know

Issue 28

understanding the cancer experience

in the

complimentary
magazine

Get with the

program
A look at the ways we can
help cancer patients
and their families

Also in this issue:

How to make & keep
your resolutions
Cancer awareness
ribbon guide
New CD release by Patty Tiscareo

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

this issue:

A noted author once

said that time does
not pass; it only
continues. If that is
the case, then all of us
at the Rio Grande
Cancer Foundation
declare that 2013 has
come and gone with
incredible
continuation!
Welcome to the final
2013 issue of In the Know: Understanding the
Cancer Experience. In our 28th issue, we reflect
on how we have used that precious commodity
time- to meet our mission of reducing the burden
of cancer in our beloved community.
In her article Have Bags Will Travel, our
program office, Jutta Ramirez offers up practical
information to cancer patients about out of town
travel. Navigating airports and bus terminals is
challenging enough, but can become
overwhelming for the person undergoing cancer
treatment.
ITK welcomes Sallie Damron to our writing
team with articles on How to Look and Feel
Your Best During Cancer Treatment and on
Having Someone on your Side during the
cancer experience. Feelings of isolation and
loneliness are often exacerbated during the

holidays and Sallie gives our readers tips on

dealing with these and other issues.
Lest I miss the opportunity to brag a bit on the
good work your local cancer foundation has done
during 2013, each of the above articles is
accompanied by a side bar about how the Rio
Grande Cancer Foundation programs have
positively impacted people in just these types of
situations.
We also proudly share with you the
organizations who were awarded grants in 2013,
the many individuals and groups who worked to
support our programs through third-party
fundraisers, and a pictorial look back at those
events.
Finally, I am delighted to announce the release
of our second fund-raising musical CD entitled
Comes in All Colors. Read all about it on pages
12 and 13. All proceeds from the sale of this
CD will benefit the Rio Grande Cancer
Foundation programs, so if you want to help
support us, order several copies for your holiday
gifts. You can order your own copy online at our
website www.rgcf.org.
I wish I had more time; but like life, time
moves on and stops for no one.
Sincerely,
Patty Tiscareo
Executive Director

Maggie Rodriguez
Rachel Juarez

in the

know

FEATURES

4
page

12
page

15
page

is published by the

Rio Grande Cancer

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

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

Getting with the program

A Musical Tribute

Resolution Solutions

Many of readers may not be aware

of the various programs we offer
to help cancer patients. In this
multi-page feature, we take a look
at these progarms and even hear
from our patrons who have
utilized them. We start with our
PATS program so, get ready for
take-off!

Our own Patty Tiscareo is well

known for her musical abilities.
Read about her latest CD and how
a little music is making a huge
difference in our community.

Any time of year is a good time to

promise yourself to improve, but
the new year does fill us with an
extra desire to be better. Here we
give you a slight push in all the
right directions.

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.
2013 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.

Cancer and Travel:

Ready for Take-off

by Jutta Ramirez

Have bags,
will travel

ith proper planning, a cancer patient

can travel and manage cancer
treatment away from home.

Consider these travel tips.

Talk to your Doctor. Talk to your doctor before you plan a trip,
especially if you are undergoing treatment. Your doctor may have
some specific precautions, especially during airline travel.
Take medical information. Be sure to pack your copies of your
medical records or get a letter from your doctor detailing your
diagnosis and treatment plan, as well as any medical instructions.
Let your travel companion know.
Check your health insurance. Before traveling, check with your
health insurance company to determine whether your plan will
cover health costs in other states, or if you should visit a certain
provider for treatment (if needed). If you are traveling overseas,
verify if your health insurance covers costs outside the United
States, or if you need to purchase travel health insurance.

5
Do you need shots? If traveling abroad,
check the vaccination requirements, as
some vaccines needed for entry into certain
countries may be contraindicated for cancer
patients. For example, certain cancer
treatments (e.g., chemotherapy, radiation
therapy, steroid therapy) can weaken the
immune system and may limit the
effectiveness of vaccinations that are
required to travel to some parts of the world.

Know more about the

PATS Program

Get a doctors note. Tighter airline

security may require you to carry a letter
from your doctor if you have metal in your
body as a result of surgery or if you need to
take certain medical supplies, such as
syringes, on board. Call your doctor well in
advance to get a letter.
Dont put medications in checked bags.
Be sure to keep medications with you at all
times. If your luggage gets lost, you dont
want to lose your medicine, too. Take with
you a sufficient supply of your medications
in case your trip gets extended. It is helpful
to keep your medication in the original
prescription bottles, which includes your
name, medication name, prescription date,
pharmacy, and physicians name.
Request an airport wheelchair. Airports
are big, exhausting places. Save your
energy for your destination.
Practice good airplane health. Stay
hydrated by drinking plenty of water and
avoiding caffeine and alcohol. Get up and
stretch during long flights to prevent blood
clots. If you have had surgery that affected
lymph nodes, consider a compression
garment to reduce risk of lymphedema,
chronic swelling that can occur as a result
of damage to lymph nodes.
Find a local health-care provider. If you
are planning to be away for several weeks,
find a local doctor who can help coordinate
your care. Your doctor may be able to
provide recommendations. Should an
emergency arise, you will know exactly
where to go and what to do.

Save adventure for travel another time.

If your immune system is weakened by
treatment, be a little more cautious than you
normally would during your trip. Skip
roadside food carts for better established
restaurants. Drink bottled water. Carry
hand sanitizer and wash your hands
frequently.
Take your time getting there. Allow extra
time at the airport due to long lines, delays
going through security checks or managing
carry-on luggage.
Finally...enjoy yourself!

PATS program provides both airline and

ground transportation to patients who are
referred outside the El Paso area for
evaluation, treatment, surgery or diagnostic
studies unavailable in El Paso. The program is
available to patients who have a genuine financial
need and requires a referral from their local
oncologist.
In 2012 the PATS program provided assistance to 204 patients. Typically the
program utilizes Southwest Airlines for air travel, but occasionally provides travel
via Greyhound Bus Lines and also offers prepaid Visa cards for the purchase of
gasoline when a personal vehicle is used.

Meet one of our patrons

Paula Diaz

For more information about

the PATS program, call the
Rio Grande Cancer
Foundation at 562-7660 or
visit www.rgcf.org

There are an incredible number of bills

that go along with being a cancer patient;
and one less thing to worry about, like
flying, especially when you have to go to
Houston a couple of times a year, is
awesome! I dont have that kind of money
and most patients dont. I cant thank
the Foundation enough.
Paula Diaz
Diagnosed in 2008 with Leiomyosarcoma

If you are undergoing

cancer treatment during the
holidays, rest assured we can help
you put a brave (and beautiful)
face forward. Equipping yourself
with beauty-boosting tools and the
skills to cope with such events
will have you feeling your best
before you know it.

How to look
and do your
best during
cancer
treatment

By Sallie Damron

Outer Beauty
Radiation and chemotherapy pose
numerous challenges to maintaining
healthy skin and hair. Since your skin
may become extremely sensitive, dry, and
rash-prone, it is best to be as gentle as
possible. Start with fragrance-free, hypoallergenic, and alcohol-free skin care
products for cleansing and moisturizing.
Avoid scrubbing the skin as well as long,
hot showers or baths and always pat dry.
When moisturizing, choose a cream or
ointment, rather than a lotion. The thicker
consistency is much better at
preventing dehydration.
Reexamine your makeup
drawer; consider purchasing
new, hypo-allergenic versions of
your makeup and use disposable
applicators when applying to
prevent infection. When
prepping for a holiday event,
take special care with your
makeup. Focus on the features
you can highlight such as your
eyes and smile. Use an eye
makeup primer before applying
eye shadow to improve lasting
coverage. False eye lashes are
actually on-trend now and can be
the perfect enhancement to draw attention
to your eyes. Layering lip liner and lip
stick before attending an event can mean
a lasting smile that is easily touched up
with a tinted gloss.
If you are not normally a makeup-gal,
considering using it to help with any skin
changes during and after treatment.
Mineral powder makeup is excellent at
covering ruddy, discolored, or washed out
skin without the heavy-feel of liquid
foundation. A perfectly matched
concealer can also work wonders against
dark under-eye circles. A natural shade of
blush and bronzer can be used to brighten
the skin as well as give the face depth
and shape. Contour your nose, jaw line
and cheek bones to minimize puffiness
and add a touch of blush to the apple of
the cheeks for a healthy glow.
During treatment your hair may
become dry and brittle. Shampoos and
conditioners for chemically treated hair
are best, leave-in conditioners are also
nourishing and following a rinse, rather
than lather method of caring for your
hair will help you avoid excessive
shampooing (simply apply conditioner
and rinse with warm to cool water).

Curling irons and straighteners should be

avoided as well as excessive brushing
and combing. Keep in mind that you
should never perm or color your hair
during chemotherapy.
If you experience hair loss, consider
wearing a wig that is close to your
original style, but don't be afraid to try a
new style that is flattering to your face
shape. Scarves also camouflage hair loss
and can be fetching when paired with an
elegant holiday outfit.

Prosthetics can also boost self

confidence; a discussion with your
doctor may be necessary as some
prostheses can be placed or implanted
during surgery. Many are also covered by
medical insurance (including wigs) but a
prescription will be required. External
prostheses, such as breast forms, can be
found in surgical supply stores as well as
many department stores. Shop around to
find the best fit and the right price.
Not sure what to try first? Give
yourself a virtual makeover at
LookGoodFeelBetter.org; the American
Cancer Society's program on skin care,
make-up, and hair loss. For more
information call 915-633-1231.

Inner Beauty
Many find it difficult to tame the beast
of negative thoughts and low self-esteem
while undergoing treatment. Mentally
preparing yourself for social situations is
recommended, particularly during the
holidays when many friends and family
members are seeing you for the first time
during or after treatment. Consider the
following tips and tricks for attending

social events with your self esteem and

positive attitude intact.
A strong connection exists between
physical appearance and self esteem.
Making an effort to improve your
physical appearance may enhance your
self confidence but also take into account
your self worth as a valuable person in
your family, your community, and your
group of friends. Remember that you are
loved; expressing gratitude for those
around you will only help you stay
positive.
Second, paying particular
attention to your diet and
nutrition is an excellent way
to work on your inner beauty.
To feel better you will need to
eat better. Eating well means
eating a variety of foods
packed with nutrients like
protein, carbohydrates, fat,
water, vitamins, and minerals.
The American Cancer
Societys website offers
numerous resources for
nutrition during cancer
treatment, coping with eating
problems, changes in appetite
and much more.
Finally, when attending a
holiday or other event your
health may be a top conversation starter.
Rather than avoiding answering the
concerns of your loved ones, set the tone.
Focus on being positive, yet honest, and
proactive. Those closest to you will
follow your lead and help deter any
negative conversational turns or
excessive displays of pity. Many
awkward conversations happen simply
because most people are unsure of what
to say or do. You can help them by giving
them specific ways they can support you
(if they ask) and graciously accept their
kind words.
Let the holidays be an uplifting time
for you as you surround yourself with
family and friends but also allow yourself
to set the pace of your activities and the
freedom to decline invitations. Youll
want to have the energy to enjoy the
events that are most important to you. If
you are used to entertaining and you
dont want to give up that responsibility,
make it easier by having a potluck where
your loved ones bring a dish to share,
accept help with preparing your home for
company, and elect a close friend or
family member to help you host the
event.

How to look and do

your best during
cancer treatment

Know more about the

Four Seasons Program
The Four Seasons Beauty program
provides practical assistance for
women experiencing hair loss due to
chemotherapy.
Educational programs, and free wigs,
hats, and scarves are available.
Wigs are available for selection at
The Green House, 10460 Vista del
Sol, Suite 101 and in limited supplies
at our five satellite locations.
Donate wigs for refurbishing at The
Green House.
The RGCF partners with area salons
which clean and style donated wigs,
shave patron's heads, and hold
donated wigs for pickup by The
Green House staff.
Susan G. Komen for the Cure - El
Paso Affiliate is a partner and helps
fund the Four Seasons Beauty
Program.
http://www.komenelpaso.org/

For more information about the

Four Seasons program, call the
Rio Grande Cancer Foundation at
562-7660 or visit www.rgcf.org

Wear it well!

The colors of Cancer

Wearing awareness ribbons help to remind us of the challenges
associated with a cancer experience. So get your favorite color on
and lets support ourselves, our friends, our loved ones and
anyone who has walked the cancer journey!

Pink
Breast Cancer

Orange
Leukemia

Yellow
Bladder Cancer

Purple
Pancreatic,
Leiomyosarcoma

Teal
Ovarian,
Cervical, Uterine

Blue
Anal, Colon,
Rectal

Green
Gall Bladder,
Liver, Kidney

Burgundy
Multiple
Myeloma

Black
Melanoma

Lime
Lymphoma

Red & White

Head and Neck

Gold
Childhood Cancer

The models at left posed for our special

Womens Cancer Awarenes issue in the Spring
of 2009.
They are:
(Top to Bottom)
Adriana Valdes (Also pictured on cover at left)
Andrea Gates Ingle
Anoushka Valodya
Pat Olchefski-Winston

10

A cancer diagnosis may

make you feel completely
alienated from the rest of the
world. Feelings of isolation
are quite normal but can be
made worse if you find it
difficult to talk about your
situation. You may want to
protect your family and
friends from an upsetting
conversation. Fortunately,
there are many options of
support for you whether it be
one on one, or in a group--it is
possible to alleviate your
feelings of loneliness.

Having someone on

your side
By Sallie Damron

That first step towards opening up can

be the hardest one to take. Setting goals to
find and maintain sources of support may
help you open up in incremental steps. For
example, make a goal to set aside time
each day, week, or month to spend time
and connect with those you care about.
Your next goal can be to work on
communicating honestly in order to find a
new openness with loved ones. This type
of sharing can go a long way to reducing
the anxiety and fear that cancer can cause.
If you find expressing how you
genuinely feel difficult because no one
understands what you're going through
you may want to seek an alternate source
of support. Many recently diagnosed
cancer patients rely on the safety, comfort,
and connection felt while receiving
chemotherapy at the hospital. Meeting
with other patients on the same journey
can be beneficial in that they are in the
same situation. No explanation is needed,

11

Know more about the

Alliance Program

The mission of the Alliance is to enhance the

lives of cancer patients by connecting newly
diagnosed with seasoned survivors toward
emotional and practical support.
You can make a difference
Join our vision to bring one-on-one support to
people undergoing treatment for cancer. As a
survivor yourself, you will make a positive
difference in the lives of those newly
diagnosed or in active treatment.
After a short training process, we will match
you with patients and you can determine how
often you would like to be matched based
upon your life situation and commitments.
Because the volunteer work is done primarily
over the telephone, you can give support and
make a difference from the comfort of your
own home. Our staff is always available to
answer questions or provide guidance.
Know one of our patrons:
There was no one to offer information or
support when I was diagnosed with brain
cancer, but in my position now, I can be there to
communicate for someone else. That one
simple connection is sometimes all you need
and if I can be that support, it will be a great
help and make me feel good too.
- Alex Benhumea, brain cancer survivor

your hair loss is understood, you don't have

to act healthy, and you can learn and validate
coping skills. Formal means of support such
as psychotherapy and support groups can
also provide health-enhancing strength and a
safe place where fears and anxieties can be
expressed. There is much comfort to be
found in camaraderie.
Often individuals going through cancer
treatment choose to be alone; there is
actually a distinction of choosing to be alone
from a sense of disconnection and isolation.
Being alone can provide space for
contemplation and self-assessment as well as
a feeling of control--many may find a
connection through religion, spirituality, or
artistic immersion. But despite the sense of
support found in these sources, those
undergoing treatment may still require
someone on their side. One way to maintain
a sense of self control but still feel
"supported" is the use of social media.
Social media is a fairly new medium of
cancer support but it nevertheless is a
valuable resource. You may be surprised with
how many people will send words of
encouragement or thoughtful messages just
when you need them. Ask a friend or family
member to manage your Facebook page,
Twitter feed, etc. so when you need the

support the most your advocate has already

posted a message and you have several
responses. Post simple messages that convey
your treatment schedule, successes, or even
tough days. Review your past messages of
support for an extra boost on particularly low
days.
Days that tend to be tougher than most are
the holidays, but fear not, it is possible to
cope with grief and even experience joy.
While you and those closest to you may
experience sadness due to issues related to
your cancer, there is joy to be found in
spending time together. Express gratitude for
the love and support of those around you and
create happy memories of this special time
together.
Of course it is completely understandable
if adjusting to the reality of a cancer
diagnosis has left you feeling less than
celebratory. With that in mind, you do not
want to let your fears about being a "downer"
keep you from seeing the important people in
your life. Maintaining holiday traditions is
also important but that doesn't mean these
traditions must remain unaltered. Consider
changing your traditions to fit your
circumstances or replace them all together.
For example, taking a family trip to see
displays of holiday lights may be the

For more information about the

Alliance program, call the Rio
Grande Cancer Foundation at
562-7660 or visit www.rgcf.org

tradition but you aren't up for leaving the

house. Alter this tradition by having photos
taken on the traditional trip that can be
shared with you in a slideshow presentation
in the comfort of your home or replace it all
together with a holiday movie viewing
complete with popcorn, hot chocolate, and
fuzzy blankets all around.
If your family doesn't resemble a Norman
Rockwell painting, you may need to learn
how to deal with your family in relation to
the holidays and your diagnosis. Your family
may be worried about bothering you or
afraid of the situation or just incapable of
providing the kind of support you need at
this time. For the most part, others will take
their cues from you. You can be open with
them about your expectations concerning the
holidays. If you are in need of any special
assistance in order to spend time with them,
you will need to tell them. You may also
choose not to see your family over the
holidays, especially if you believe time spent
with them would be detrimental to your
ability to cope with your diagnosis. This is
completely your choice and probably a wise
one. It is important to surround yourself with
people who want the best for you and can
make your holidays joyful.

12

13

Comes in All Colors CD

is available at:

In my prayers of thanksgiving for

the many gifts I have been given, I
number my family, my friends, the
work I am privileged to do and the
gift of a musical voice. It is my
honor to be able to share that gift
for the benefit of the thousands of
people who have touched my life
during my seventeen year tenure at
the Rio Grande Cancer Foundation.
Every day I meet people whose
lives are governed by tumor
markers and white blood cell counts
and who still greet each day with
enthusiasm and a positive attitude.
It is vastly humbling.
The Comes in All Colors project
is a follow up to the highly
successful Kitchen Project CD by
PT & the Cruisers which was
released in 2009. That effort has
generated over $40,000 in
proceeds to the Rio Grande Cancer
Foundation. So why not do it
again?
It has been on my bucket list for
some time now to record a jazz
themed album. An even grander
desire was to work with the
inimitable pianist Billy Townes and
his indie label studio, Shade
Records. Born in New York City,
Townes' early experience with the
piano came from his music teacher
mother when he was still a toddler
in Okinawa, Japan, where his father
was stationed in the army. The
family settled in El Paso in

1971, and soon after that, Townes

began formal classical training on
his primary instrument while also
learning drums and, later, marching
in his high school band.
Townes attended Embry-Riddle
Aeronautical University in Arizona,
where he took both business and
piloting courses. And while the field
of aviation may have lost a career
pilot, the music industry gained a
performer extraordinaire. Billy has
played throughout the country, in
the last few years opening for the
Neville Bros., the Pointer Sisters,
All-4-One, Nelson Rangel, Everette
Harp, the Rippingtons, and Brandon
Fields at various venues throughout
the Southwest while performing at
New Yorks famed Blue Note club
and twice with famed Grammy
nominated jazz keyboardist Rob
Mullins.
And, when time permits, Billy still
enjoys teaching and flying various
aircraft.
Within these pages, you will find
the often requested Colors of
Cancer dancing ribbons poster. It
was these colors which were the
inspiration for the album title.
Cancer survivors and music
come in all colors and melodies.
We hope you will enjoy reading the
stories of the individuals in whose
tribute these songs were recorded.
Thank you for your support.
-Patty Tiscareo, Executive Director

Rio Grande Cancer Foundation

10460 Vista del Sol, Suite 101
(915) 562-7660
Online orders at www.rgcf.org
All That Music and Video
6800 Gateway Blvd E Ste 1B
(915) 594-9900
DElias Boutique
2623 N Stanton St
(915) 532-5530
Collectibles
4700 N Mesa St Ste F2
(915) 534-4243
Collectibles
1530 Lomaland Dr Ste G
(915) 594-0162
Olivas Music
1320 N Zaragoza
(915) 833-0346
Olivas Music Inc
125 Thunderbird Dr
(915) 833-0346
Galleria Zia
El Paso International Airport
(915) 778-7722

14

Th e Ye a r
t h at wa s

2013

RGCF Grantees 2013

The Board of Directors for the Rio Grande Cancer Foundation proudly announces the
organizations and programs selected to receive 2013 funding. The eight not-for-profits will
receive a combined total of $175,000 to fund the delivery of cancer-related supports services
in El Paso.
Grantee

Program

Award

Cancer & Chronic Disease Consortium Surviving Cancer Program

$60,000

YMCA

LIVESTRONG at the YMCA

$ 5,000

University Breast Care Center

General Operating Support

$15,000

El Paso Baptist Clinic

Gynecological Services

$30,000

Candlelighters of El Paso

Helping Hands Assistance Program

$30,000

Childrens Grief Center of El Paso

Peer to Peer Grief Support Program

$10,000

University Medical Center Foundation

Sobreviviendo al Cancer Support Program

$15,000

Creative Kids Inc.

Arts in Motion (Project AIM)

$10,000

15

EAT
LIVE
&BE
WELL
in 2014
Know how to

Th e Ye a r
t h at w il l b e

2014

Its the start of another new year, and most people make
annual resolutions to lead healthier lives. But if you really
want to succeed, don't go for a dramatic lifestyle
upheaval.Try introducing small changes, one at a time.
For 2014, we have compiled several lists
of things, ideas and inspirations to
help you live fully beyond cancer.

16

Know what to eat

o single food or food component can protect you

against cancer by itself. But scientists believe that
thecombination of foods in a predominantly
plant-based diet may. There is evidence that the
minerals, vitamins and phytochemicals in plant foods
could interact in ways that boost their individual anticancer effects. In addition, vegetables, fruits, whole
grains and beans arelow in calorie-density and protect
against weight gain. Expert reports say that carrying
excess body fat isimplicated in the development of
cancer. Eating a predominantly plant based diet can
help prevent weight gain and protect against those
cancers whose risk is convincingly increased by higher
body fat (cancers of the colorectum, esophagus,
endometrium, pancreas, kidney and breast in
postmenopausal women).

Beans
Beans (also known as
legumes) include lentils
and peas along with
many other varieties.
Soybeans fall into this
category as well. The
active ingredients in
beans that scientists
believe may play a role
in cancer prevention include: saponins,
protease inhibitors and phytic acid. These
compounds, called phytochemicals, are
found naturally in plants and appear to
protect our cells from damage that can lead
to cancer.

Berries
Berries are good
sources of vitamin C
and fiber. Foods high in
vitamin C probably
protect against cancer
of the esophagus,
while foods containing
dietary fiberprobably
decreasecolorectal
cancer risk. All berries, but particularly
strawberries and raspberries, are rich in
ellagic acid. In laboratory studies, this
phytochemical has shown the ability to
prevent cancers of the skin, bladder, lung,
esophagus and breast. Strawberries also
contain a wide range of other
phytochemicals, called flavonoids, each of
which seems to employ a similar array of
anti-cancer strategies. Blueberries contain

a family of phenolic compounds called

anthocyanosides, which many scientists
believe are among the most potent
antioxidants yet discovered.

Cruciferous
Vegetables
The cruciferous
vegetables include
broccoli, cauliflower,
cabbage, brussels
sprouts, bok choy and
kale. Non-starchy
vegetables, like those
listed above, probably protect against some
types of cancers. This protective effect is
strongest for cancers of the mouth, pharynx,
larynx, esophagus, and stomach. Components
of these vegetables have shown the ability to
stop the growth of cancer cells in various cell,
tissue and animal models, including tumors of
the breast, endometrium, lung, colon, liver, and
cervix.

Dark Green Leafy

Vegetables
Spinach, kale, romaine
lettuce, leaf lettuce,
mustard greens, collard
greens, chicory and
Swiss chard are
excellent sources of
fiber, folate and a wide
range of carotenoids such as lutein and
zeaxanthin, along with saponins and
flavonoids. According to a report from the

American Institute for Cancer Research,

foods containing carotenoids probably
protect against cancers of the mouth,
pharynx and larynx. Some laboratory
research has found that the carotenoids in
dark green leafy vegetables can inhibit the
growth of certain types of breast cancer
cells, skin cancer cells, lung cancer and
stomach cancer.The report also noted
probable evidence that foods containing
folate decrease risk of pancreatic cancer
and that foods containing dietary fiber
probably reduce ones chances of
developing colorectal cancer.

Flaxseed
Flaxseed is available
as flaxseed flour,
flaxseed meal (which
has the texture of
cornmeal), flaxseed oil
and whole flaxseeds.
The whole seeds are
not digested well, so
they provide little
nutritional or health
benefits unless they
are ground. Flaxseed
is the best dietary source for substances
called lignans. Lignans are classified as
phytoestrogens (plant estrogens) because
they seem to mimic the action of estrogen
in the body. Note that flaxseed oil does not
naturally contain lignans, although some
manufacturers add them during
processing.
Flax is also the richest plant source of one

17
kind of omega-3 fatty acid, alpha-linolenic
acid (ALA). In some studies, this fat has
shown promising health benefits, including
offering potential protection from heart
disease and some cancers.
Note: If you are on medications, talk with
your doctor before taking flaxseed.
Flaxseed may slow or decrease absorption
of medications and interact with certain
medications, including fish oil, EPA +DHA
supplements and anticoagulant medications
such as aspirin or other blood thinners.

Garlic
Garlic belongs to the
family of vegetables
called Allium, which
also includes onions,
scallions, leeks and
chives. Foods
belonging to the
allium family of
vegetables probably protect against
stomach cancer. Moreover, the evidence
in the report shows that garlic, in
particular, probably decreases ones
chances of developing colorectal cancer.
In laboratory studies, components of
garlic have shown the ability to slow or
stop the growth of tumors in prostate,
bladder, colon and stomach tissue.
Laboratory research has also shown that
one garlic component, called diallyl
disulfide, exerts potent preventive effects
against cancers of the skin, colon and
lung. Recently, this compound proved
able to kill leukemia cells in the laboratory.
In animal studies, components in Allium
vegetables have slowed the development
of cancer in several stages and at various
body sites: stomach, breast, esophagus,
colon and lung.

Grapes and
Grape Juice
Both grapes and
grape juice are rich
sources of resveratrol,
a type of natural
phytochemical that
belongs to a much
larger group of phytochemicals called
polyphenols.
The skin of the grape contains the most
resveratrol, and red and purple grapes
contain significantly more resveratrol than
green grapes. Grape jam and raisins
contain much smaller amounts of this
phytochemical. Red wine also contains
resveratrol. However, with AICRs second
expert report noting convincing evidence
that alcohol is associated with increased
risk for cancers of the mouth, pharynx and
larynx, esophagus, breast (pre- and

postmenopausal) and colon and rectum

(in men), wine is not a recommended
source of resveratrol. Other laboratory
research points to resveratrols ability to
slow the growth of cancer cells and inhibit
the formation of tumors in lymph, liver,
stomach and breast cells. Resveratrol has
also triggered the death of leukemic and
colon cancer tumors. In one series of
studies, resveratrol blocked the
development of skin, breast and leukemia
cancers at all three stages of the disease
(initiation, promotion and progression).

Green Tea
Since ancient times,
tea has been used as
both beverage and
medicine. Both black
and green teas
contain numerous
active ingredients,
including polyphenols
and flavonoids, which
are potent antioxidants.
One class of flavonoids called catechins
has recently become the focus of
widespread study for their anti-cancer
potential. Tea is the best source of
catechins in the human diet, and green
tea contains about three times the
quantity of catechins found in black tea. In
laboratory studies, green tea has been
shown to slow or completely prevent
cancer development in colon, liver, breast
and prostate cells. Other studies involving
green tea have shown similar protective
effects in tissues of the lung, skin and
digestive tract. Studies that track the
diets of human subjects over several
years (particularly studies conducted in
Asia, where green tea consumption is
common) have also associated regular
usage of green tea with lower risk for
bladder, colon, stomach, pancreatic and
esophageal cancers.
Note: Very high amounts of green tea
components (usually associated with overdosage
of green tea supplements) have been shown to
interact with drugs that affect blood clotting such
as aspirin and change the way the body
metabolizes certain medications.

Soy
Soybeans are a type
of legume, or bean.
Foods made from
soybeans include
tofu, soymilk,
soybeans, soynuts,
miso (soy paste),
tempeh, soy burgers
and soynut butter.
Soy appears to contain some components

that resemble very weak forms of the

bodys natural hormones. As a result, soy
foods can mimic the actions of hormones
under certain conditions and counteract
these hormonal actions at other times.
Because of such complexities, most of the
studies that have investigated soys role in
cancer development have dealt with
hormone-related cancers such as those of
the breast and prostate. Several human
and laboratory studies suggest that
consuming soy early in life (such as
adolescence) may help protect against
breast cancer later in life. Results are less
encouraging when soy is consumed later
in life.
Current research shows that it is safe to
eat moderate amounts of soy foods (e.g.,
soymilk, tofu), up to two to three servings
per day .As a precaution, women
receiving anti-estrogen treatments such
as tamoxifen, should minimize soy foods
and avoid isoflavone supplements.

Tomatoes
The tomatos red hue
comes chiefly from a
phytochemical called
lycopene. Tomatoes
have attracted
particular attention
from prostate cancer
researchers because
lycopene and its
related compounds tend to concentrate in
tissues of the prostate.
AICR's second expert report, found
substantial and convincing evidence that
foods containing lycopene probably protect
against prostate cancer. Moreover, there is
evidence that this cancer-fighting potential
is increased if tomatoes are consumed in a
processed form that allows these natural
compounds to be released and more easily
absorbed, such as tomato sauce, tomato
paste or tomato juice.
Lycopene, a powerful antioxidant, together
with a group of related compounds
collectively called the red family, has
displayed anti-cancer potential in a variety
of laboratory studies. In the laboratory,
tomato components have stopped the
proliferation of several other cancer cell
types, including breast, lung, and
endometrial.
From the American Institute for Cancer
Research web-site. To learn more visit
www.aicr.org

18

Know how to move

Circles in the sky

Pilates
Workout
Plan

For core, inner thighs, outer hips, butt

Lie on your back with hands behind

your head. Contract abs, lifting upper
body slightly off the ground. Raise
right leg 5 inches (or keep it on the
ground if thats too challenging) and
left leg straight up toward the sky
(shown). Keeping your core engaged
and hips stable, trace 4 softball-size
circles clockwise with your entire left
leg; reverse, circling 4 times
counterclockwise. Lower both legs,
switch sides, and repeat.

Easier than you think

From Health Magazine

Incline plank

Ever caught yourself staring

enviously at the toned abs and
tight butt of the woman next to
you in the produce section?
Chances are, shes getting help
from Pilates.

For triceps, biceps, chest, core, quads,

hamstrings, butt

Pilates is the workout to turn to

for a flat tummy. A 2008 study
found that Pilates mat exercises
engage and strengthen the
deeper ab muscles responsible
for a sleek, flat stomach. But
Pilates isnt just about whittling
your waistline: It can also give
you exceptional whole-body
toning and graceful posture, plus
make your daily activities (like
hoisting groceries) easier to do.
Ready to get a Pilates body of
your own? Weve partnered with
New York Citybased expert
Kristin McGee (her clients include
LeAnn Rimes and Soledad
OBrien), shown here, to bring
you the ultimate 20-minute
Pilates workout. Do it three times
a week for a month to drop up to
6 allover inches.

From a seated, feet-forward position,

place hands on ground slightly behind
waist, fingertips facing forward.
Straighten both legs, pressing heels
and palms into the ground, and
contract abs while lifting hips up,
forming a straight line from head to
toe. Keep gaze forward and shoulders
pressed down; dont lock your elbows.
Lift your left leg straight up as high as
you can (shown), then lower it without
allowing your right hip to sag. Do 4
reps; repeat on opposite side.

Donkey kickbacks
For triceps, biceps, core, butt,
hamstrings, back

Kneel on all fours, toes tucked under,

keeping your back neutral. Draw your
belly in toward your spine as you
contract your abs and lift both knees
about 2 inches off the ground. Keeping
abs engaged, bring right knee to nose
(shown). Then kick right leg straight
out behind you, squeezing your butt
(shown); keep lower abs contracted
and hips facing the ground to protect
your back. Repeat 8 times; switch legs
and repeat.

Swan dive
For triceps, shoulders, lower back;
stretches abs, chest

Lie on your stomach, stretch your arms

overhead, point your toes, and lift your
arms and legs about 6 inches off the
ground. Hold for 1 count, imagining
your legs being pulled out and back,
away from your hips. Next, circle your
arms out to the sides and behind you.
Exhale and reach your arms toward
your toes, palms facing in (shown).
Hold for 1 count, then bring arms back
to starting position and relax entire
body to ground. Repeat 68 times.

Side incline twist

For triceps, biceps, chest, core, quads,
hamstrings, butt

Lie on your right side with forearm

directly under shoulder, hand
perpendicular to your body, and legs
stacked. Engage your abs and the right
side of your waist, lifting your hips so
your body forms a straight line from
head to feet. Extend your left arm
toward the sky, staying engaged
through your core (shown). Now scoop
your left arm in front of your body and
reach under the space between your
chest and the ground, twisting only
from the waist up. Come back up;
repeat 4 times, then lower body to the
ground. Repeat on the opposite side.

Charlie's Angels abs

For triceps, lower abs, inner thighs, hips

From a seated, feet-forward position,

lean your upper body back while
contracting your abs. Straighten arms,
interlacing all fingers except your index
fingers. Lift knees, forming a tabletop
with shins. Keep arms pointing forward
and circle knees to the right, down, to
the left, and up (shown); reverse
direction. (If this is too challenging,
place palms on floor behind you for
support.) Complete 4 circles in each
direction. Maintain a 120-degree bend
in knees, straightening out as you circle
through the 6 oclock position.
Continuously contract abs to protect
lower back. Repeat 24 times.

20

Know how to quit

by Michael Kelly, PhD

Like most people, you already

know that smoking cigarettes is
harmful to ones health and is a
leading cause of cancer. When a
large portion of the 22% of men
and 15% of women smokers in
Texas (about 15% of adults in El
Paso are smokers) started
smoking, they did so as a
teenager or as a fearless young
adult. They didnt have the
advantage of a lifetime of
experience and knowledge
informing their decision.
I bet you dont know many 40 or
50 year old adults saying, Hey,
smoking is a good idea. I think Ill
start. Instead about 60% of adult
smokers in El Paso try to quit
smoking in a given year. For
most, this isnt their first quit
attempt and it probably wont be
their last.
Still, what is smoking? We all
recognize the chain smoker or daily
smokers. But about a third of El Paso
smokers dont smoke every day. They
may smoke only on weekends, at a
party, or other times. They are called
someday smokers or irregular
smokers. Of course, most people dont
smoke at all and never have.
Most (84%) of El Paso smokers say
they are confident they could quit. I
wonder if 60% of smokers say they are
trying to quit and 84% report being
confident they can quit, then why are
people still smoking? The answer may
be hard for most non-smokers to
understand and accept.
We likely know the person who just
threw-down the package of cigarettes
one day and said, I quit and has never
had another cigarette. Now, who knows
how many times that style of cold
turkey quitting was attempted before it
was successful? Most smokers make

21

Curb Your Smoking Enthusiasm

several quit attempts before success.
This is because smoking is tightly linked
to daily routine, like smoking with coffee
or while driving, and is chemically
addictive.
Even if someone quits smoking, a
stressful life event may tempt them to,
once again, pick up a cigarette; it can be
like calling an old friend for comfort.
Most people know that quitting
smoking has documented health
benefits. People who quit smoking after
a heart attack are less likely to die within
the next 10 years than those who
continue to smoke. The risk of lung
cancer among former smokers, after
about 10 years of being smoke-free, is
about half the risk of those who continue
to smoke. A smoker who quits at age 55
years old increases life expectancy on
average about five or six years. A
smoke-free lifestyle also contributes to a
better quality of life. No matter ones
age, quitting smoking has positive health
benefits.
Apart from personal health, there are
other important reasons for quitting. For
example, secondhand smoke, which is
smoke from the lit end of a cigarette,
damages the health of other people who
are exposed. Children exposed to
smoke are more likely to have respiratory
infections, pneumonia, and ear
infections. Quitting allows others in the
home to breathe more freely. Quitting
smoking shows strength and caring for
the family. This is one time that being a
quitter makes you a role model.
Most people quit smoking on their own.
But using help, like a nicotine
replacement patch or calling the Quit
Line, makes success more likely. If you
have already quit, congratulations! If not,
think about it. Set a date, like Ash
Wednesday, a loved ones birthday, or
Independence Day, to quit. Announce
your plans to quit, and ask family and
friends to be supportive. Call the El
Paso Quit Line at 534-QUIT. They will
provide free help and counseling.
Michael Kelly, PhD is a Senior Program Officer for
the Paso del Norte Health Foundation

A distressing fact about smoking is that

most individuals that are addicted to
nicotine began during their teenage
years. As part of our New Year New
You feature, we offer a few facts and
tips to curb the inclination for teens to
start smoking. If a teen you know has
already begun, here are some handy
tools to quit.
A few alarming facts
Approximately 80% of adult smokers
started smoking before the age of 18.
Every day, nearly 3,000 young people
under the age of 18 become regular
smokers.
More than 5 million children living today
will die prematurely because of a
decision they will make as adolescents--the decision to smoke cigarettes.
(Centers for Disease Control and
Prevention.)
An estimated 2.1 million people began
smoking on a daily basis in 1997. More
than half of these new daily smokers
were younger than age 18. This
translates to more than 3,000 new
youth smokers per day. The rate of
youth initiation of daily smoking
increased somewhat from 55.5 to 74.9
per 1,000 potential new users between
1991 and 1996, but remained level in
1997 (The 1998 National Household
Survey on Drug Abuse.)
Nearly all first use of tobacco occurs
before high school graduation.
Most young people who smoke are
addicted to nicotine and report that they
want to quit but are unable to do so.
Tobacco is often the first drug used by
young people who use alcohol and
illegal drugs.
Among young people, those with
poorer grades and lower self-images
are most likely to begin using tobacco.
Over the past decade, there has been
virtually no decline in smoking rates
among all teens. Among black
adolescents, however, the prevalence
of smoking has declined dramatically.

Young people who come from a lowincome family and have fewer than two
adults living in their household are
especially at risk for becoming
smokers.
Texans say no to teen smoking
Texas Tobacco Laws
Possession, purchase or consumption
by a minor under age 18 results in: -up
to $250 fine (1st offense)-attend
tobacco awareness programcommunity service
Minors who fail to attend & complete
the program can lose their drivers
license for 6 months.
Winning the War
Be aware of situations & feelings that
give you the urges to use tobacco
Dont even take a puff or dip. If you do,
there is a good chance youll slip.
Try to spend less time with other
tobacco users when you have the
greatest urges.
Eat healthy snacks to keep your hands
occupied.
Cinnamon flavored gums & mouthwash
make tobacco taste too bad to use.
Drink water to help stop cravings.
Make a Plan
Plan ahead, decide how you will handle:
cravings
social situations.
for when youre angry
for boredom.
for stress and/or depression.
Avoid situations that may make you
have some of the feelings that you
often deal with by using tobacco.

22
22

Know how to be
"When the body is totally deprived of
food, the metabolism slows and life
can be sustained for several weeks.
However, when the body is totally
deprived of oxygen, metabolism
comes to a halt immediately and life
can only be sustained for a few
minutes. Does it not make common
sense that the way we breathe dayto-day has the most dramatic effect
on our body's health and metabolism
than any other single process?"
--Jill R. Johnson, Author
"The Oxycise! System"

by Patty Tiscareo
We dont think about it; it just happens.
Breathing is such a primary function of
our body that we take its power for
granted and often overlook that it is an
amazing tool that we can both regulate
and stimulate for better health.
Take for instance, a situation where
you find yourself angry, fearful or
pressured. Notice how your breath will
be fast, short and shallow when you are
under stress and how you naturally take
deeper, slower and longer breaths when
you are in a peaceful or more relaxed
state. Observe that when you breathe
deeply, the chest expands and you can
release inner tensions as you exhale. The
simple act of breathing correctly can
positively impact your respiratory,
circulatory, and nervous and digestive
systems, increase flexibility of movement
and even make your skin more radiant.
Optimal breathing can even help with
the fight against the expanding waistline.
In simple terms, the word "aerobic"
means to get enough oxygen into the
bloodstream to convert to fuel in order to
burn fat. We have been programmed to

believe that aerobic means running or

jumping, when in fact, optimal breathing
techniques and exercises can flood the
bloodstream with oxygen almost
immediately and with far less damage to
the knees!
As we breathe, oxygen that is inhaled
purifies our blood by removing poisonous
waste products circulating throughout our
blood systems. Irregular breathing will
hamper this purification process and
cause waste products to remain in
circulation. Digestion will then become
irregular, leaving tissues and organs
undernourished. This improper
consumption of oxygen will ultimately
lead to fatigue and heighten tension
throughout the body. By becoming
aware of your breathing habits and
making a concerted effort to change
them, you will notice that you look and
feel more rested.
Proper deep breathing exercises should
be performed while lying on the floor on
a rug or blanket with your legs straight
and slightly apart, your toes pointed
comfortably outwards, arms at your sides
not touching your body, palms up and
eyes closed. Breathe through the nose, as
the tiny hairs and mucous membranes

filter out dust and toxins from the inhaled

air. Keep your mouth closed as your
breathe. As you breathe, your chest and
abdomen should move together. If only
the chest seems to rise and fall, your
breathing is shallow and you are not
making good use of the lower part of
your lungs. As you inhale you should
feel your abdomen rising; it is as if your
stomach is filing with air. As you exhale,
the abdomen comes back in, like a
balloon releasing all of its air. Continue
until your breathing becomes rhythmic
and comfortable.
Find yourself yawning during the day?
This is a sign that you are not getting
enough oxygen.
Take a few minutes at your desk to
practice a relaxing sigh which will
release a bit of tension and will help
you relax.
Sit or stand up straight
Sigh deeply, letting out a sound of deep
relief as the air rushes out of your lungs
Let new air come in naturally
Repeat the procedure eight to twelve
times whenever you feel the need

The Clenched Fist exercise will help

stimulate your breathing, circulation
and nervous system.
Stand up straight, hands at your sides
Inhale and hold a complete natural
breath as described above
Raise your arms out in front of you ,
keeping them up and relaxed
Gradually bring your hands to your
shoulders. As you do, slowly contract
your hands into fists so that when they
reach your shoulders they are clenched
as tight as possible
Keep the fists tense as you push your
arms out straight again, very slowly.
Pull your arms back to your shoulder
and straighten them out, fists tense, as
fast as you can, several times.
You might want to close your office
door for the Humming Breath
Exercise!
Sit up straight. Exhale
Inhale and, at the same time, relax the
belly muscles. Feel as though the
belly is filling with air.
After filling the belly, keep inhaling.
Fill up the middle of your chest. Feel
your chest and rib cage expand.
As you begin to slowly exhale, make a
HUM sound for as long as possible.
Pull your stomach muscles in,
squeezing out a few more seconds of
humming. Then relax. Practice for 2
to 3 minutes.
According to breathing specialists,
most people use only about twenty
percent of their lung capacity. Couple
that statistic with the fact that oxygen
concentrations around most major cities
have been measured as much as 30%
below normal, most of us are bringing
in less and less oxygen to our bodies.
Because 70% of elimination from our
bodies is through breathing, it isnt
rocket science to understand that we are
allowing the accumulation of toxins that
invite illness and disease.
Make a new start and resolve to
develop better breathing habits.
Become aware of your breathing
patterns and incorporate breathing
exercise into your daily routine, like
sitting in front of your computer. You
will be amazed at the power you have to
breathe your way into a healthier and
happier life!

Rio Grande Cancer Foundation

10460 Vista del Sol Suite 101
El Paso, TX 79925

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