June - 2010

Men’s Special Edition healthy valley

The Heart of a Champion

WHAT´S INSIDE

>> healthy valley magazine

ContentsJUNE 10

‘I Am My Kid’s Dad!’

The Father-Son Relationship

Diabetes

Pathological Gambling

For Women Only

Cardiovascular Disease

You and Your Doctor: Partners in Health

Prevention

Fighting Preventable Cancers:

The Heart of a Champion

Exercise and Fitness

Healthy Makeover Challenge

Good Relationships = Good Health For Men

Change Your Life In 21 Days

Periodic Limb Movements in Sleep

Steamed Cod Filet Bacalao Style

How to Talk to Your Teen About Money

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HV CONTENTS JUNE

The Father-Son Relationship

You and Your Doctor

Exercise and Fitness

The Heart of a Champion4

Why Men’s Health Is Also a Women’s Issue?

Live a Healthy Summer Lifestyle

with roasted zucchini and squash.

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HV SAMPLE TITLE

Editor in ChiefMarketing Director

Website DirectorGraphic Design

Photography

Proof ReaderContributing Readers

Special Thanks

Account Executives

Claudia Portillo Del ValleArnaldo Del ValleAndres RojasHealthy Valley MediaCesar A. TobonDavid PezzatLora IncardonaKenneth A. Goldberg, MDScott T. WilliamsJames Sniechowski, Ph.D.Marcel Twahirwa, M.D.Sandra Trevino, FNP, CDEAna C Posada-Diaz, MDJoseph Litam, M.D.Bruce LeTourneau, ACNCarlos JaramilloChef MarcelSanyika CallowayRubel ShellyMaria Luisa Salcines

Giovanna GarciaCarlos JaramilloLidi PastorEdna Cervantez

healthy valley magazine

healthy valley magazine is a free monthly publication. All contents are pro-tected by copyright and may not be reproduced without written consent from the publisher. The material in this magazine is intended to be of gen-eral informational use and is not intended to constitute medical advice, probable diagnosis, or recommended treatments. healthy valley magazine and its contributors accept no responsibility for inaccuracies, and the ad-vertiser is solely responsible for ad content and holds publisher harmless from any error. Printed in Mexico

Questions?

www.healthyvalleyonline.comGo Healthy Online Now!

Healthy Valley Magazine801 E Fern Ave, Suite 131- 132McAllen, Tx 78501

PH: 956.525.0240

PUBL ISHERHV

This special edition of Healthy Valley is again dedicated to our be-loved men. I dedicate this issue to my father who has come from my country to share and celebrate my family’s achievements and who, I have to say, has always also been here to share in the good times and comfort us in difficult times. To him I want to say thanks, thanks for always being there for us; for taking the responsibility to care for, to provide, to lead, and to teach our family with love and perseverance. To my husband, who is and extraordinary father and man and who has set high standards not only for himself but for his children, thank you, thank you for being my kids’ dad.

Men do not usually take care of themselves as we women do. Men tend to have fewer healthy behaviors and take less initiative in tak-ing preventive measures. Protecting their families also means pro-tecting their ways of life and guarding against any threats to what they and their families value.

More than half of premature deaths of men are preventable, but it is very difficult to prevent a problem when you do not know it exists. Healthy Valley Magazine works and strives to bring home ar-ticles and companies that support and contribute to improving your health. The first step of prevention is knowledge and the second is immediate action. Take the lead; it’s important to provide a good example for your children, loved ones, and community with words and deeds. Set high standards and teach by doing. Start by chang-ing your bad habits for the ones that will lead to you a healthier life. I want to thank Men’s Health Network for their support with this month’s issue as well as our doctors, without whom this magazine would not have the success it has achieved.

The Healthy Makeover Challenge has already started; do not forget to support our contestants through the Healthy Valley blog and to take note of the important information we are going to be learning all throughout this challenge to a healthier future.

This season the Rio Grande Valley Vipers are the 2009-10 NBA Basketball-D League Champions, and we are proud to have our own winning team here in the Rio Grande Valley! Let’s continue to support them as they serve as an example for our children and community. Congratulations, Vipers!

And to all our Valley Fathers, enjoy and celebrate this God-given noble and honorable role—one to which godly men aspire and will-ingly commit their all.

Happy Father’s Day,

Claudia Portillo-Del Vallecportillo@healthyvalleyonline.com

COVER

The magazine Men’s Health did a survey among focus groups of college-educated men and 1,500 telephone con-tacts about life priorities. It seems that most men want something more than piles of money and a James Bond style of love-’em-and-leave-’em women in their wakes.

Family was at the top of their priority lists. “Being a great husband and father” scored first for 86%, followed closely by “Leaving work at 5 every day to be with your kids” at 83%. “And they are not just giving lip service to it; it’s real,” said the magazine’s publisher. “It used to be you were a good father if you could pay for your children’s lives. Today, their roles have really broadened.”

My friend Scott Mercy is an example of a young dad who feels that way. Chairman and CEO of LifePoint Hospitals Inc. and Chairman of America Service Group at 38, he put together a $4 billion leveraged buyout plan when Hospital Corporation of America went private just over ten years ago—when he was still in his twenties. A brilliant guy, at the top of his game, and rising.

You know the stereotype for this sort of man, don’t you? Ambitious, hard-driving, long hours, task-focused, travel—and aloof from his family. He let’s his wife raise the kids because he’s busy with the challenge of success. Wrong!

Scott’s love for Joy and their three children has been on display for all the world to know. When his little girl’s Fa-ther-Daughter Dance had to be rescheduled on account of a snow day, the new date fell right in the middle of a long-awaited ski trip he and some friends had planned. No problem. He could ski another time. Some fathers miss out on such things because their busy and demanding careers just make them impossible. Not Scott. He is his kid’s dad!

So it was a devastating blow to Joy, the children, and many others of us when the plane Scott was piloting crashed. He died instantly. There is a huge vacuum in several settings today—corporate offices, company board, his church. In his home most of all.

Scott died far too young. And I have no idea what epi-taph should be put on his tombstone. But I know one that doesn’t belong there: “He spent too much time doting on his wife and children.”

A man with faith in God who loved his family deeply has forced several of us to rethink some priorities. Thanks, Scott, for reminding us about what matters.

‘I Am My Kid’s Dad!’ by Rubel Shelly

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HV HEALING FOR THE SOUL

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HV FATHER-SON RELATIONSHIP

The Father-Son RelationshipBeing a good father is not a part-time job. It takes commit-ment and hard work. Every man has the power to build a strong relationship with his children. It’s not unusual for men to have a difficult time expressing their feelings.

Men who did not have a strong relationship with their fathers often find themselves unable to develop a relationship with their sons. In Father Your Son: How to Become the Father You’ve Always Wanted to Be, Dr. Stephan B. Poulter explains that by understanding what kind of relationship you had with your father, you can improve the relationship you have with your son.

There are five fundamental fathering styles: super achiever, time bomb, passive father, absent father, and compassion-ate/mentor father.

Once you recognize your fathering style, there are steps you can take to improve your fathering skills. Changes won’t oc-cur overnight, but the more aware you are of what it is you don’t want to do, the better chance you will have to improve your relationship.

If you are a super achiever, you are a father that looks for perfection to compensate for the lack of nurturing you re-ceived as a child. Dr. Poulter suggests keeping a “criticism” journal for one week. Write down remarks that you make that are critical of your son. At the end of the week, total the comments. During the following weeks do the same thing, but be conscious of your criticisms and try to reduce this number. Your goal is to reduce the criticisms by 50 percent. Compliment your son as often as you can. The more you do it the easier it will become.

The time bomb father should videotape himself. By recording a recent tirade he just had with his son, he will be able to see what he looks like and what it must feel like to be his son. While viewing the video, this father should ask himself if this is how he wants his son to remember him. Think of ways to substitute your physical or verbal assaults on your son. Find alternative ways to vent: get in your car and drive around

the block until you cool off or shoot baskets until you have calmed down.

The passive father should re-establish his relationship by inter-acting emotionally with his son. The following is a list of ways a father can create an emotional bond with his son: hugging him, allowing him to see you cry, laughing together, and com-municating through words and gestures when you’re disap-pointed about something that has happened. Venting healthy anger without hostility against your boss or a sports team so that your son can see your reaction, showing your emotions while you grieve the loss of a loved one, and encouraging him to tell you how he feels without judging his emotions are all ways that can help you become closer to your son.

The absent father should increase the amount of time he spends with his son. Try to come home an hour earlier from the office on the days you know your son will be home. Be-come more involved in his life by sharing your interests or learning about the things he likes to do. Being an involved father is not just about attending your son’s baseball game or taking him on expensive vacations; it’s about reaching below the surface and connecting with him. A son who feels con-nected to his father will be able to explore the world and go further in life because he knows he can count on his father to be there for him.

Men have a tendency to ignore or minimize the hurt they ex-perienced as children. By understanding your past you will be able to work on not making the same mistakes your father did.

It is never too late to reach out to your son, love your son, and not be afraid to admit your mistakes. Show him and tell him as often as you can what he means to you, and you will be modeling the kind of father he will grow up to be.

Maria Luisa Salcines is a freelance writer, certified parent educator and parent coach with The International Network for Children and Families in Redirecting Children’s Behavior, Redirecting for a Cooperative Class-room, and Redirecting Corporate America. Contact her at her Web site atwww.redirectingchildrenrgv.org.

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12

Diabetes is a very serious condition that affects your body’s ability to turn what you eat into the energy your body needs to function. Diabetes contributes to the deaths of over 200,000 Americans every year. Also, it is a leading cause of heart disease, strokes, kidney failure, blindness, and amputations.

Everything you eat and drink is digested in your stomach, and most of it is broken down into sugar molecules called glucose. Glucose gets absorbed into your blood stream and is transported to cells in every part of your body. A hormone called insulin unlocks the cells and allows the glucose to enter, where it provides the fuel that keeps the cells alive and working.

Diabetes is what happens if your body doesn’t produce enough insulin to take glucose out of your bloodstream or if your cells don’t respond to insulin’s attempts to unlock them. The result is an excess of sugar in the bloodstream, which can cause damage to every major system in your body.

Over 18 million Americans have diabetes. Latinos are much more likely to develop diabetes than whites, and African-Americans are about 60 percent more likely. In addition, over 40 mil-lion Americans have what’s called pre-diabetes, which means they have blood glucose levels that are higher than normal but not quite high enough to be diagnosed as diabetic.

Two Major Types of Diabetes

• Type 1, where the body produces little or no insulin. Type 1 accounts for only 5 to 10 percent of cases and is most common among children. It requires daily injections of insulin.

• Type 2, where the body produces at least some insulin, but cells don’t respond to it. Type 2 accounts for 90 to 95 percent of cases and is most common among people over 40 who are overweight. But as Americans get fatter and get less exercise, type 2 diabetes is becoming more common among children as well.

Risk factors for diabetes and pre-diabetes

• Being 45 or older• Being overweight, especially if you carry your weight around the middle• Having a parent, brother, or sister with type 2 diabetes• Belonging to a high-risk ethnic group (African-American, Latino, Asian-American, Pacific Islander, American Indian)• Exercising less than two times per week• Having high blood pressure and/or high cholesterol

Diagnosing Diabetes

Type 1 diabetes develops very quickly—usually over a few days or weeks—and the symptoms are often severe. They include

• Frequent urination and larger-than-normal amounts of urine, especially at night.• Dry mouth and excessive thirst.• Sudden feeling of fatigue.• Unexplained weight loss.• Blurry vision.

Many of the early symptoms of type 2 diabetes are the same as for Type 1. Other symptoms include

• Tingling or numbness of the hands and feet.• Cuts and scrapes that take a long time to heal.• Urinary tract infections.• Impotence or erectile dysfunction.

If you are experiencing any of the symptoms above or any of the risk factors listed below, schedule an exam today.

If you’re being treated for diabetes, you’ll see your doctor every few months. Ultimately, though, it’s up to you: you’ll need to monitor your glucose levels at home, take your medication exactly the way you’re supposed to, keep all of your medical appointments, and make the necessary lifestyle changes.

HV DIABETES

D i a b e t e sDiabetes

Marcel Twahirwa, M.D.Board Certified in Diabetes, Endocrinology & Metabolism,

and Internal Medicine.

956.519.47742121 E Griffin Parkway

Suite 14.Mission, Tx. 78572

Sandra Trevino, FNP, CDE

Gambling is defined as placing something of value at risk with the hope of gaining something of greater value. Pathological gambling is the inability to resist engaging in that type of be-havior associated with a restless, and at times intoxicating, fascination with it. Pathological gambling is classified as an impulse control disorder in the DSM IV TR (Diagnostic and Statistical Manual of Mental Disorders, fourth edition, text revision). It is characterized by persistent and recurrent pre-occupation with gambling, the need to gamble with increas-ing amounts of money in order to achieve the desired excite-ment, unsuccessful efforts to control gambling, gambling as a way of escaping from problems, returning to gambling the next day after losing money, telling lies to conceal the extent of the problem, performing illegal acts to finance gambling, and jeopardizing or losing a significant relationship, job, or career opportunity because of gambling.

Pathological gambling is more common in males than in fe-males and has a lifetime prevalence of 1% – 2%. Onset of the restless urge to gamble can be insidious or acute and generally occurs in the late teens or early 20s. The course of the disease is chronic, waxing and waning in intensity. Some of the common complications are depression, anxiety, alcohol and nicotine dependence, bankruptcy, divorce, and imprisonment.

Pathological gambling is a strongly familial condition. A dis-turbance in the transmission of neurotransmitters (sero-tonin, norepinephrine, and dopamine) is suspected.

In the differential diagnosis it is important to consider “so-cial” gambling in which gamblers can set and stick to a loss limit. After some losses, they can walk away without being troubled by a restless urge to try their luck just one more time. Another differential is bipolar disorder in which pa-tients may gamble excessively during manic episodes; here, however, people present with other manic symptoms and an absence of excessive gambling in the intervals between manic episodes.

Treatment of pathological gambling consists of medications (SSRIs, tricyclic antidepressants, opioid antagonists, mood stabilizers), individual and group psychotherapy (cognitive behavioral type), and self-help support groups like gamblers anonymous. Gamblers anonymous, an abstinence based program founded in 1955, has more than 1,000 national chapters that hold meetings in all 50 states of the United States.

Because denial is almost always a characteristic of patholog-ical gambling, it may be difficult for people to recognize that they have a problem and seek help. When adequately identi-fied and diagnosed, pathological gambling is a condition that can be successfully treated. It will certainly prevent suffering and improve the quality of life of patients and loved ones.

Pathological

GamblingAna C Posada-Diaz, MDPsychiatrist

HV PATHOLOGICAL GAMBLING

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The accreditation of Valley Intensivists, Pulmonologists and Sleep Specialists is a confirmation that patients receive the best quality care available for the treatment of sleep disorders.

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HV FOR WOMEN ONLY

For Women OnlyWhy Men’s Health Is Also a Women’s Issue?

Men’s health issues have a significant impact on everyone around them. And because women live longer than men, they see their fathers, brothers, sons, and husbands suffer or die prematurely.

More than half of premature deaths among men are prevent-able. By educating yourself about potential male health prob-lems and passing that information on to the men you love, you may be able to save a life.

In 1920, women outlived men by an average of one year. Today, that difference is more than five years. Why? It’s because men:

• Die younger of heart disease, stroke, cancer, diabetes, and many other diseases.

• Don’t take care of themselves as well as women do.

• Are more likely to engage in unhealthy behavior.

• Don’t seek medical attention when they need it.

• Are less likely than women to adopt preventive health measures.

• Are more likely to work in dangerous occupations.

If you identify a symptom, get your man to the doctor immedi-ately—and don’t take no for an answer. Even if he’s the picture of health, one of the most important steps you can take is to get your husband (and sons) into the habit of getting regular checkups. As with most things, the results of specific exams are important, but often are not nearly as important as changes over time. In the days and weeks before the visit, help him prepare. Spend some time going over his family health his-

tory, keep track of any symptoms you’re concerned about, and write down a list of questions he should ask.

Check him out. Somewhere along the line we got the idea that “self-exams” have to be done, well, by ourselves. There’s no reason why he can’t help you with your breast exams or you with his testicular exams. Checking each other out can serve several purposes. First, it will double the chances that his (and your) exams get done regularly and thoroughly. And don’t for-get about his back. Women get most of their skin cancers in places where they can more easily be spotted. Men get most of theirs on their backs, where they’re a lot harder to see.

“The role of women in keeping the men in their lives healthy is invaluable. While it may pain you to nag your husband about one more thing, do it anyway. If you recognize any unusual symptoms in your loved one, do whatever it takes to get him the help he needs. It may save his life.” Theresa Morrow, Women against Prostate Cancer

Prevention, prevention, prevention. Besides encouraging the men in your life to exercise, eat a high-fiber/low-fat diet, quit smoking, and do monthly self exams, the most important step you can take is to get them into the habit of getting regular medical checkups.

Ultimately, the goal is to get your husband to take better care of himself and to get the next generation of men to start build-ing good habits. These things sometimes take time, but even the smallest changes can bring big rewards.

Blueprint for Men’s Health: A Guide to a Healthy Lifestyle • Second Edition

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Cardiovascular

Disease

HV CARDIOVASCULAR DISEASE

Approximately 450,000 men die of cardiovascular disease each year.

Cardiovascular disease is a blanket term that includes three major types of diseases of the heart and blood vessels: hypertension (high blood pressure), coronary heart disease, and stroke. Over 32 million American men suffer from one or more of these conditions, and every year just under half a million of them die of cardio-vascular disease—more than cancer, lung disease, accidents, and diabetes combined.

“The genders are taught to deal with fear and pain differently. When a boy is eight years old and he skins his knee, he is told brave boys don’t cry. When he is a teenager playing high school football and gets hurt, they tell him to take it for the team. So when he is 50 years old and having chest pain, he’ll say it’s just indigestion.”Jean Bonhomme, MD, MPH, Men’s Health Network

HYPERTENSION/HIGH BLOOD PRESSURE

Blood pressure is a measurement of how hard your blood pushes against the walls of your blood vessels as it flows through your body. The higher the pressure, the harder your heart has to work to do its job. At least a quarter of American men have consistently high blood pressure, which puts a continual strain on the heart and blood vessels and increases the risk of damage to the heart, eyes, kidneys, and other organs and increases the risk of having a heart attack or a stroke. Diagnosing high blood pressure is easy—all you have to do is have your blood pressure checked regularly. How-ever, because men are less likely than women to visit their doctors, they’re also less likely to be aware of their blood pressure levels.

CORONARY HEART DISEASE

There are three main types of heart disease:

• Heart attack: The arteries that supply blood to the heart get blocked, cutting off its oxygen supply. Without oxygen, parts of the heart die and it malfunctions.

• Angina: Chest pain caused by a reduced blood supply to the heart.

• Congestive heart failure: The heart can’t pump enough blood.

The main culprit behind these conditions is atherosclerosis, the gradual buildup of plaque on the inside of the arteries. The more plaque, the less blood can flow to the heart and other organs. But the real danger occurs when the plaque ruptures, causing blood clots. If a blood clot blocks an artery near the heart, a heart attack occurs. If it happens near the brain, a stroke occurs.

STROKE

When one of the blood vessels that keep the brain supplied with oxygen gets blocked or bursts, the brain doesn’t get the oxygen it needs. Nerve cells start dying within a minute, and as they die, the functions they controlled stop working. Although your body replaces dead cells everywhere else in your body, brain cells aren’t replaced, which means that any damage done by a stroke is per-manent.

Warning signs of a stroke come on suddenly and unexpectedly and include

• Confusion or difficulty speaking or understanding (speech).

• Numbness or difficulty controlling one side of the face or one side of the body.

• Vision problems.

• Difficulty walking, loss of balance, or trouble holding onto things.

• Severe unexplained headache.

If you notice any of these symptoms in yourself or anyone around you, call 911 or your local emergency number immediately. Again, the damage caused by a stroke is permanent and gets worse with each second.

Blueprint for Men’s Health: A Guide to a Healthy Lifestyle • Second Edition

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MEDSANA VASER HV

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HV YOU AND YOUR DOCTOR

There are no two ways about it: we men don’t take very good care of ourselves. Far too many don’t ever see a doctor unless there’s something seriously wrong or a loved one makes the appointment for us. And even when we do go to the doctor, we often don’t feel comfortable talking about our health.

Excluding pregnancy-related office visits, women make twice as many preventative care visits as men.Utilization of Ambulatory Medical Care by Women: CDC

So why don’t we take better care of ourselves? Part of the reason is the way we’re brought up. As little boys, we’re taught not to cry, not to complain, and not to show any signs of weakness. We ignore our aches and pains and play through our injuries. In our 20s, we think we’re indestructible and see going to the doctor as a waste of time and money. In our 30s, we’re too busy with our careers and families to go, and by the time we’re in our 40s, we don’t go because we’re afraid of what we’ll find out or we don’t want to have a rectal exam.

Being tough may have some advantages. But it’s also killing us. Most life-threatening illnesses can be treated or cured if they’re caught early. However, one recent study found that two-thirds of men wouldn’t even go to the doctor if they were experiencing chest pain or shortness of breath—two early warning signs of a heart attack. So here’s the deal. If you can’t remember the last time you had a complete physical, pick up the phone and make an appointment, even if you’re feeling great. The time to see your doctor isn’t when you’re hooked up to life support. It’s now, when you’re feeling healthy.

PREPARING FOR YOUR FIRST VISIT

If you’re starting off a relationship with a new doctor, here are some suggestions that will help you make the best use of your first appointment:

• Try to schedule your first appointment at a time when you’re not sick. This will give the doctor a baseline, allowing a comparison of your symptoms when you’re ill to what is known about you when you’re well.

• Write down all the questions, worries, or concerns you have—even the private or embarrassing ones about sex or drug use. What you tell your doctor is completely confidential (unless you’re doing something to endanger another person).

• Write down your family’s medical history, including illnesses, dis-eases, chronic conditions, premature deaths, and so on. “Time Out for Men’s Health” self-assessment can help you collect all that in-formation in one place. It’s available for free at www.healthselfas-sessment.com. Complete this self assessment and take it with you when you go to the doctor.

• Take with you all the medications you’re taking as well as vita-mins, supplements, and herbs.

• Make a list of all your symptoms, allergies, or reactions to medications.

• Be honest about smoking, drinking, drug use, sexual history, diet, and exercise.

• Write down the doctor’s suggestions, advice, and answers to your questions.

• Most doctors will be thrilled to have a patient who is truly partici-pating in his healthcare. If your doctor doesn’t listen to you, find another one.

So how do you find a doctor? If you have medical coverage, start by checking the list of “preferred providers” (doctors covered by the insurance). Then ask friends for recommendations.

Blueprint for Men’s Health: A Guide to a Healthy Lifestyle • Second Edition

You and Your Doctor: Partners in Health

22

HV PREVENTION

Among men, more than one-half of premature deaths are preventable.

Men die younger than women from the top causes of death. As a result, the average woman outlives the average man by over five years. But it doesn’t have to be this way. More than half of these premature deaths are preventable, along with about 60 percent of chronic diseases, most injuries, and accidents. By taking charge of your own preventative care, you can protect your health.

STEPS YOU CAN TAKE TO IMPROVE THE QUALITY AND LENGTH OF YOUR LIFE

Below is a summary of important steps you can take to im-prove the quality—and length—of your life.

• Eat a varied diet rich in fruits, vegetables, whole grains, and low-fat foods.

• Be especially careful to limit cholesterol intake and avoid saturated fats.

• Exercise moderately for 30 minutes five times a week, or exercise vigorously for 20 minutes three times a week.

• Protect yourself from the sun.

• Maintain a healthy weight.

• Drink at least eight 8-ounce glasses of water per day.

• Limit alcohol to two drinks per day.

• Don’t smoke, and minimize your exposure to second-hand smoke.

• See your doctor regularly.

• Know your family history and discuss it with your doctor.

• If you are over 40, get a baseline PSA (prostate specific antigen) test and monitor this periodically with your doctor.

• Practice safe sex.

• Wear a seatbelt whenever you’re in the car and a helmet when on a motorcycle or bicycle.

• Manage your stress.

• Get help if you need it.

As important as it is for you to take charge of your own health and wellness, you can’t do it all. Getting regular checkups and age-appropriate screenings is a proven way to improve health and reduce premature death and disability. Remember, if you’re a member of a high-risk group or have a family history of disease, talk to your health care provider about the benefits of earlier screenings.

Blueprint for Men’s Health: A Guide to a Healthy Lifestyle • Second Edition

Prevention

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With the release of a recent study by the World Cancer Research Fund and American Institute for Cancer Research asserting that one in three common cancers may be preventable, the importance of adopting a healthy lifestyle is clear. It is estimated that more than 104,000 Texans will receive a new cancer diagnosis in 2010.

While researchers believe that some cancers develop from factors outside of one’s control, a large number of cancers and other diseas-es may be preventable and avoided by changing habits and employ-ing healthy strategies. Texans may find that summer is the perfect season for improving one’s health inside and out, instead of during more hurried times of the year. To jump start a healthy summer, Texas Oncology suggests five simple steps to improve overall health and protect against cancer–inside and out:

1. Practice nutrition that will lower the risk of disease. 2. Get cancer screenings. 3. Engage in physical activity. 4. Practice sun safety. 5. Quit smoking.

A person’s cancer risk is dependent on a variety of factors, but it’s evident that eating better and exercising more to maintain a healthy weight, going for routine screenings, protecting oneself from the sun, and quitting smoking can lead to fewer cancer diagnoses. By making simple changes to adopt healthy lifestyle habits, Texans can realize the full range of healthful benefits the season offers.

EAT RIGHT! TAKE ADVANTAGE OF SUMMER’S NUTRIENT-RICH BOUNTY FOR IMPROVED HEALTH.

Overall, managing weight and eating a well-balanced diet full of pow-erful nutrients may bolster cancer and other body defenses as part of a healthy lifestyle. One of the healthiest ways to reduce calories is to limit the intake of sugars, saturated fats, trans fats, and alcohol, and to include more healthy foods like nutrient-packed produce. The following diet recommendations from the American Cancer Society will contribute to better overall nutrition: substituting whole grains for refined or processed grains; limiting processed and red meats, foods preserved with salt, and fat; no more than one alcoholic drink daily for women and two for men; at least five servings of fruits and vegetables daily; and drinking plenty of water every day.

The summer season is full of fruits and vegetables at their peak, and as an added bonus, buying in-season produce is generally less expensive. REMEMBER CHECK-UPS! SUMMER’S SLOWER PACE MAKES SCHEDULING SCREENINGS EASIER.

With summer’s longer days, people may feel like they have more free time. Take advantage and get important cancer screenings if they are due. According to the latest report from the Health Informa-tion National Trends Survey, most Americans are not aware of when they should get cancer screening exams, such as mammograms and colonoscopies. Screening exams allow cancers to be diagnosed at the earliest stages when treatment will be the most effective.

If detected early and treated appropriately, about one-third of can-cers can be cured, according to the World Health Organization.

While many recommended cancer screenings vary by age, all individuals should keep an eye on their skin and check for changes in moles, freckles, and other marks once a month.

GET ACTIVE! ENJOY PHYSICAL FITNESS IN BEAUTIFUL SUMMER WEATHER.

Whether a person prefers hiking, swim-ming, taking nature walks, riding a bike, or playing outside with the kids, sum-mer is an ideal time to increase physical activity. The impact of participating in the recommended 30 to 60 minutes of exercise at least five times a week could be lifesaving. Studies show that more than 60 percent of Americans fail to routinely exercise, despite the fact that 25 to 30 percent of several major cancers, including colon, postmenopausal breast, endometrial, kidney, and esophageal cancers, are associated with obesity and lack of physical activity. Use this summer’s fun physi-cal activities to achieve or maintain a healthy weight.

SAVE YOUR SKIN! WHILE ENJOYING OUTDOOR ACTIVI-TIES THIS SUMMER, TAKE SUN-PROTECTION MEASURES.

Many favorite summer activities involve being outdoors in the sun, but Texas Oncology wants Texans to outsmart the sun’s harmful rays. While skin cancer is the most common form of cancer, it is also very preventable by limiting exposure to the ultraviolet rays of the sun.

Anyone, regardless of skin color, may develop skin cancer, though people with fair skin or who are outdoors frequently are at higher risk. Parents should also remember that even children need protec-tion from the sun. One can prevent skin cancer by avoiding sun exposure when possible and taking precautions, such as using sun-screen and covering up the skin.

QUIT SMOKING! IMPROVE YOUR OVERALL HEALTH BY KICKING THE SMOKING HABIT.

Smoking-related deaths represent 87 percent of lung cancer mortal-ities and half of lifetime smokers will die from some tobacco-related disease. Lung cancer risk increases with each cigarette smoked, and tobacco use also raises risks for a number of other health condi-tions. Nearly one in five deaths in the United States is linked to tobacco use, and smokers reduce their lifespan by an average of 14 years by smoking. Research has consistently proven that smoking cessation is paramount to lung health, and smokers who quit are more likely to live healthier and longer lives, while greatly decreasing their risk for lung cancer, heart disease, and stroke.

By enjoying physical activity in the clear, warm weather; taking ad-vantage of summer’s nutrient-rich fruits and vegetables; using sum-mer’s slower pace to get recommended cancer screenings; exercis-ing sun safety habits; and quitting smoking, Texans can emerge from the season with reinforced health defenses in place.

Dr. Joseph Litam is a medical oncologist at Texas Oncology–McAllen, 1901 South Second Street in McAllen, Texas.

Fighting Preventable Cancers: Live a Healthy

Summer Lifestyle

By Joseph Litam, M.D.

Texas Oncology-McAllen

Joseph Litam, M.D.

Dr. Gonzalez specializes in radiation oncology and internal medicine. He is certified by the American Board of Internal Medicine as well as the American Board of Radiology, and is a member of the American Society of Therapeutic Radiation Oncology (ASTRO), American College of Radiation Oncology (ACRO). He completed his fellowship in radiation oncology at Roswell Park Cancer Institute, in Buffalo, New York, and also completed a second resi-dency in radiation oncology at Jackson Memorial Hospital/Sylvester Comprehensive Can-cer Center, in Miami, Florida. Aside from his medical practice, Dr. Gonzalez is a Christian lay minister and a student of ancient Greek.

Carlos Gonzalez-Angulo, M.D.Radiation Oncology

Dr. Martinez-O’Hara specializes in hematology and medical oncology. He completed his internship and residence at South Baltimore General Hospital and is a fellow in hematology/oncology and radiation oncology at the University of Maryland. He is the former chief of staff of Valley Baptist Hospital and Valley Regional Medical Center in Brownsville- He served as the coordinator for District 6 for the Texas Medical Associates Committee for Physician

Health.

Jos. John Martinez-O’Hara, M.D. Medical Oncology/Hematology

BROWNSVILLE

Brownsville 2150 N Expressway 83 Brownsville, TX 78521 PH: 956.548.0810 FAX: 956.548.2239 www.TexasOncology.com

Dr. Maymi is board-certified in urology. He completed his urology oncology fellowship and received a masters in Clinical Investigation from the University of Iowa. He is a fellow of the Fellowship of American College of Surgeons (FACS) and has served the Brownsville

community for the past four years.

Jose L. Maymi, M.D., M.S., FACSUrology

Texas Urology Alliance844 Central Blvd., Ste 430Brownsville, Texas 78520

PH: 956-982-7190FAX: 956-982-7191

Dr. Sharma specializes in internal medicine, medical oncology, and hematology. He is board-certified in medical oncology. He completed his medical internship at Lincoln Medical Center in New York and completed his residency in internal medicine at St. Vincent’s Medical Center in affiliation with Yale University School of Medicine, Connecticut. He completed a fellowship in hematology and oncology from The University of Texas Southwestern Medical Center in Dallas and has served patients in the Rio Grande Valley since 2001. He received the American Cancer Society’s “Cancer Screening Resident of the Year” in 1995 and is a member of the American Society of Clinical Oncology and a member of Association of Community Cancer Centers (ACCC).

Balesh Sharma, M.D.Medical Oncology/Hematology

Texas Oncology delivers high-quality cancer care with leading-edge technology and advanced treatment options to help patients achieve “More breakthroughs. More victories.” in their fights against cancer. Texas Oncology, a pioneer in commu-nity-based cancer care, is an independent oncology practice with sites of service throughout Texas and southeastern New Mexico. Texas Oncology patients have the opportunity to take part in some of the most promising clinical trials in the nation for a broad range of cancers. In fact, Texas Oncology has played an integral role in gaining Food and Drug Administration (FDA) approval for 29 of the latest cancer therapies.

Dr. Marek is board-certified and specializes in medical oncology and hematology. He cur-rently serves as a director of Texas Oncology and is the medical director for Texas Oncology-McAllen. He has served the Rio Grande Valley for the past 22 years as a medical oncologist and hematologist, has been recognized as a “Super Doctor” in oncology for five years in a row, and was recognized as Doctor of The Year for Rio Grande Regional. Dr. Marek received his medical degree from The University of Texas Medical School at San Antonio. He com-pleted his fellowship at The University of Texas M. D. Anderson Cancer Center.

Billie J. Marek, M.D., FACPMedical Oncology/Hematology

“I can be part of your team… and together we can fight the battle.”Dr. Restrepo specializes in, medical oncology and hematology. He completed his fellowship at the University of Miami. He also serves on the Breast Cancer Committee of US Oncology and has completed a fellowship in breast cancer treatment. Through the Life Beyond Cancer Fundation he established the Texas Oncology–McAllen Breast Cancer Ride/Walk fundraiser to raise funds for Rio Grande Valley cancer patients. To date approximately $30,000 has

been donated to cancer patients in the Rio Grande Valley.

Alvaro Restrepo, M.D.Medical Oncology/Hematology

Dr. Ratnam has been with Texas Oncology-McAllen for 13 years, which he joined after completing his fellowship at the renowned National Cancer Institute at the National In-stitutes of Health. He has co-authored several research publications and is passionate about cutting-edge oncology care. He currently serves on the Pharmacy and Therapeutics Committee of US Oncology and chairman of the Credentials Committee for South Texas Health System.

Suresh Ratnam, M.D., FACPMedical Oncology/Hematology

McAllen 1901 South 2nd Street McAllen, Texas 78503 PH: 956.687.5150 FAX: 956.687.9546www.TexasOncology.com

McALLEN

Dr. Wahid was fellowship-trained in medical oncology and hematology at Columbia Univer-sity College of Physicians and Surgeons in New York. He has been recognized as Physician of the Year at Rio Grande State Center in Harlingen where he has served as senior attend-ing physician for the past 13 years.

Nurul Wahid, M.D.Medical Oncology/Hematology

Dr. Litam was fellowship-trained at The University of Texas M.D. Anderson Cancer Center in Houston. He is well known in the community and was in private practice for 27 years before

joining Texas Oncology. He has special interest in treating solid tumors.

Joseph Litam, M.D.Medical Oncology/Hematology

Dr. Shekar specializes in medical oncology and hematology and is currently the only female oncologist in the Rio Grande Valley. She completed her fellowship at Johns Hopkins Univer-sity School of Medicine in Baltimore, Maryland and trained at The University of Texas M.D. Anderson Cancer Center.

Nirupama Shekar, M.D.Medical Oncology/Hematology

Dr. West is a board-certified radiation oncologist. He was a physicist prior to becoming a physician.

Benjamin West, M.D.Radiation Oncology

Dr. Lazo specializes in medical oncology and hematology. He completed his fellowship at The University of Texas M.D. Anderson Cancer Center. He is a recipient of several awards including the American Society of Clinical Oncology Merit Award and is the author of several peer-reviewed medical publications as well as book chapters. He received the highest hon-ors on the professional examination for his medical doctorate degree.

Guillermo Lazo, M.D.Medical Oncology/Hematology

Dr. Boek is board-certified in internal medicine, medical oncology and hematology. Prior to him joining Texas Oncology, he conducted clinical research as part of the North Central

Cancer Treatment group.

Marcelo Boek, M.D.Medical Oncology/Hematology

Dr. Salinas is a board-certified radiation oncologist. He completed his residency training at Memorial Sloan–Kettering Cancer Center in New York followed by his fellowship at The University of Texas M.D. Anderson Cancer Center.

Rogelio Salinas, M.D.Radiation Oncology

“Cancer prevention is a high priority. My aim is to identify individuals who may be at high risk for cancer and work with them to develop a plan to reduce that risk.”

Debbie Gillett is a nurse practitioner.

Debbie Gillett, R.N., N.P.Nurse Practitioner

HARLINGEN - WESLACO

Dr. Cisneros specializes in hematology and oncology. She completed her residency in internal medicine as well as her fellowship in hematology and oncology at the University of Kansas Medical Center in Kansas City, KS. She is board-certified by the American Board of

Internal Medicine and is a member of the American Society of Clinical Oncology.

Laura E. Cisneros, M.D.Medical Oncology/Hematology

Dr. Farray is board-certified in medical oncology, hematology, and internal medicine. He re-ceived his medical degree in 1998 from the Universidad Nacional Pedro Henriquez Urena in the Dominican Republic and completed his residency in internal medicine at the Cleveland Clinic Foundation in Cleveland, Ohio. He completed his fellowship in medical oncology and hematology in 2006 at Cardinal Bernardin Cancer Center/Loyola University Chicago. Dr. Farray ranked first in his medical school class. He is a member of the American Society of Clinical Oncology and American College of Physicians.Available to see patients in Harlingen and Weslaco.

Daniel Farray, M.D.Medical Oncology/Hematology

Dr. Arguelles is knowledgeable in all aspects of radiation oncology: 3-D conformal, IMRT, as well as brain stereotactic radiosurgery, and brachytherapy utilizing the High Dose Rate unit. He com-pleted his residency training in radiation oncology at Montefiore Medical Center and the Hospital of A. Einstein College of Medicine in New York City. While there he became chief resident and earned the Leo M. Davidoff Society Award for Outstanding Achievement as house officer from the college of medicine. Dr. Arguelles has been board-certified in radiation oncology since 1988.

Ramon F. Arguelles, M.D.Radiation Oncology

Harlingen 2121 Pease Street, Suite 101 Harlingen, Texas 78550 PH: 956.425.8845 FAX: 956.364.6793Weslaco 1330 East 6th Street, Suite 204 Weslaco, Texas 78596 PH: 956.969.0021 FAX: 956.968.9744

www.TexasOncology.com

Dr. Ghaddar specializes in medical oncology and hematology. He is board-certified by the American Board of Internal Medicine in hematology and medical oncology. He received his medical degree from the American University of Beirut in Beirut, Lebanon. He completed his internship and residency in internal medicine at the Good Samaritan Hospital/John Hopkins University in Baltimore, Maryland. He completed his fellowship in hematology/oncology at The University of Texas MD Anderson Cancer Center in Houston, TX. He has been in practice with Texas Oncology since 1995. Available to see patients in Harlingen and Weslaco.

Habib Ghaddar, M.D., FACPMedical Oncology/Hematology

Dr. Araneda specializes in medical oncology and is board-certified in internal medicine and medi-cal oncology. He received his medical degree from San Carlos University in Guatemala and com-pleted a medical oncology fellowship at East Tennessee State University, Johnson City, Tennes-see, as well as a fellowship in bone marrow transplantation at the University of Florida, Gainesville, Florida. He has special interests in breast cancer, gastrointestinal malignancies, hematologic ma-lignancies, and molecular targeted therapy. He is a clinical instructor at Regional Academic Health

Center, a lower Rio Grande Valley extension campus of The University of Texas at San Antonio.

Marco A. Araneda, M.D.Medical Oncology/Hematology

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The Heart of a Champion

Professional sports has always been deemed the pinnacle of fitness and physical condition. The discipline, dedication, and intensity de-manded by the highest levels of competition make professional ath-letes highly skilled and experienced, as well as uncommon. Long seen as the paramount franchise in the NBA’s Development League, the 2009-2010 Rio Grande Valley Vipers have not only had one of the most successful seasons in the league’s history, they have also delivered South Texas’ first professional championship by winning the national title.

Healthy Valley Magazine sits down with guard Stanley Asumnu and forward Ernest Scott to talk about staying healthy at the professional level, the focus and mentality of an athlete, and what you can find in the heart of a champion.

People in the Valley are really getting excited about the game, and that only makes us want to work harder and do what we have to do, win.

healthy v

alle

y

In June of 2009, the Rio Grande Valley Vipers and the Houston Rockets entered into a single-affiliation part-nership, a great moment for the Vipers and for professional sports in the Rio Grande Valley. Who would have thought that today the Vipers would be league champions? Vipers fans and all who live in the Rio Grande Valley should be very proud of the Vipers’ championship and direction of the franchise.

Healthy Valley extends this recognition and thanks to the entire Vipers team for the awesome 2009-2010 season— the Players: Antonio Anderson, Stanley Asumnu, Sean Barnette, Will Conroy, Mickell Gladness, Rich Melzer, Ernest Scott, Julian Sensley, Jonathan Wallace, Craig Winder; Head Coach Christopher Finch; Assistant Coaches Paul Mokeski and Jai Steadman; Athletic Trainer Joe Resendez; and Vipers President/GM Brian Michael Cooper—and for bringing us the pleasure of hosting champions and for promoting the Rio Grande Valley.

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With any type of championship, especially one at the nation-al level, there is always talk about the heart of a champion. What separates a championship-caliber team and players from the rest?

Asumnu: The will to play, fight, and win. That must come from every person on the team, from the staff drawing up plays to the players mak-ing them, everyone doing what it took to win, coaching staff on down, even the fans. From the beginning of training camp this season, the goal of this team was the championship and all the work and effort that it re-quired. The addition of Coach Finch was a big step in that direction, even when his practices went on forever [laughs]. But the end result was the trophy, and we all played a part in it. But the main reason was that we were a team; we were together, not a bunch of players playing basket-ball. With all the NBA call-ups we had, we could have easily used [losing our best players] as an excuse, but the team that remained stepped up their play and kept the winning atmosphere going.

Scott: When you have a developmental league such as this one, there is that aspect of players trying to showcase themselves to get to the next level, which can sometimes lead to unbalanced or sloppy play. I think we [the Vipers] perfected that balance of focusing on the team, whether we got called up or not, while also showcasing our talent, which showed in our number of call-ups. We also understood that team success means individual success, so we put that above every-thing else and let the results speak for themselves.

With such an incredible finish to a historic season [a last-second, buzzer-beating three to win the Finals to a sold-out crowd], what can the fans expect next season from the RGV Vipers?

Asumnu: To defend the title, of course! The fans can and should ex-pect the same type of exciting basketball we played all season, which in part was fueled by them, so yes, the fans can expect more of what they were cheering so hard for.

Scott: Before last season started, no one really knew what to expect from the Vipers. Now with us being defending champions, we have a target on our backs and are no longer able to sneak up on anyone. Every team that comes to State Farm Arena now knows to bring their “A-game,” and having Coach Finch back with his offensive system is going to be great for both the team and the fans. The Houston Rock-ets’ affiliation and collaboration will continue to guide us and provide us with quality support because they’re keen on keeping the standard they have set this season. I think this will be a great year for the Rio Grande Valley Vipers as well as the fans who cheered with us all the way to the championship.

By Carlos Jaramillo

Playing competitive sports for a living, you must adhere to mental and physical standards that most people only experi-ence for short periods of time in their lives. How do you main-tain the focus demanded by the game at this level?

Scott: First of all, we are obviously blessed to do this for a living, as not many people get the opportunity to compete at this level. Most of our motivation comes from that as well as the chance to play at a higher level [the NBA] that pushes us to succeed.

Asumnu: Playing this game from such a young age and the love of the game that comes from playing it all your life through middle school, high school, and college definitely helps bring that focus and keep it at the professional level.

What is the workout regime for an NBA player, and what are the areas of focus during training?

Scott: Well, the structure and length of the season keeps you mostly fit throughout, with all the games and practices, so you mostly try to maintain your form and preserve and protect your body. The offsea-son is when you really begin to work on your game and body, so as a forward I try to do more power-oriented exercises like squats or “core” work to strengthen my post moves and explosiveness.

Asumnu: Offseason work is really important for working on your strengths as well as your weaknesses. Keeping your muscles in good condition is the best prevention for injuries, so lifting weights is always up there in terms of staying in basketball shape. Rest and recovery are also important so as too not over exert yourself, as well as a balanced diet with not too many fatty foods. Coach Finch also has us working out together as a team to build cohesion and chemistry.

The Vipers have record attendance numbers compared to the rest of the league, and the State Farm Arena has been called one of the toughest stadiums for visiting teams. How has the Rio Grande Valley and the fans shaped this team?

Asumnu: Being here from the team’s inception, I have been part of this community for two years, and I am honored to have the atmo-sphere at the State Farm Arena. The people here are really getting excited about the game, and that only makes us want to work harder and do what we have to to win. They really are as big a part of the team as anyone on the team, the “sixth man.”

Scott: The energy the fans bring here at home is amazing and has helped us get over the hump to win a game more than once, espe-cially during the playoffs. Even the other teams have made remarks about how hard it is to pull out a win in the RGV. I think the support here was what pushed us beyond just winning games and into the championship.

Asumnu: As for the region itself, coming from a big city [Houston], the Valley is a great change of scenery, almost relaxing. The people here are very warm and positive, and in my visits to the local schools I have nothing but admiration for the children I have told to stay in-spired and keep working hard to achieve their goals.

Scott: Compared to Atlanta (where I come from), there is definitely a slower lifestyle here, which is welcome. I love the weather; 80 degrees in January instead of the cold is always enjoyable. The people have re-ally embraced both me and the team since I’ve come down and have always been friendly and welcoming. Seeing the region grow before my eyes season after season has also been an experience.

Regular physical activity is the closest thing there is to a miracle drug.

Despite all the benefits, over half of Americans get less exercise than they should, and a quarter gets none at all.

Before starting any exercise program, talk it over with your doctor. If you haven’t been very active until now, start off easy—you may only be able to do five minutes per day. But gradually increase your time until you’re up to 20 minutes or more per day. Your goal is to increase your heart rate and breathing. You want to feel slightly out of breath but not so out of breath that you can’t carry on a conversation.

“All it takes is 30 minutes of movement or activity a day, whether it be structured or unstructured exercise and you’re on your way to a healthier and stronger you.”Karla Y. Ortiz, CHES, Men’s Health Network

Ideally, you should try to get 30 to 60 minutes of exercise on most days. That may seem like a lot, especially if you haven’t been ex-ercising regularly. But the good news is that you don’t have to do it all at one time. Instead, you can spread it out over the course of your day. Research has shown that even simply walking quickly for as little as 30 minutes per day decreases your risk of having a heart attack, stroke, and diabetes. Any kind of activity—even mowing the lawn, washing your car, or wrestling with your chil-dren—is better than none. But you won’t benefit very much from doing exercise unless you do it more than two times per week or more than 10 minutes per day.

Finding an activity or two that you enjoy is the key to making exercise a lifelong habit. Most people don’t do this, though, and that’s why more than half of those who start an exercise program

don’t stick with it for more than six months. Fortunately, there are dozens of easy ways to increase the amount of exercise you get every day. Here are just a few examples:

• Take the stairs instead of the elevator or escalator whenever you can.• When you go out shopping, park your car as far away as you can from where you’re going. If you take public transportation, get off a few stops early and walk the rest of the way.• Do some sit-ups, pushups, squats, or jumping jacks while you’re watching television.• Use a manual lawn-mower instead of a power model.• Skip that mid-morning cup of coffee and go for a walk around the office instead.• Join a group or find a workout partner.• Take a dance class with your partner.

TREATING INJURIES

Of course, despite your best efforts, injuries sometimes happen. So if you strain, pull, or irritate something, remember RICE:

• REST. Stop exercising. Don’t “play through” your injuries.• ICE. Put an ice pack on the injured area for 20 minutes of each hour for the first 24 to 48 hours.• COMPRESSION. Wrap the injured area in an Ace bandage.• ELEVATION. Try to keep the injured area higher than your heart so that blood won’t pool there.

In addition, you can take over-the-counter painkillers such as aspi-rin and ibuprofen to reduce the swelling.

After 24 to 48 hours of following the RICE routine, gently stretch the injured area. Stop before it becomes painful.

Blueprint for Men’s Health: A Guide to a Healthy Lifestyle • Second Edition

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HV EXERCISE AND FITNESS

Exercise and Fitness

MESOTHERAPY TREATMENTIn order to address androgenetic alopecia, dermatologists have turned to mesotherapy treatment-a non-invasive, non-surgical cosmetic solu-tion, which is also often used to treat cellulite, excess weight, and body contouring. The treatment is adminis-tered through injections of minerals, vitamins and DHT blockers, which aid in hair growth.

ALOPECIA AREATA Is a hair-loss condition which usually affects the scalp. It can, however, sometimes affect other areas of the body. Hair loss tends to be rather rapid and often involves one side of the head more than the other.

Alopecia areata affects both males and females. This type of hair loss is different than male-pattern baldness, an inherited condition.

Denice Ledezma

Denice is the perfect ex-ample of our youth. She very much represents the future generation. It is sure that she will as-sume her role with great responsibility, knowing that she is an example to the community. Denice is the footprint of the new generation eager for a better future.

Herlinda C. Colley

Herlinda is the definition of perseverance and has remained focused on her dream since day one. She will be a wonder-ful ambassador to show the community how to lose weight in a healthy way, and she will wow the world as the beautiful woman that she is.

Age:

Height:

Weight:

19

5’ 6”

280 lbs

Age:

Height:

Weight:

41

5’ 2”

180 lbs

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hea l t hy makeover cha l lenge

We would like to congratulate all of the Healthy Makeover Challenge entrants. We are so pleased that so many have chosen to believe in change. It speaks very highly of our community because change does not come easily—it takes hard work, perseverance, and so much faith. That is why it was so difficult to choose only one Health Makeover Challenge winner. It is our hope that those who were not selected decide to continue on the path they have started and continue fighting for the change they want to see in themselves. Keep believing, keep shining, and always bet on yourselves!

Each entrant demonstrated deserving qualities of the Makeover, which is why we at Healthy Valley have decided to share the award between two contestants.

Change is within each of us and begins with our decision to commit to making that change. Change is always possible; do not let anybody tell you differently.

Let’s rejoice with Herlinda and Denise today as we celebrate a new beginning for a Healthy Valley.

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HV SAMPLE TITLEHV GOOD RELATIONSHIPS

MAKE YOURSELF AVAILABLE

Men are taught to hide their feelings as a sign of strength and masculinity. But when it comes to loving and being loved, that belief is a sure fire guarantee of isolation, lone-liness, and depression. Show up, because only what you show is available to be loved.

HONESTY IS YOUR TRUMP CARD

Love can be trusted only when you know you are being loved for who you really are—for your excellence and shortcom-ings, your toughness and tenderness—all of you. Honestly letting your partner know what you think, what you feel, what you want and need opens the way for her to know you and love you. Deceit is a child’s game. Don’t play it.

GENUINE LOVE REQUIRES....

As simple as it may sound, a relationship takes two. Both people must feel seen, heard, appreciated, and valued. If you are the only one that counts, your partner is as good as invisible. And if only your partner counts, what’s the point of being in a relationship? A real-life, satisfying relationship grows out of your willingness to work with your partner, especially when she has the better point of view.

DIFFERENCES ARE CRITICAL

No matter how much two people have in common, when they enter into a relationship they soon discover all the ways they are different from one another. How you treat those

differences will either make or break your relationship. Try-ing to change your partner leads only to resistance and re-jection. Being open to your partner’s differences sets the stage for a love that is real, trustworthy, and secure because she will know that she is being loved for who she is and not for some idea or image of who you think she’s supposed to be. And that’s the only love that lasts.

FEAR IS NATURAL

No one receives any formal training for intimate relation-ships, so you may expect that loving is going to be trouble-free. But once two people move beyond the bliss at the beginning of their relationship, their differences become apparent. Then it’s natural to be anxious and fearful that maybe who you are isn’t going to be enough. That’s normal. Deepening intimacy entails the risk of revealing yourself, dis-covering yourself, and allowing your partner to do the same.

INTIMACY IS NOT AUTOMATIC

You can have attraction, curiosity, and even sexual desire at first sight, but intimacy takes time. Intimacy results when two people share their affection and their fear, their desire and their upset, their willingness to be known and know one another. Be patient with love. It is a garden worth seeding and weeding, watering and pruning for the rest of your life.

James Sniechowski, Ph.D.Co-Author of Be Loved For Who You Really Arehttp://www.themagicofdifferences.comMen’s Health Network, Co-Founder

Good Relationships = Good Health For Men

Debi understands that each client has an individual look that requires a personal skilled touch. That’s why she works hard and constantly attends trainings that keep her current with the latest procedures. With so many treatments available today, it’s important to Debi to take the time to learn about each of her clients and their individual needs. Her goal is to make sure that she is the best at what she does so that she provides her clients with the finished look that they envision.Medical Aesthetics Practitioner

years experience 12

SERVICES:Botox

Dermal FillersSclerotherapyMicroneedlingMesotherapy

Juvederm productsRadiesse

Restylane Chemical Peels

Microdermabrasion

AFFILIATIONS: Member of:

American Nurses associationAmerican Society of Plastic

Surgery NursesAmerican Academy of Medical

Esthetics ProfessionalAmerican College of Phlebotomy

Debra Harrison RN, MEP-CAesthetics Nurse Practitioner

Avila Plastic Surgery 1022 Griffin Pkwy Suite 110 Mission, TX 78574 956-519-1332

Dermarolling is also effective on areas other than the face. No matter where on the body it is performed, the beneficial effects include:

• Scar Removal• Stretch Mark Removal/Treatment• Younger Looking Skin• Smoother Skin• Cellulite Reduction or Removal• Hair Loss Treatment/Hair Restoration• Hyper Pigmentation Treatment

BEFORE

AFTER

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REFIRME™ SKIN TIGHTENING

• Non-invasive treatment for skin via Wrinkle TreatmentSuperior performance and patient comfort.

• Virtually painless skin tightening — without surgeryFirm and tighten lax skin.

SKIN REJUVENATION

• Enables the only FotoFacialRF™ procedure• Treat superficial benign vascular and pigmented lesions, including telangiectasias, symptoms of ro-

sacea and angioma• Resolve stubborn and resistant superficial be-nign pigmented and vascular lesions on lighter

skin colors

HAIR REMOVAL

• Offer patients the most in-demand aesthetic procedure today

• Treat even minimally-pigmented hair colors and all skin colors

ACNE TREATMENT

• Clinically proven, safe, effective acne treatment• Reduce sebaceous gland activity and destroy

active acne

SUBLATIVE REJUVENATION™

• Tunable fractional technology – 3 programs which emulate the tissue effects of common abla-tive and coagulative fractional laser technologies.• Radio frequency energy is suitable for all skin types and has the clinical benefit of enabling lat-eral heat spread -- leading to the appearance of

skin tightening.• Quick treatments - full face (20 minutes), neck, chest and hands (10 minutes). Short treatment

protocol: 3 treatments, 4 weeks apart.

HV MEDSANA

• MEDICAL WEIGHT LOSS• LYPOMASSAGE TREATMENT• ANTI-CELLULITE TREATMENTS• BODY SCULPTING• CARBOXI THERAPY• ANTI-AGING SHOT• RHINOPLASTY

• MESO THERAPY• BOTOX & FILLERS• THREAD LIFT FACE & BUTTOCKS• PRODUCTS FRIDA DORSH• LASER SKIN TIGHTENING• VASER HI DEF LIPO SCULPTURE• GASTRIC BYPASS SURGERY

SER

VIC

ES

801 E Nolana, Suite 3

McAllen, TX 78504

PH: 956.213.8240

www.medsanaclinic.com

VELASHAPEBuy a Velashape treatment and receive a mesotherapy cream at 1/2 price.

eLIGHTBuy one eLight hair removal treatment and receive one free skin tight-ening.

VASER LIPOBuy two Vaser Lipo areas and receive post surgery treatments at half price.

SKIN MEDICABuy one facial and micro-dermabrasion and receive a skin medical gift set.

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RESTORE YOUR HEALTHRESHAPE YOUR BODY eLIGHT - THE COMPLETE FACIAL

AESTHETIC SOLUTION

MEDSANA PATIENT AFTER THREE-MONTH TREATMENT

MEDSANA PATIENT AFTER 1 VELASHAPE II SESSION

• ReFirme™ Skin Tightening• Skin Rejuvenation

• Hair Removal• Acne Treatment

• Sublative Rejuvenation™

• Reduced inches after liposuction• Smooths out skin after weight loss

• Reshapes and tones loose skin• Reduces appearance of cellulite

• Proven safe and effective for treating cellulite

• Zero downtime• Easy to administer

• Highly-controllable energy heat source with the elos technology

• Targeted treatment

TM

HVMEDSANA

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HV CHANGE YOUR LIFE

How do you really feel? Do you suffer from weight issues, mus-cle/joint pain, headaches, allergies, sugar cravings, digestive problems, fatigue or disrupted sleep? These issues are com-mon, and we may go through life thinking that this is a normal part of modern living or that we are just getting old, or even eventually numbing ourselves to how we really feel so that we can just keep on going.

If you have one or more of these health issues, then you may be a candidate for a purification program. Practiced for centu-ries around the world by many cultures, purification is about cleansing and nourishing the body from the inside out. By gen-tly removing and eliminating toxins while feeding your body healthy whole food nutrients, purification can facilitate weight loss, support your immune system, and renew your ability to maintain optimal health. Toxins can include those associated with makeup/cologne, alcohol consumption, cigarette smoke, exhaust fumes, pesticides and food impurities, prescription drugs, workplace/household chemicals, and heavy metals.

Why should you do this purification program? Not only do the foods we eat not contain the nutrients they did 50 to 100 years

ago, but people today simply do not eat the foods that sup-port optimal liver function. If the liver doesn’t filter toxins ap-propriately, they are not eliminated but deposited in the worst places—your fat cells. Your body has been fighting years of impurities not being properly filtered, so chances are that every cell in your body is adversely affected.

What can you expect? This program cleanses your body from the inside out as well as supports ideal body weight. By jump starting your weight loss and offering long term health ben-efits, this can be a new beginning to the rest of your life. Unlike off-the-shelf “detox pills,” this program uses whole food based supplements made from organically grown ingredients to pro-vide your body with high quality nutrients. It is a total body cleanse vs. just a “colon cleanse.”

Most programs that offer, or claim to offer, immediate and no-ticeable results often involve dangerous surgical procedures, supplements or drugs with stimulants (which will make you more fatigued in the long run), and negative side effects, or else just plain deprivation and suffering for a few weeks or months. You may look different, but you may feel worse! THEY CAN ALSO BE EXPENSIVE! On the 21-Day Whole Food Purifica-tion Program you are actually allowed and encouraged to eat the right foods. You need not suffer or go hungry, and your meals include fruit, vegetables, protein, and healthy shakes.

Literally tens of thousands of people, guided by their health care practitioners, have experienced improved health, in-creased their energy, and shed unwanted weight with this powerful program. For the vast majority of those who have completed the program it was only the beginning of many per-manent healthy changes as their awareness of healthy eating and lifestyle choices were tremendously expanded.

HERE IS WHAT OUR PATIENTS ARE SAYING:

“It was amazing how the weight came off! I lost 16 pounds and my wife lost 11 pounds during the 21-Day Whole Food Purifica-tion Program. The dramatic drops in blood sugar, cholesterol, and triglycerides will make our doctor happy. Another benefit was learning new foods to cook and cooking together.”

“I feel so amazing–10 years younger and ALIVE!! Now here is the best part…no need for Advil anymore; no more snoring; my hot flashes are GONE; I sleep great and have lots of energy and clar-ity; my mood is balanced; no inner agitation; and no more bloat-ing. I cannot believe ALL of this could happen in only 21 days.”

In addition we have recently added a very powerful motivation-al tool that includes daily e-mails, available phone support, and dozens of delicious and healthy recipes. Call 668.0404 today for an appointment to get all the details plus a free informational packet and video.

NEW!!! At Eternal Wellness MedSpa we are proud to announce our new free educational website featuring articles and informa-tion about how to improve your life and health. Simply go to eternalwellness.liveitlifestyle.com, home of the Live It! Lifestyle.

Change Your Life

In 21 DaysBy Bruce LeTourneau

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Periodic limb movements in sleep are repetitive move-ments, most typically in the lower limbs, that occur about every 20 to 40 seconds. If you have PLMS, or sleep with someone who has PLMS (also referred to as PLMD, periodic limb movement disorder), you may recognize these move-ments as brief muscle twitches, jerking movements, or an upward flexing of the feet. They cluster into episodes last-ing anywhere from a few minutes to several hours.

The exact cause of PLMS is still unknown. Scientists believe that the underlying mechanisms probably involve factors in the nervous system, although studies have not revealed any consistent abnormalites. PLMS is not considered medically serious. It can, however, be implicated as a contributing factor in chronic insomnia and/or daytime fatigue because they may cause awakenings during the night. Occasionally,

PLMS may be an indicator of a serious medical condition such as kidney disease, diabetes, or anemia.

SYMPTOMS:

Individuals with PLMS may also experience restless legs syndrome (RLS), an irritation or uncomfortable sensation in the calves or thighs, as they attempt to fall asleep or when they awaken during the night. Walking or stretching may relieve the sensations, at least temporarily. However, re-search also shows that many individuals have PLMS without experiencing any symptoms at all. It’s not unusual for the bed partner to be the one who’s most aware of the move-ments, since they may disturb his/her sleep.

TREATMENT:

A number of medications have been shown to be effective in treating PLMS, but treatment is only necessary when PLMS is accompanied by restless legs (RLS), insomnia, or daytime fatigue.

COPING:

Seek professional medical advice. You may wish to begin by consulting your family physician or by making an ap-pointment for an evaluation at an accredited sleep disor-ders center in your area.

National Sleep Foundation

Periodic Limb

Movements

in Sleep

HV MOVEMENTS IN SLEEP

HV RECIPE OF THE MONTH

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Ingredients:

Fresh Cod Filet - cut to serving sizePortobello Mushrooms - cleaned and cut in stripsRed Bell Pepper - seeded and cut in stripsSerrano Pepper - seeded and cut in stripsGreen Onion - choppedGarlic - mincedTomatoes - seeded and cut in wedgesCapers- non pareilCilantro - plucked leavesSun-dried Tomato JuiceVegetable BrothFresh Thyme, Basil, Oregano, and Bay leafSpanish Extra Virgin Olive OilSalt * & Pepper

* If your diet permits, if not replace with substitutes. A good salt-substitute is AlsoSalt®

Start by making the bouillon to steam the fish by adding the vegetable broth to a shallow pan that has a tight fitting lid. Add fresh herbs and bring to a simmer. When your diet permits, adding some dry white wine will make the court-bouillon even tastier.

In a sauté pan add Spanish olive oil and over medium high heat cook the mushrooms until almost tender. Add the bell and serrano peppers and sauté until almost tender. Add fresh oregano, bay leaf, onion, and garlic. Stir. Add tomato wedges, capers and cilantro leaves. Stir. Add sun-dried tomato juice and bring to a soft simmer.

Season fresh fish to taste and carefully add to simmering court-bouil-lon. Cover the pan with lid and let steam for 10 minutes or until done. Remove the fish from pan and use court-bouillon to bring the bacalao sauce to the right consistency.

Serve sauce on top of the filet.

Enjoy !!! I welcome questions and comments.

Chef Marcel

2900 North 10th Street McAllen, TX 78501 PH: 956.683.0027

Steamed Cod Filet Bacalao Stylewith roasted zucchini and squash.

The original bacalao recipe’s main ingredient is “salt cod,” although very tasty, it’s not as healthy as fresh fish, mainly because of the amount of sodium it contains. This recipe is made with fresh cod, however, feel free to substitute your favorite fish or even tofu. Serve on top of roasted zucchini and yellow squash and ad some steamed rice for a delicious and very healthy dish containing loads of vitamins, minerals and antioxidants.

Prepared and Photographed by Chef Marcel

Dire

cto

rySpecialty Clinic/Hospital Beauty

Arturo Lopez, D.D.S., P.A.Laser & Cosmetic Dentistry 6900 N. 10th St., Suite #7McAllen, TX 78504 PH 956.630.6130

Diabetes & Endocrine Center 2121 E. Griffin Parkway, Suite 14 Mission, TX 78572 PH 956.519.4774

Somabel SpaStone Ridge Plaza5417 South McColl Edinburg, TX 78539PH 956.682.6600

Pharmacy & DME

Life Medical Supply2509 Buddy OwensMcAllen, TX 78504PH 956.994.3600

Home Healthcare

Beyamar Home Health4901 S. McColl Rd.Edinburg, TX 78539PH 956.683.0149

More

Healthy Valley Magazine801 E. Fern Ave., Suite 131McAllen, TX 78501PH 956.525.0240

Kids Village Montessori5501 N. “G“ St. McAllen, TX 78501PH 956.624.8939

www.davidpezzat.com801 E. Fern Ave., Suite 129McAllen, TX 78501PH 956.226.3286

Valley Ear, Nose & Throat Specialists, P.A.2101 S Cynthia St # AMcAllen, TX 78503PH 956.687.7896

910 South Bryan Road suite 209Mission, TX 78512PH 956.424.1511

Massage & SpaMassage, Reiki, Lymph Drainage, MeditationJanie Buentellomassagenspa@aol.com2013 N. Conway, Mission, TXPH 956.584.0080

Marilyn Asistores, M.D., P.A. Family Practice1400 S. Closner Blvd.Edinburg, TX 78539 PH 956.316.0860

VIPS1200 E. Savannah Ave., Suite 12 McAllen, TX 78503PH 956.688.6300

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HV TALK MONEY

How to Talk to Your Teen About MoneyFor many parents it seems like just yesterday that their chil-dren were on their way to kindergarten, but now that they’re in middle school things seem to be happening way to fast. Teens seem to go from having play dates to group movie dates right in front of your eyes.

And they’re fashion conscious and brand sensitive far earlier than we ever were, which is all the more reason for us to help them get a financial grip on money and the need for saving by talking to them early and often about ways to save and spend money responsibly. Here are a few things you can do to get your teen ready for the day when you’ll need to cut the strings and watch them spread their well-prepared financial wings. Giving your teen an allowance is a great money move and will help you rein in their budget busting requests while teaching them the value of a dollar and saving for the things they really just “must” have. In her book, Kids and Money: Giving Them the Savvy to Suc-ceed Financially, author Jayne A. Pearl says this about giving children a fixed spending budget: “Allowance is an effective way to start transmitting to your kids financial literacy, values, and decision-making skills.” When teens have to earn money, they can better understand the meaning of it and the proper ways to use it. Trying to help them understand the basics of money management using mon-ey they have earned is powerful because often that new “thing” they just had to have when you were paying for it becomes less important to them when they realize that it will greatly reduce the amount of money they will have left.

If your family doesn’t embrace the allowance concept but still wants to help the children have firsthand experience with mon-ey management, another way to teach teens about money is through interactive learning experiences and board games such as Life, Payday, Monopoly, the Allowance Game, and Cash flow for Kids. Finally, encourage your children to save with a purpose and if possible offer to add a small percentage to whatever they have saved. This teaches the lesson of compound interest and how money grows if left untouched. The next time your children want new bikes, skateboards, or series of Karate lessons, use it as a chance to challenge their desire by having them save for it. As an extra incentive, agree to match their savings dollar for dollar up to a set amount or a specific period of time. The benefit is that your children will develop financial discipline and a habit of not spending every dime they get their hands on. Plus, when you make the goal one that’s reachable, even if they fall short, you can assist them so they will be encouraged to try again next time. The biggest thing to remember is to encourage their new sav-ing habits and find ways to support them so they’ll actually think of it as something fun; once that happens, you’ve created a situation that will develop a positive attitude towards saving for a lifetime!

Sanyika Calloway Boyce is a top selling author, speaker and coach that teaches financial literacy to high school teens, college students, 20-some-things and adults. Visit her online at www.financialfitnesscoach.com

Calendarof Community Events

CALENDAR OF EVENTSHV

1US Too McAllen Prostrate Support Group 7:00pm – 8:30pmEdinburg Regional Medical Center, Cactus Room1400 W. Trenton RoadFor more information, call 388.2025 Weight-Loss Surgery Post-Op Nutrition Class 5:00pm – 6:00pmWeight-Loss Surgery Center416 Lindberg Avenue, Ste. B, McAllen Alzheimer’s Support Group 7:00pm – 8:00pmSouth Texas Behavioral Health Center, Conference Room 12102 W. Trenton, Edinburg For more information, call 388.1300

Day Camp E.N.E.R.G.Y. Overnighter 12:00pm – 5:00pmRGV Diabetes Association Camp Perry, HarlingenFor more information, visit www.rgvdiabetesassociation.com Or call 292.3411

Weight-Loss Surgery Seminar 6:00pmPresenter: Dr. Mario del PinoMission Regional Medical Center, Meeting Rooms A & B900 S. Bryan Road, MissionFor more information and to register, call 323.1977

6th Annual Parent to Parent ConferenceProviding support and information to fam-ilies of children with disabilities, chronic illness, and other special heal care needs.Embassy Suites San Marcos1001 McCarty Lane , San MarcosFor more information, call 866.896.6001, email: info@txp2p.org, or go to www.txp2p.org

United Blood Services Blood Drive 9:00am – 3:00pmMission Regional Medical Center, Meeting Rooms A & B900 S. Bryan Road, MissionFor more information, contact Alex Longoria at 323.9000, ext. 1300 or visit United Blood Services

Diabetes Education 1:00pmSTHS, McAllen Medical Center, 3 East Classroom301 W. Expressway 83For more information, call 632.4000

Food Bank of the Rio Grande ValleyPound for Pound Challenge – “Lose naturally. Feed locally.”Pound for pound, we can fight hunger in our community.For more information, visit http://pfpchallenge.com

The Leukemia & Lymphoma Society South Central Texas ChapterTrain to walk or run a marathon or ½ marathon while raising moneyFor more information, call Jessica Merritt at 800.683.2458, ext 322

Alzheimer’s AssociationCaregivers Support GroupsFor meetings and assistance, call the Helpline at 800.272.3900 or visit www.alz.org or www.alz.org/txstar

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EVERYTUESDAY

THROUGH-OUT

THE WEEK

JANUARY THRU JUNE

JUNE

HVEVENTS

Events

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DOCTORS HOSPITAL AT RENAISSANCE TRAVELED TO HAITI

On May 26, 2010, Doctors Hospital at Renaissance hosted the Haitian Relief Ap-preciation Reception to show their support of and appreciation for the physicians and medical staff that traveled to Haiti to assist earthquake victims. The event was held at Lone Star National Bank Events Room on Nolana Avenue. The ap-preciation reception featured a documentary comprised of photos and videos taken by DHR nurses and physicians that traveled to Haiti. DHR’s partner physi-cians and nurses received humanitarian achievement awards as part of their recognition.

Doctors Hospital at Renaissance is proud of its partner physicians, nurses, and surgical technicians that traveled to Haiti to assist with medical relief efforts.

EDINBURG REGIONAL MEDICAL CENTER HEALTHY FAMILY LUNCH AND LEARN SEMINAR

On May 26, 2010, Edinburg Regional Medical Center hosted its Healthy Family Lunch and Learn Seminar where attendees took advantage of free blood pressure screenings, a talk by Roberto Ayres, MD, on “Pediatric Asthma,” and a presentation by the Asth-ma Coalition. Attendees also toured Edinburg Children’s Hospital’s new asthma rooms that are designed just for kids and include live-animation butterflies and hummingbirds.

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