CWL Magazine Issue #14

Publisher Pelican Publishers Limited

Editor-in-chief Dr. Henry Lowe When you are in good shape and you can do what you like without strain, when you are able to manage stress without being overwhelmed, when food is a healthy pleasure and not a daily obsession, when physical activity and exercise, at home or anywhere, are an integral part of your normal week, then we’re talking about wellness.

It is against this backdrop that we started the Caribbean Wellness and Lifestyle Magazine. Keeping this aim in mind, you will find that this issue continues to provide you our readers with articles that can assist you on the path to WELLNESS. Denecee Weir Production Manager

In this issue, we have compiled a variety of articles for every household. Keeping the current financial crisis in mind, we have dedicated this issue to maintaining a healthy lifestyle without spending too much.

Production manager Denecee Weir

Editors Janet Wilson Barbara Hall Shala Alert

RESEARCH & PLANNING Denecee Weir

Writers Dr. Hame Persaud Dr. Michael Harvey Erica Fagan Steffiann Rexted Dr. Henry Lowe

You will be amazed by some of the simple ways you can cure everyday illnesses by using what you have at home in the article Home Remedies for Everyday Illnesses.

Marketing/sales manager

If you’re planning a wedding but too worried about how much it will cost, then you will learn a lot from the article Plan for the Wedding and For Life in any Economy.

Denecee Weir Jodi-Ann Barnes

We all know that physical appearance is important and many persons believe that they can’t look fashionable with the current crisis. As such we have provided the article Fashionista Style on a Recessionista Budget to assist.

You will also find a number of other exciting articles as you peruse Issue 14 of the Caribbean Wellness and Lifestyle Magazine.

We would also like to take this opportunity to thank the Environmental Health Foundation (EHF) for their continued support of the Caribbean Wellness and Lifestyle Magazine throughout the years. We would also like to congratulate EHF for the tremendous work they have been doing and continue to do in the field of wellness, particularly the Annual Wellness and Lifestyle Promotions that they host every year, which includes everyone from the primary schools to adults and organizations that are all contributing to the field of wellness. For our next issue, we encourage you to send articles/stories about any individual in your community who has contributed to wellness “beyond the call of duty”.

One of the main advantages for those who adopt a wellness lifestyle comes from “feeling in shape” and having more energy. Rediscovered energy allows you to overcome moments of fatigue and to confront every situation with more vitality: at work, with your family and during your free time.

In your present and future health, a wellness lifestyle benefits both the external appearance and internal workings of your body. This allows us to preserve our maximum psychophysical abilities over time, laying the foundation for happy and healthy later years.

On behalf of our Editor-in Chief, Dr. Henry Lowe, our contributing writers, editorial and marketing team do have a happy reading as you peruse the pages!!

photography, Layout & Design Sheryl Clayton

Wellness and Lifestyle Magazine is published four times a year by Pelican Publishers Limited in Kingston, Jamaica, West Indies. © 2009 Pelican Publishers Limited No part of this publication may be reproduced or utilized in any form or by any means, electronically or mechanically, including photocopying, recording or by any information storage retrieval system, without written permission from the publishers.

Pelican Publishers Limited Suite #8, 39 Lady Musgrave Road Kingston 10, Jamaica, W.I. Tel: (876) 978-8377 Fax: (876) 978-0602 Email: pelicanpublishers@yahoo.com info@pelicanpublishersja.com Website: www.pelicanpublishersja.com

Wellness

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5

6 9 10

Make The Most Important Investment This Year -

12 13 14

18 19

Three Ways To Make 50 Plus The Best Years Of Your Life Herbal Remedy Corner - Colds And Coughs Women’s Health - The 20 Most Common Health Problems–

Invest In Your Health

Home Remedies For Everyday Illnesses The Many Benefits Of Cinnamon And Honey Making Your Life, Yours - Removing Stress And Negative Energy

46-48

Minding Your Business

49-55

Tips To Bring Your PC Up To Speed Teaching Kids Lessons Beyond Dollars & Cents How To Select The Best Computer System For Your Home 48 5 Best Laptops 46 46 47

From Your Life

Contributed Dr. Henry Lowe Is It A Bad Spot? – Could Your Mole Be Cancerous

Managing Your Cholesterol To Prevent Diabetes & Heart Desease

Healthy Lifestyle

21-39

21 22

23 24 26 28 29 30 32 33 35

Foods That Kill Loving Strategies To Reverse Crime And Violence

36 37 38 39

Germs In The Home - The Most Surprising Locations Did You Know?

Traveling? How To Save On Your Hotel Bill Recognizing The Signs Of Hearing Loss

49 51 52 53 54 55

Help Your Business Weather the Recession Wedding Plannn On A Budget Fashionista Style On A Recessionista Budget!!

Tips To Get Out Of Debt And Avoid Bankruptcy How To Use The Internet To Save Money Getting The Most Out Of Your Money In 2009 - Helpful Tips For Good Financial Health

– Contributed by Dr. Hame Persaud

Healthy Recipe Corner Plan For Your Wedding And For Life In Any Economy Benefits Of Chiropractic – Contributed by Dr. Michael Harvey Tips To Stay Fit All Year Long Water And Your Quality Of Life The 5th Annual Wellness And Lifestyle Promotion 2009 No More Colds Or Flu Questions For The Doctor NEW RESEARCH: Exercise Is Good For Your Health And Your Wallet!

Relationships 41 42 43 44

Education & Technology

41-44

How To Make Your Long Distance Relationship Work Enhance Your Romance With Aromatherapy Tips For Your Love Life After A Baby Secrets To Stress-free Bridal Shower Planning

Entertainment

56 57 58

Quotable Quotes Laugh Parade Jokes

56-58

Obesity is a mounting health problem locally and worldwide.

More than 1 billion adults globally are overweight, and at least 300 million are obese, according to the World Health Organization.

Obesity not only takes a toll on personal health, it can also inflict a huge monetary cost on individuals as well as the economy in general:

Here are 10 Tips for a Healthy 2009: • Look for low-calorie substitutions that don’t sacrifice

taste. For example, switching from mayo to mustard can

add to big calorie savings over time.

• Losing weight with a friend or group of friends really

helps with weight-loss success.

• When compared with their healthy-weight counterparts,

healthcare spending among the obese is 37 percent

higher, reports The Policy Journal of the Health Spheres.

• Ounce for ounce, the nutrition in fruits and vegetables

can’t be beat. To get the best blend of nutrients, include

as many colours as possible.

Fortunately, a sustained 10 percent weight loss may reduce an overweight person’s lifetime medical costs by USD $2,200 to USD $5,300 by lowering costs related to hypertension and high cholesterol, among many other related illnesses. Additionally, sustaining a 5 to 10 percent weight loss over six months or longer has been shown to improve health by helping to:

• Put a napkin over your plate as soon as you’re satisfied -

it’s like turning off a light switch.

• • • •

Lower the risk of heart disease.

Reduce the risk of type 2 diabetes.

Reduce the risk of some kinds of cancer.

Reduce the strain on joints.

So, if weight loss is your resolution this year, or you want to make an important investment in your health, consider an approach that is not just designed to take weight off, but to help you change your behaviour.

Your weight loss plans can absolutely stay on track in 2009, but it’s important to choose a weight-loss plan that truly helps you how to make healthy, sustainable changes.

• Purge unhealthy food from your pantry, freezer and

fridge.

• Make physical activity as convenient as possible. Keep

your sneakers ready and nearby for short, frequent

walks.

• Try creating a new favourite dish.

• Wear something you feel fabulous in -- a compliment

goes a long way in sustaining motivation.

• Set new goals to keep yourself motivated. Goals do not

have to be weight-related.

• Know what you’re doing. Write down what you’re

eating each and every day to keep you on target.

April - July 09

Some quick fixes for everything from stomach upset to the common cold.

Cure Aches & Pains Wouldn’t it be great to have a live-in doctor/therapist/ trainer to tend to your everyday aches and pains?

Here’s the next best thing: all-natural, expert-recommended ways to treat ailments quickly, safely, and effectively at home.

So, clear some space in your bathroom cabinet, refrigerator, and kitchen cupboard for these surprisingly effective (and inexpensive) remedies. The following 20 home remedies are like having a doctor on call 24 hours a day.

1. Quell Nausea Try frozen ginger chips. First, infuse fresh ginger in hot water.

Strain, then freeze the concoction in ice cube trays. Crush the cubes and suck the icy chips throughout the day to provide your tummy with a steady soothing dribble. Ginger’s anti-nausea properties are particularly effective during pregnancy or after surgery.

Expert: Eric Yarnell, ND, faculty member of the department of botanical medicine at Bastyr University

2. Stifle Hiccups Swallow 1 to 2 teaspoons of sugar. The dry granules stimulate and reset the irritated nerve that is causing the spasms of the diaphragm. Any coarse substance, such as salt, can work in a pinch, but sugar tastes best.

Expert: Jacob Teitelbaum, MD, medical director of the Fibromyalgia and Fatigue Centers and author of From Fatigued to Fantastic!

Caribbean Wellness & Lifestyle Magazine

3. Soothe a Sore Throat Gargle twice daily with a solution of six pressed garlic cloves mixed into a glass of warm (not hot) water. Follow the regimen for 3 days. A recent study shows that fresh garlic juice has antimicrobial properties that fight pain-causing bacteria. The warm liquid soothes inflamed tissue.

Expert: Ronald Hoffman, MD, medical director of the Hoffman Center in New York and author of Alternative Cures That Really Work (Rodale, 2007)

4. Curb a Cough Indulge in a square or two of dark chocolate. Researchers found that chocolate’s theobromine compound is more effective than codeine at suppressing persistent coughs without the side effects of drowsiness and constipation.

To calm a nagging cough that keeps you awake at night, take 2 teaspoons of honey (1 to 2 teaspoons for kids; don’t give to children younger than 1), along with 500 mg of Ester C 30 minutes before bed. The vitamin C (non-acidic Ester type won’t upset stomachs) boosts the immune system in the early stages of your cough. Recent research shows that honey works better than either a cough suppressant or no treatment at all for relieving children’s nocturnal cough and promoting sleep.

Experts: Jacob Teitelbaum, MD; Mark Moyad, MD, MPH

5. Cool a Burn If you grazed your skin with a hot-from-the-oven cookie pan, apply aloe vera gel to the burn as needed. The soothing and anti-inflammatory gel creates a second skin to protect it from air, which irritates exposed nerve endings.

Expert: Laurie Steelsmith, ND, author of Natural Choices for Women’s Health and in private practice in Honolulu

6. Quiet Flatulence Take two enteric-coated peppermint capsules (500 mg each) three times daily. Peppermint kills bacteria that cause bloating and relaxes gastrointestinal muscles for smoother, spasm-free digestion. Enteric coating prevents capsules from opening in the stomach and increasing discomfort by causing heartburn and indigestion. The peppermint then releases and goes to work lower in the gastrointestinal tract, where gas-plagued people need it most.

which contains beneficial lactobacillus bacteria. These so-called probiotics compete with and replace the reeking bacteria. The lemon-yogurt combo instantly neutralizes odor and lasts 12 to 24 hours.

Expert: Mark Moyad, MD, MPH, Jenkens/Pokempner director of preventive and alternative medicine at the University of Michigan Medical Center in Ann Arbor

10. Relax a Stiff Neck A stiff neck results from slowed circulation and lymph flow to muscle tissues. Use contrast hydrotherapy - a quick blast of hot, then cold water - to get the blood pumping again. In the shower, first run hot water over your neck for 20 seconds to increase blood flow, then switch to cold for 10 seconds to constrict blood flow. Alternate three times, always ending with cold. When you get out of the shower, your body will send the blood back out to the skin, which results in a final dilation of blood vessels and --voilà! -- a looser neck.

Expert: Laurie Steelsmith, ND

Expert: Ronald Hoffman, MD

11. Beat Insomnia 7. Stop Foot Odour Soak feet nightly in 1 part vinegar and 2 parts water to eliminate malodorous bacteria. Or take a daily foot bath in strong black tea (let it cool first) for 30 minutes. Tea’s tannins kill bacteria and close the pores in your feet, keeping feet dry longer; bacteria tend to thrive in moist environments. You’ll see results in a few days to a week.

One caution: only do the soak when your feet are free of cuts. .

Expert: Laurie Steelsmith, ND

8. Cut Short a Cold Cut a vitamin C-rich lemon in half and squeeze the juice from one half into a cup. Studies show that vitamin C taken before the onset of a cold shortens its duration and severity. Drop the lemon half shell into the cup. Add boiling water and a teaspoon of organic raw honey, an immunity booster that also coats painful throat tissues. Breathe in the healing vapour to open sinuses, and sip a cupful two or three times daily to fight the bug.

Expert: Ellen Kamhi, PhD, RN, co author of Alternative Medicine Definitive Guide to Arthritis and The Natural Medicine Chest and clinical instructor at Stony Brook Medical School

9. Sweeten Bad Breath Gargle with a small cup of acidic lemon juice to kill odour causing bacteria. Then, eat a bit of plain unsweetened yogurt,

Before bedtime, eat a handful of cherries, which scientists discovered are jam-packed with melatonin, the same hormone created by your body to regulate sleep patterns. Then steep yourself in a hot bath to relax your muscles and your mind. In bed, rest your head on a lavender-filled pillow -- the fragrance induces sleepiness.

Experts: Mark Moyad, MD, MPH; Jacob Teitelbaum, MD

12. Revive Puffy, Tired Eyes Black tea is chock-full of astringent compounds called tannins that can help deflate and tighten the bags under your eyes.

Activate the tannins in a tea bag by dipping in a cup of hot water for several minutes. Cool in the fridge, then apply the damp bag as a compress to the closed eye for 10 minutes.

Expert: Ronald Hoffman, MD

13. Whiten Stained Teeth Crush a few fresh strawberries into a scrubbing pulp that you mix with a pinch of stain-removing baking soda and enough water to make a paste. Apply the mixture to a soft-bristled toothbrush and polish for a few minutes once every 3 or 4 months. (More often can erode tooth enamel.) The astringent malic acid in strawberries helps buff coffee and red wine stains from teeth.

Expert: Mark Moyad, MD, MPH

April - July 09

Caribbean Wellness & Lifestyle Magazine

Here are some facts on cinnamon and honey that the drug companies won’t tell: It is found that a mixture of honey and cinnamon cures most diseases.

Honey is produced in most of the countries of the world. Scientists of today also accept honey as a very effective medicine for all kinds of diseases.

Honey can be used without any side effects for many kinds of diseases. Today’s science says that even though honey is sweet, if taken in the right dosage as a medicine, it does not harm diabetic patients. Weekly World News, a magazine in Canada, in its issue dated 17 January 1995 has given the following list of diseases that can be cured by honey and cinnamon as researched by western scientists: HEART DISEASES: Make a paste of honey and cinnamon powder, apply on bread and eat it regularly for breakfast. It reduces the cholesterol in the arteries and saves the patient from heart attack. Also, those who have already had an attack, if they do this process daily, they are kept miles away from the next attack. Regular use of the above process relieves loss of breath and strengthens the heartbeat. In America and Canada, various nursing homes have treated patients successfully and have found that, as you age, the arteries and veins lose their flexibility and get clogged; honey and cinnamon revitalize the arteries and veins.

ARTHRITIS: Arthritis patients may take daily (morning and night) one cup of hot water with two spoons of honey and one small teaspoon of cinnamon powder. If taken regularly even chronic arthritis can be cured. In a recent study conducted at Copenhagen University, it was found that when the doctors treated their patients with a mixture of one tablespoon of Honey and half teaspoon of Cinnamon powder before breakfast, they found that within a week out of the 200 people so treated, practically 73 patients were totally relieved of pain, and within a montht mostly all the patients who could not walk or move around because of arthritis started walking without pain.

CANCER: Recent research in Japan and Australia has revealed that advanced cancer of the stomach and bones have been cured successfully. Patients suffering from these kinds of cancer should daily take one tablespoon of honey with one teaspoon of cinnamon powder for one month three times a day.

IMMUNE SYSTEM: Daily use of honey and cinnamon powder strengthens the immune system and protects the body from bacteria and viral attacks. Scientists have found that honey has

various vitamins and iron in large amounts. Constant use of honey strengthens the white blood corpuscles to fight bacteria and viral diseases.

BLADDER INFECTIONS: Take two tablespoons of cinnamon powder and one teaspoon of honey in a glass of lukewarm water and drink it. It destroys the germs in the bladder.

CHOLESTEROL: Two tablespoons of honey and three teaspoons of cinnamon powder mixed in 16 ounces of tea water, given to a cholesterol patient, were found to reduce the level of cholesterol in the blood by 10 percent within two hours.

For arthritic patients, if taken three times a day, any chronic cholesterol is cured. According to information received in the said journal, pure honey taken with food daily relieves complaints of cholesterol.

COLDS: Those suffering from common or severe colds should take one tablespoon lukewarm honey with 1/4 spoon cinnamon powder daily for three days. This process will cure most chronic cough, cold, and clear the sinuses.

UPSET STOMACH: Honey taken with cinnamon powder cures stomach ache and also clears stomach ulcers from the root.

GAS: According to the studies done in India and Japan, it is revealed that if honey is taken with cinnamon powder the stomach is relieved of gas. Cont’d on page 11

April - July 09

One of the factors that exacerbate stress is the feeling that we are neglecting things that may be important to us: not having fun or any creative outlet, or not providing oneself with soul time or not enough finances. Our lifestyles are, in fact, shaped by our daily surroundings.

We seldom concretely identify these situations and negative energy in our daily lifestyles that make them stressful. Here are 6 Ways to Manage Stress:

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1

To understand what brings on stress in your life, try to maintain a heightened awareness of your physical and mental feelings for a week. When you feel your heart racing, your muscles tightening, or your stomach contracting, ask yourself WHY. Keep a list of those things that trigger stressful feelings.

2

Make relaxation part of your daily routine. Deep breathing and simple stretches can be performed both at home and in the office. Taking a few minutes to soothe your soul by savouring a cup of tea or grounding yourself can centre you, giving you the ability to deal with stress more effectively.

3

Let go of worries or thoughts that provoke anxiety. One technique involves dissipating stressful thoughts before they get out of control. Concentrate on the thought and firmly say “Stop” to prevent the thought from recycling itself in your mind. In doing so, you will be free of the thought’s power to influence your mood.

4

Take a Nature Walk. Enjoy a relaxing day outdoors.

This can help you feel more calm and balanced during your normal routine. A mountain hike or day at the beach can be a wonderful stress reducer. If you simply can’t get away, try listening to a CD of nature sounds or spending a few minutes in front of a sunny window.

5

Each day, give yourself the gift of doing one thing you truly enjoy. It may be writing, gardening, dancing, walking, or watching a good film. Doing something you like every day will improve your quality of life and frame of mind, making you better able to handle stress as it arises.

Caribbean Wellness & Lifestyle Magazine

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When you have compiled a list of stressful triggers, compile a second list outlining your personal methods for dealing with stress. Though unexpected or frustrating situations can seem overwhelming, you have the power to cope. Recognizing your strengths can make dealing with stress seem easier.

Negative Energy

Where does negative energy come from? Some of it is from other people we spend time with. However, it also comes from our own thinking habits. Here are some examples of both sources of negativity and what you can do about them.

Perhaps you have a friend who needs to challenge everything you say. Some people you know may point out the negative aspects of everything. Then there are those who are just plain depressed and who seem to want the world to join them.

What can you do about these “negative energy people”? First, recognize that it isn’t always just that person. It is often the way you interact with that person. For example, a critical person can be a useful person if critical analysis is what you need at that moment. However, such a person may drain your energy if you waste your time defending yourself from their petty and unnecessary comments. Ignore them or ask the person to stop!

There are other ways to change the negative energy between you and another. One way is to talk about something you both have a common interest in. This can dissolve the negativity, unless it is a very depressing topic. Another simple technique is to ask negative people for some good news. Get them to tell you about anything that is going well in their lives. It’s hard to maintain negative feelings when talking about something good.

If the above ways don’t work, or if the person is just always depressing, the solution is simple, but not necessarily easy -- spend less time with that person. You have to spend some time with unpleasant people, of course. They could even be people you love. However, you have no obligation to take part in their negative thinking, and you can reduce your exposure.

Negative Energy From Our Thinking

At times, don’t we all produce our own share of negative energy? It comes from primarily one place - Our Thoughts. You may have heard the saying, “Change your thinking, change your life.”

Don’t believe it? Start to imagine all the things you need to do and all the things that could go wrong in your future, and see if you aren’t feeling more stressed. The lesson here is obvious:

Drop your negative thinking.

It is a simple, but not always an easy, solution.

Start by watching your mind. When does it indulge in negativity, and what triggers it? What can you change to trigger it less or discourage it?

You don’t want to ignore problems that you need to pay attention to, but how often do you do the same five minutes of thinking about a problem fifty times over? Just do what you need to do and drop it!

The flip side of negative thoughts is positive ones. This doesn’t mean you need to be overly optimistic. You can change your state of mind by simply recognizing all of the good things you already have in your life. Continually thinking about the advantages you have, the good things about your character, and the wonderful things you have seen and are seeing, makes it difficult to feel very negative.

Start doing what you have to. For example, if it’s difficult for you to remember to think positively, write a list of the things you are grateful for. Then put it in your pocket and pull it out and read it from time to time. Maybe you can experiment with affirmations. Start watching for things that are going right in your life and pay attention to those. Positive and negative energy come from where you aim your mind. Why not choose better places?

Cont’d INDIGESTION: Cinnamon powder sprinkled on two tablespoons of honey taken before food relieves acidity and digests the heaviest of meals.

INFLUENZA: A scientist in Spain has proven that honey contains a natural ‘ingredient’ which kills the influenza germs and saves the patient from flu.

LONGEVITY: Tea made with honey and cinnamon powder, when taken regularly, arrests the ravages of old age. Take four spoons of honey, one spoon of cinnamon powder and three cups of water and boil to make like tea. Drink 1/4 cup, three to four times a day. It keeps the skin fresh and soft and arrests old age. Life spans also increase and even a 100 year old starts performing the chores of a 20-year-old.

PIMPLES: Three tablespoons of honey and one teaspoon of cinnamon powder paste. Apply this paste on the pimples before sleeping and wash it the next morning with warm water. If done daily for two weeks, it removes pimples from the root.

SKIN INFECTIONS: Applying honey and cinnamon powder in equal parts on the affected parts cure eczema, ringworm and all types of skin infections.

WEIGHT LOSS: Every morning one and a half hours before breakfast on an empty stomach and at nights before sleeping, drink honey and cinnamon powder boiled in one cup of water. If taken regularly, it reduces the weight of even the most obese person. Also, drinking this mixture regularly does not allow the fat to accumulate in the body even though the person may eat a high calorie diet.

FATIGUE: Recent studies have shown that the sugar content of honey is more helpful rather than being detrimental to the strength of the body. Senior citizens, who take honey and cinnamon powder in equal parts, are more alert and flexible. Dr. Milton, who has done research, says that a half tablespoon of honey in a glass of water and sprinkled with cinnamon powder, taken daily after brushing and in the afternoon at about 3:00 P.M. when the vitality of the body starts to decrease, increases the vitality of the body within a week.

BAD BREATH: People of South America, first thing in the morning, gargle with one teaspoon of honey and cinnamon powder mixed in hot water to keep their breath fresh throughout the day.

HEARING LOSS: Daily (morning and night), honey and cinnamon powder taken in equal parts restore hearing.

April - July 09

11

You’re getting older, it’s true. But it’s how you get older that matters.

Here are three ideas for getting started: 1. Improve your golf swing.

There’s no reason that enjoying the great outdoors can’t wrap up with a steak and martini at the 19th hole. But just so your swing is not mistaken for a mild seizure you might want to work the kinks out of your game.

Three components are a must: strength, endurance and flexibility - especially flexibility. Stretching, yoga or other fitness exercises help to increase your flexibility, improve your control and boost awareness of your surroundings on the course.

Incidentally, those same characteristics - strength, endurance and flexibility - can come in handy in other, more naked parts of your life. Just a thought.

2. Keep your relationship going strong.

Make the most of your relationship. In fact, why not make the most of it as often as possible, in every room of the house, if you get our meaning. It’s achievable.

“As men get older, they often experience changes in their overall health, causing their sexual health and performance to suffer.

Issues may arise simply because of age or weight gain, or bad habits may be catching up with them,” says Dr. Marcus Laux, a

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Caribbean Wellness & Lifestyle Magazine

naturopathic physician and health science advisor to LIFE SPAN labs. “After 50, a safe, natural sexual health supplement like the botanically based 112 Degrees, combined with some simple lifestyle changes, can be a very effective way to enhance sexual performance.”

At 50 and older, we’re pulled by the needs of growing children on one hand and aging parents on the other. And then there’s our work. So concentrate instead on investing in your relationship.

There’s always a good return on that.

3. Relax the mind, body and spirit - go fishing.

Let’s be honest, fishing is not really about the fish. If you hook one, great, but if you don’t you’ve at least caught a few hours with no phones, no TV, no traffic. It’s just you and the quiet.

It can also be a great way to share time with family or friends, without having to deal with their kids.

If you’re just getting started fishing, and you’re really serious about the fish part, seek out an experienced friend or a guide service. Before you know it you could be tying your own beadhead nymphs.

Growing older is unavoidable, but isn’t it the second half of the game that really matters? So get out, get fit and get busy exploring the possibilities.

One of the most effective ways to maintain your weight is regular exercise. Here are some ways you can enjoy an active life.

• cut down the amount of time you spend watching TV • get out of your chair whenever you can

Ackee, Wild/Running Marigold, Red Water Grass

• stand up while on the telephone

Nature has dozens of plants that are useful for treating some minor ailments and which often go overlooked by the average person. In this edition (corner) we have focused on herbs that have been helpful in reducing cough and cold symptoms. Try some!

• hide the remote controls

Ackee Leaves or Bark: A tea made from the leaves or bark helps reduce colds, flu and mucous congestion. For asthma, lemon or lime juice is added to this tea.

• use household chores as an exercise class. Turn up the

music and tackle them with vigour

Wild/Running Marigold: Also known as: Gold Cup, Creeping Ox-eye and Water Weed.

Tea made from these leaves helps fever and colds.

• encourage the family to be active by making it part of

your social activities

Red Water Grass: Also known as: Wandering Dew The leaves from this plant when boiled as a tea is used as a good remedy for colds and can also be taken in cases of tuberculosis. It is also said to be effective against hypertension.

The leaf decoction is used to treat diabetes and also lower the blood sugar rapidly.

Managing your weight is difficult and at times you may feel disheartened, but there are ways to cope. It helps if your friends and family support you. Or you might find attending a weightloss group helps your motivation. As well as leading a more active life, the following may help to make sure you keep the weight off. - keep a record of your eating and exercise habits record improvements - don’t let a minor lapse turn into a major one - be positive - you can control your weigh.

• be active during the day • park at the edge of the car park and walk to the local

shop, for example

• plan a 20-30 minute period of specific activity on most

days of the week

• take part in a sporting activity

April - July 09

13

There are 20 more common ailments present among women today. Many women use complementary medicines for these ailments to supplement conventional medicine such as surgery and/or drugs. These complementary therapies often require nutritional changes and natural supplements. Nutritional treatments of completely different ailments have many similarities because nutritional medicine works on the underlying causes of most diseases.

The 20 Most Common Ailments of Women Today: • Acne • Ageing (Rapid or Premature) • Arthritis, Aches & Pains • Breast Pain • Candida • Chronic Fatigue Syndrome • Depression • Endometriosis • Fluid Retention • Hair Loss • Headaches • Herpes • Infertility • Insomnia • Irritable Bowel Syndrome • Menopause/Osteoporosis • Menstrual Cramps/Bleeding • Poor Sex Drive (Reduced Libido) • Premenstrual Syndrome (PMS) • Skin & Nail Disorders • Vaginal & Bladder Irritations Social & Lifestyle Factors which lead to Women’s Health Problems The 20 most common ailments of women today result from various social and lifestyle factors which are prevalent: 1. Women have fewer children or delay childbirth which

results in more hormonal and gynaecological problems

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Caribbean Wellness & Lifestyle Magazine

2.

3.

4.

such as endometriosis, premenstrual syndrome, menstrual cramps, infertility and breast pain.

Women are under more pressure and experience more stress. This leads to more depression, chronic fatigue syndrome, insomnia, headaches and lost libido.

Women are exposed to contaminated and processed foods and more pollution increasing their risk of bowel complaints, candida, vaginal and bladder irritations and overburdened immune systems.

Women are living much longer and thus issues of menopause, sexuality, degenerative diseases and ageing are more significant.

Underlying Causes of Modern Diseases (excluding serious diseases) 1. Poor digestive function leading to poor assimilation of

nutrients.

2. Poor elimination via the kidneys, liver and bowels leading

to toxicity and an overburdened immune system.

3. Increased inflammation from excessive saturated and

damaged fats, and artificial chemicals.

4. Hormonal imbalances.

5. Poor intracellular metabolism leading to a general slowing

down of organ function.

6. Excessive and prolonged stress.

7. Liver problems such as dysfunctional liver, fatty liver,

hepatitis and overloaded liver.

Things to Remember • For all health problems it is important to ensure sufficient

fluid intake as dehydration will slow progress and increase

toxicity.

• Drink 8-10 glasses of water and/or herbal teas daily.

• Exercise regularly.

• Get fresh air, adequate sleep and relaxation.

AGEING – RAPID OR PREMATURE

Description - The average female life span is 80 plus years, so research into effective and scientific methods to slow down the rate of ageing is important. We can slow down ageing through nutritional medicine, the avoidance of the sun’s strong UV rays, hormonal therapies, and learning to tap into our inner ageless self.

Symptoms - Symptoms of premature ageing reflect the specific organ or organs affected with premature ageing; under the microscope this is seen as chronic inflammation, cellular chaos and degeneration and in advanced stages, atrophy (loss of cells). The most classic signs of ageing cells are poor memory loss, loss of mental sharpness, confusion, poor immune function, reduced hormonal production, increased inflammation, degenerative diseases (such as arthritis, atherosclerosis), organ failure, wrinkling skin and hair loss.

Good Foods - Aim for 50 percent of your diet to be raw, especially fresh seasonal fruits and vegetables. selenium (antiageing mineral) rich foods such as broccoli, mushrooms, radish, cabbage, celery, cucumber, onions, garlic and free range eggs.

Eat three to four eggs (poached or boiled per week), Brewer’s yeast, Spirulina and small fish such as sardines, sprouted oats, wheat, alfalfa seeds and mung beans. Essential fatty acids with raw nuts and seeds (grind these for better absorption, fresh or canned fish, avocados and cold pressed vegetables and seed oils as a salad dressing or for cakes). Seeds- linseeds, sunflower seeds, sesame seeds and almonds. Grains – millet, quinoa, amaranth and rice. Raw juices- green and red peppers, wheat and barley grass, black currants, garlic, orange, carrot, grapefruit, parsley and spinach.

Bad Foods - Excessive alcohol, too much saturated and damaged fat – full cream dairy products, fried foods, fast food and hydrogenated oils found in margarines, commercial cookies, biscuits and cakes. Avoid too much refined white sugar and refined carbohydrates, added salts and salty foods and coffee.

Avoid aluminium cookware, antacids and amalgam fillings containing mercury.

Natural SupplEments - Vitamin C, Vitamin E, Beta-carotene, Bioflavonoids, Zinc, Selemite B, lecithin (phosphatidylcholine), Spirulina (liquid chlorophyll), Evening Primrose Oil, Fish Oil, Flax Seed (linseed), Grape Pip, and Green Tea Extracts.

Herbs Garlic, Rue, Ginseng Root, Ginko Biloba, Gotu kola, Thyme, Sage, Lavender and Horsetail.

ARTHRITIS, ACHES & PAINS

Description - If the inflammation is acute, the joints may become swollen and hot so that movement is difficult.

In chronic inflammatory arthritis (e.g. rheumatoid), there may be wasting of the muscles and tendons and joint destruction, bony lumps on the joints and tender aching muscles.

Symptoms - Joint pain and stiffness Good Foods - Follow a liver-cleansing diet to reduce acidity. Anti-inflammatory foods include fruits and vegetables (mostly raw), essential fatty acids of Omega-3 and Omega-6.

Fatty acids may be found in cold water fatty fish such as tuna, salmon, mackerel, bluefish, sardines and cold pressed vegetable and seed oils, e.g. canola, olive oil, safflower oil, flaxseed oil, grapeseed oil and avocado. Grains, seeds, raw nuts and legumes.

For poor digestion of minerals, take one teaspoon of apple cider vinegar in a glass of water with every meal. Raw juice combinations of pineapple, citrus fruits, cherry, blueberry and strawberry. Celery, carrot, kale and cucumber.

Bad Foods - Damaged and saturated fats found in full fat dairy products, fried foods, processed fats, hydrogenated vegetable oils, many fast foods, fatty meats and preserved meats. Avoid salt, excess alcohol and coffee.

Natural SupplEments - Vitamin E, Vitamin B complex, Evening Primrose Oil, Flaxseed (linseed) oil, Cod Liver Oil or Maxepa, Borage Oil, Magnesium Complete, Selemite B, Calcium hydroxypatite, Boron (sodium borate), Manganese chelate, Zinc chelate, Silica, Copper chelate and Kelp.

Herbs - Yucca stalks (yucca elate), feverfew, White

Willow bark, Celery, Horsetail

DEPRESSION

SYMPTOMS - Sadness, melancholia, rapidly changing moods, irritability, aggressive feelings, loss of interest in normal daily pleasures, loss of self-esteem, self-remorse, excessive guilt, sleep disturbance, waking in the early hours of the morning, loss of drive, fatigue, disturbance of appetite, reduced libido.

GOOD FOODS - Rolled oats (cooked or raw), soy beans and soy foods such as tempeh and tofu, foods containing the amino acid phenylalanine, e.g. almonds, apples, avocado, beans, banana, beef, spinach, beet, tomato, carrot, chicken, cottage cheese, eggs, parsley. Fish, eggs, fresh lean red meats, free range chicken, low fat dairy products or a combination of nuts, seeds, grains and legumes.

BAD FOODS - Refined carbohydrates and sugars such as white flour and white sugar products, candies and sodas containing artificial sweeteners.

Avoid missing meals, caffeine and alcohol, excessive antacids and aluminium cookware and antacids containing aluminium.

NATURAL SUPPLEMENTS - Vitamin C, Lecithin, Magnesium, Choline, Vitamin B5 (pantothenic acid), Vitamin B6 (pyridoxine), Vitamin B1 (thiamine), Vitamin B3 (niacinamide), Vitamin B12 (cyanocobalamin), Amino acids such as L-glutamine, tyrosine, DL-phenylalanine.

HERBS - Passion flower, Valerian root, skullcap, chamomile, lime flowers.

In some women, it does not produce any symptoms, especially in the early stages.

FLUID RETENTION

SYMPTOMS - Puffiness and swelling of the legs and arms, weight gain, abdominal bloating, swelling of the eyelids, headaches.

GOOD FOODS - Raw fruits and vegetables, especially parsley, celery, fresh dandelion greens, pineapple, papaya, watercress, fennel, garlic, onions, fresh red meats and fish. Raw juices – celery, carrot, parsley, spinach.

BAD FOODS - Salty foods such as salted nuts and potato chips, savoury biscuits, mature cheeses, anchovies, olives, fast foods.

NATURAL SUPPLEMENTS - Garlic, Potassium, Magnesium Complete, Vitamin B6 (pyridoxine), Vitamin C, Bioflavinoids HERBS Celery, Horsetail, Rutosides, Butchers Broom (Ruscus Aculeatus), Aesculus, hamamelis, Dandelion Leaf, Buchu, Juniper and Uva Ursi.

Cont’d on page 16

April - July 09

15

HAIR LOSS

Refined sugars (candies, cakes, biscuits, sodas), cigarettes, alcohol.

DESCRIPTION - A common and stressful condition caused by genetic factors, ageing, stress, inflammatory scalp disorders such as eczema, dermatitis and psoriasis, surgery, chemotherapy or radiation for cancer, severe illness, drugs, nutritional deficiencies and hormonal imbalances, deficiencies of the B group vitamins, amino acids (protein), essential fatty acids, antioxidants or minerals.

GOOD FOODS - Eggs, garlic, onions, leeks and cabbage, fish, grains (rice, barley, wheatgerm, amaranth, buckwheat, quinoa, oats), legumes (beans, lentils, peas) and seeds (linseed or flaxseed, sesame, sunflower, pumpkin), lean beef, spinach, beetroots, alfalfa sprouts, mushrooms, dark green leafy vegetables, citrus fruits, tomatoes, sweet potatoes, barley and wheat grass and brewer’s yeast, fish, avocados, raw nuts, evening primrose oil, cold pressed vegetable and seed oils (linseed, olive, safflower, sunflower, sesame, canola, grapeseed).

Raw juices for the hair – beetroot, orange, grapefruit, green pepper, wheat and barley grass, ginger.

BAD FOODS - Saturated and damaged fats (fried foods, fats foods, processed foods, preserved meats, margarines, hydrogenated vegetable oils), refined sugars and white flour, artificial sweeteners, sodas, alcohol, cigarettes and aluminium antacids and cooking utensils.

Food contaminated with anabolic steroids, e.g. battery hens and insecticides/pesticides.

NATURAL SUPPLEMENTS - Iron amino acid chelate, Vitamin C, Vitamin E, Zinc chelate, Cod Liver Oil, Flaxseed (linseed) oil, Evening Primrose Oil, Amino Acid Complex, Vitamin B complex, Manganese chelate, Calcium hydroxyapatite, Kelp, Spirulina, Selemite B. HERBS - Femme Phase 2, Horsetail, Herbal shampoos containing jojoba, aloe vera, henna.

Massage scalp with freshly juiced ginger root.

NATURAL SUPPLEMENTS - Lysine, Selemite B, Zinc, Vitamin C, Bioflavonoids, Vitamin B complex, Flaxseed (linseed) oil, Cod Liver Oil, Shitake mushroom powder, Lecithin.

HERBS Echinacea, St. Johns Wort, Aloe Vera gel.

HERPES

DESCRIPTION - This is a recurrent disorder but the frequency of attack varies greatly depending upon the state of the immune system. Attacks may occur every month or only once every few years.

SYMPTOMS - The herpes virus causes small painful stinging blisters on the skin of the lips, vulva, anus or buttocks which then turn into ulcers that take 5 – 14 days to heal.

GOOD FOODS - The amino acid Lysine retards growth of the herpes virus, so eat foods high in lysine such as chicken, low fat dairy products, brewer’s yeast, potatoes, organ meats, eggs, turkey, all seafoods. Seaweeds and algae such as hijiki, kombu, wakame, arame, nori, dulse are beneficial for the immune system. Abundant raw fruits and vegetables.

Raw juices – citrus fruits, grapes, green peppers, apple, carrot.

BAD FOODS - The amino acid Arginine is required for growth of the herpes virus so foods high in arginine (chocolate, nuts, nut butters) should be avoided.

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INFERTILITY

DESCRIPTION - Fertility is very dependent upon age and the fertility of a woman over 35 years is 59% that of a woman younger than 25 years. With many women postponing their families until their early thirties, infertility is increasing, affecting around 15% of couples.

SYMPTOMS - Failure to conceive after 12 months of regular, unprotected sexual intercourse.

GOOD FOODS - Raw fruits and vegetables, grains, raw nuts, seeds, raw sprouted seeds and beans, legumes such as soy beans and chick peas. Vitamin E rich foods such as fresh wheatgerm, whole grain cereals, eggs, enriched flour, leafy greens, avocados, and cold pressed vegetable or seed oils. Essential fatty acid rich foods such as cold pressed canola oil, flaxseed oil, olive oil and fish. A combination of flaxseeds, almonds, sesame seeds and sunflower seeds.

Fresh lean red meat and liver.

Raw juices – pineapple, beet greens, parsley, watermelon, cucumber, grape.

BAD FOODS - Alcohol, damaged and saturated fats such as fried foods, potato chips, margarines, fast foods, fatty and preserved meats and full cream dairy products.

Avoid dairy products, e.g. milk, butter, cheese, cream, yoghurt, ice cream and chocolate.

NATURAL SUPPLEMENTS - Vitamin E, Zinc, Vitamin C, Cod Liver Oil, Evening Primrose Oil, Spirulina, Vitamin B Complex, Calcium, Royal Jelly, Organic Mineral Complex.

HERBS Red Bush Tea, Chamomile Tea, Dandelion tea or coffee.

INSOMNIA

GOOD FOODS - Oats, soy beans and soy foods, free range eggs, lecithin granules, fish, raw fruits and vegetables and steamed vegetables. Complex carbohydrates, unprocessed cereals and brewer’s yeast. Magnesium rich foods like low fat dairy products, lean fresh meats, seafoods and green vegetables. Protein rich foods like grains, nuts, seeds, legumes, eggs, fish, chicken, low fat dairy and lean red meat. Raw fruits and vegetables.

Raw juices – carrot, broccoli, blackberry, wheat and barley grass, orange, grapefruit.

BAD FOODS - Excess alcohol, caffeine containing beverages, e.g. coffee, strong tea, sodas, refined carbohydrates such as white sugars and flour.

NATURAL SUPPLEMENTS - Vitamin C, Calcium, Magnesium Complete, Vitamin B5, Choline, Vitamin B6, Stresseze tablets.

HERBS Chamomile tea, Valerian, humulus, passiflora, skullcap, hypericum.

MENOPAUSE / OSTEOPOROSIS

SYMPTOMS - Hot flashes, sweating, dry skin, mucous membranes and vagina, palpitations, anxiety, depression, poor memory, loss of sex drive, and in the long term osteoporosis and cardiovascular disease.

GOOD FOODS - Foods containing plant oestrogens (phytosterols) if regularly can reduce symptoms of oestrogen deficiency, particularly hot flashes. Such foods are soy foods - soy beans, soy milk, tofu, tempeh; flaxseeds, pumpkin, corn, carrots, papayas, garlic, split peas, olive oil (cold compressed), chickpeas, oats, rice, green beans, red beans, fennel, beets, cucumbers, rhubarb, barley, peas, clover, alfalfa, plums, potatoes, cowpeas (blackeyes peas), baker’s yeast, cherries, rye, sesame seeds (ground), red clover, aniseed, sunflower seeds, squash, yams, most vegetables.

Menopausal women require plenty of essential fatty acids as they help to promote hormonal balance, healthy hair and skin. These are found in cold pressed, unrefined, vegetable and seed oils, e.g. linseed oil, olive oil, canola oil, avocadoes, sunflower and sesame seeds, safflower oil, blackcurrant seed oil, borage oil, wheat germ, cod liver oil, fish from the cold deep oceans, e.g. mackerel, herrings, sardines, blue fish, salmon, tuna, squid.

Raw juices such as orange juice, tomato, cabbage, papaya and grapefruit.

BAD FOODS - Caffeine, very hot beverages, excessive alcohol, salt and salty foods, saturated fats as found in full cream/full fat dairy products and fatty red meats and fatty parts of poultry.

Avoid damaged fats such as hydrogenated vegetable oils found in margarines, cookies, fast foods, fried foods cooked at high temperatures or in reheated oils, creamy foods such as cream, chocolate, cream cakes and ice cream.

NATURAL SUPPLEMENTS - Antioxidants: Vitamin E, Vitamin C, Betacarotene, Bioflavinoids, Vitamin D3, Vitamin K, Evening Primrose Oil. Minerals – Calcium hydroxyapatite, magnesium, manganese chelate, zinc, boron (sodium borate), silica.

HERBS - To reduce hot flashes and anxiety: black cohosh, Vitex Agnus Castus, Damiana (aphrodisiac), Red Clover, Donquai, Femme Phase powder containing phyto-estrogens.

POOR SEX DRIVE (REDUCED LIBIDO)

DESCRIPTION - The most common causes are stress, poor general health and unhealthy diet and lifestyle. As we approach middle age the hormonal changes of menopause begin and the levels of the sex hormones gradually decline. In women in the post menopausal state, the levels of oestrogen are extremely low. Thus many women (and increasingly men) turn to hormone replacement therapy which is very powerful in rejuvenating.

Hormone replacement can be given in the form of tablets, injections, creams, patches and implants.

SYMPTOMS - Lack of interest in sex, poor performance, inability to climax.

GOOD FOODS - Seafood such as fish, oysters, crayfish and prawns. Raw fruits and vegetables, grains, nuts, seeds, legumes and free range eggs.

Raw juices - canteloupe, ginger, parsley, red pepper and broccoli.

BAD FOODS - Alcohol, salty foods, high fat foods such as fried foods, full cream dairy.

NATURAL SUPPLEMENTS - Evening Primrose Oil, Fish Oil, Zinc, Vitamin E, Vitamin B6, Vitamin B5, Choline.

HERBS - Damiana, sarsparilla, ginseng.

VAGINAL & BLADDER IRRITATIONS

SYMPTOMS - Cystitis, vaginal discharge and odour, vaginal and/ or vulval itch, discomfort after intercourse, frequent urination, discomfort during urination, poor bladder control.

GOOD FOODS - Natural antibiotics such as garlic, onions, and low fat acidophilus yoghurt. Fish, raw fruits and vegetables, steamed or stir fried (not high temperatures) vegetables, grains, nuts, seeds, legumes, raw sprouted seeds, especially alfalfa.

Raw juices such as cranberry (unsweetened), papaya, apple, blackcurrant, lemon and ginger root. Vegetable juices such as carrot, celery, parsley, green pepper. Drink 8 to 10 glasses of water daily.

BAD FOODS - Refined sugars and carbohydrates such as white sugar, white flour, cakes, cookies, candies and ice cream.

Processed and fast foods containing artificial sweeteners, colours, preservatives and flavourings. Avoid diet sodas, alcohol, and strong tannin teas.

NATURAL SUPPLEMENTS - Vitamin C, Bioflavinoids, Betacarotene, Vitamin E, Evening Primrose Oil, Zinc chelate, Selemite B, Lactobacillus acidophilus, Apple cider vinegar, Cod Liver Oil. HERBS - Femme Phase phyto-estrogen, Echinacea, Golden Seal, dandelion, alfalfa and marshmallow.

Conclusion - Women’s Health Today • Many diagnostic tests doctors still use are not reliable

when used in women.

• However, because of a global focus on women’s health,

women are more effectively screened and treated for

many diseases.

•

The focus on women’s health has moved beyond the policy level, beyond screening, to improving management and treatment of diseases. Women are being diagnosed earlier and live longer.

• However, the way women are educated and treated once

they are diagnosed still needs improvement.

• There is still not enough women specific health

information.

Contributed by Dr. Henry Lowe

April - July 09

17

Moles are growths on the skin that are usually brown or black. They can appear anywhere on the skin, alone or in groups.

They appear in early childhood and during the first 20 years of a person’s life. Some moles may not appear until later in life. It is normal to have between 10-40 moles by adulthood.

As the years pass, moles usually change slowly, becoming raised and/or changing in colour. Often, hairs develop on the mole. Some moles may not change at all, while others may slowly disappear over time.

What Causes a Mole?

Moles occur when cells in the skin grow in a cluster instead of being spread throughout the skin. These cells are called melanocytes, and they make the pigment that gives skin its natural color. Moles may darken after exposure to the sun, during the teen years, and during pregnancy.

Could Your Mole be Cancerous?

Most moles are not dangerous. The only moles that are of medical concern are those that look different than other existing moles or those that first appear after age 20. If you notice changes in a mole’s colour, height, size or shape, you should have a dermatologist (skin doctor) evaluate it. Moles should be checked if they bleed, ooze, itch, appear scaly, or become tender or painful.

Examine your skin with a mirror or ask someone to help you.

Pay special attention to areas of your skin that are often exposed to the sun, such as the hands, arms, chest, neck, face, and ears.

If your moles do not change over time, there is little reason for concern. If you see any signs of change in an existing mole, if you have a new mole, or if you want a mole to be removed for cosmetic reasons, talk to your dermatologist.

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The following ABCDEs are important characteristics to consider when examining your moles. If a mole displays any of the signs listed below, have it checked by a dermatologist. It could be cancerous.

• Asymmetry.

One half of the mole does not match the other half.

• Border.

The border or edges of the mole are ragged, blurred, or irregular.

• Colour.

The colour of the mole is not the same throughout or has shades of tan, brown, black, blue, white, or red.

• Diameter.

The diameter of a mole is larger than the eraser of a pencil.

• Elevation.

A portion of the mole appears elevated or raised from the skin.

Here are five tips to help you manage your cholesterol: 1. Eat Smart. One simple way to lower your bad cholesterol is to eat fewer trans fats and high-cholesterol foods like egg yolks, fatty meats, butter and whole milk. You can also help your body absorb less bad cholesterol by eating foods that contain soluble fiber, such as oatmeal, kidney beans, yams and apples.

Want to lower your risk for type 2 diabetes and heart disease? Managing your cholesterol can help.

But cholesterol, a type of fat in your blood, can be confusing. For example, one kind of cholesterol clogs your arteries. Another kind helps remove the bad cholesterol from your body. What do you really need to know to protect your health?

• Lower your bad cholesterol. Low-density lipoprotein

(LDL) is the bad cholesterol that blocks your blood vessels.

Try to keep your LDL cholesterol below 100 mg/dl.

Other cholesterol-smart foods are salmon, walnuts and olive oil. Eating as many vegetables, whole grains and fruits as you can will help you feel fuller longer and cut your cravings for less healthy snacks. Always check the “Nutrition Facts” labels on foods before you buy to see how they might help or hurt your cholesterol-lowering efforts.

2. Stay Active. You can raise your good cholesterol and lower the bad at the same time with exercise. To get this powerful benefit, exercise for 30 minutes a day, five days a week. And don’t worry about going to the gym -- walking briskly is just as effective. And you can head to the mall and walk there when the weather is bad. Or do house work or work in the yard. The key is to get your heart pumping.

•

Raise your good cholesterol. High-density lipoprotein (HDL) is the good cholesterol that helps remove deposits from your blood vessels. Aim to raise your HDL above 60 mg/dl.

This week, why not start with just 10 minutes? Take a 10-minute walk around the block every day during your lunch break or after dinner. Or choose another time that works for you. Then continue to add one lap each week until you’re walking briskly for 30 minutes.

•

Triglycerides raise your chances for a heart attack or stroke if your levels are too high. Aim for triglycerides lower than 150 mg/dl. Your doctor may also give you a “total” cholesterol number. A good total cholesterol goal is less than 200 mg/dl.

3. Drop a Few Pounds. Being overweight raises your bad cholesterol. At the same time, it lowers your good cholesterol.

But eating smart and staying active will help you lose weight and dropping just a few pounds can raise your HDL. Maintaining a healthy weight will help you keep your cholesterol in balance.

Why is managing cholesterol important? “Dyslipidemia, or abnormal cholesterol levels, is a key risk factor for both type 2 diabetes and heart disease,” says Dr. Michael Davidson, Director, Preventive Cardiology at the University of Chicago’s Pritzker School of Medicine. “Keeping your cholesterol levels in check can lower your risk for both of these deadly diseases and help you live a longer, healthier life.”

4. Quit Smoking. It’s no surprise that smoking lowers your good cholesterol. If you smoke, quitting can help your HDL jump as much as 10 percent. Nicotine replacement therapy (NRT) can help. Options include the nicotine patch, gum, lozenge, inhaler or nasal spray. Prescription medicines are another option. Talk with your health care provider about which options are best for you.

“The key is simple,” Davidson says. “Healthy lifestyle changes lower LDL and raise HDL at the same time. Combining lifestyle changes with medicines, if necessary, is your best bet to manage cholesterol so you can live a longer, healthier life.”

5. Consider Cholesterol Medicines. Ask your doctor if medicines such as statins, fibrates and niacin can help you lower LDL while raising HDL levels.

January - March 09

19

SUPPLEMENT: WHY TAKE IT:

DAILY DOSAGE:

Chromium Reduces sugar cravings and helps insulin function 200 to 600 mcg

SUPPLEMENT:

WHY TAKE IT:

DAILY DOSAGE:

Essential Fatty Acids (EPA/ DHA combination) Needed by every cell in the body for optimum function and for appetite control.

1000 to 3000 mg

SUPPLEMENT: WHY TAKE IT:

DAILY DOSAGE:

SUPPLEMENT: WHY TAKE IT:

DAILY DOSAGE:

Kelp Contains balanced minerals and iodine to support thyroid health.

1000 to 1500 mg

Calcium Involved in the action of the enzyme lipase, which breaks up fats.

1500 mg

SUPPLEMENT: C oQ10 WHY TAKE IT: Needed for energy protection.

DAILY DOSAGE: 50 to 100 mg

SUPPLEMENT: Caritine WHY TAKE IT: Can help to break up fat deposits.

DAILY DOSAGE: 500 mg

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Caribbean Wellness & Lifestyle Magazine

SUPPLEMENT: WHY TAKE IT: DAILY DOSAGE:

Glutamine Decreases carbohydrate cravings.

1000 to 2000 mg

SUPPLEMENT: WHY TAKE IT: DAILY DOSAGE:

B-Complex Needed for efficient calorie burning.

100 mg of main B vitamins.

SUPPLEMENT: WHY TAKE IT:

DAILY DOSAGE:

Biotin Needed for metabolism of fats, carbohydrate and protein.

10 mg

SUPPLEMENT: WHY TAKE IT: DAILY DOSAGE:

Zinc Helps insulin function.

8 0 mg

SUPPLEMENT: WHY TAKE IT: DAILY DOSAGE:

Vanadium Improves insulin sensitivity.

20 to 50 mg

SUPPLEMENT: WHY TAKE IT:

DAILY DOSAGE:

Conjugated Linoleic Acid (CLA) Helps to increase fat loss without loss of muscle.

1000 to 3000 mg

Symptoms of food-borne illnesses include diarrhoea, abdominal cramping, fever, blood or pus in the stool, headache, vomiting and severe exhaustion. Be aware: sometimes symptoms may appear as early as a half-hour after eating; other times, it could take several days or weeks.

Simple tips for safer eating

1. Lettuce: Because it is grown so close to the ground, it can come into contact with manure or irrigation runoff. When you buy lettuce, you should first discard the outer leaves, then separate the inner leaves and thoroughly wash them. All raw fruits and vegetables can harbour disease-causing bacteria. Thoroughly wash any raw produce under cold running water before eating it. If appropriate, use a small scrub brush to remove any visible dirt. This is true for even organic fruits and vegetables.

2. Water: Contaminated water can be a major source of trouble, especially for those drinking from private wells or streams. Private - water supplies should be tested at least once a year for nitrates, total dissolved solids and coliform bacteria, the presence of which (although generally harmless) may indicate other contamination.

Testing should be done more frequently and for more potential contaminants if a problem is suspected.

3. Raw sprouts: Alfalfa sprouts, clover sprouts and radish sprouts have all been associated with salmonella and E. coli. Cook sprouts thoroughly to kill off the bacteria.

4. Unpasteurized juices, milks or cheeses:

Make sure you always purchase the pasteurized versions of your favorite products. Pasteurization kills bacteria. When you go to a juice bar, make sure the juices are pasteurized. Unpasteurized products have been linked to salmonella, E. coli and listeria which can all lead to death.

5. Molldy peanuts: Aflatoxins are by-products of common, naturally occurring mould growth on certain agricultural products such as peanuts, wheat, cereals and corn. Aflatoxins have been found to cause liver cancer in animal species. Check carefully for any sign of discolouration or mould.

6. Raw or undercooked shellfish: Shellfish, such as clams and oysters, must be cooked thoroughly.

Consuming raw or undercooked animal protein can increase the potential for illness.

7. Swordfish, shark, king mackerel and tilefish: The Food and Drug Administration (FDA) and EPA advise young children, women who are planning to become pregnant, and pregnant or nursing women not to eat these fish. Swordfish, shark, king mackerel and tilefish have much higher levels of methyl mercury than other commonly consumed fish. Mercury is most harmful to the developing brains of unborn children and young children, affecting cognitive, motor and sensory functions.

8. Caesar salad: Many restaurant or homemade recipes call for raw eggs in the Caesar salad. Always ask if the salad dressing contains raw eggs.

9. Wild mushrooms: Portobello and shiitake lovers have no reason to worry. Just don’t go scavenging in your backyard. Only eat mushrooms you’ve purchased in the grocery store. A few common species of mushrooms are poisonous... deadly poisonous.

10. Raw homemade cookie dough: We’re not talking about the prepackaged kind that many of us prefer to nibble on straight from the tube or tub. We’re talking about homemade batter that’s made with eggs. Raw eggs can be contaminated with salmonella, a food-borne illness that can prove fatal if untreated.

Cont’d on page 29

April - July 09

21

“Divine love heals and restores (rehabilitates me). I am alive, alert and enthusiastic about life”.

Adapted from The Daily Word, February 2009.

Contributed by Dr. Persaud

When did this thing called crime and violence start anyway? Who started it? Did God create it like day and night and opposites for a purpose?

You most likely heard the story of Cain killing Abel in the Bible. You most likely heard the story of Adam and Eve and their eating the apple in temptation by the serpent. Having disobeyed God’s rules, man cut his possibility of eternal living and subjected himself to death.

THE GOOD, THE BAD AND THE UGLY Three professionals were standing at a scientific meeting. They were all looking for answers.

The doctor said: “God must have been a doctor. Out of the rib of Adam he created Eve and the beauty of womanhood.”

The engineer said: “You are mistaken, God must have been an engineer. First, out of chaos, he fashioned the earth and the firmament, then he put man, all animals and plants on the earth.”

“Listen gentleman,” said the politician- “Who do you think created chaos in the first place? God must have been a politician first.”

CAN WE REVERSE CRIME & VIOLENCE? - With more violence, supermachines (guns), war, etc. Yes and No. You may reverse it for a short while, but the root cause coming from the inner man continues worldwide.

WHAT THE HELL DO YOU MEAN BY INNER-CAUSE? – Don’t get angry with me. These inner forces cause the crime and violence we are talking about. These include lust, anger, intoxication, greed, jealousy and egoism. The more we get, the more we are spoilt, we are never satisfied. These inner causes manifest as war, beatings, thievery, murders, trauma, arson, rape, etc. We are all in this world to make it a better place for love, peace and happiness.

HOW CAN WE PROMOTE LAW AND ORDER? - According to the spiritual masters there is a constant battle between the divine and the demoniac qualities in man. No matter how much we misbehave we have to turn for divine intervention, the worst sinner becomes spiritual. Ultimately all will have his or her prayers answered as reflected in this joke.

FERVENT PRAYER A religious man was chased by a lion. He did everything possible to escape but finally gave up. He kneeled down praying, “Please Lord, do convert this lion!” He became immediately grateful and satisfied when he saw the lion kneeling down gently saying his prayers.

“Dear Lord, let me be truly thankful for this meal I am about to receive. You have delivered him nicely into my hands.”

LAW AND ORDER - Is the natural make-up of the world. The marvel of the sun, stars, earth and moon in their rotation, the night, the days, the seasons and the yearly variations are all the Acts of God. KEY EXAMPLES IN REVERSING CRIME AND VIOLENCE - Creating orderliness and achieving complete rehabilitatio: 1. ESTABLISH FAITH IN THE DIVINE. Be in harmony with the Lord (omnipresent, omnipotent and omniscient).

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2. DEMONSTRATE LOVE when faced with fear and

threats-live in the positive of love and forgiveness, peace

and prosperity, health and harmony.

3. TAKE ACTION, which will help criminals and stop

others from an misbehaving from early stage (eg. curb

anger).

4. ESTABLISH PROPER NUTRITION AND HEALTH.

There is no doubt that hunger and malnutrition can cause

disordered behaviour.

5.

UNDERSTAND AND TREAT THE MIND ALTERING DISEASES, particularly anxiety states, depression and psychosis, which can manifest in threats to their own lives and the lives of others around them.

6.

CONTROL DRUGS which can alter the minds and behaviour of many. These drugs include alcohol, nicotine (in cigarettes), ganja and cocaine. All of these are easily available worldwide.

7. IMPROVE SOCIETIES to higher standards of living.

8. DEVELOP STRATEGIES for youngsters and occupy

their bodies and minds through proper mentorship

programmes, eg. HEART TRUST programme in Jamaica for certified skills development.

Few of Dorothy Law Nolte’s Quotes: • If a child lives with criticism he learns to condemn.

• If a child lives with hostility he learns to fight.

• If a child lives with fairness he learns justice.

• If a child learns to live with security, he learns to have

faith.

• If a child lives with acceptance and friendship he learns to

find love in the world.

9.

GIVE SERVICE TO THE NEEDY, the helpless, the youngest and oldest in the community.

They have lots to teach us. Rehabilitated individuals have greater potential to be normalized.

10. ENCOURAGE GOVERNMENT, to practise fairness

and democratic processes and to rectify unemployment,

lack of financial security, lack of food, shelter and

clothing-improving sufficiency in production, storage and

distribution- particularly in times of disaster.

SOLVING WORLD’S PROBLEM A politician from one country: “How do you suggest we solve the world’s problem.”

The other politician: “In our country we solve all problems.

We put all the men on one island and all the women on another island.”

The first politician: “How to God’s earth can that solve the problem of the world?”

The other politician: “All the men will be building boats and all the women will be beautifying themselves preparing for the men.”

Here is another healthy recipe to help you blend in with the Traditions of Easter. Introducing Orange Buns, which are not as spicy as the Jamaican spicy buns.

Estimated Preparation Time: 1 hour Estimated Cook Time: 1 ¼ hours Serving 2 buns

Ingredients • • • • • • • • • •

1/4 tablespoon yeast 1/8 teaspoon sugar 1/16 cup butter 1/8 cup milk 1/8 cup orange juice 1/4 egg, beaten 1/8 teaspoon salt 1/8 tablespoon orange rind, grated 1/16 cup sugar 5/8 cup flour

Directions

Preheat oven to 375°. Proof the yeast, scald the milk, add butter, sugar and salt to it. When lukewarm, add yeast to it; mix well. Add about 2 cups of flour and beat well. Add eggs, orange juice and peel. Add flour, mixing well after each addition, until it pulls away from sides of bowl.

1.

2.

3.

4.

5.

6.

Knead for about 10 minutes. Cover and let rise until doubled.

Punch dough down and, if you like, let it rise again.

Divide dough into 2 balls. Cover and let rest for 10 minutes.

Make into braids or buns let and rise once more.

Bake until done. You can frost, making a cross with orange icing and sprinkle with some nuts if desired.

Serve with Processed Cheese or Cream Cheese.

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cause cramps, pain and tingling in a lower extremity.

One visit to the chiropractor doesn’t correct years of damage to the spine. It takes a series of chiropractic adjustments over several months to effectuate a change in a pattern which has usually taken decades to develop.

Contributed: Dr. Michael Harvey

Most chiropractic patients come into the chiropractor’s office for the first time seeking relief for back and neck problems. Usually, they have a friend or family member who has had good results with chiropractic. Many of our patients have been on anti-inflammatory medication and painkillers prior to initiating chiropractic care.

On his first visit, a case history is taken to determine the patient’s problem. Then he is placed on the chiropractic adjusting table and after full-spine palpation, he is given a chiropractic adjustment.

Spinal palpation determines which of the spinal vertebrae are out of position and whether it has rotated left or right or is tilting left or right. When a vertebra is ‘twisted’ out of position and locks that way, it is called a vertebral subluxation.

A subluxation is a misaligned vertebra which is interfering with normal nerve transmission between brain and tissue cell, causing a decrease in function in the tissues supplied by that particular nerve.

That is why a cervical subluxation (neck) can produce numbness and pain or tingling in an upper extremity, or a thoracic subluxation cause a change in acid production in the stomach leading to an ulcer, or a lumbar (low back) subluxation

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Jamaican spines are particularly troublesome. Most new patients present with extremely rigid spines laden with fibrotic scar tissue from years of ligamentous and often osseous (bone) degenerative changes.

This condition is so prevalent in Jamaica that I have coined a new “diagnosis” to describe it: Jamaican Spine Syndrome; no ICD-9 code yet!

Having practiced in the first world for the first 17 years of my career, I can attest to the stark differences in presentation of the Jamaican Spine.

A few plausible explanations account for most of these findings: I have discovered that many Jamaicans never slept in cribs as babies, rather sleeping high off the floor on beds designed for adults. During the night and very early in life, these babies have fallen off their beds three feet to a hard floor below, perhaps several times.

This is the principal cause of Jamaican Spine Syndrome.

Other factors include children being asked to carry heavy loads on their heads at too early an age, predisposing them to early degenerative spinal arthritis.

And, of course, the main factor in the perpetuation of these early acquired conditions is the deplorable condition of our nation’s roads. By age forty, most Jamaicans have had their spines pounded by potholes into a pate of ultra-stiff

degenerative spinal arthritis. Since these are progressive conditions, the problems compound with time, manifesting more pain, decreased mobility, bone spurring, calcified ligaments, discal diminution and dehydration along with nerve compression in increasing severity, further limiting normal function in the body.

Obviously, those starting chiropractic care earlier in life have a better chance of achieving longer lasting results from a program of regular chiropractic care.

That doesn’t mean there is no hope for older Jamaicans. Regular chiropractic care over time results in improved mobility and flexibility along with a feeling of youthfulness and wellbeing. Improved organ and muscle capabilities prove the value of chiropractic to those for whom it is a new approach to health.

Perhaps the greatest benefit of chiropractic care is the documented improvements in overall immune function. After successful results as a chiropractic patient, Dr. Ronald Pero, Sloan-Kettering Memorial Cancer Hospital researcher, conducted a study where dozens of test subjects were categorized into three categories: one with known diagnoses, in other words, people sick with illnesses, a second group consisting of people with healthy lifestyles, people who lived by proper nutrition and exercise but had never had chiropractic care and the third group consisted of patients who had been under regular chiropractic care for five or more years.

Dr. Pero took samples of DNA from each and observed them under an electron microscope, magnification 30,000X. He paid particular attention to the genetic markers representing immune system function of each participant and here is what he discovered.

The “healthy group” which never had chiropractic care had twice as many

genetic markers for immunity than the sickly group, but the chiropractic patients in the study manifested 4X the number of genetic immunity markers than the sickly group and twice as many as the so-called healthy group of joggers and fitness devotees.

Chiropractic was founded in September 18, 1895, in Davenport, Iowa, USA, by Dr. Daniel David Palmer, who administered the first chiropractic adjustment to a black man, Harvey Lillard.

Lillard had been unable to hear for seventeen years after hearing something “go pop� in his upper back, near the base of his neck.

Dr. Palmer discovered a vertebra out of place and nudged it back into position and Harvey Lillard’s hearing was restored and the profession of chiropractic was born. People with a variety of illnesses came from all over the world to the Palmer Clinic and their successful results were documented in years of research.

Today, there are chiropractic colleges in several countries around the world and chiropractors are now found in most countries on our globe.

For young people seeking a profession to pursue, chiropractic can be a very rewarding career. There are no words which can describe the gratification a doctor of chiropractic feels when he sees function begin to return in his patient. Right now, Jamaica has only five full-time chiropractors to serve more than 2.7 million people. There is a great need for more chiropractic availability in our country which is such a hostile environment to the human spine.

Dr. Michael Harvey Graduated Palmer College of Chiropractic, December 13, 1980, magna cum laude with high honors.

Losing weight is challenging. In fact, only 28 percent of people vowing to lose weight were successful, according to one study from the United Kingdom. Dedication and a few healthy tricks learned from the pros can be the key to successful weight loss.

Eating on the Go

Nutritionist, personal trainer and health educator, Cynthia Sass, MPH, RD, believes that traditional diets of low-calorie -- and often low-taste -- foods can leave dieters feeling hungry and unsatisfied.

“Walking not only burns calories, it can also boost your mood,” says Sass. “Moderate-to-vigorous walking causes your brain to release hormones which are shown to improve your mood and raise your spirits, which can last for several hours.” Sass recommends finding ways to incorporate exercise into your daily routines, like a quick five-minute walk around your office after lunch.

In her New York Times best-selling book Flat Belly Diet, Sass offers several easy guidelines to help you stick to your weightloss goals to become healthier and happier.

Sass Up Water

According to Sass, drinking plenty of water is an essential part of an everyday diet. “Many people find having eight glasses a day can be a challenge when less healthy options such as soda and sugary juices are easily available,” she says. Sass recommends her signature recipe called “Sassy Water” which infuses fresh ginger root, cucumbers, lemons and mint leaves into water. “We call it ‘Sassy’ because it’s a lot perkier than plain old water and the ingredients help calm and soothe your digestive system.”

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Sass suggests eating several small meals and snacks throughout the day to regulate the body’s metabolism and stop the hunger pangs.

Get Moving

Snack the Right Way

“Most people who work outside of the home eat lunch between noon and 1 p.m., but don’t make dinner until after 6 p.m., therefore, their hunger signals are in full-swing well before they eat their last meal for the day,” says Sass. “The fix is to plan your snack between lunch and dinner around 3 or 4 p.m.

Don’t Go it Alone

Research shows that dieters, especially women, who share their resolutions with friends, family and co-workers are more successful at following their weight-loss goals. “People who maintain personal and community connections have better health than those who don’t,” says Sass. Excerpted from ARA content!

Foods that Kil cont’d.

11. Rare hamburger.

In addition to exercise, it is important that your body gets enough water. Water is necessary for our body to operate efficiently.

Water is vital to the body in temperature regulation, nerve impulse conduction, circulation, metabolism, immune system, eliminative processes, sensory awareness and perceptive thinking.

It only takes a one percent fluid loss in the body to become dehydrated. This generally happens prior to any conscious sensation of being thirsty. Very small shortages of water can dramatically change and disrupt biochemistry. Water is considered by exercise physiologists as the single most important variable in peak performance. Your muscles can lose up to ten percent of their contractile strength and eight percent of speed from only a three percent dehydration.

A small change makes a big difference when it comes to water.

If you do a lot of travel by air, you can lose as much as two pounds of water in a three to four hour flight. Stress, alcohol and caffeine all influence the amount of water and the speed in which your body loses it. Any of these factors, alone or in combination, could cause a small but critical shrinkage of the brain. This small shrinkage will impair neuromuscular coordination, decrease concentration, and slow thinking.

The average amount of water loss per day is two cups through breathing, two cups through invisible perspiration, and six cups through urination and bowel movements. That is a total of ten cups lost per day without taking into account perspiration from exercise or hard work, excessively dry air, or alcohol and caffeine consumption.

Here are some other benefits of this vital resource?

• One glass of water shuts down midnight hunger pangs for almost 100% of the dieters studied in a university study.

• Lack of water is the #1 trigger of daytime fatigue.

• Preliminary research indicates that 8- 10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers.

• A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%, and one is 50% less likely to develop bladder cancer.

Hamburger and other ground meat should be cooked to at least 160 degrees Fahrenheit to prevent E. coli. Always use a food thermometer to ensure you’ve cooked the beef to a safe temperature.

12. Turkey and stuffing.

Cooking stuffing in a turkey or chicken is a major no-no.

The bird cooks both from the outside and the inside. When you stuff the bird, it reduces the heat penetration. Your

best bet is to cook the turkey and stuffing separately. If you choose to cook them together, make sure the temperature reaches at least 180 degrees Fahrenheit in the innermost part of the thigh while the center of the stuffing inside the turkey reaches 165 degrees Fahrenheit. Bacteria can survive in stuffing that hasn’t reached that temperature.

13. Shakes and eggs. A popular favorite these days is protein shakes. Unfortunately, they can do more harm than good when raw eggs are added to the mix. Once again, you’re putting yourself at risk for salmonella when you consume raw eggs. Also, beware of sunny side up or runny eggs. The rule of thumb is to cook the egg until both the yolk and the white are firm.

Are you drinking the amount of water you should every day?

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Hosted by: the Environmental Health Foundation Location: Eden Gardens, 39 Lady Musgrave Road, Kingston 5 Part proceeds: in aid of our Schools Wellness Programme.

Wellness is associated with good physical and emotional health, improved personal relationships, as well as increased career satisfaction. In keeping with the former Governor General of Jamaica, Sir Kenneth Hall’s declaration of the month of April as Wellness Month, the Environmental Health Foundation will host its 5th Annual Wellness and Lifestyle Promotion April 16 and 17, 2009 under the theme Management of Stress through Wellness and Positive Lifestyles.

This staging of the Annual Wellness and Lifestyle Promotion 2009 will be an exceptional event, where participants and the wider public are informed of new strategies and approaches in enhancing and sustaining wellness and maintaining positive lifestyles.

The objective of this event is the promotion of “Wellness and Positive Lifestyles in the Management of Stress associated with the current Social and Economic Problems”. Many individuals become stressed by thinking of all the negative possibilities that may occur due to the downturn in the economy. Stress is often a poorly understood concept as it is not a thing, person or circumstance.

It is a reaction to a “stressor.” This is critical as we often cannot change our stressors - but we can learn to change the way we react to them. Given an excess of pressure, stress can therefore happen to anyone, and should not be seen as a weakness. Instead, an individual needs to be helped to deal with these pressures.

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The highlight of this year’s event will be the 5th Annual Wellness & Lifestyle Awards Ceremony and Dinner to be held on Thursday, April 16, 2009 at 6:00pm.

On this occasion, we will be recognizing local, regional and international individuals and organizations that have made a significant impact on the development of Wellness and Positive Lifestyles. These persons/organizations will be awarded in the categories of Individual, Industry and Service Provider, Media and Journalism, Medicine and Health Care, Education, Lifestyle and International Development.

The public is invited to purchase tickets for the Wellness & Lifestyle Awards Dinner and Ceremony at a cost of $3,000 per person. The Guest Speaker and presenters are highly qualified and knowledgeable with many years of experience in Financial Management, Stress Management and Wellness. Therefore, the information to be delivered will be practical and applicable to all members of the society. Our guest speaker will address issues relating to how wellness and positive lifestyles will assist in the management of stress resulting from the challenging global economic crisis which is impacting on everyone.

The guest speaker’s address will soothe the minds of the worried and allow them to make better financial choices as well as to be realistic and hopeful during these stressful times.

The second day of the event, Friday, April 17, 2009 will feature a morning Talk Show Programme to be hosted by Beverly Manley of HOT 102 FM, between the hours of 8:00am and 10:00am. Interviews will be conducted with past awardees and individuals affiliated with Wellness and Positive Lifestyles.

The School’s Wellness Seminar will be the premiere event on April 17, 2009.

Students from the Schools Wellness Club will be educated on proper dental hygiene, as well as good food and nutrition. The staging of the School Wellness Seminar will be highly informative and interactive for the young children. It is important to instill wellness and positive lifestyles at an early age as recent research has identified the impact of stressful experiences on the young children’s development and the negative impact on their functioning as adults.

A special seminar will also be held for the tertiary level students. The objective of this seminar is to promote mental wellness and effective study skills. Many of these students work with limited finances, worry about their prospects of gaining employment upon completion of their education, have problems with effective study skills and may possibly have difficulties with relationships. This seminar will assist them in coping with these stress factors.

We believe that this Wellness and Lifestyle Expo 2009 is an excellent opportunity to boost the self esteem, lower stress and help all Jamaicans achieve what is most important - wellness and positive lifestyles.

For further details on how you may participate in these events, you may call Ms. Steffiann Rexted at 927 3040/ 978 0653.

See you there!

Contributed by Ms. Steffiann Rexted, Project Officer Environmental Health Foundation

Venue: Eden Gardens, 39 Lady Musgrave Road, Kingston 5.

Programme of Activities Tuesday, April 21, 2009 9:30 am – 4:30 pm Venue: Savannah Suite, Eden Gardens

Thursday, April 16, 2009 Starting: 6:00 pm Dress: Business Suit Cost: $3000 Venue: Savannah Suite, Eden Gardens

Schools Wellness Clubs (SWC) Seminar

5th Annual Wellness & Lifestyle Awards Dinner

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Like many Canadians at this time of year, you are probably wishing that there was a surefire cure for the common cold and flu. You also probably know that flu shots not only may be useless but dangerous as well, due to the mercury preservative used and other more serious biological contaminants.

A recent study was conducted in Ontario, after the introduction of the Universal Influenza Immunization Campaign. All laboratory– confirmed influenza cases were analyzed. The results showed that the incidence of influenza had not been decreased by flu shots. It is therefore important to seek out alternatives. Natural remedies don’t simply block the symptoms like pharmaceutical medications do, but actually help to heal the body and protect them from these aggressive intruders.

Oregano oil, for example, has been used by countless people to successfully thwart colds and the flu. Oregano oil is steamdistilled from the leaves and flowers of wild Mediterranean oregano. This species has properties that are beneficial for many conditions.

Oregano oil is comprised of four main groups of plant chemicals.

Phenols, terpenes, esters and alcohols make up the rest of the oil. Carvacrol is a potent antiseptic and kills many pathogens (microorganisms, including bacteria and viruses) on contact.

Other components of the oil help to boost the immune system, relieve pain and have antifungal, antibacterial, antiviral, antiinflammatory and antioxidant properties. Oregano oil can provide enhanced immunity to colds, flu and other diseases by keeping the immune system in top shape.

• Daily dosages under the tongue will provide the protection

needed especially during the cooler months.

• Taking the oil after traveling on a plane, bus or even a taxi

will greatly reduce the likelihood of picking up a dreaded

cold or flu.

• Take also before going off on a long vacation.

Oregano oil has the capacity to kill bacteria more effectively than pharmaceutical antibiotic. Intestinal parasites and fungi are also vulnerable to oregano oil. Fungal (yeast) issues, as well as

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bacterial and parasitic infections all take a toll on the immune system, which has to expend a lot of its energy dealing with these problems. Oregano greatly aids in eliminating all pathogens, it helps free up the immune system to conquer new invaders.

When oregano is distilled into oil, it is approximately one hundred times as strong as the herb. Due to its strength, it is caustic in its pure form and must be mixed with olive oil to make it safe and palatable. The best ratio for taste and efficacy is one part oregano oil to four parts olive oil.

Oregano oil may be used both topically and internally. Taking a few drops of oil under the tongue is the best delivery method for several reasons: • The skin under the tongue is very thin and the oil can

penetrate it easily and get direct access to the blood where

it can be at its most effective combating pathogens.

• Swishing it around in your mouth is excellent for teeth

and gums as it kills bacteria which cause plaque and gum

disease.

• If you breathe in while holding the oil in your mouth, it

helps clear mucous from lungs and sinuses.

• Allergy can also find quick relief.

• For a sore throat, take a drop or two every 20 minutes for

a couple of hours.

Oregano oil kills pathogens quickly. Dead pathogens leave toxins in the blood, which can cause what is called a healing crisis. This displays itself as fatigue, headache or flu-like symptoms. First time users of oregano oil should be sure to drink lots of water.

This will help to flush any toxins from your body so you will avoid any symptoms of a healing crisis.

Oregano oil is also safe for children. Due to taste objections from children, rub a drop or two on the soles of their feet at bedtime or in the morning. It may be further diluted in more olive oil for rubbing on the spine or chest when a cold or flu strikes.

When selecting oregano oil, quality counts. Ensure that the oil you buy is safe (free of contaminants), look for 100 per cent certified labels by a recognized certification agency such as ECOCERT.

I have been vegetarian for eight years. Recently I felt weakness in my right arm and leg. Tests showed I was vitamin B12 deficient. I now have B12 injections but the weakness is still there. What is happening?

I’m concerned about the long-term risks of drinking a lot of caffeine (two or more cups of coffee a day). I have no family history of heart disease and no history of heart trouble. Am I putting myself at risk?

Vitamin B12 deficiency is more common in strict vegans, who don’t eat dairy products, fish or meat, all good sources of B12. Without knowing your diet, it is hard to make an assessment. However, assuming there are not other causes, you should expect the symptoms – which usually include anaemia, mouth ulcers, cracked lips, limb numbness and visual disturbances to clear up with the injections.

I wouldn’t worry about the caffeine in a few cups of coffee.

Lots of caffeine can rev up your heart and make it beat faster, occasionally even launching into prolonged periods of a racing heart. You will almost surely feel palpitations if you get these abnormal heartbeats, and then you should heed your body’s advice to cut back on the caffeine. Heavy coffee drinkers don’t have a higher risk of cardiomyopathy (damaged heart muscle) or heart attacks. If you decide to cut back on caffeine, you may experience headaches during the transition.

It may take some time before you feel the full benefit. Your doctor will monitor you until your B12 level is back in the normal range, and you will then probably need injections every two or three months to keep you feeling well.

My nose is so blocked up all the time that I breathe through my mouth. I know this problem isn’t normal, but how serious is it

What are the chances that I could get athlete’s foot from using the shower at the gym?

Probably not very, but that depends on what’s causing your congestion. You likely are suffering from allergies, especially if you have other symptoms like a runny nose, itchy eyes or sneezing. Dust, mold, pollen and pet hair can trigger persistent inflammation in the nasal lining, narrowing your airways. Try over-the-counter anti-histamine, such a Claritin, which can relieve stuffiness without the usual side effects, such as sleepiness. If you don’t improve within a few days, ask your doctor for a thorough exam of your nose and sinuses to rule out other possible problems, including infection, a polyp (a benign growth) or a deviated septum, the cartilage that runs down the middle of your nose (even if your nose looks straight from outside, the septum can be curved inside, blocking the nasal passages). But don’t worry too much. Medication or surgery, if necessary, can get you breathing easier once again.

A Pretty Good. The fungus that causes athlete’s foot thrives in warm, moist places, making public showers and pool decks perfect breeding grounds for this itchy, infectious germ. Wearing flip-flops decreases your risk, but it’s more important to wash your feet with soap, and then dry between your toes. If you suffer from diabetes or any disease that stresses your immune system, wear those flipflops every time and be extra diligent. You’re at increased risk of picking up this ubiquitous fungus. But don’t let athlete’s foot keep your from being athletic; should you get it, most drugstore treatments knock it right out.

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Mission To identify and implement the needs for sustainable development in Jamaica in the areas of health, the environment and education. The appropriate programmes will then be funded by grants from our strategic investments and with our alliance partners.

Ad

Suite #15, Eden Gardens, 39 Lady Musgrave Road, Kingston 5, Jamaica W.I. Tel: (876) 927-3040/978-0653, Fax: (876) 978-0602 Email: ehf@cwjamaica.com Website: www.ehfjamaica.com

Vision

Our vision for the future is one in which the Environmental Health Foundation is a recognized leader in enhancing the quality of people’s lives. We embrace the challenge of strengthening the capabilities of the Environmental 32 Caribbean Wellness & Lifestyle Health Magazine Foundation and seizing strategic opportunities to achieve this vision.

Budget-minded families are looking to cut expenses that seem like a luxury, or even just frivolous - including gym memberships. Yet mounting evidence suggests that cutting out the gym may be exactly the wrong move for even the most cash-strapped family.

Exercising regularly and maintaining a healthy weight can significantly reduce your risks for chronic illness and your medical bills.

The women in the study were able to lose weight, gain muscle strength, raise metabolism, and make significant medical improvements in blood pressure, resting heart rate and aerobic fitness. “Many of them no longer suffer from the chronic conditions that cost them so much money for medications and doctor visits.”

This can add up to a bundle of savings. The Health Affairs Report shows that the average annual out-of-pocket expense for someone with cancer is USD $8,411, but the good news is that regular exercise can help you avoid the disease and the costs

associated with it. A major report by the American Institute for Cancer Research published in 2007 found that obesity plays a key role in increasing the risk for many cancers - including breast cancer - by as much as 60 percent. And a study just published in the journal Cancer found that obesity increased women’s risk for ovarian cancer by a whopping 80 percent.

The benefits go beyond reducing the risk of cancer. A recent landmark study by Blue Cross Blue Shield of Minnesota found that people who went to the gym at least eight times a month had significantly lower healthcare costs than those who did not.

These frequent gym attendees had: • 39 percent fewer emergency room visits • 41 percent fewer hospital admissions • 18 percent lower overall claims costs The research, then, is clear. Exercising regularly and maintaining a healthy weight can save not only your life, but your money as well. Your health is your most precious asset, and not taking care of it is going to cost you more in the long run.

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You might believe that you’re the cleanest person alive because you scrub your toilet and countertops until they shine but you might be surprised that the following bacteria breeding grounds require just as much attention.

Germs can be found everywhere! Fortunately, approximately 99% of these germs are unable to harm us. Nonetheless, there is still 1% that we need to worry about.

Here are some spots that germs often prowl:

Kitchen Faucet

That metal aeration screen at the end of the faucet is a germ magnet. Running water keeps the screen moist, an ideal condition for bacteria growth. Because tap water is far from sterile, if you accidentally touch the screen with dirty fingers or food, bacteria can grow on the faucet, explains microbiologist Kelly Reynolds, PhD, an associate professor of community environment and policy at the University of Arizona College of Public Health.

Over time, bacteria build up and form a wall of pathogens called biofilm that sticks to the screen. “Eventually, that biofilm may even be big enough to break off and get onto your food or dishes,” she notes.

Prevent Germs: Once a week, remove the screen and soak it in a diluted bleach solution -follow the directions on the label.

Replace the screen, and let the water run a few minutes before using.

Welcome Rug

It serves to greet not only your guests but also all the bugs on the bottoms of their shoes. In fact, one study found that nearly 96% of shoe soles had traces of coliform, which includes facal bacteria. “The area near your front door is one of the dirtiest in the house,” says Reynolds. Once bacteria plant their stakes in your mat, anytime you walk on it, you give them a free ride into your home.

Prevent Germs: Spray the doormat once a week with a fabricsafe disinfectant (such as Lysol Disinfectant Spray). Leave shoes at the door, and avoid resting bags and groceries on the mat, too.

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Vacuum Cleaner

“Vacuums - including the brushes and bags - are like meals-onwheels for bacteria,” says Charles Gerba, PhD, professor of environmental biology at the University of Arizona. “You suck in all this bacteria and food, creating an atmosphere for growth.”

A recent study by Gerba and his team found that 13% of all vacuum cleaner brushes tested positive for E. coli, which means you could spread it around the house each time you use the appliance.

Prevent Germs: Change your vacuum bag frequently, and do so outdoors to avoid the cloud of bacteria that filters into the air.

(Vacuum bags that feature antibacterial linings are best, and are available for many major brands.) Clean the cavity of a bagless vacuum with diluted bleach and let it air-dry.

Dish Towel

You know a sponge can harbor nasty germs, but dish towels are just as dangerous. A recent study of hundreds of homes found that about 7% of kitchen towels were contaminated with MRSA (methicillin-resistant Staphylococcus aureus), the difficult-to-treat staph bacteria that can cause life-threatening skin infections. Dish towels also rated tops for dangerous strains of E. coli and other bacteria. We often use towels to wipe up

spills, says Reynolds, then reuse before washing them, which spreads germs.

Prevent Germs: Stick to paper towels to clean countertops, and save the dish-rag to dry just-washed pots and plates.

Change towels or launder at least twice a week in hot water and bleach.

Car Dashboard

This is your vehicle’s second-most-common spot for bacteria and mold. Here’s why: When air - which carries mould spores and bacteria - gets sucked in through the vents, it’s often drawn to the dashboard, where it can deposit the spores and germs.

Because the dashboard receives the most sun and tends to stay warm, it’s prime for growth.

Prevent Germs: Regularly swipe the inside of your car with disinfecting wipes.

Soap Dispensers

About 25% of public restroom dispensers are contaminated by fa cal bacteria. Soap that harbors bacteria may sound ironic, but that’s exactly what a recent study found. “Most of these containers are never cleaned, so bacteria grows as the soap scum builds up,” says Gerba. “And the bottoms are touched by dirty hands, so there’s a continuous culture going on feeding millions of bacteria.”

Prevent Germs: Be sure to scrub hands thoroughly for 15 to 20 seconds with plenty of hot water - and if you have an alcohol gel disinfectant, use that too.

Restaurant Ketchup Bottle

Those condiments on the tabletop are grimier than you think.

It’s the rare eatery that regularly bleaches down condiment containers. And the reality is that many people don’t wash their hands before eating, says Reynolds. So while you may be diligent, the guy who poured the ketchup before you may not have been, which means his germs are now on your fries.

Prevent Germs: Squirt hand sanitizer on the outside of the bottle or use a disinfectant wipe before you grab it. Holding the bottle with a napkin won’t help - they’re porous, so microorganisms can walk right through, says Reynolds.

Refrigerator Seal

Do you scrub the inside of your fridge? It’s not enough. A University of Arizona survey of 160 homes found that the seal around the fridge tested positive 83% of the time for common moulds. The mold can spread every time the refrigerator door opens - exposing anyone who’s susceptible to allergies and potentially contaminating the food.

Prevent Germs: Wipe fridge seals at least once a week with a diluted bleach solution or disinfectant.

Cell Phone

Drop your cell any place that’s convenient? Read this first.

Several studies on cell phones and PDAs found that they carry tons of bacteria, including staph (which can cause skin infections), pseudomonas (eye infections), and salmonella (stomach ailments). Many electronic devices are sheathed in leather or vinyl cases, which provide plenty of creases and crevices for germs to hide.Prevent Germs: Use a disinfecting wipe a few times a week, and be conscious of where you rest personal items.

1. What causes goose bumps?

Goose bumps (scientific name: piloerection) pop up when you’re cold or afraid. A tiny muscle at the base of each body hair contracts; together, they appear as naked bumps on the flesh. They made sense eons ago, when humans still had a natural “fur coat.” Back then, fluffing your ruff would warm the body by trapping an insulating layer of air between the hairs.

And standing your hair on end was intimidating to predators or enemies (picture a cat facing off with a dog). Evolution has since stripped humans of their pelts. Now goose bumps are, of course, no medical issue. If you’re uncomfortable showing off your vestigial physiognomy, dress warmly, place yourself in calm environments, and avoid horror flicks.

2. Why does chopping onions make you tear up?

When you cut into an onion, you rupture its cells, releasing enzymes that produce a gas called propanethial sulfoxide. Once that gas reaches your eyes, it reacts with tears to produce a mild sulfuric acid. And that hurts. The brain then signals the eyes’ tear glands to produce more liquid to flush the stuff out. The more you chop, the more irritating gas you produce and the more tears you shed. “The onion’s chemical reaction is a defense mechanism that evolved to repel pests,” explains University of Wisconsin-Madison horticultural professor Irwin Goldman, Ph.D. Keep the stinging and crying to a minimum by chilling an onion in the freezer before cutting it; cold temperatures slow release of the enzymes. The highest concentration of enzymes is at the bottom of the onion, so cut it last to postpone the weeping (and the irritation) for as long as possible.

3. Why do your joints crack?

The most common type of joint in the human body is the diarthrodial joint—knuckles and shoulders are examples—in which two bones come together in a capsule. Inside that joint capsule is a lubricant called synovial fluid, which contains dissolved gases. When you stretch the joint, you’re actually compressing it and the fluid within, forcing those nitrogen-rich gases to escape the synovial solution. The release of “air” within the joint capsule is what you hear as a “pop.” Once the gas is released, the joint is a bit more flexible (enabling you to go a little further in a yoga pose, for example). But you’ve probably noticed that you can’t immediately crack the same joint again. That’s because the gases released in a pop must first reabsorb into the fluid, a process that takes 15 to 30 minutes. If you habitually crack your knuckles to relieve tension, try concentrating on your breath for 30 seconds instead. Knuckle cracking doesn’t lead to arthritis, but it can lead to decreased grip strength.

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advantage at scooping up good deals. For example, Fridays are a great day to check hotels.com since new deals are loaded on Thursday nights. They also send out an e-newsletter on Tuesdays featuring some of the best promotions.

Look out for hidden fees.

Properties can charge for a variety of different services that may give guests an unwelcome surprise. These can include extra person charges, resort fees, fitness centre usage fees and pricey change or cancellation fees. Be sure you know what these charges are before you book and if you’re uncertain about anything always ask for clarification.

Travelling remains a popular activity despite the challenging economy. If you’re on a budget, you don’t have to give up your vacation plans, you just need to know how to travel smart.

“One of the key ways to find the right property within your budget is to look at the overall value of the stay, not just the nightly rate,” says Scott Booker, chief hotel expert and guest advocate for hotels.com. “A hotel offering complimentary breakfast, for instance, could save a family of four around US$40 per day. Properties are also rewarding guests with discounts for longer stays, dining coupons, and other features to attract more guests.”

You can find the right property within your budget by doing some simple research. Here are Booker’s top tips for the valueminded traveller: Book early.

As soon as you decide on the property you want, book it. During peak travel seasons, such as over holidays and school breaks, properties can fill up quickly. Check to see if the site offers a price match guarantee, so that if a price drops you can get the lower rate.

Have deals come to you.

Subscribe to travel newsletters and know when to check sites for new promotions. Being the first to know gives you a huge

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Consider a condo.

Families and groups may find vacation rentals a better option, since they offer many of the comforts of home - multiple bedrooms, common areas and a kitchen. Condos and specialty lodging can provide a better value for a group versus the cost of multiple hotel rooms. Plus, guests can bring, prepare and store food, which means spending less time and money at restaurants.

Look carefully at reviews.

In the current environment, travelers accustomed to booking four-star hotels are now looking more closely at two and three star properties to save money. But because they are not very familiar with these properties, people can be anxious about booking them. Guest reviews offer great insight on what the property will be like once you’re there and help you decide if you’ll receive the same level of comfort as a hotel with a higher star rating. Also be sure to read reviews from people who have actually stayed at the property. You need to know you’re reading honest comments from people who have recently been there.

Talk with a live person.

There are so many choices available online that it’s easy to spend a lot of time searching - which can lead to confusion and missed bargains. If you are having trouble deciding on a property, it might be advantageous to talk with a live person.

If you couldn’t hear well, would you wait five to nine years or longer to address the problem? Many people do just that.

Why the delay in seeking help?

By age 20, we’ve lost the ability to perceive some of the sounds infants can hear. By the time we reach 30 or 40, subtle but significant losses have begun to occur. Once we reach our 80s, more than half of us suffer from significant hearing loss.

“Many people with hearing difficulties aren’t even aware they have a problem,” says Dr. Barry Freeman, an audiologist at Starkey, a global hearing technology company. “Because the change happens over time, treatment may be delayed until the problem is fairly significant. By getting your hearing checked early and regularly, you should be able to treat the problem and find a solution that allows you to enjoy all the sounds of life that you love.”

If you have a hearing problem, you aren’t alone. Take the first step for you or your family member and visit a hearing care professional in your area for a hearing evaluation. Your problem may be as simple as excessive earwax buildup or related to other medical causes. If you are diagnosed with a hearing impairment, you’ll find that there are now more options than ever for treating hearing loss and protecting your hearing in the future.

Freeman says the first step in treating hearing loss is to recognize its most common signs. If you or a loved one experiences the following, it might be time to contact a hearing care professional: • Turning up the volume of the TV or radio.

• Problems hearing the doorbell or the telephone ringing.

• Difficulty hearing people calling and talking from behind you or in another room.

• Asking people to repeat themselves or saying, “what?” frequently.

• Misunderstanding or “forgetting” what has been said.

• Often cupping hands behind the ears.

The Right Solution

Every person has individual hearing needs and should work with a hearing care professional to find the best solution to your hearing problem. A professional can assess your hearing loss and fit you with the best hearing aid for your lifestyle. That means assessing both the style of the hearing aid as well as the technology level, since there are a number of options for both.

The good news is modern hearing devices are nothing like the hearing aids of your parents’ generation. Today’s instruments are sleek, sophisticated pieces of equipment scientifically engineered to deliver clear sound without constant manual adjustment or annoying feedback - the whistling often associated with hearing aids.

Hearing is an incredibly important part of communication and quality of life. If you or a loved one is having trouble hearing, depression and frustration can occur. It’s important to get help today so you can hear well and enjoy your life.

A Noisy World

Modern society has created a noisy world. From traffic to lawn equipment to kitchen appliances, a number of different things we hear every day expose our ears to damaging levels of noise.

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You finally met the person of your dreams. There’s just one small problem -- you live hundreds of miles apart and neither of you is able or willing to move. You face the challenge of the “long distance relationship” -- a lifestyle choice for about 25 million people around the world.

Long distance relationships (LDRs) are on the rise and a diverse range of people are involved.

“Greater economic migration, online dating and the need to travel for work have all contributed to the increase in the number of LDRs in our culture,“ says Dr. Michelle Callahan, celebrity relationship expert, developmental psychologist and co-host of the hit reality-show competition “Queen Bees” on The N. “Commuter marriages and the concept of ‘living apart, together’ are gaining social acceptance. Society has accepted long distance relationships as viable options.”

Contrary to what was once popular belief, studies have shown that long distance relationships can, and often do, succeed -- at least as well as relationships in which the couples live together or live close to each other. Nor are couples in LDRs any more likely to cheat on each other than are “proximal” couples, although the LDR mates do tend to worry more about the risk of an affair, studies show.

So how do you make your long distance relationship work?

Dr. Michelle offers 10 simple tips to manage long distance relationships:

1. Understand your relationship. Don’t make assumptions about the exclusivity of your relationship. Get to know each other well and when the time is right, discuss where things are going. Try to be understanding of your partner’s needs and whether a long distance relationship is going to work for each of you.

2. Communicate regularly, whether by phone, e-mail, webcam, etc. Share the mundane and routine as well as the special and significant.

3. Use technology. Get a webcam. Connecting face-to-face is significantly more intimate than having a phone conversation.

You can see your loved one, read his or her body language and pick up on subtle messages that can be lost over the phone or misinterpreted completely via e-mail or instant messaging.

4. Do things together despite the distance. Watch a TV show or movie simultaneously and video chat about it after or

during. Read a book at the same time. Exchange recipes and prepare meals at the same time while on the phone. Parents can use video chat to read to their children.

5. Send care packages every once in awhile. Pack it with unexpected surprises that remind them of you, like books, music, puzzles, candies, flowers, gift cards, a movie ticket or a personalized poem. The more personalized you make the gifts, the more impact they will have.

6. Remind yourself of the advantages of being apart, including more time with friends and family, no arguments over bathroom time or conflicting habits, the ability to maintain your individuality, possible financial benefits and the pleasure of seeing your loved one again after a long absence.

7. Don’t be afraid to disagree. Conflict is a normal part of any relationship and can be healthy if managed properly.

When it’s time to confront your partner, do so over video chat rather than by phone or e-mail. Written communication can be misconstrued and never taken back, and verbal conversations alone lack the visual cues needed in emotional situations.

8. Visit as often as budgets and schedules allow, but avoid placing too much pressure on physical meetings. If a visit does not go well, it doesn’t mean the end of the relationship. Even close proximity relationships go through peaks and valleys.

9. Jealousy, over-control and drama are poison to a relationship. Be realistic -- just because you can’t be together all the time doesn’t mean either of you should live in social isolation.

Accept that your partner needs an active social life, just as you do.

10. Know when to call it a day. We’ve all stayed in relationships after they have ceased to be healthy, and LDRs are especially susceptible to the problem since warning signs can be missed or confrontation avoided.

“Like traditional, close-proximity relationships, long distance relationships require hard work and communication,” Dr. Michelle says. “But with modern technology making it easier than ever to stay in touch with loved ones, there’s no reason why you and your significant other can’t enjoy a very happy life together . . . apart.”

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Whether you’re in a brand new relationship or a marriage that has lasted for decades, you can use aromatherapy to enhance the romance. Maybe you are celebrating an anniversary, birthday or promotion. Whatever the special occasion, save the expense of a dozen roses, and present your beloved with a selection of fragrant essential oils that can help create a passionate connection between you and your partner. It’s a gift that can be used over and over, lasting long after any roses have withered away.

How do the aromas of essential oils impact romance? Through the olfactory lobe - the part of the brain that processes scent, which is part of the limbic system that’s associated with emotion and the formation of memory. Tom Havran, aromatherapy specialist at Aura Cacia, says essential oils can be used to facilitate a wide range of moods including romantic ones.

“There are a number of oils that lovers and aspiring lovers might find useful,” says Havran. “Depending on the situation, you might want to create a relaxing atmosphere, a stimulating one or a sensual one. Essential oils are the perfect starting point.”

Essential oils have the potential to elicit romance on four different levels. Some oils offer calming effects that reduce anxiety and self-consciousness, thereby opening the path to intimacy. Other oils are known for their stimulating and inspiring properties, and some can impact the hormonal system directly, increasing sexual desire. And there are oils that have been used throughout history as sexual attractants. It’s said that Cleopatra, one of the most well-known seductresses in history, used a variety of scents and essential oils to create an atmosphere of passion for her relationship with Mark Antony.

Here is Havran’s rundown of the most popular essential oils in each of these romantic categories: • Calming: geranium, clary sage, lavender, sweet marjoram.

• Stimulating: cardamom, nutmeg.

• Arousing: neroli, rose, ylang ylang.

• Attracting: sandalwood, patchouli, jasmine, cedarwood.

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Whichever essential oils you choose, they will work best if you create an environment where emotional and sensual closeness can thrive. If you have children, for example, make arrangements with friends or grandparents to take them for the evening, so that you’ll have uninterrupted time to focus on one another. Draw a hot bath for your partner, adding a few drops of essential oil to the water and light some candles around the tub. Or create a romantic ambience in any room by diffusing the aromatic essential oils into the air with candle lamp diffusers or lamp rings.

A good candidate for the “ultimate love oil” is vanilla essential oil - especially in combination with cocoa butter. “The vanilla and cocoa combination has a tradition as an irresistibly arousing scent that goes back at least to the Aztecs,” Havran says.

Here’s an essential oil recipe for romance. Just add the following essential oils to an ounce of jojoba oil and use as a massage: 20 drops vanilla precious essential oil 2 drops sweet orange essential oil 1 drop cardamom essential oil 2 drops rose otto precious essential oil Because essential oils are very concentrated, it takes only a few drops per tablespoon of carrier oil to derive their benefits.

However, you should never apply essential oils directly to the skin - always dilute them first in water or a carrier oil such as almond, grapeseed, or jojoba.

What happens to romance in a marriage when a baby arrives on the scene and (often) moves into the couple’s bedroom, if not their bed? There’s a lots of tiptoeing around the subject, but couples are often left to find their own way back to the intimacy they once enjoyed.

“Co-sleeping doesn’t have to affect tenderness and closeness between spouses,” Dr. James McKenna of the Notre Dame University Mother/Baby Sleep Laboratory writes in his book “Sleeping with Baby.” “With the baby, you can still talk, touch, laugh, massage and otherwise enjoy the connection with your partner.”

So how can couples recapture a sense of intimacy after the baby arrives?

First, don’t put too much emphasis on the sexual aspects of intimacy, experts advise. Not only does a mother’s body need time to recover after labor, new parents need breathing room to learn about themselves and each other in their newly redefined roles. Instead, look for other ways to foster intimacy. Here are a few ideas: Take advantage of technology. It may be difficult to whisper sweet nothings to each other while baby’s asleep nearby, but you can quietly, discreetly and privately connect by sending personal e-mails or text messages to each other throughout the day. Don’t, however, send

sexy or inappropriate messages through office e-mails or business cell phones.

Many couples keep romance alive with regular weekly “date nights,” but once baby arrives, it can be difficult to find the time – and a sitter – to go out on a date.

Instead, move the “date” home by sharing special time together while the baby sleeps. Once your little one goes down for the night, cook a meal together, pop in a DVD and open a bottle of wine.

Keep the baby close, but not in your marriage bed.

Advantages to co-sleeping, bed sharing, sleep sharing or the family bed are warmth, cuddling, convenience, ease of breast-feeding and an opportunity to bond.

A safe, secure way to keep your baby close throughout the night is to put her to sleep in a bedside sleeper. A bedside sleeper provides a separate space for a baby to sleep beside the parents, yet also allows moms to have easy access to the child for breast-feeding without getting out of bed. Parents get to spend the night in their own bed, beside their partners, while the baby is close by.

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When your best friend or sister announces she’s engaged and wants you to be her maid of honor, of course you jump up and down with excitement – for her. But inside, you’re starting to cringe. Dresses, presents and planning at least one bridal shower – you can feel the pressure building up.

If the thought of the bridal shower creates more stress than satisfaction, there’s help. Culinary expert and newlywed, Kendall McFarland, research and development manager at Simply Organic, suggests cutting down on hassles with these five timesaving tips for simple but sensational shower refreshments.

Take smart shortcuts. For enticing flavor without fuss, keep a supply of natural dressing and dip mixes on hand for fresh, homemade appetizers and snacks. Add a dip or dressing mix, such as French onion, guacamole, or ranch to equal parts of low-fat cottage cheese and non-fat plain yogurt and mix in a blender or food processor until smooth.

Serve with fresh veggies you can buy already cleaned and cut up at the store.

Dress up everyday favorites. Special dishes don’t require hours in the kitchen. Make your easy-to-prepare favorites and dress them up with special, wedding seasonings. Try distinctive seasoning blends like red pepper and curry, apple and basil, pineapple and cilantro, or orange and ginger for a gourmet touch. For example, simply add a liberal dose of a spice (like oregano, basil, or cayenne) or seasoning blend along with some garlic and Parmesan cheese to your usual mashed potatoes, and you’ll instantly serve something outside everyday fare.

Plan and shop wisely. Forget about shopping ‘til you drop. Develop your menu, including impromptu snacks, ahead of time. Then pick up everything non-perishable at the same time, eliminating those last-minute treks to the grocery store.

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Accept help. When the bride’s mother or other guests ask if they can bring anything, say yes! Ask them to bring something you don’t especially enjoy preparing or something you know is that person’s specialty which the bride really loves. Or have each guest bring a dessert or appetizer, so you can focus solely on the rest of the party and fun. Offers to help are gifts, so allow other bridesmaids or friends to assist if they offer. Working together can add to the shower fun, and give you stories to share as you continue down the wedding planning road.

Make it healthy – the bride, her bridesmaids and the mother of the bride all want to fit into their dresses when the big day finally arrives. The best meal you can offer your guests is a delicious and healthful one. Provide greattasting, nutritious snacks that go easy on salt, fat, sugar, and other potentially unhealthy ingredients and your guests will fondly remember your hospitality.

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Your PC isn’t very old, but it sure is slow – so slow that you would love to replace it with something new and speedy. But a new computer just isn’t in the budget in this tough economy.

The good news is that you can make your PC run faster, without upgrading or replacing it. All you need to do is give it a tune up.

The hard disk is the slowest part of your computer – as much as thousands of times slower than other types of storage, like memory.

And your PC’s hard disk slows down over time as files become fragmented. Here are some tune-up tips you can do yourself:

Free up disk space. Start easy by emptying out your recycle bin.

Then move on to deleting installed programs you don’t use. If you’re feeling more ambitious, remove Windows temporary files and optional extras that you don’t use. The extra disk space will help to improve your computer’s performance.

Repair errors. Hard disks can develop bad sectors which prevent

your PC from saving information in organized files on the disk. The information will be pushed somewhere else outside of the bad sector, causing the computer to slow down as it searches for files.

Remove spyware. Spyware not only slows your PC down, but also puts your personal identity at risk. Spyware can track the Web sites you visit and collect personal information without your knowledge.

There are many free anti-spyware programs available online.

But what might make the most difference in speeding up your computer is to defragment your hard disk so your PC doesn’t have to search multiple locations to find all the data it’s looking for when reading a file. When you save a file on the hard disk, it saves in one place. But as you continue to open and save the file, fragments of the file end up scattered across your hard drive in different sectors, slowing your computer down. Use a defragmenting program, like Hard Disk TuneUp, to reduce data access time by rearranging the fragments into their proper sectors quickly. The software can reduce the time it takes your computer to defragment the hard drive.

Sammsoft, www.sammsoft.com, offers free trials of Hard Disk Tune-Up, which reduces data access time quickly, so you don’t have to wait hours for the computer to defragment.

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To say that money matters have been getting a lot of attention as of late is an understatement. It’s hard to turn on the television, read a newspaper or surf the Web without the topic coming up in one form or another. While many of us have grown used to the constant chatter, it might not be the case for children. Given the economic crisis, now, more than ever, it’s important to teach the children in your life about the basics of money management. And to take it a step further.

Kids today learn about money the same way most adults did -- by watching and listening to those closest to them.

While getting a weekly or monthly allowance and saving for the “must-have” toy are certainly important life lessons, there is another element that is much easier for adults to overlook. Sharing and giving back.

Saving, spending, and sharing can be the cornerstones of a financial education foundation that can last a lifetime for kids. “Most of us have a pretty good handle on how to teach the basics of saving and spending. But lessons on sharing aren’t always as easy.”

Spending, saving and sharing may be simple concepts, but making intentional decisions about these three S’s is an important part about helping children develop healthy money habits.

Here are three ways you can use to start the lesson at home: •

•

•

Discuss with your child how you spend, save and share your money. For example: explain how you spend money on groceries and the home; how you save money by depositing money in the bank.

Ask your child to write down how they want to spend their money, what they want to save their money for and how they want to share.

Work together on establishing a guideline on how they’ll manage their money.

Most importantly, make sharing an ongoing conversation.

Talking with your child is one of the best ways to build a financial foundation for the whole family.

Amidst today’s turbulence is a silver lining. While many of us re-evaluate our attitudes toward our financial choices, we have an opportunity to take a step back to make sure we are passing on important lessons beyond dollars and cents to the next generation.

Speed of processor Unlike processing power, it is not necessary to seek out highend speed. According to Dula, “Most families will be fine with a speed of 2 .0 gigahertz or 2.5. They won’t need a higher range of speed, so why spend the money?”

A

s more people embrace technology, the number of families who own a home computer continues to grow rapidly.

As home technology becomes more prevalent and more sophisticated, an ever-growing number of people plan to purchase a computer for home use.

Many people, especially first-time purchasers, can feel overwhelmed by the myriad of options one finds when shopping for a home computer. To help ease technology jitters, here are a few guidelines. This information will help those considering the purchase of a home computer for general use – that is, those families who want to share one computer among themselves for word processing, spreadsheets and general Internet browsing.

Memory RAM memory stores application programs and temporary files for easy access to data in current use. This is one of the most important considerations for all systems, especially one with multiple users. Memory capacity is measured in gigabytes.

Dula recommends at least two gigabytes of memory for home systems.

Graphics card The graphics card is a circuit board that controls screen displays of graphics and text. “I always recommend a high-end graphics card with memory,” says Dula.

Storage Memory storage on the hard drive is measured in gigabytes.

“Typically, software requires 50 gigabytes of storage. In addition, families want space for music, taxes or the household budget and homework,” Dula says. “Storage fills quickly, so I recommend storage space of at least 250 gigabytes.”

“In terms of configuration,” according to Walter Dula, chair of the Business, Accounting and Information Technology department at Brown Mackie College – Atlanta, “there are five things to consider: processing power, speed of processor, RAM (random access memory) capacity to handle temporary files, storage capacity for permanent files, and the graphics card.”

Another factor to consider before purchasing a computer is the number of USB (universal serial bus) ports available. “You’ll want to have at least four USB ports to accommodate a camera, recorder, perhaps a flash drive and external storage,” says Dula.

“In addition, be sure there are additional expansion port slots in case you want to add on to the system in the future.”

Processing power The processor serves as the brain of the computer. When in the market for a home computer, don’t settle for less than an Intel Pentium 4 processor or AMD Athlon processor. “These are the two leading chips today, and there is very little difference between them,” Dula says. “When you buy, buy the top-ofthe-line processor so that in two years, your system will still be usable.”

Dula also recommends splitting the hard drive among system users. “It’s a logical configuration to slice up the C drive into different partitions. With partitions in place on the hard drive, each member of the family gets their own separate storage space. If Junior gets a virus, only his partition becomes corrupted.

Other family members are not affected,” he says.

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The best laptop, is there even such a thing? Sure, but it depends on exactly what you plan to do with it. Top laptops for gaming tend to be very different from those favored by the traveling business exec. You’ll have to decide what aspects are the most important to you - a long battery life or great 3D performance, excellent mobility or something reasonably convenient to replace your old desktop PC and so on. Likewise you probably won’t need a quad-core monster laptop if all you do is surf the web and check your email, but if you work with heavy video editing it might come in handy.

We understand, however, that sometimes people just want a simple suggestion, based on what I actually like. So, here is a jargon-free list of the 5 best laptops on the market now.

1. Apple MacBook (Core 2 Duo 2.4GHz, NVIDIA GeForce 9400M) Apple’s redesigned 13-inch MacBook is essentially a shrunken version of the more expensive 15-inch Pro line. With its new aluminum body, new trackpad, and Nvidia graphics, it’s an even more attractive choice for mainstream laptop buyers than was the plastic model it replaces.

2. HP Mini 2140

HP offers a premium version of its plastic Mini 1000 while keeping the price down, making the Mini 2140 the Notebook to beat.

3. HP Pavilion dv3510nr

This sleek-yet-loaded 13-inch laptop deserves a blue ribbon, too, for its all-around excellence and value.

5. Gateway P-7811FX We don’t know how Gateway makes money selling these things, but the combination of high-end components and low price makes Gateway’s 17-inch P-series the best mobile gaming deal going right now.

5. Gateway P-7811FX

We don’t know how Gateway makes money selling these things, but the combination of high-end components and low price makes Gateway’s 17inch P-series the best mobile gaming deal going right now.

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4. Sony Vaio AW125J/H

Sony’s Vaio AW125J/H is an aesthetically pleasing multimedia machine, and those familiar with Sony’s high-end laptops will be surprised to find out it’s also among the cheapest 18-inch Blu-ray-equipped laptops out there.

With all the news reports featuring grim economic forecasts for the nation’s largest companies, it’s easy to forget that small and mid-sized businesses represent the most vital component of the nation’s economy. If you’re part of this important sector, it’s not time to give up hope, but instead time to strategize to help your business weather the recession.

Here are some tips from executive performance company, Vistage International, to help your business survive, and even grow, during a recession:

Take a whole office inventory:

Be sure to include not only supplies, but also talent and assets.

This will allow you to see the big picture, find opportunities that exist and see how resources can be better utilized.

Tap into local talent:

Many colleges and universities are filled with students willing to intern for free to build their resumes. Younger students also tend to be tech savvy and can help improve your company’s Web site, find new ways to interact with customers online and raise your search engine rankings.

Don’t go it alone:

Communicate with other business owners and share ideas.

Build strong relationships:

In tough times, customers feel the same level of anxiety as business owners. Pay attention to their needs and look for ways to be more relevant to customers and help them solve their problems. Find ways to reward loyal customers and be more involved in the community -- it sends the message that your company is listening and is investing in the future.

Communicate:

Now more than ever, communication is key. The economic situation is changing too quickly to ignore and you must communicate changes to staff, clients and prospects. By being overly communicative with your staff, you give employees the opportunity to get involved and be creative in order to find solutions to you business challenges.

Determine the health of your competitors for growth opportunities:

Economic struggles for one company can translate into huge opportunities for another. Sound out your competitors and see if there’s the possibility of an acquisition. Buying out the competition when they’re struggling gives you greater market share and access to a new customer base.

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Be a Cyber-bride: It’s a little known fact that everything found in brick and mortar stores can be bought online, often for less. Deals range from deep discounts to free shipping -- saving you major cash. Think bridesmaids gifts, rehearsal dinner dress, thank-you notes, party favours, table decorations and much more.

Spread the love:

As a bride, once your Prince Charming has popped the question and placed the perfect princess cut on your left hand, the last thing you’re thinking about is a budget. You’ve fantasized about your perfect day since childhood and money was never an object. But how are you going to afford that?

While you don’t want to sacrifice your dream wedding, you also don’t want to demolish your savings. Fortunately, you can still have your cake and eat it too … without paying full price.

Here are some expert tips to stay budget-friendly for your big day.

Propose a budget: Discussing finances is never easy, but it’s an essential conversation before planning your wedding. Traditionally, the bride’s family provides a significant financial contribution, so find out what type of funding you might be receiving from this source. However, more and more couples are going it alone these days, so work with your fiance to establish a budget and decide how much each of you can afford to contribute. Decide together what’s worth splurging on and where you can save. If a designer dress is a must, consider hiring a D.J. or loading up an iPod instead of a 10-piece band. Don’t forget that communication is key -- stay open, honest and committed to your budget.

Commit to research: Since you’re planning your wedding on a budget, you might find that a wedding planner is an expense you can’t afford. Instead of hiring outside help, make a list or find a wedding checklist of everything you need to purchase and arrange before your big day. Once you have established exactly what you want, research, research, research. Never buy an item or hire a vendor without doing your homework. Make sure to check out user reviews and read vendor profiles online.

Once you’ve said “I do,” cut the cake and tossed the bouquet, it’s off to the honeymoon. And since everyone loves newlyweds, take advantage of your newly married status for vacation perks and fun freebies. Start by calling your hotel in advance and letting them know you’ll be coming for your honeymoon -- they might be motivated to upgrade your room or throw in a romantic surprise. Don’t forget to share your good news at airline counters, restaurants and any other trip destinations.

More often than not, you’ll receive special treatment in the spirit of celebration … and after planning a wedding, you deserve it!

Here are some famous wedding quotes. Chances are that someone has said it better than you ever will, so why not quote them?

There is no more lovely, friendly and charming relationship, communion or company than a good marriage.

-Martin Luther

Marriage is the perfection of what love aimed at, ignorant of what it sought.

-Ralph Waldo Emerson

Two souls with but a single thought, Two hearts that beat as one.

-Friedrich Halm

One should believe in marriage as in the immortality of the soul.

-Honore de Balzac

Remember that happiness is a way of travel, not a destination.

-Roy Goodman

Now join hands, and with your hands your hearts.

-William Shakespeare

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Feeling fabulous is something all women crave. But tough economic times can bring cutbacks in all areas of life. Luckily, your daily beauty routine doesn’t have to suffer. You can still feel great from the inside out without spending a fortune. Try these tips to get beauty luxury for less.

Tip 1: Grab the girls for some pampering -- at home!

No matter how well you paint your nails, they never seem quite a good as when someone else does it. Don’t run to get a pro manicure though. Instead gather your female friends and swap painting skills while you spend some quality time together.

Whether just two people or an entire party, invite others to bring their favorite colours to share. You might find a new fun shade, plus you’ll get that smooth paint coat that only someone else’s steady hand can provide.

Tip 2: Look for new advances in the health and beauty aisle.

Advances in skin care technology are providing women with products that multitask so you can have healthy looking skin.

You can skip the expensive brands and often find what you’re looking for simply by walking down the health and beauty aisle at your local retail store.

Want an affordable body care product that leaves your skin looking and feeling great? Try new Olay Body Wash plus Tone Enriching Ribbons, the first-ever body wash to add a ribbon of mineral shimmer, and it decreases the appearance of uneven tone and discolorations. The best part is it works after just one use. So you can easily provide your skin with the hydration it needs to stay smooth and healthy looking with the subtle sheen you desire to make your skin look radiant.

Tip 3: Skip costly professional tooth-whitening.

A bright, sparkling smile can make anyone feel more confident.

But the dentist bill for professional cleaning and whitening can be costly. You’ve probably seen at-home whitening kits and

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wondered if and how they work. With a variety of affordable, athome options you’re sure to find one that brightens your teeth without weighing down your wallet.

Many whitening kits contain a disposable strip. This can be found as a quick daily dose or a week long treatment, both using a thin piece of disposable plastic. There is even a new version that seals tightly against teeth allowing you to talk and even drink water while you whiten. If you are looking for an easy way to maintain the color you have and simply remove topical staining, mouth wash options now include whitening agents as well.

Tip 4: For a fresh cut, consider beauticians in training.

Don’t want to spend $100 getting your hair cut and dyed? You’re not alone. One option that is growing in popularity is to use a student beautician. Visit a cosmetology school in your area where students are training in their profession.

If it sounds a little scary, don’t worry. Students are supervised by professionals who can answer any questions that might arise.

And of course, the cost can be less than half of what you would pay at a salon. Keep in mind, some schools might offer other services such as pedicures and massages, so you can indulge in a wallet-friendly way.

Facing the most difficult economic conditions in decades, many persons are sobering up to the fact that they’re deeply in debt.

For many households, extraneous spending and poor money management combined with an unforeseen event, such as a job layoff, a health crisis, divorce or a death in the family, has resulted in the perfect cocktail for financial disaster.

There are several danger signs that you’re headed for financial trouble. One of the most worrisome is living paycheck to paycheck. If you are, you’re not alone. Other danger signs include: • Making only minimum monthly payments on your credit

cards • Taking out cash advances to pay other bills • Incurring a growing number of late fees due to late bill

payments To help you get out of debt and avoid bankruptcy, here are eight tips from FindLaw.com: Get Help Now. You’ll need willpower and a lot of support from those around you to get out of debt. For many people, having someone who can hold you accountable, as well as someone with whom you can celebrate the little victories, is essential to reaching your goal of becoming debt free. For expert help, seek the assistance of a debt management or credit counselor.

Pick Up the Phone.

Don’t wait for your creditors to call you. Call them to negotiate a new payment plan that you can realistically handle. Some creditors might be willing to settle their claim with you for a smaller cash payment, or they might be willing to stretch out the term of the loan and reduce the size of the payment.

Budget Time -- Back to Basics.

Food, clothing, shelter and transportation -- focus on these basics when you start to determine which expenses are essential and which are not. Start a monthly budget by tracking your expenses against take-home pay (cash flow). Cut the non-essentials and

look at how you can reduce the costs of your essential expenses.

For example, stop dining out and instead take your lunches to work and make meals at home, or reduce your transportation costs by taking public transportation instead of driving to work.

Likewise, start to look for opportunities to increase your income, such as taking on a second job.

Pay Essential Debts First.

Paying all of your debt down is important, but there are some bills that are more important than others. Go back to the basics -- mortgage, electricity, water, etc. This may sound obvious, but when pressured by bill collectors, many people forget the obvious.

Go Automatic.

Have your employer automatically deposit your paycheck into your bank account. But don’t stop there. Arrange for the most essential bill payments to be automatically withdrawn from your checking account.

Cut the Lottery Tickets.

Now is the time to cut back on all of those little non-essentials that eat up your budget -- buying lottery tickets or purchasing that mid-afternoon candy bar or soda.

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Cutting costs, pinching your dollar, shopping smarter -- more and more people are reacting to the current economic crisis by changing how and where they spend money. For some people, it may mean fewer restaurant dinners and more home cooking. Others are making bigger changes to save a few dollars and gain control of their finances.

Not every adjustment has to be dramatic, however. There are ways to save significant amounts of money without leaving the house -- or even getting out of bed.

The Internet has changed the way people communicate, discover and engage with others. It has also changed the way people manage their money. People regularly bank, trade, do business and shop online Here are just a few ways that consumers can use the Internet to take some pressure off their pocketbooks.

Don’t waste money on the wrong products -- read reviews first.

Almost every online retailer features customer reviews and ratings for each of their products. If you must make a large purchase, there can be immense benefit in taking the time to read what other people are saying about that product before you buy. Consider checking out www.Epinions.com or www.

ConsumerSearch.com. If the buzz indicates that a particular product is not worth the money -- or that a similar product does the same thing for less -- reconsider the purchase and look into other options. And if you happen to find what you’re looking for, check out the sites listed above for promotional codes.

People can get very creative when it comes to shaving a few pennies off their expenses. Before resorting to dramatic, cumbersome methods of saving money, explore the options above and other innovative ways in which the Web can be a tool for reducing your financial burden.

Shop around for insurance quotes.

Insurance, whether for your car, home, health or business is something most people cannot go without. However, many people never think to shop around for a better insurance quote because they see insurance as an expense that isn’t negotiable, or they think they’re stuck in their current policy until it runs out. This is simply not the case. People can switch at any point in their policy, without penalty, and can often find a better deal by shopping around. It can be a simple way to greatly reduce the amount people pay for insurance. After all, if you have to pay for it anyway, you may as well get the best deal you can.

Save on gas by mapping out travel routes.

Instead of taking the same route to work, friends’ houses or places of interest, consider mapping out a more cost-effective route by using online mapping services. The less time you spend driving from point A to point B, the less you’ll have to spend on gas. Web sites such as www.Mapquest.com or GoogleMaps can change the way you travel and how much it costs to get there. You might find a time-saving shortcut that you never knew existed.

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Smart Credit Tips for a Recession While it’s becoming more and more difficult to get auto loans, mortgages and even credit cards, there are ways to reach your credit goals if you’re diligent.

Though it may take a little extra time and persistence, most people will be able to take care of their needs despite the tight credit markets.

•

•

If you’re in the market for a new vehicle Look at used vehicles instead of brand new ones to help keep costs down. Bring cash for a sizeable down payment (up to 20 percent) and plan on getting a shorter- term loan. Make the highest down payment you can.

If you need a new credit card If you have a good and consistent payment history with your current cards, call the company and ask if they can lower your interest rate or raise your limit.

During tough economic times, it’s important to spend wisely and keep an eye on your credit score to better insure access to credit if and when you need it. Before making any large purchases, do your homework and you may find yourself surviving the credit crunch relatively unscathed.

Here are a few to consider:

Budgeting and saving money are common goals for many persons that often disappear the moment your favorite store has a sale. Given the current economic climate, frugal living expert and author Jonni McCoy suggests that it’s more important than ever to optimize your personal finances by adopting savvy budgeting, saving and shopping strategies.

Minimize your cable television package. Ask if you can save by bundling

your telephone, Internet and cable services together. Look into Internet-based long distance calling instead of landline service.

Shop smart. Everyday necessities can be purchased more economically.

Below, McCoy has teamed up with Shell to offer some tips to help you stay on top, including selecting the best payment options for your personal situation.

Planning your menus around grocery store sales can make up to a 35 percent dent in your bill. Also, take a look at the groceries you buy and see what can be substituted. Try the generic brand of your favorite products. Often, they’re made by the same manufacturer as the name brand, but packaged with a store’s brand and don’t come with the increased price.

Create and maintain a realistic budget. Make a list of your regular monthly bills and activities to draft a budget that allows you to live within your means. Identify where you spend the most and decide where you can cut back or change your plans to spend less.

Keep your list in a prominent place, like the refrigerator door. When you can see your plan and compare it to what you’re spending daily, you’ll be less likely to exceed your budget. Make sure everyone in the family is aware of the new limits so there’s no confusion.

Choose the payment option that’s right for you.

When deciding how to pay for purchases, consider the pros and cons of various payment methods. Credit cards make it easy to pay at a later date, which can be helpful if you’ve budgeted for future expenses in advance. Debit cards eliminate the need to carry large sums of cash by deducting funds directly from your checking account.

Save where possible. Unforeseen events are part of life and the ideal safety net is savings. Set a savings goal each month and stick to it by avoiding impulse buys. Luxury spending are common sense at this time, but to avoid debt, you might need to make further changes.

Convenience foods (prepackaged or premade items) cost four to five times more than preparing it yourself.

Figure out where you can replace a prepackaged item with something cheaper.

By following these suggestions, you’ll have more of a financially sound start to the year, which might just inspire your entire family to adopt positive financial habits for the months and years ahead.

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Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.

Arnold Schwarzenegger

Experience taught me a few things. One is to listen to your gut, no matter how good something sounds on paper. The second is that you’re generally better off sticking with what you know. And the third is that sometimes your best investments are the ones you don’t make.

Donald Trump

I am not a perfect servant. I am a public servant doing my best against the odds. As I develop and serve, be patient. God is not finished with me yet.

Time will tell us what we did and didn’t do.

Harvey Fierstein

Jesse Jackson

There is not racial or ethnic domination of hopelessness. It’s everywhere.

Go confidently in the direction of your dreams. Live the life you have imagined.

Henry David Thoreau

Sidney Poitier

If my mind can conceive it, and my heart can believe it, I know I can achieve it.

Decide that you want it more than Bill Cosby

you are afraid of it.

Jesse Jackson

We cannot direct the wind, but we can adjust the sails.

Dolly Parton

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Be not afraid of life. Believe that life is worth living, and your belief will help create the fact.

Henry James

Flying with a Jamaican

A lawyer and a Jamaican are sitting next to each other on a long flight.

The lawyer is thinking that Jamaicans are not so smart and they can be fooled easily...

So the lawyer asks if the Jamaican would like to play a fun game.

The Jamaican is tired and just wants to take a nap, so he politely declines and tries to catch a few winks.

The lawyer persists and says that the game is a lot of fun.

Lawyer says ‘I ask you a question, and if you don’t know the answer, you pay me only $5’; You ask me one, and if I don’t know the answer, I will pay you $500.’ This catches the Jamaican’s attention and to keep the lawyer quiet, he agrees to play the game.

The lawyer asks the first question.

‘What’s the distance from The Earth to the moon?’

The Jamaican doesn’t say a word, reaches in his pocket pulls out a five-dollar bill, and hands it to the lawyer.

Now, it’s the Jamaican’s turn.

He asks the lawyer, ‘What goes up a hill with three legs, and comes down with four?’

The lawyer uses his laptop and searches all the references he knows.

He uses the air-phone; he searches the Net and even the Library of Congress.

He sends e-mails to all the smart friends he knows; all to no avail.

After one hour of searching, he finally gives up.

He awakens the Jamaican and hands him $500.

The Jamaican pockets the $500 and goes right back to sleep.

(The lawyer is going nuts not knowing the answer.)

He awakens the Jamaican and asks, ‘Well, so what goes up a hill with three legs and comes down with four?’

The Jamaican reaches in his pocket, hands the lawyer $5 and goes back to sleep.

Doctors

Two SURGEONS and a dermatologist were having lunch in the hospital cafeteria when the first two doctors began to laugh hysterically.

“What’s so funny?” the dermatologist asked, confused.

“Sorry, you wouldn’t understand,” one of the surgeons said. “It’s an inside joke.”

New Yorkers

Some New Yorkers were on a safari in the jungles of a little-explored faraway country when they were captured by cannibals.

“Oh, yes!” the chief of the tribe exclaimed.

“We’re going to put you all into big pots of water, cook you and eat you.”

“You can’t do that to me,” the tour leader said.

“I’m the editor of The New Yorker!”

“Well,” he responded, “tonight you will be editor-in-chief!”

The Psychic Ward

Visiting the Psychiatric ward, a man asked how doctors decide to institutionalize a patient.

“Well,” the director said, “we fill a bathtub, then offer a teaspoon, a teacup and a bucket to the patient, and ask him to empty the tub.”

“I get it,” the visitor said. “A normal person would use the bucket because it is the biggest.”

“No,” the director said. “A normal person would pull the plug.”

Don’t joke with Jamaicans. We only talk different...

The lawyer is going nuts because he does not know the ans

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FROM THE DALAI LAMA SAYINGS: “If you believe that the quickest way to a man’s heart is the stomach, know that you are aiming too high”.

I love being married. It’s so great to find that one special person you want to annoy for the rest of your life.

They have come up with a perfect understanding. He won’t try to run her life, and he won’t try to run his, either.

He early on let her know who is the boss. He looked her right in the eye and clearly said, “You’re the boss.”

Marriage is the only war in which you sleep with the enemy.

The woman cries before the wedding; the man afterward.

“ Men wouldn’t lie as much to the women in their life if the women in their life didn’t ask so many questions.” “ Some bosses are like clouds the minute they disappear the day suddenly gets brighter.” “ To err is human. To blame someone else for your problem is strategic.”

One day my housework-challenged husband decided to wash his Sweat-Shirt. Seconds after he stepped into the laundry room, he shouted to me, ‘What setting do I use on the washing machine?’

‘It depends,’ I replied. ‘What does it say on your shirt?’

He yelled back, ‘ Blackburn Rovers.’

And they say blondes are dumb...

Every mother generally hopes that her daughter will snag a better husband than she managed to do...but she’s certain that her boy will never get as great a wife as his father did.

Compromise: An amiable arrangement between husband and wife whereby they agree to let her have her own way.

Q: What do you call an intelligent, good looking, sensitive man?

A: A rumor

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‘It’s just too hot to wear clothes today,’ Jack says as he stepped out of the shower, ‘honey, what do you think the neighbors would think if I mowed the lawn like this?’

‘Probably that I married you for your money,’ she replied.

A couple are lying in bed. The man says, ‘I am going to make you the happiest woman in the world.’

The woman replies, ‘I’ll miss you...’