Health & Fitness September
Workouts
Healthy Eating Keeping Fit Diets
Gymnasiums Nutrition Exercise
Healthy Lifestyle
Are you suffering from
Hair Loss?
It is normal to lose between 50-100 hairs a day, this is part of the hair renewal process. However most people suffer from excessive hair loss at one time in their life. There are many reasons for this including medication, radiation, chemotherapy, exposure to chemicals, hormonal and nutritional factors, thyroid disease, generalised or local skin disease, and stress. Since the follicle is a very sensitive it does respond to imbalances in the body. Most hair loss caused by disease or illness is temporary and resolves itself after the body has returned to a healthy condition. These are some of the more common reasons for hair loss.
High fever, severe infection, severe flu Sometimes one to three months after a high fever, severe infection or flu, a person may experience hair loss, this is usually temporary and corrects itself.
Thyroid disease Both an overactive thyroid and an underactive thyroid can cause hair loss. Thyroid disease can be diagnosed by your physician with laboratory tests. Hair loss associated with thyroid disease can be reversed with proper treatment.
Deficient diet Some people who go on low protein diets, or have severely abnormal eating habits, may develop protein malnutrition. To help save protein the body shifts growing hair into the resting phase. If this happens massive amounts of hair shedding can occur two to three months later. A sign of this is if the hair can be pulled out by the roots fairly easily. This condition can be reversed and prevented 42
by eating the proper amount of protein. Its very important when dieting to maintain an adequate protein intake.
Medications Some prescription drugs may cause temporary hair shedding in a small percentage of people. Examples of such drugs include some of the medicines used for the following: gout, arthritis, depression, heart problems, high blood pressure, or blood thinner. High doses of vitamin A may also cause hair shedding.
Cancer treatments Chemotherapy and radiation treatment will cause hair loss because it stops hair cells from dividing. Hairs become thin and break off as they exit the scalp. This occurs one to three weeks after the treatment. Patients can lose up to 90 per cent of their scalp hair. The hair will regrow after treatment ends and patients may want to get wigs before treatment. There are some drugs in development to help prevent this hair loss from occurring.
Major surgery /chronic illness Anyone who has a major operation - a tremendous shock to the system - may notice increased hair shedding within one to three months afterwards. The condition reverses itself within a few months but people who have a severe chronic illness may shed hair indefinitely. A relatively unknown fact is that hair transplantation surgery can actually cause additional hair loss or “shock fallout”. Hairs lost from shock fallout usually don’t regrow.
Alopecia Areata Low serum iron Iron deficiency occasionally produces hair loss. Some people don’t have enough iron in their diets or may not fully absorb iron in their diets. Women who have heavy menstrual periods may develop iron deficiency. Low iron can be detected by laboratory tests and can be corrected by taking iron pills.
This type of hair loss is believed to be caused by the immune system reacting to hair follicles as if they were antibodies and shutting them down. The hair loss is usually limited to a coin sized area and all the hair in the area is lost leaving a totally smooth round patch. In a more severe rarer condition called Alopecia Totalis, all hair on the entire body is lost, including the eyelashes. Treatments include topical medications, a special kind of light treatment, or in some cases drugs.
Fungus Infection (Ringworm) of the scalp Caused by a fungus infection, ringworm (which has nothing to do with worms) begins with small patches of scaling that can spread and result in broken hair, redness, swelling, and even oozing. This contagious disease is most common in children and oral medication will cure it.
Stress Stress can cause hair loss is some people. Usually it occurs 3 months after the stressful event has occurred and it may take 3 months after the stress period has ended for the hair growth to resume. In most cases it is temporary if the person is not predisposed to genetic or Androgenic Alopecia, if they are stress may trigger the onset of genetic hair loss or may worsen existing Androgenic hair loss.
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This Beach Fit Marbella workout leads you through 7 high-intensity strength and cardio exercises designed to challenge your strength and endurance while burning lots of calories. The workout moves quickly, taking you from one exercise to the next with little or no rest. Take breaks when you need to, but try to keep your heart rate up. Many of these moves are advanced, so modify whenever necessary to stay safe and avoid injury.
Beach Training High-Intensity Strength and Cardio Warm up with 5-10 minutes of light cardio. (light jogging, marching etc.) Perform each exercise one after the other for 30-60 seconds, modifying as needed. Complete all ten exercises for a 8 minute workout, or repeat the series 2-3 more times for a longer workout.
1
Squat Thrusts
Stand with feet together. Squat down and place your hands on the floor next to your feet. In an explosive movement, jump feet backwards into a push-up position, jump feet back between hands and stand up. Perform 10 reps, march in place for a few seconds and repeat 10 more reps.
2
Push-Ups
Begin in push-up position on the floor. Perform 4 push-ups, abs in and back straight. On the 5th push-up, lower halfway down and hold for 4 counts. Push back up and repeat the series - 4 regular push-ups and 1 half hold. Repeat for 30-60 seconds.
3
Plyo Jumping Jacks Begin with feet together and jump up, taking feet out to the side while circling arms overhead and land in a squat. Jump up and bring feet back together, circling arms back in. This is just like a slow jumping jack, but really use power when pushing up into the jumps. Repeat for 30-60 seconds.
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4
Ski Jumps Stand with feet together. Bend the knees and jump to the right as far as you can – think of jumping laterally rather than vertically. Land with soft knees and immediately jump laterally to the left. Repeat for 30-60 seconds.
5
Cool down with 5-10 minutes of light cardio and stretching Sip water throughout the workout and also try to train in a group to help keep you motivated.
Tricep Dips Sit on a bench or low wall with hands next to the hips. Lift up and take the hips forward, just in front of the bench. Bend the elbows and lower down until elbows are about 90 degrees. Squeeze the triceps to push back up and repeat 30-60 seconds.
6
Push-Up Side Planks
In push-up position (on knees or toes), perform one push-up. As you come up, shift weight to left arm, twist to the side while bringing the right arm up towards the ceiling in a side plank. Lower the arm back to the floor for another push-up and then twist to the other side. Repeat for 30-60 seconds.
7
Sprints mark out a stretch of sand around 20 to 30 meters depending on your fitness levels, then sprint to the end and back exhausting the last of your energy.
Rest for 2 minutes then repeat exercises again. 47
Does your
FAVOURITE MUSIC help or hinder your workout? Most of us listen to music when we exercise. However, when it comes to selecting music that will inspire the most energetic movement response from your body, there’s more to it than which tunes makes you tap your feet. In fact, choosing music you may not find appealing could actually benefit your workout. Many research studies have looked at music’s effect on exercise. Findings include that music can increase the length of time someone works out, can lower their feeling of exertion, and can help them run or swim faster, among other positive outcomes. Many of these studies addressed music tempo as playing a key role in exercise motivation and performance. Most have settled on the 125-140 beats per
minute range as being ideal for a workout. But as long as the music has the recommended tempo, most researchers and exercisers alike have felt it doesn’t much matter what particular style the music is -whether classical, reggae, rock, pop, folk, jazz or Latin. A July 2013 study has called that notion into question. Researchers in Belgium discovered that, while music tempo may influence exercise pace, such as the timing of steps when walking or running, other qualities in the music, such as the beat patterns and complexity of the notes, influence the energy level of the movements themselves. The researchers took 52 selections of music, each with 130 beats per minute, but with different musical qualities. Participants walked in synchronisation with the music, meaning they took the same number of steps for each 30-second piece of music. To get a neutral reading of the walking speed and distance covered in 30 seconds of walking to a tempo of 130 beats per minute, researchers had the participants walk to a metronome with no music. If tempo was all that mattered, the speed and the distance covered during each music selection would be the same as that covered during the metronome bouts. It didn’t turn out that way. The participants walked significantly farther (meaning faster) during some music selections and significantly less far during others, even though the number of steps they took was the same. This means that they increased their stride lengths during some music selections and decreased them during other music selections. In other words, some music elicited a more vigorous and energetic movement response than others. When analysing the sonic features in terms of beat and tone, researchers uncovered that the simpler and more predictable songs encouraged more
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energetic movement than more complex and expressive songs. Those with a simple, undeviating binary meter (divided into equal parts divisible by two) elicited bigger steps than those that disturbed or weakened the binary meter through small timing deviations, pitch changes or loudness variations. And songs with the simpler tonal patterns, meaning with just one or two dominant notes in the space between beats, motivated participants to take longer strides than music with three or more dominant notes per inter-beat interval. In a nutshell, the less sophisticated the music, the better for working out. To put findings in more subjective, laymen’s terms, the researchers had the participants categorize all of the songs, using nine pairs of opposite adjectives: good/bad, happy/sad, tender/ aggressive, soft/loud, slow/fast, moving/static, stuttering/flowing, easy/difficult to synchronise with and known/unknown. The only adjectives that were significant to the music eliciting a more energetic response were bad, aggressive, loud, fast and stuttering -- qualities relating to loudness and tone colour. Liking or being familiar with the song or having it evoke emotions such as happiness had no motivating effect in terms of bigger steps. So what music genre can lead you to take bigger strides in your workout? Pop/techno. Expressive genres such as reggae and jazz don’t appear to inspire the same vigorous moves. So if you want to exceed in your training update your choice of music and your motivation will soar!
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Protein Powders Why take a protein supplement? Protein is a necessary component of the human diet. It is used in almost every biological process in the human body. There are many benefits to consuming adequate protein levels, including satiety and muscle recovery. Protein has also been shown to lower body fat mass, lower cholesterol and regulate glucose. However, there are many different proteins to choose from and they all have different properties that affect the body in different ways. One way to incorporate protein in the diet is through protein powders.
This month learn about why we need protein and how much to take for your body size.
Determine the main reason for using protein powder Before adding protein powder to the diet, you should know why you are adding it. Knowing what the main reason is for the protein powder will allow you to choose a protein or a combination of proteins that will achieve the desired effect.
Add protein powder for muscle gain Protein powders are a good way to aid in the recovery of muscle and the building of new muscle. If you are working out in order to build muscle, it is a good idea to add protein powder to your diet. A supplement should never replace real food sources of protein. It’s just that... a supplement. It’s there to add extra protein to the diet that cannot be consumed via food.
Add protein powder for weight loss Protein increases the feeling of satiety and fullness, which may help curb overeating. It is also important for maintaining current muscle mass when doing exercise.
Add protein powder for overall health Studies have shown some proteins to aid in delivering bioactives throughout the body and to lower cholesterol. Adding a protein powder to a healthy diet could help with lowering cholesterol, blood pressure or body mass quicker than just eating a healthy diet alone.
Add protein powder as a dietary supplement There are many reasons to add protein powder as a dietary supplement. • Vegetarians often lack appropriate amounts of protein and require supplementation. • Persons who have had a gastric bypass need extra protein due to decreased nutrient absorption in the gut. • People with certain diseases or ailments, such as celiac disease or crohn’s disease may need the extra protein during flare-ups due to reduced absorption in the intestine.
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Know the amount of protein needed Protein is stored in the body muscle and must be consumed daily or it will be leeched from the muscle for biological repair of tissue. This results in wasting of muscle tissue and loss of strength. For this reason, it is recommended that people get all the essential amino acids needed by the body on a daily basis. Most people in western society do not need extra protein because the western diet is rich in protein. This doesn’t mean that using protein powders is bad for your health, but that you will need to plan your diet carefully, including the protein powders as a source of nutrition. The research is still emerging on the amount of protein needed for everyone. However, there are current recommendations for protein based on scientific evidence that everyone can use. Eat 0.8 g of protein for every 1 kg (2.2 lbs.) of body weight. This means that a 200 lb person would need approximately 72 g of protein a day. This is what the Institute of Medicine recommends for a healthy adult. These are subsistence levels for sedentary individuals. If you exercise at all, the minimum should be 0.8 g per pound of body weight. So, a 200 lb. human should have 160 g of protein daily, more that twice as much as sedentary individuals. Eat 15% of daily calories from protein. Protein provides 4 calories per gram. So for a 2,000 calorie diet, you would eat 75 g of protein daily. Again, this is for sedentary individuals and is a minimum amount needed to support life. Active persons should have at least twice that, or 30%. Increase daily calories of protein up to 40% (with fat at 30%, carbs at 30%). The extra protein calories should replace refined carbohydrates (eliminate high fructose corn syrup and processed grains) . For a healthy adult, this increase should not negatively affect the kidneys if you drink 12 (8 oz.) glasses of water daily. By increasing the amount of calories from protein, you will achieve the heart healthy affects of the protein, achieve fat loss and increase lean body mass.
OCTOBER’S ISSUE:
Limit protein intake to 0.8 to 1.25 g per 1 lb. of body weight per day if you are trying to gain muscle mass and decrease body fat percentage. If you have any health conditions that could affect your kidneys, limit protein to 0.8 g per pound We explain th of body weight and see your doctor for regular blood e d iff erence betwee work to monitor your kidney function. The American n various types Diabetes Association makes this recommendation for of protein powd people with kidney disease or diabetes. Track your intake ers with smart phone applications like “Lose It!”, or another available. free application.
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Workout
Workout your legs
Here is a routine of 6 exercises for your legs. You can easily do these at home, all you need is a bench or a step, and an exercise ball.
1
2
Lie flat and grip the exercise Raise your legs up to ball with your lower legs and 90-degrees, gripping the ball. feet. Go back to the starting position and repeat.
3
Step on to the bench with your right leg, into a lunge - bending both knees, with your back heel off the floor.
Position your feet wide apart with toes facing forward. Lean over with your back straight. Bend your right knee, keep your left leg straight. Touch your right foot with your right hand. Without coming back up, switch from side to side.
4
Step back, repeat with the other leg and continue.
5
Start in the same position as in exercise 4. This time keep both feet on the bench and drop your heels down, then raise back up on to your toes. Repeat the movement.
Pictures taken in Plaza Gym
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Stand on a step or bench against a wall, and use the wall for support. Stand on one leg with your heel hanging off the bench. Raise your self up onto your toes, working your calf muscle. Do 10 on one leg and then change legs and repeat.
6
Stand with your feet shoulder-width apart. Hold the ball straight out in front of you away from your body.
Keep your arms straight, sink into a squat position, with your back straight. Straighten back up and repeat. 57
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did you know...
YOU ARE EATING THIS... Carmine is a brilliant red dye made from crushed scale insects, typically cochineal or Polish cochineal insects. This dye is used in a wide variety of products, from cheese to paints, and people are often unaware of its use, due to the fact that labelling laws do not usually require its disclosure. Carmine has attracted a great deal of attention in some communities such as the vegetarian community due to its use as a food additive. In many regions of the world, producers can simply use the euphemism “colour added” to disclose the presence of carmine, but most consumers are not savvy enough to know what that phrase means. The dye is also listed as crimson lake or natural red number four, and in the European Union, it is identified as E120. On occasion, it will be explicitly listed as “carmine” on a label, or as “cochineal dye.” To make carmine, producers collect thousands of cochineal insects and then crush them. Depending on the conditions in which the insects are crushed, the colour of the dye can vary considerably, and this is an important consideration for companies that want to make consistent dyes. The crushing causes the insects to release carminic acid, a substance which they generate to repel predators, and this can be treated to yield carmine.
Dannon has come under fire recently as it produces the bright red hue of some of its yoghurts not only with fruit, but with carmine, the crushed bodies of cochineal beetles. The fact isn’t sitting well with the Center for Science in the Public Interest (CSPI), which believes many consumers are unaware they have consumed an insect-based ingredient which could prove problematic for vegetarians or consumers with dietary restrictions. Allergies could also create an issue for some consumers. According to various company websites, Dannon uses carmine in the strawberry, cherry, boysenberry and raspberry flavours of its “Fruit on the Bottom” line; the strawberry flavour of its Oiko’s brand Greek yoghurt; the pomegranate berry flavour of its “Light and Fit” yoghurt; the blueberry flavour of its “Light and Fit Greek” yoghurt; as well as several flavours of its Activia brand yoghurts. The FDA considers carmine a natural colour additive and exempts it from stringent certifications. CSPI believes, however, that Dannon should replace carmine with colour from the fruits advertised on its product labels. It’s sponsoring an online campaign on TakePark. com addressing the issue. Dannon isn’t the first company to be hit with a carmine backlash. Last year, Starbucks was lambasted for using cochineal extract in its Strawberries & Crème Frappuccino and strawberryflavoured smoothies. In the fallout, it ditched the ingredient for lycopene, a natural, tomato-based extract. 59
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Skipping breakfast may increase coronary heart disease risk in men You may have heard that breakfast is the most important meal of the day – and new science reveals that it can actually be lifesaving, particularly for men. A large 16-year study finds men who reported that they skipped breakfast had higher risk of heart attack or death from coronary heart disease. The timing of meals, whether it’s missing a meal in the morning or eating a meal very late at night, may cause adverse metabolic effects that lead to coronary heart disease. Even after accounting for modest differences in diet, physical activity, smoking and other lifestyle factors, the association between skipping breakfast (or eating very late at night) and coronary heart disease persisted. Researchers analysed food frequency questionnaire data and tracked health outcomes for 16 years (1992-2008) on 26,902 male health professionals ages 45-82. They found: l Men who reported they skipped breakfast had a 27 per cent higher risk of heart attack or death from coronary heart disease than those who reported they didn’t. l The men who reported not eating breakfast were younger than those who did, and were more likely to be smokers, employed fulltime, unmarried, less physically active and drank more alcohol. l Men who reported eating late at night (eating after going to bed) had a 55 per cent higher coronary heart disease risk than those who didn’t. But researchers were less convinced this was a major public health concern because few men in the study reported this behaviour.
breakfast “ Skipping may lead to one or
more risk factors, including obesity, high blood pressure, high cholesterol and diabetes, which may in turn lead to a heart attack over time,
”
said Leah E. Cahill, Ph.D., study lead author and Postdoctoral Research Fellow in the Department of Nutrition at Harvard School of Public Health in Boston, Mass.
During the study, 1,572 of the men had first-time cardiac events!
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5 Diet Myths making you gain weight Could the diet you’re on right now be full of lies and misinformation that are making you pack on the pounds? Many of the things you’ve been taught about dieting may be stopping you from reaching your ideal weight. Here are some shocking truths about the dieting tips you swear by.
Diet Myth #1: Diet soft drinks help you lose weight Most diet soft drinks are lower in calories than regular soft drinks because they don’t use regular sugar. The problem here is the artificial sweeteners, which have been tied to weight gain. Why? Research shows that artificial sweeteners stimulate taste receptors that sense sweetness in both the esophagus and stomach. Anticipating energy, the pancreas releases insulin, an important hormone for accumulating body fat. At the same time, chemicals are sent to the brain’s satiety centre, which becomes confused as to whether or not the body is actually receiving calories. As your body gets “tricked” by the sugar substitute, you crave more food and become susceptible to overeating in order to feel satisfied. The result: You feel even hungrier and less full, which can lead to weight gain. Artificial sweeteners are more than 100 times sweeter than natural table sugar. This is cause for concern since naturally sweet foods, like fruits, won’t seem as sweet to a desensitised palate.
Diet Myth #2: The more calories you cut, the more weight you lose It may seem counter intuitive, but cutting too many calories from your diet can be bad for your waistline. Because 3500 calories equals about 1 pound of fat, you would need to cut 3500 calories out of your diet each week to lose 1 pound a week. In order to do this, you’d have to cut 500 calories a day to lose 1 pound a week. The problem with severely restricting diets, however, is that they jolt your body into “starvation mode,” preventing your body from burning unwanted fat. This mechanism, which is thought to have evolved as a defence against starvation, helps the body make the most of the calories it gets from food and drink; the body, in order to keep functioning, then looks to get some of it calories from lean muscle. This results in muscle loss. Less muscle means a slower metabolic rate – and in this case, stalled weight loss. 64
Diet Myth #3: Pasta makes you fat The problem with pasta is not the pasta itself – it’s more about portions. If you eat too much of anything, and don’t burn it off, your body will store it as fat. So whether it’s bread or pasta or rice, it’s about the volume and extra calories, not about the carbohydrates themselves. Add to that the heavy sauces and high-calorie cheeses, and no wonder pasta has a bad reputation. They key here is practicing portion control. Pasta is okay in moderation. Dietitians recommend 2 or 3 ounces of uncooked noodles per person, or half of a one-pound box to serve a family of four.
Diet Myth #4: Eating after 8pm will make you put on weight There is some truth to this myth. It is recommended not eating after 8pm because studies have shown that you are more likely to overeat and misjudge how many calories you consume when you eat late. Fatigue may be to blame here as it may cause you to eat too much of the wrong foods, causing you to put on weight. However, it’s not the time of day that makes you gain weight – it’s the extra calories! It does not matter when you consume the calories – if you exceed your recommended calorie intake, what you don’t burn will be stored as fat. Always be vigilant of how many calories you consume throughout the day. A healthy woman should consume between 1800-2000 calories a day and a healthy man between 2,300- 2,500.
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Diet Myth #5: reduced fat foods are healthier alternatives Fat is one of the things that makes food taste good. When fat is removed from foods, a lot of the flavour is removed as well. To make up for this, extras – like sugars, chemicals and thickeners – are often added to enhance the flavour and texture of these foods. These additives can be far worse for you and sometimes just as fattening as full-fat food. Additionally, “low-fat” and “fat-free” doesn’t mean low-calorie. Think about all the additives – they’ve got to turn up somewhere, right? When looking at nutrition labels, keep your eyes peeled for the sources of these calories and think twice about bringing reduced fat foods into your home. Opt for fresh or whole foods – or buy the full-fat food instead, but consume in moderation.
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Healing Powers of
Vinegar for your heart, weight, and various ailments Vinegar is probably a staple in your kitchen for homemade salad dressings, but it’s been known for its healing properties since the ancient Babylonians and Greeks. Our more recent ancestors used vinegar to cope with everything from tummy troubles to acne, and modern research has shown that many folk remedies have solid scientific backing. Vinegar is created when sugars in foods ferment and turn into alcohol. If the alcohol is allowed to continue fermenting, it turns into vinegar. The main ingredient in vinegar is acetic acid, but vinegar also contains vitamins, minerals, and amino acids. Apple cider vinegar, made from fermented apples, is believed to offer the most health benefits.
Weight loss
Vinegar has been used to promote weight loss for thousands of years, and modern studies confirm its effectiveness. In a double-blind Japanese experiment, three groups of obese people drank a 500 ml drink (about a pint) containing either 30 ml (about 1 tablespoon) of vinegar, 15 ml, or no vinegar daily for 12 weeks. Those whose drinks contained vinegar had lower BMI, less visceral fat, and lost more weight than those whose drinks didn’t contain vinegar. Vinegar also lowered triglycerides. Another Japanese study found that mice whose high-fat diets were supplemented with acetic acid (the main ingredient in vinegar) developed up to 10 per cent less body fat than control mice. A third study found that people who were given small amounts of white and would vinegar along with a piece of bread d we want you grow felt fuller than those who just ate hillies? altar, orbread.
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Diabetes Numerous studies have found that vinegar lowers blood sugar levels. A study published in the journal Diabetes Care in 2004 found that drinking apple cider vinegar after eating a high-carb breakfast lowered blood sugar levels by 34 per cent in patients with prediabetes, and by 19 per cent in those who had Type 2 diabetes. A 2007 study, also published in Diabetes Care, found that taking two tablespoons of apple cider vinegar before bed lowered morning glucose levels by up to 6 per cent. And Italian researchers discovered that apple cider vinegar taken with meals slashed blood sugar levels by 30 per cent. “Vinegar appears to have effects similar to some of the most popular medications for diabetes,” said Arizona State University researcher Carol Johnson.
Arthritis Apple cider vinegar has antioxidant and anti-inflammatory properties, and many people swear by its ability to relieve the pain of arthritis. Church organist Sarah Gall of Richdale, U.K., was so crippled by arthritis she was going to have to give up her music. Conventional medicines, which included antiinflammatory drugs, did little to dull the pain and made her sick. “I was in agony,” she told the Daily Mail. In desperation, she began mixing cider vinegar with honey and hot water. After only a week, she began feeling better and says her arthritis disappeared. “My doctor was flabbergasted,” she said. Experts speculate that vinegar counters the acid that builds up in joints, and can also help prevent outbreaks of gout, a form of arthritis, by removing uric acid deposits from joints.
Heart health
Stomach problems
A report in January, 2008 Journal of the American College of Cardiology advised an anti-inflammatory diet including vinegar “should be considered for the primary and secondary prevention of coronary artery disease and diabetes.” A 10-year study found that women who used a vinegar-based salad oil five to six times each week lowered their risk of ischemic heart disease. Research published in June of 2011 in the Journal of Agricultural and Food Chemistry found that apple cider vinegar significantly lowered triglycerides and cholesterol. Other research supports those findings: An animal study published in Bioscience, Biotechnology, and Biochemistry found that apple cider vinegar reduced blood pressure, and another study published in the British Journal of Nutrition found that apple cider vinegar lowered cholesterol. Researchers believe the decreases are due to the vinegar’s acetic acid content.
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Cider vinegar has the ability to relieve numerous forms of stomach troubles. Its antibiotic properties can relieve diarrhoea caused by bacteria, and its pectin can ease intestinal spasms. It can also help prevent dysbiosis, an imbalance between good and bad bacteria in the gut, says Dr. Russell Blaylock, author of The Blaylock Wellness Report. If you are having problems with digestion and reflux, drink a teaspoon of organic vinegar mixed with 4 ounces of water with each meal, suggests Dr. Blaylock.
or take a 285 milligram tablet once a day. But check with your doctor before taking it long-term, especially if you have diabetes since the chromium in vinegar can affect insulin levels.
Apple cider vinegar is alleged to help dozens of ordinary problems including hiccups (swallow a teaspoon), a stuffy nose (a teaspoon in a glass of water), sore throat (gargle with cider vinegar and water in equal amounts), and bad breath (gargle half a teaspoon in water). If you want to add vinegar to your health regimen, try mixing two teaspoons in a glass of water
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Sound massage is based on ancient knowledge revealing the effect of sound for healing purposes. This technique was applied in Indian healing therapy over 5000 years ago. A person in harmony, is centred, selfdetermined and ready to face challenges and solve problems. This harmony is threatened by the stresses of everyday life.
Allow yourself this wholesome experience! I am looking forward to meeting you... (+34) 667 43 88 29 ch@christine-heckel.com www.christine-heckel.com
Harmony ~ Relaxation
Christine Heckel is a certified Sound Masseuse according to Peter Hess, Okada Purifying Therapy and Reiki. She has experience in Personal Management and Coaching in southern Europe.
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