that will take you away from unhealthy habits and towards an enriched and healthier existence. This direction will help you reduce your risk of cancer through wise lifestyle choices which will improve your quality of life.

Moving in a new direction requires commitment so set yourself up for success and take inspiration from us!

Weight Loss & Healthy Eating A healthy diet does wonders for your heart and decreases your risk of many types of cancer, so choose the direction of healthy eating no matter what you weigh.

Incorporate into your diet more fruits, vegetables, and whole grains. Stock your refrigerator and cabinets with healthy choices and eat at home as often as you can. Take your lunch to work and pack good-for-you snacks such as yogurt, almonds, or fruit. You'll be less likely to hit the vending machine or eat fast food if you plan your snacks and meals.

If you need to lose weigh start by cutting back on portion sizes and snacking. Try to stop eating after 8 p.m. every day. Drink more water and less soda or sugary drinks (this includes juice). Avoid the temptation of extreme dieting. Restricting entire food groups or dropping below 1000 calories a day might work in the short-term but the new direction you have chosen for your life should be one you continue to follow even after you are down to your ideal weight.

Make a conscious decision to eat what is best for your body most every day. When the pounds start to drop you will be encouraged to continue in the direction of healthier choices and less likely to fall back on your bad habits.

If you are eating and feeling healthier you will be more motivated to exercise. No need to sign up for a gym membership with the rest of the New Year’s resolution crowd, you can walk, jog, hike, climb stairs, swim, ride a bike, even play your favorite sport. What’s important is that you move your body. If you do join a gym, find a workout buddy. If you exercise with a friend you are more likely to stick with it.

Aim for at least 30 minutes of physical activity every day. If you want to lose weight increase your activity to an hour or more a day. Consistently exercising is not necessarily an easy task so make sure you

celebrate your smaller victories such as making it to the gym four days in one week or walking every day for 30 to 45 minutes.

Reward yourself with things that feed your healthy habit of exercising such as finding new music for your workout or getting a massage to relax sore muscles.

Exercising not only burns calories but it also improves your mood, boosts your energy and helps your body fight against certain types of cancer, type 2 diabetes, stroke, arthritis, depression, and a host of other health conditions and diseases.

Exercising is also an excellent stress reducer because it naturally boosts endorphins which trigger positive feelings in the body; it can also distract you from what is causing your stress.

your social life by making new friends. Join a club or turn an acquaintance into a confidant. Consider doing all the things you have put off because you are too busy.

Make time for family and friends, traveling, and volunteer work. You know the person you want to be so turn yourself in that direction and go for it!

Smoking Cessation

Stress Reduction & Personal Growth

Besides exercise, a surefire way to reduce stress is to realize that YOU are in control of your life. You choose the direction in which your want your life to go. You can say “no” and stop taking on more than you can handle, you can avoid people and situations that stress you out, you can start sharing your feelings, and you can learn to reframe problems by viewing them with a more positive perspective.

You can also actively engage in stress reduction by setting aside time to relax.

Time to write in your journal, take a long bath, get a massage, listen to music, watch a comedy, or call a friend. Make sure to do something you enjoy every day and above all, keep your sense of humor. You can also learn to reset your emotional and mental state through meditation. Managing stress will change the direction of your life. You will be happier, healthier, and able to appreciate your life and its many blessings.

The direction of personal growth is followed by feeding your mind and soul.

Make a conscious decision to enrich your life on a daily basis. You can take up a new hobby or rekindle an old one. Start journaling about your feelings and experiences. Take a class for fun or to learn more about a subject of interest. Expand

Besides the very obvious reason to quit smoking (cancer), kicking the habit decreases your likelihood of heart attacks and stroke. You know smoking is bad for you but that may not be motivation enough to quit. Find the right reason for you to quit.

Perhaps protecting your family from secondhand smoke, saving money, or looking and feeling younger might provide the necessary inspiration. Whatever you choose, it should motivate you to stop lighting up.

Although this is a personal choice, don't try to do it alone. The support of your friends, family, and co-workers will help increase your chances of smoking cessation success so make your decision known to others. They will encourage you and help keep you on track. You may also want to join a support group to surround yourself with people who know exactly what you’re going through.

Just remember that if you slip, don’t give up completely. Relapsing is common, in fact, many smokers try several times before kicking the habit completely. Breaking down and having one cigarette does not mean you have failed. Simply continue in the direction of where you are smoke-free and healthy.

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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

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Taking Guidance From

Above New Directions in Spirituality After Cancer

by Lisa Y. Garibay

Spirituality is as unique as the individual it belongs to. And an experience like cancer can bring someone closer to the question of faith than they have ever been before.

Thankfully, El Paso is blessed with compassionate professionals who have made it their life’s work to assist cancer patients – and their families – during diagnosis and treatment, as well as those times when the end of life is near. Three of these guides share why they do what they do, why one’s spiritual health matters as much as the health of their body, and how it is never too late to come back to it.

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Taking Guidance From

Above

Rev. Cindy Anderson Anglican Priest

As part of her calling as a Christian and as an Anglican priest, Rev. Cindy Anderson has been engaged in ordained ministry for eight years. During that time, she has lived and worked in El Paso while she and her family have taken shortterm mission trips to Mexico's Copper Canyon, Guatemala, and Nicaragua. “Like the apostle Paul, who worked as a tentmaker to support his ministry, I am bivocational,” she explains, adding that she has been an attorney for nearly 30 years and continues to practice law to support her ministry.

Cindy’s faith as a Christian deems that eternal life is not only the quantity of life after death, but also the quality of life on earth. “That quality of life is the essence of our spiritual well being. For that reason, we need to prioritize spiritual well-being as well as physical well-being,” she says.

From her Christian perspective, the true counselor is the Holy Spirit, and Christians, whether ordained or lay, are merely instruments in the hands of God. Improvement that a cancer patient may experience from Christian spiritual counseling is, according to Cindy, a manifestation of the grace of Lord Jesus Christ, the love of God the Father, and the wise counsel of the Holy Spirit.

In her time as a minister, Cindy has witnessed several basic misconceptions regarding spiritual counseling. “The first misconception is that God does not listen and respond to our prayers. God may not respond with the answer we would like, but He does respond with the answer that is ultimately and eternally best for us,” she explains.

| New Directions in Spirituality After Cancer

A second misconception is that anyone has spiritual power of their own accord.

Cindy’s faith believes that Christians (both ordained and lay) are able to comfort and counsel others only by serving them as God's chosen instrument.

Issues of whether or not God is listening most often come up as part of a grieving process, especially when cancer causes the loss of livelihood or lifestyle and results in the patient feeling they have lost their identity. In response to this crisis, Cindy says, “Spiritually, it is important to remember that who we are is not the same as what we do. Christians find their identity in Jesus Christ, and that identity can never be lost.”

To that end, cancer can help bring forth what is most important when those aspects of one’s identity have become buried under too much else that lacks meaning. Cindy notes that when we face a crisis like cancer, we recognize very quickly what matters most in our lives.

This realization frees people to hold on to the relatively few things that truly matter and to let go of the many things that do not. In that sense, cancer can lead to a "letting go" that is liberating.

In 2012, Cindy’s calling was both challenged and strengthened by her mother’s diagnosis of Stage IV colon cancer that had metastasized throughout her body. Her oncologist estimated she would live three months with chemotherapy and six months without it.

“As we left his office, I said, ‘Mom, let's hop a plane to Ireland.’ That would have been my choice, but it was not hers. She opted for chemo.”

Cindy’s family respected her mother’s wishes and stood by her without question as the matriarch suffered through treatment, eventually surviving 14 months beyond her diagnosis.

Enduring such an experience furthered Cindy’s own compassion and has today made her a more honest counselor. “Only now am I beginning to see the number of lives she touched during that terribly painful period. If I were faced with the same choice today, I believe I would opt for palliative care. But, I understand my mother's choice, and I continue to respect it,” she says.

For patients or caregivers just beginning a spiritual journey, Cindy’s words of encouragement come from Psalm 46:10 in The Bible: “Be still, and know that I am God.” Anderson says, “Be still and know that the God of the universe knows you, loves you, and hears you.”

Chaplain Sam Faraone Spiritual Care and Bereavement Coordinator for CIMA Hospice, Chaplain for the El Paso Police Department, Chaplain for the El Paso Fire Department, and Chaplain for the El Paso Field Division of the Drug Enforcement Administration (DEA) Even though he was only a young high schooler, Chaplain Sam Faraone felt he knew what his life purpose was. He combined a calling from God with a desire to help people and pursued an education that prepared him for pastoral ministry.

Today, Sam is a hospice chaplain and bereavement coordinator with more than a decade of experience. Prior to this role, he was a full-time senior pastor for 25 years.

He has served with law enforcement and public service agencies in El Paso since 1992.

To Sam, wellness is much more than physical health, involving the integration of physical, mental and spiritual well-being.

“Spiritual wellness is the foundation of overall wellness because it is the pathway to establish peace and acceptance in our lives,” he explains. “Frequently, I encourage people to focus on the sovereignty of God as a means of finding inner peace in the midst of turmoil. I like to think of the sovereignty of God as a ‘default setting’ for my faith when life doesn't make sense.”

In his experience, Sam has seen definite improvement in those who have come to him for spiritual counseling. “With gratitude to the Lord, I have seen people regain peace, contentment and joy,” he recalls.

This is not to say that he doesn’t also deal with those in so much pain they cannot see a purpose for spirituality. He not only hears patients declare that there is no hope or that they are beyond help, or their family’s insistence on an instant solution, he believes in the power of giving

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them space to express these things, saying, “People need to be heard especially when they are hurting emotionally.”

He also stresses that it is perfectly normal for these feelings to occur, stating that every change one encounters in life causes a grief reaction, and that grieving can affect every area of our lives. Sam urges new cancer patients and their caretakers to explore spirituality – and a dedication to maintaining the wellness of this aspect of life alongside that of their physical being – as a foundation in life when all else seems to be unsteady. “It’s the means of maintaining our equilibrium,” he explains.

Major changes in life can be positive if we allow them to give us new perspective.

Change presents an opportunity to realize that God is good; every day is a gift; every relationship is precious; and we have creating the legacy we want to leave.

Like his colleague Rev. Cindy Anderson, Sam’s base line for giving spiritual counsel is scripture, and he quotes the same passage. “I believe that ‘Be still and know that I am God’ is a great place to start,” he says. “Begin a new and honest journey to contemplate the sovereignty of God, the character of Jesus, and the comfort of the Holy Spirit.”

Chaplain Richard Sones Del Sol Medical Center Like his peer Sam Faraone, Christian Chaplain Richard Sones felt called to ministry in high school, but initially took a different path.

After graduating from Baylor, he moved to the East Coast to pursue a career in computing. Shortly after arriving, however, he experienced so much anxiety and sleeplessness over ignoring his calling that he resigned from the company he was going to work for and committed to entering a seminary. “The next night I slept like a baby,” he recalls.

Today, Richard strives to bring that kind of peace to those he counsels, with three decades of experience behind him. He has been the chaplain at El Paso’s Del Sol Medical Center for two years and an Army chaplain for 28 years before that, serving in Waynesboro, Missouri; Clarksville, Tennessee; Frankfurt, Germany; Saudi Arabia and Kuwait during Operation Desert

Storm; Mogadishu, Somalia; El Salvador and Kabul, Afghanistan. The veteran also pastored churches in Amelia, Virginia and Ft. Worth.

These tours of duty, both in and outside of El Paso, have convinced Richard that fear is as damaging to one’s health as any physiological condition. “It can not only cause ailments by itself, it can hamper traditional forms of treatment,” he explains.

“Spiritual fitness is like an inoculation against fear. There is a power unlocked through faith that enhances the benefit of physical fitness.”

While acknowledging that every individual has their own different path of integrating spirituality into a healthier lifestyle, he says overall that people experience a sense of relief and renewed hope once they do so.

“Spiritual hope encompasses our day-today physical experiences, but also transcends them. Another significant source of relief is the realization that people are people. We all have similar hopes, fears, frailties, and temptations,” he says.

Like Sam Faraone, Richard is more than willing to be the one who simply listens when a patient or caregiver needs to express what they are going through. “Just knowing someone understands and is willing to stick close by is a significant source of comfort,” he said.

The obstacles to faith that this chaplain has come up against include perceptions that spiritual counseling is the process of telling someone what they did wrong or a form of proselytizing. To address the second misconception first, Richard tries to ascertain the person’s faith group, if they have one, and then work with them within their own frame of reference. “I also make it clear that I wouldn’t be as bold as to act as their judge,” he stresses. “I start by learning where they are, what strengths they have and try to help them build on those strengths.”

When people confront the struggle that cancer can mean loss of a former livelihood or lifestyle, Richard is quick to offer help during this this difficult process.

“The last line of an old hymn says, ‘And the things of earth will grow strangely dim in the light of His glory and grace.’ The most important things in life are intangible.

Getting help on a spiritual level helps put things in perspective make that truth more clear,” he explains, noting that, for him, there is more to life than the clutter.

Cancer can force those distractions out of one’s life.

That perspective is one that can not only help those facing cancer keep going, it can also lead them to thrive by seeing new connections all around them. “Cancer, especially from the moment the diagnosis is uttered brings on feelings of helplessness. While those feelings are in themselves not good, they can serve to open the door of reliance on others,” Richard says. He cites the Biblical example of the apostle Peter, who learned to sit still while Jesus washed his feet. “Letting others help is also a way to let others in. It is one of the keys to significant relationships.”

“Finally, and probably most significant, any kind of suffering will give insight into other people’s suffering,” Richard says.

Experiencing his wife’s own cancer journey (from which she eventually passed away) no doubt contributed to the chaplain’s capacity for understanding, which he is now able to pass on to those he counsels.

There is another side to loss and grief, though, and Richard knows it well after all that he himself has been through. He refers to Lamentations, “possibly the saddest book in the Bible,” and its description of the prophet Jeremiah, who expresses bitter sadness over his people’s exile and confinement in Babylon. “But in the heart of the book, he says that the mercies of the Lord are the reason we are not overcome. ‘They are new every morning.’”

For Richard, remembering passages like this and the timeless beliefs they stem from is all the reminder necessary to jumpstart or re-invigorate one’s spirituality during challenging times or a new year.

The focus of faith always brings one back to positivity.

“Every day can be a waste or a blessing.

Filling up a day with fear and regret is a day lost. Filling up a day with purpose and a thankful heart is a day well spent,” he says.

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Make your list, check it twice!

Here are our suggestions for new years resolutions

By Cindi Martinez

As we so often do at the start of a new year, everyone is rushing to make resolutions. But in addition to promising to get organized or financially sound, why not focus on what really matters: getting and staying healthy. While we can’t prevent cancer, there are things we can do to reduce the risk of getting cancer and other chronic diseases. Here are our top 12 tips for keeping cancer at bay.

• Don’t use tobacco. Smoking is the single most preventable cause of cancer death in society. Smoking damages every organ in the human body, is linked to at least 15 different cancers, and accounts for some 30% of all cancer deaths.

• Eat a well-balanced, colorful, low fat diet. This doesn’t mean giving up all your favorite foods. The key is moderation. Eating red or processed meats, like hot dogs, or high fat foods once in a while won’t make you a target for cancer but they should not be the bulk of your diet. Experts say a healthy diet should be plant-based, meaning eating lots of vegetables and fruits; at least five servings per day are recommended.

• Get plenty of physical exercise. The link between physical activity and a reduced cancer risk is well known.

Exercise is known to improve hormonal, immune, and metabolic functions in the body and these functions provide protective benefits now and in the long term to lower the overall cancer risk.

• Control your weight. Maintaining a healthy weight helps reduce the risk of cancer and other chronic diseases, such as heart disease and diabetes.

Being overweight or obese increases the risk of several cancers, breast (among women past menopause), colon, esophagus, kidney, and other organs.

• Get plenty of sleep. Many health problems have been linked to a lack of sleep and even short periods of sleep deprivation can promote glucose intolerance, cause hormone imbalances and raise blood pressure.

Getting enough sleep does help you control weight gain. Getting too little sleep has been linked to heightened binge eating.

• Drink Plenty of Water. This is an easy one. Research suggests that drinking plenty of water may reduce your risk of getting bladder cancer. Water dilutes cancerous agents in your urine.

Additionally, drinking lots of water will aid in the elimination of toxins from your body.

• Drink less alcohol. Having more than two alcoholic drinks a day for men, and one for women, increases the risk of many cancers including mouth, throat, larynx, esophageal, liver and breast. One drink is defined as one 12-ounce beer, a cocktail containing 1.5 ounces of 80-proof liquor, or 5 ounces of wine—that’s about a standard wine glass about half full.

• Protect your skin from sun damage.

There are one million new cases of skin cancer diagnosed in the U.S. each year, outnumbering all other cancers combined, according the National Council of Skin Cancer Prevention. Sun exposure adds up day after day, and it happens every time you are in the sun, even if you are indoors. Sun blocks are extremely beneficial. It’s a good idea to wear protective clothing, and when outside use a wide brim hat and sunglasses.

• Take early detection seriously. Regular self exams and professional screening for various types of cancer, such as breast, skin, colon, and prostate cancers can increase your chances of discovering cancer early. Ask your doctor about the best cancer screening schedule for you.

• Manage your stress. High stress is linked to a higher risk for developing cancer.

Research found that emotional stress can hamper the immune system and lower DNA-repairing capability, leading to a high risk of cancer.

• Practice Safe Sex. Unsafe sex can result in the infection of the human papillomairus (HPV), a known cause for cervical cancer and a risk factor for many other types of cancer. HPV is a common sexually transmitted infection that is spread through sexual, skin-to-skin contact.

HIV/AIDS is also associated with some types of cancers.

• Reduce exposure to pesticides. Many studies have shown that individuals occupationally exposed to pesticides have unusually high rates of several cancers.

Research suggests that children may face a cancer risk from home and garden pesticides—everything from exterminator services to garden weed killers to the insecticide strips that hang on many porches.

MOVING IN A NEW DIRECTION How to Start and Exercise Program

By Sandra Terrazas, PT, MBA It is simple: commit to starting and never restarting. Exercise is the one thing that you never finish. Exercising throughout one’s lifespan is the secret to the fountain of health. If it were only that easy! The top two excuses are: 1) I don’t have time and 2) I don’t have the will. Exercise will buy you time and has to be at your own free will.

So you are ready to start, then what? You must consider many things for sticking to the program.

First is the cost. Often times, the cheapest facilities are so full that it makes it difficult to actually get your workout done, which leads to frustration.

Second, the location that makes your workouts more feasible. Consider the options of closer to work versus closer to home. Third, a buddy system in which you have support at home, work, and in the gym. Fourth, if you are considering a personal trainer, make sure they are qualified. Lastly, you must have the nutritional component addressed along with exercise to obtain greater benefits. The number of calories consumed must equal to the calories burned in order to maintain one’s current weight. Weight loss is accomplished by either consuming less calories or burning more calories. The greatest result is less calories consumed and more calories burned.

Then you ask yourself, why will I put myself through this, yet again? This time set measurable goals that are attainable. The components of exercise are Frequency, Intensity, Time, and Type.

An example of setting fitness goals is: Walking, 3 times a week at moderate intensity for 1 month. A great idea is to obtain a calendar and fill it up with monthly goals and break it down weekly so it turns into a “must do” check off list.

Make yourself accountable and don’t let yourself down.

The U.S. practices reactive healthcare. We react after a diagnosis then try to commit to reverse or fix the effects. Instead, we should be proactive and work on prevention. The greatest prescription given by health professionals is to exercise because it is the anecdote for many health issues.

Exercise is an investment in one’s health. It makes you healthy and both prevents or delays a multitude of disease processes. The investment truly translates into dollars in your pocket. Many people save money by getting off medications and paying less for doctor visits or diagnostic exams.

Furthermore, less time off from work and gas money to make the appointments saves money. Wellness is priceless.

Why exercise? Because you can and one day you won’t be able to exercise.

This time be the difference in your life.

There is no time like now. You get one life to live and it is your life. Let this be the time when you choose to start your program. No excuses.

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Know when to go pro How to find a personal trainer

By Rafael Nigaglioni The benefits of hiring a personal trainer is one of the most successful ways to improve your health and fitness.

Today, personal trainers are used by people of all ages, fitness, and economic levels to help make lifestyle changes.

The fitness industry does not offer a standardizing or governing body that qualifies and defines a personal trainer; essentially anyone can be a personal trainer. There are infinite types of certifications many of which require a weekend course with or without an exam. Few certifications require a Bachelor’s degree in a fitness background related field. Furthermore, continuing education in fitness related courses are usually minimal or not mandatory. Consequently, the personal training industry has questionable areas in which current knowledge and expertise may be lacking to safely develop training programs.

How do you know which personal trainer is the right choice for you? How do you know if you’re hiring an experienced educated exercise specialist? Are their workouts effective and efficient? Do they motivate their client? Do they correct form? Are they attentive?

Here are some suggested tips you might use to identify the best trainer for you.

• Ensure that your personal trainer is CERTIFIED. Ask about specific certifications and areas of expertise.

Ask for a copy of a current certification along with a copy of their CPR card.

• Assure that your medical, surgical, and injury history are considered when incorporating your program.

Injury and the effects of exercise to a medical condition can be detrimental to your health if not cleared by a physician and managed appropriately by personal trainer.

• Ask for references of current and past clients.

• Ask to see exercise profiles of existing clients to see if the development and design are goal specific and seek to achieve a desired fitness outcome.

• Observe a session while other clients train. See if their style fits your personal needs.

• Hire your trainer based on safe longterm results.

• Your trainer should emulate the fitness lifestyle that they are selling you.

• Functional Fitness level tests that measure baseline strength, agility, speed, cardiopulmonary endurance, and body fat composition are excellent precursors in program development that can be retested to determine the effectiveness of your program • Recommendations to completely alter your food intake should be done by the consultation of a registered dietician, nutritionist, and/or physician. Also, remember that supplements are not regulated by the FDA and should be used with caution.

• Most reputable and experienced trainers have very limited pricing options. Simply stated, they know the value of their expertise and do not need to discount their rates.

Remember, nothing in fitness is guaranteed. It takes hard work and discipline to achieve results. Fitness is a life-long lifestyle that will be sustained with the support of a good personal trainer.

Rafael Nigaglioni, PTA, CPT, CWC is the Fitness/Wellness Director at Spectrum Fitness www.spectrumfitness.org

know in the

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Healthy Habits | eat, live and be well oday it seems we are drowning in nutrition information. Everyone from the U.S. Department of Agriculture (USDA) to Dr. Oz seems to have something to say about how we should eat. So with everyone on the internet, authors of fad diets, and even articles such as this one telling what to eat and how, what are we to believe? The Average Americans simply wants to know what to put in their mouths three times a day.

Research is finding the importance of eating fruits and vegetables and how our diets affect our overall health. The USDA recently announced that animal fats are good for you reversing a ban of more than 30 years on high fat red-meat, eggs and dairy. I will discuss these developments and include a couple of recipes that punch a powerful message to your body.

Over 200 studies examined the relationship between fruit and vegetable intake and cancers of the lung, colon, breast, cervix, esophagus, oral cavity, stomach, bladder, pancreas, and ovary were reviewed. A statistically significant protective effect of fruit and vegetable consumption was found in 128 of 156 dietary studies in which results were expressed in terms of relative risk. For most cancer sites, persons with low fruit and vegetable intake (at least the lower onefourth of the population) experience about twice the risk of cancer as those with high intake--even after control for potentially confounding factors. It would appear then that major public health benefits could be achieved by substantially increasing consumption of fruits and vegetables.

(Glady Block, 2009).

By 1980 the USDA urged Americans to eat less high-fat red meat, eggs and dairy and to replace them with more calories from fruits, vegetables and carbohydrates.

Mounting research challenges the notion that fat makes people fat and is a dire risk factor for heart disease. New research suggests that it’s the overconsumption of carbohydrates, sugar and sweeteners that are chiefly responsible for the epidemics of obesity and Type 2 diabetes. Refined carbohydrates like those in “wheat” bread, hidden sugar, low-fat crackers and pasta cause changes in our blood chemistry that encourage the body to store calories as fat and intensify hunger, making it that much more difficult to lose weight.

Here’s the good news: We have known for quite some time that fats found in vegetables like olives and in fish like salmon can actually protect against heart disease.

Now it’s become clear that even the saturated fat found in a medium rare steak or a slab of butter – public-health enemies

T

Super Foods to Turn Your Diet Around

By Beverly Cotton

Nos. 1 and 2 – has a more complex and , in some cases, benign effect on the body than previously thought. Our demonization of fat may have backfired in ways we are just beginning to understand.

For many, conflicting information makes healthy eating a daunting task. This list can help you sort out the healthy eating dilemma.

Do one recommended change until you are comfortable with it and then move on to the next. Keep up with the changes listed below until you have adopted all five. You will feel the difference.

Remove the bad fats and replace with good fats. BACON is a simple acronym for remembering which fats are best for you: B = Butter A= Avocado and avocado oil C= Coconut oil/cream/milk O=Olive oil N=Nut oils Change the meat you eat. Ideal protein choices: • Organic eggs from free-range chickens • Grass-fed beef • Grass-fed, free-range, organic poultry • Grass-fed lamb • Wild game birds (pheasant, duck, goose, grouse) • Wild game (elk, bear, beaver, etc.)

• Whey protein Replace and reduce refined sugars in your diet. Here are two natural alternatives: • Stevia – Derived from a South American shrub. A little goes a long way. If you use too much it has a very bad taste. Just a few sprinkles will do.

• Minimally processed (organic) honey.

Look for honey from the area where you live.

Replace grains with pseudo-grains.

Pseudo-grains are seeds and grasses we commonly classify as grains but which truly are not. These are super foods known to be high in protein and fiber. Why should we dump the grains? Grains are often processed, which reduces their nutritional value. Many people have intolerance to gluten, a protein found in some processed grains. In the United States corn and soy are commonly genetically modified. Eating or overeating grains on a regular basis can lead to elevated insulin levels and insulin insensitivity. These are the recommended pseudo-grains: • Quinoa • Buckwheat • Teff

• Millet • Wild rice.

Drink more water! One of the most common symptoms of dehydration is feeling tired. When that tired feeling hits you in the afternoon, try drinking water instead of a sugary drink. You might discover that a healthy glass of water eliminates fatigue, makes you feel better, and helps you focus more sharply.

The benefits of water are numerous – from cleansing the kidneys and supporting healthy skin to increasing concentration.

Water supports healthy digestion and bowel movements. Ideally you should drink a minimum of half your body weight in ounces of water every day.

So, moving to healthy eating does not mean you have to spend all your time in the kitchen or that you must give up all your favorite foods. Following these five steps can move you to feeling better and enjoying life more.

The two recipes which follow are examples of how you can easily prepare delicious dishes that will actually add to the quality and possibly the years of your life.

Mediterranean Salmon 2 tomatoes, chopped 3 tablespoons olive oil 1 tablespoon red wine vinegar ½ cup olives, pitted, drained Sea salt and ground pepper 4 (6 ounce salmon fillets 1 tablespoon coconut oil 1/3 cup fresh basil, chopped In a medium bowl combine tomatoes, olive oil, vinegar, olives, onion, capers, salt, and pepper. Set aside. Heat sauté pan with coconut oil over medium-high heat.

Sauté salmon 3-4 minutes per side or until cooked through. Add basil to reserved tomato mixture. Serves 4.

Roasted Chicken and Kale 1 (3 ½ pound) free-range, organic roasting chicken 1 teaspoon sea salt, divided 3 lemons cut into wedges 1 sprig fresh rosemary 1 tablespoon butter, softened (organic butter) ¼ teaspoon black pepper 1 tablespoon fresh thyme leaves ½ cup water 10 cups (packed) kale, remove stem, chopped 1 tablespoon olive oil ½ teaspoon sea salt Preheat oven to 400. Season the inside cavity with ½ teaspoon sea salt, half of the lemon wedges, and the rosemary spring.

Place in roasting pan. Rub the chicken with the butter, and squeeze the remaining lemon wedges over the surface of the chicken. Sprinkle with black pepper and thyme leaves. Add water to the bottom of the roasting pan. Roast the chicken uncovered for 1 1/2 – 2 hours. Until the meat reaches and internal temperature of 170 F and the meat surrounding the thigh joint is no longer pink. Remove the chicken from the oven, and wait 5 minutes before carving.

While the chicken is resting, prepare the kale. Place the kale in a large bowl along with the olive oil and toss well. Spread the kale out on an ungreased baking sheet and sprinkle with ½ tea sea salt. Transfer to the oven and bake for 10 minutes or until the kale begins to brown around the edges and is cooked through. Serves 4.

Beverly Cotton is a Nutrition Consultant for Standard Process, Inc. in Austin, TX. She will begin work on a Master’s in Nutrition this coming spring at the University of Bridgeport. Beverly also holds undergraduate and graduate degrees in business. She resides in El Paso, TX.

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CALL FOR ENTRIES

COLORS OF CANCER COOKBOOK The Rio Grande Cancer Foundation invites you to grab a spoon and get cooking in our first edition of the Colors of Cancer Cookbook.

Each dish tells a story and we want to share yours. In this special collection of recipes we honor those who have touched our hearts and taste buds.

Do you have a special recipe that brings back warm memories? Submit it to the Rio Grande Cancer Foundation for consideration!

Here’s how: Entries can be submitted by mail, e-mail or by visiting our website or facebook page.

Please include your name, contact information, the person you are honoring and their story. All recipes should include a list of ingredients and preparation instructions as well as the number of people the recipe serves. (A sample can be found at right.)

10460 Vista Del Sol Dr #101, El Paso, TX 79925 (915) 562-7660

www.rgcf.org

2015 PREMIERE EDITION

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Poppo’s Red Chile Poppo’s Red Chile Submitted by: Patty Tiscareño Poppo (AKA Ralph Tiscareño), did not believe in purchasing red chili in a jar or a pouch or in the frozen food section. It was simply unacceptable when good, homemade red chili was both easy and fun to make, although a bit of a mess to clean up! Poppo left us in 2008, but the legacy of his sauce lives on in his recipe.

Ingredients: 1 bag of dry red chili pods (preferably from the region) All these ingredients to taste: • Cumin • Garlic • Onion • Corn Oil • Salt & Pepper • Clean the chili pods by breaking off the stems and removing the seeds. Remove as much of the veins as you can. Rinse the pods.

• Add the chilies to a large cooking pot with enough water to just cover. Bring to a boil. Remove from heat and let sit for 10 minutes, until the chilies have softened and plumped up.

• Reserving the soaking water, remove the chilies from the pan and place in a blender. Add the garlic, salt, ground pepper, cumin and 1 1/2 cups of the soaking liquid. Purée for 2 minutes, until the sauce is completely smooth. Taste the sauce and adjust the seasoning. If you want more heat, add in a few of the seeds or veins and purée some more. Add more salt if needed.

• Pour the sauce through a sieve into a skillet. Add a tablespoon of olive oil to the sauce. Bring to a simmer and reduce heat to maintain the simmer, cook for 10 minutes. Skim off the foam. Remove from heat.

• Store in freezer bags or in a glass container. Use for your favorite red chili dishes!

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understanding the cancer experience

events & happenings TEAL Fundraiser

In keeping with their pledge to ensure that women of all ages are informed about the warning signs of Ovarian Cancer, survivor Rachel Schaeffer Barraza, her spouse Andy Barraza and their daughter, Hope held the third annual TEAL Ovarian Cancer Awareness Fundraising event.

Began in 2012 with a hot dog eating contest at Rachel’s family business, the iconic Coney Island Hot Dog, the event took on new cuisine as 75 friends and family convened at Italian’s Restaurant for a five course meal prepared by Chefs Keely and Jon Paul.

Money raised at this event is used to continue to promote awareness of Ovarian Cancer exclusively in El Paso through the T.E.A.L fund for Hope, which is administered by the Rio Grande Cancer Foundation.

“T.E.A.L. stands for Timely Education Awareness Love and our goal is to increase awareness for ovarian cancer by educating young women and their families about the early warning signs in hopes of detecting the cancer at an early stage and increasing the rate of survival”, says Rachel Barraza.

The fine wines were supplied by Glazers and music was provided by the duo of Billy Townes and Patty Tiscareño with selections from their “Comes in All Colors” tribute CD benefitting the Rio Grande Cancer Foundation.

HAIR WARS The wrap up video and presentation of a $1,000 check to the Rio Grande Cancer Foundation wound up the first El Paso ‘Hair Wars’ competition. Held in May 2014 and presented by Windy City Media, the event featured the nationally recognized salon competition where top local salons in each region had the opportunity to showcase their artistic side by featuring one-of-a-kind, extravagant creations down the runway.

Partial proceeds from the event benefitted the Four Seasons Beauty program at the Rio Grande Cancer Foundation.

Logo Launch Party Friends and colleagues of the Rio Grande Cancer Foundation met at the El Paso Club on Thursday, November 13th to celebrate the launch of the foundation’s new logo. The new look is in keeping with the foundation’s direction in support of cancer survivorship and incorporates the message that cancer is not just defined by just one color.

Board president, Dan Olivas explained that the new logo conveys the diversity of the types of cancer people experience and the myriad of ways in which the Rio Grande Cancer Foundation helps.

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

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