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BOOST
YOUR
ENERGY!
Learn how to kickstart
your energy levels
Coping with patient and
caregiving fatigue
Test your energy IQ
Eat, live and be well
Yoga for energy
Issue 29
complimentary
magazine
in
BOARD OF DIRECTORS
Gordon L. Black, M.D.,
Honorary
Michele Aboud
Robert Ash
Patricia Carter, RN
Ted Edmunds
Sam Faraone
Jeanne Foskett
Monica Gomez
Dan Olivas
Irene Pistella
Shelly Ruddock
Ruben Schaeffer
Ken Slavin
Polly Vaughn
Patti Wetzel, M.D.
Steve Yellen
EXECUTIVE DIRECTOR
Patricia Tiscareo
PROGRAM OFFICER
Jutta Ramirez
PROGRAM COORDINATOR
Cindi Martinez
ADMINISTRATIVE ASSISTANTS
Maggie Rodriguez
this issue:
Rachel Juarez
FEATURES
in the
know
4
page
10
page
14
page
is published by the
Snappy Publishing
ted@snappypublishing.com
El Paso, Texas 79912
(915) 820-2800
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opinions of the publishers. In the Know assumes no responsibility for the products or services advertised in this magazine. Publisher reserves the right to edit any material or refuse any advertising submitted.
MORE THAN
YEARS
FIGHT
CANCER
When youre treated at Texas Oncology, you can be sure youre getting world-renowned cancer care right here in El Paso.
Our physicians provide compassionate patient care, offer the latest treatment innovations and share one goal: to be the best
at what they do. With more than 150 locations and 350 oncologists throughout the state, every Texan can receive recognized
cancer care close to home.
Maria C. Aloba, M.D. Byron Chesbro, M.D. Jesus A. Gomez, M.D.
Nanda K. Gopalan, M.D. Anuradha Gupta, M.D. Stephanie C. Han, M.D. Juan Herrada, M.D. Arsenio Lopez, M.D.
Raul Portillo, M.D. Ragene Rivera, M.D. Ines Sanchez-Rivera, M.D. Panagiotis Valilis, M.D.
the
fatigue
ByPatty Tiscareo
factor
>
know more
the
fatigue
factor
Workplace
Plan workload to take advantage of peak energy times. Alternate
physically demanding tasks with less demanding tasks.
Arrange work environment for easy access to commonly used
equipment and supplies.
Leisure
Do activities with a companion.
Select activities that match your energy level.
Balance activity and rest. Don't get over-tired.
Source: Adapted from Suggested Strategies for Energy
Conservation by the Oncology Nursing Society 2001
Get to Know our writer: Patty Tiscareo
In our household, Im tired is a frequent uttering from our 14-year old grandson,
Noah, who is seemingly perpetually weary. He takes naps
after school, can hardly get out of bed in the morning, often
sleeps half the weekends away and still seems low on energy.
Even after all that rest!
Teenagers often have poor habits. I know Noah goes to bed
at a reasonable hour, but when he actually gets to sleep is
another story; one interrupted by phones, computers and
screens which distract from quality snooze time . Couple that
with the fact that most teens dont eat well or drink enough
fluids or barely exercise, and it is no wonder they need a nap
after school!
Remember that cancer-related fatigue is a side effect of your treatment and will likely
diminish as you recover. Working with your health care team to find and treat the causes
of your condition is your best approach.
Unless you are a teenager. Then, my best advice is to disconnect the IPod, do your
homework and chores and go to bed early
KNOW MORE>
MY PLAN:
BEAT
BREAST
CANCER
Las Palmas Del Sol Healthcare strongly recommends a breast-health program of
annual mammograms starting at age 40. Detecting breast cancer in its early
stages can greatly increase your chances of survival up to 98 percent.
Weve made a lot of progress toward beating breast cancer, but we still have
a long way to go.
About 12,100 new cases of invasive breast cancer
L P DS H E A LT H C A R E .CO M
10
Give your
energy a
Kick start your mind, body, and
soul with energy boosting
changes to your lifestyle. There
are many ways to naturally boost
your energy and many reasons to do
so. Increasing energy levels in the
body can have a positive impact on your
overall well being whether you are
undergoing treatment, in remission, or
blessed with good health. You can easily tap into
By Sallie Damron
your body's natural energy sources through diet,
exercise, and meditation. Certain foods and supplements
excel in helping the body maintain a steady stream of energy just as certain types of exercise and
meditation can boost your mood and motivation throughout the day.
.
Energy Boosting Nutrition
Research has shown that there is a
concrete link between what we eat and
drink and how we feel. Changing your
diet can change your metabolism and
brain chemistry which ultimately affects
your energy level and mood. All foods
boost energy but there are foods that are
better at keeping blood sugar and energy
levels steady. These foods typically
contain fiber, natural sugars, complex
carbohydrates, protein, iron, and
magnesium.
In general, a high intake of fruits and
vegetables leave the body feeling
calmer, happier, and more energetic.
Most fruit contains fiber and natural
sugar which help maintain blood sugar
levels. Refined sugar, on the other hand,
causes surges in blood sugar which
eventually lead to energy crashes.
Vegetables are also natural energy
11
guarana. These supplements have
similar effects of caffeine but may be
safer to use to boost physical and mental
energy. Supplements that are also
substances occurring naturally in the
body such as Coenzyme Q10, vitamin
B6, vitamin B12, folic acid, and amino
acids can also be energy boosters.
Research shows that people deficient in
these energy enhancing compounds can
benefit by taking them in supplement
form.
Another super simple way to stay
energized is through hydration. Even
mild dehydration can slow your
metabolism and sap your energy. Water
with a squeeze of lemon acts as a
natural energy drink that is packed with
electrolytes, which are critical for cells to
produce energy. Drinking at least six 8ounce glasses of water a day is
recommended.
12
Is it fatigue?
Test your
energy IQ
13
chronic fatigue without having
chronic fatigue syndrome. CFS is
extreme, long-term fatigue that is
associated with other multiple
symptoms. Also, in CFS, other
possible causes of fatigue have
been ruled out.
10
Or something else?
14
15
Know more>
Caregiving Statistics
Regret is looking back, beating
yourself up for whats already done.
Why did I? Both are not living in the
present.
Worry and regret are justborrowing
trouble, and trouble multiplies. They
will eat at your mind, your heart and
your life and will never stop. Theres
always something to worry about,
always something to regret.
Stop,turn around, face this bully and
say NO.I suggest wearingone of
thosewrist bands (one of those
rubber band/bracelet things). and
every time you start to worry or
regret, snap it real hard. Say out
loud, STOP. Choose a good thought
to replace it with. Have 2-3 fall back
thoughts to replace the negative
ones withor put on music but stop
the cycle.
Control Issues/ Boundary issues:
Youre either one way or the other. You
have to control everythingor you dont
know how to say no. It comeswith the
territory, and lets face it, caregivers
are bossy. Either by nature or by
default, were used to running things.
We know how mom likes her eggs,
how to get her to take her pills, how
we like the bed made, and on and
on. We dont ask for help because
we want things done our way.
Caregivers are all people pleasers.
We like being needed, but the problem
is, it mounts and mounts, and we
simply cant do it all. Stage left, in
comes worry and regret. We need to
give up our perfectionism and realize
that we dont always have to be busy.
How to stop? Breathe. One deep
breath at a time. Ask for help, and
then tell yourself that no one has to do
it your way. Find small 5 minute
relaxersa bath, a walk, and try not to
think ahead, plan, or organize your
thoughts. Just be. Each time you feel
your nerves building. Stop, Breathe.
Fill every ounce of your lungs. Do it
three times. The world can wait.
Breathing is a great stress reducer.
16
Caregiver
burnout
Caregiver burnout is a common occurrence among cancer caregivers. Mental and physical exhaustion plague the
caregiver, causing symptoms similar to mild to severe depression. The good news is that caregiver burnout can be
prevented and managed.
Signs of Caregiver Burnout
The signs of burnout can present
themselves in many ways, such as:
Changes in Sleep Pattern
Sleeping too often, too little, or
experiencing interrupted sleep can
often signal caregiver stress or
burnout.
Changes in Appetite
Take notice of any change of
appetite, such as eating more or
less. This can result in weight loss
and weight gain. Eating healthy can
provide the much-needed energy to
provide quality care.
Exhaustion
Feeling fatigued is often one of first
burnout symptoms people
experience. If exhaustion prevents
you from completing basic daily
activities or is persistent, see your
doctor.
Take Breaks
Make time for yourself to relax and
rejuvenate. Regularly schedule trusted
friends, family, or a home health aide to
relieve you of caregiving duties for a
period of time each day. Many
caregivers feel guilt about leaving the
bedside, but it's also good for the
patient. Seeing a new face and
knowing the primary caregiver is getting
relief can uplift morale. The patient may
feel like less of a burden if the
caregiving is shared.
Delegate Tasks to Family and
Friends
You will find friends and family are
more than happy to help in time of
need. You just need to ask. Things like
cooking meals, running errands or
cleaning can all be delegated to friends
and family. Having someone else pitch
in and help you with these tasks will
leave you with time to concentrate on
providing care for your loved one.
Educate Yourself about the Disease
The more you know, the better you'll
know what to expect. Ask doctors and
nurses about your loved one's condition
17
and what you as a caregiver need to know.
The Internet is also a very good way to
learn more about your loved one's disease.
The American Cancer Society and National
Cancer Institute are excellent places to start.
As you research, write any questions or
comments you may have for the doctor and
take them to the next appointment.
Get organized
Many caregivers also are responsible for
maintaining medical records, insurance
claims, and finances, not to mention
medication and eating schedules. The key
to success here is organization. Keep
medical records neat and accessible by
storing them in a large file, organized by
date. Medicine schedules can be created
with a spreadsheet, then printed out daily or
weekly. As each dose is given, you can
check it on the sheet with the time. The
same can be done for eating schedules.
Join a Caregiver Support Group
Whether it be online or through the hospital,
a caregiver support group is an excellent
way to meet others going through the same
thing as you. It really does help to have
someone who can provide you with tips or
can identify with daily caregiving life.
Most hospitals have a caregiver support
group. Check with the hospital
administration or social worker. Your local
American Cancer Society may have a local
support group in your area, too.
When to Seek Help
If you feel like you may be experiencing
caregiver burnout, see your primary care
physician. He or she can make
recommendations based on your symptoms
and personal information. Some caregivers
find relief in regularly talking to a therapist or
religious counselor while caregiving.
If you have thoughts of hurting yourself or
your loved one, go to your local emergency
room or call 911. Severe burnout can result
in these feelings, but help is always
available.
Free Download:
Vist rgcf.org to download
a handy medication log form designed to
help track medications and dosages.
Source:
"Taking Care of the Caregiver". My Planner. American Cancer
Society. 11 June 2008. Accessed 28 June 2008.
http://www.cancer.org/acs/groups/cid/documents/webcontent/00
18
bHealthy Habitsd
Go nuts!
A recent study published in New
England Journal of Medicine gives a
new meaning to the phrase health nut. It
showed an association between
regularly eating nuts, and a reduction in
your risk of death from a major chronic
disease. That's it. Just a handful of nuts
and you can decrease your chances of
dying from heart disease, cancer and
other diseases.
A handful of nuts, according to the
study, translate to a daily 1-ounce
serving. Thats about 18 cashews, if
you are a cashew fan. Just that small
consumption, the study reported,
showed a 20 percent lower risk of death
from any cause, and people who ate
nuts at least five times per week had an
11 percent lower risk of death from
cancer compared with people who
19
get cooking!
Farro with Pistachios & Herbs
Here we stir fresh parsley and crunchy
pistachios into farro for a scrumptious
side dish. Serve this simple grain right in
the same dish with a rich stew. The
nutty flavors of farro and pistachios are
the perfect complement to the rich broth
of the stew.
Ingredients
2 cups farro, (see Tip)
4 cups water
1 teaspoon kosher salt, divided
2 tablespoons plus 1/2 teaspoon extravirgin olive oil, divided
1 large yellow onion, chopped
20
yoga
by Erin Stroud
for
energy
21
l
know more>
22
know
on the go!
in the
Comes in All
Colors Released
A colorful holiday crowd of about 150
music lovers enjoyed an evening of
good food, lively spirits and great music
at the December 19th CD release party
for Comes in All Colors, a joint venture
between musicians Patty Tiscareo and
Billy Townes. A collection of songs
done in tribute to friends and family
members whose lives have been
impacted by cancer, the album is the
second fundraiser of its kind for the Rio
Grande Cancer Foundation.
The first project, The Kitchen Project
by PT & the Cruisers has generated
$40,000 in proceeds to the foundation.
Hosted by proprietor Mark Heins of
The Greenery, guests were treated to a
delectable buffet while they enjoyed a
live performance by jazz artists who
contributed to the project. Vocalist
Patty Tiscareo entertained the crowd
with some of the selections from the
album, including Smile, The Look of
Love and Bye Bye Blackbird.
All proceeds from the sale of Comes
in All Colors benefit the programs and
services at the Rio Grande Cancer
Foundation, the communitys foremost
center for enhancing the quality of life
for those affected by cancer.
To order your copy of either CD, visit
our website at www.rgcf.org or contact
the Foundation at (915) 562-7660.