CWL Magazine Issue #16

Publisher Pelican Publishers Limited

Welcome to the final issue of the Caribbean Wellness and Lifestyle Magazine for 2009. It was indeed a challenging year, but we thank you, our valued readers for your continued support.

Everyone around the world, in one way or another, is facing difficulties due to the global financial challenge. This challenge automatically sets up stressors of various kinds which affect us physically, mentally and spiritually.

We feel this issue of the magazine can help individuals deal with these stressors by informing them of the negative and positive impact everyday items or actions have on their lives. This issue focuses on the steps everyone can take to start living a wellness oriented lifestyle or maintaining same, despite the tough economy. Despite the expected greater challenges Jamaica and other countries will have to face in 2010, we hope this issue of the magazine will help improve your overall wellbeing, so you will be better equipped to weather these challenges into the new year.

Irrespective of the financial crisis, there are other issues in life that need to be dealt with also. Weight management is one of these issues, and is particularly important as improper weight management can lead to a host of other health problems such as heart disease or kidney failure. Perhaps you been trying in vain to lose weight or maintain the weight you want.

Check out the Physical Wellness section for advice on why this may be happening and what you need to do to ensure success. Also featured in this section are tips on how to keep you and your family safe from ordinary cold and flu viruses and the potentially deadly Influenza H1N1 (Swine Flu). Also check out our articles on foods that can add tremendous health benefits if added to the diet as well as foods that you may want to eliminate. In the Mental & Spiritual Wellness section we look at debt and its effects on an individual’s psyche, provide well needed tips on how to mitigate the effects of stress and insight as to how one can find an ‘inner peace’. The Entertainment section contains our regular crossword puzzles, jokes and did you know features, as well as an article which suggests a few ways in which you can spend more time with your family and create lasting memories in the process. Plan on hosting a party any time soon? Be sure to follow our proper hosting etiquette tips as well. Also be sure to check out the Fitness Corner section, where we not only provide you with exercise tips, but also show you how these exercises should be performed as well.

The magazine has undergone some design changes and we welcome your feedback on this. Tell us what you think! We appreciate all your phone calls and emails and encourage you to continue to send us your comments, suggestions, short stories, poems and articles at pelicanpublishers@ cwjamaica.com. To all our readers, thank you once again for all your support and we look forward to a continuing relationship in the New Year.

Happy Reading!

Editor-in-chief Dr. Henry Lowe

Editoral/Production Nordia Johnson

Assitant Editors Tamela Johnson Andreaa Dias-Brown

Writers Dr. Anthony Vendryes Dr. Hame Persaud Dr. Keerti Singh Nordia Johnson

Marketing/sales manager Nadia Willie

Layout & Design Shane Dennis

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@cwjamaica.com info@pelicanpublishersja.com Website: www.pelicanpublishersja.com

Physical Wellness 6-24 6 7 8 9 10 12 13 14 15 16 16 17 18 19 20 22 23 24 24

Watch that sugar Gift Ideas for the fitness fans on your list Vitamins: how much is too much Frequent causes of headaches 10 Additives to avoid The four pillars of wellness Shrimps - likkle but tallawah Flaxed: protection against heart disease and more The seven pillars of successful weight loss Safely burn away body fat Drink milk The healing powers of water If the nuts don’t get you the pinapple will The calorie delusion The cool weather wellness guide Staying fit after the big 40 Germ free travel tips Getting in the game Naughty, naughty, naughty

Fitness Corner 26 Stretch and strengthen

Entertainment

26-27 39-43

39 Stop, look and listen your way into stress free entertaining 40 Special feature: Dr. Hame Persaud 41 Fun ways to create lasting family traditions 42 Brain teaser 43 Did you know?

43 Jokes

Mental & Spiritual Wellness 29 30 30 31 31 32 33 34 36 37

29-37

Tips to reduce stress Is Vitamin D deficiency to blame for Autism Resveratrol suppresses prostate cancer development Holiday debt could negatively affect your psyche The holiday blues Sex, drugs and hope How to face food fears Inner peace can contribute to outer peace Maintain wellness this festive season Finding your inner chi

Science & Technology

45-49

45 The scary waste of power 46 Don’t get scammed through social networking sites 47 Check it twice: buying a laptop for that special someone 48 Can the internet find you a cure?

49 Your computer needs you

Beauty & Sexuality

51-54

51 Skincare technologies in the right places 52 Your most embarassing beauty questions answered 53 The stress free method for becoming a multi-orgasmic woman 53 Gay or straight?

54 Fertility: new research yields fresh insight 54 Pomegranate juice may treat erectile dysfunction

S

upplements are big business. Millions of people worldwide are now recognizing the value of supplements and the debate of just how much is too much has taken on a life of its own. A balanced diet, rich in vitamins is best, however some individuals tend to have a not so balanced diet and consume supplements with the belief that this will pick up the slack. It does not work this way however and it will take much commitment from persons to stick to a healthier way of eating. Many people mistakenly believe that you cannot take too many supplements. Like any other medication, vitamin supplements can become toxic to the body if too much of the vitamin is present. As the old adage goes ‘moderation is key’ and so you have to be careful not to consume too much or too little.

How much of a supplement you will be required to take will depend on how healthy you are and what your body requires. Lets’ take a look at 3 vitamins, their importance to the body and the consequences of a deficiency.

VITAMIN K This vitamin is extremely important to the blood clotting process. Without Vitamin K your blood would not be able to clot and it has been shown in some studies to help maintain strong bones in elderly people. We get Vitamin K via foods such as cereals, soybeans and green leafy vegetables such as spinach.

A deficiency is extremely rare and occurs only if the body is not able to absorb the vitamin from the intestinal tract.

VITAMIN B Divided into 8 different categories, Vitamin B is important for proper cell metabolism. Collectively the 8 chemically distinct vitamins that make up Vitamin B are referred to as Vitamin B complex and consists of the following: o Vitamin B1 (Thiamine) o Vitamin B2 ( Riboflavin) o Vitamin B3 (Niacin or Niacinamide)

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o Vitamin B5 (Panthothenic Acid) o Vitamin B6 (Pyridixone) o Vitamin B7 (Biotin) o Vitamin B9 (Folic Acid) o Vitamin B12 (Cobalamins) In addition to assisting with metabolism, Vitamin B also helps keep the skin healthy, muscles toned and reduces the risk of pancreatic cancer; but only when it is ingested via food not in tablet form. Deficiencies in Vitamin B manifests itself in a variety of symptoms such as weight loss, dermatitis, insomnia, birth defects in newborns and heart failure and death in extreme cases. Sources of Vitamin B include potatoes, bananas, liver tuna and molasses.

VITAMIN D This vitamin comes in two major forms, namely Vitamin D2 and D3. The active form of Vitamin D found in the body is known as calcitrol and is important in the maintenance of several organ systems. Mainly however it serves to increase calcium flow into the bloodstream, promote calcium and phosphorous absorption from food in the intestines and re-absorption of calcium in the kidneys. Insufficient Vitamin D can cause bones to become brittle or misshapen and in children, bone softening diseases such as rickets can occur. In adults, osteomalacia (also a bone softening disease) can occur if the individual lacks Vitamin D, and it also possibly contributes to osteoporosis. Food sources of Vitamin D include milk, breakfast cereals and yogurt, which have been fortified with the vitamin and natural sources such as cod liver oil, fatty fish species (e.g. tuna, salmon, sardines), beef, liver and eggs. Sun exposure and vitamin supplements are also good sources.

By: Dr. Hame Persaud

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n the last Issue of the magazine, my article explained some of the approaches to dealing with migraine and cluster headaches.

Below I will relate the situation of a patient with headaches; a woman with all these four causes wrapped up in one: Menopause, Gastritis, Sleep Disorder & Abuse of Analgesics

On the request of a family friend, the doctor was asked to suggest a relief for the patients’ headaches since everything was tried (tests, X-rays and treatments).

The patient was at her wit’s end, she had tried everything, and now she did not know whether to turn, left or right, she had tried forward and she did not want to go backward.

HISTORY: She is now fifty two (52) years old, at age forty (40), she discovered she had large fibroids and had her womb removed (hysterectomy). Shortly after her hysterectomy she started experiencing headaches, hot flashes, joint (back) pains and an inability to sleep (anxious restlessness). All these symptoms are early signs of menopause and menopausal syndrome. She was tested for all the common causes of headaches in a scientific manner, i.e. checking the eyes, ears, nose and throat, checking for dental disorders, an X-ray and MRI of her skull and brain was done (to rule out tumor), and her sinuses were not inflamed. Lab tests were also done to rule out diabetes, high cholesterol, liver damage or kidney damage, and all of these were normal.

This woman used a large quantity of analgesics, which relieved her headaches and joint pains for a short time, but these returned and intensified over the years. Her stomach started to ache, hence investigations continued. Stomach Xrays (Barium Meal) were done and these were normal.

FOUR AREAS OF DISCUSSION: 1. MENOPAUSAL SYNDROME - includes headaches, joint and muscle pains, hot flashes, anxious restlessness, anxiety with depression, loss of function, and dry vagina with dyspareunia (painful intercourse). This can happen shortly after the removal of womb (with or without the removal of ovaries). The headaches can be caused by hypertension and diabetes in this age group. Hence blood pressure checks done every three (3) months along withS sugar, cholesterol and kidney functions tests (e.g. Creatinine and blood urea nitrogen) are useful . The main feature of “Headache” as a symptom of menopause was considered in this patient.

2. GASTRITIS - this can be caused by lack of sleep (restlessness), anxiety or use of analgesics (N.S.A.I.D.S-nonsteroidal anti-inflammatory drugs). In addition, check for other causes which can help to worsen the stomach disorder (many of which the patient was guilty of, e.g. chewing gum, smoking, irregular meals and consuming alcohol and spicy foods such as peppers and seasonings, excessive acidic juices such as oranges and grapefruits). Dental sepsis were all considered in this patient. Stresses, for which this patient had much concern, can by itself be a contributing factor, i.e. worry about health, financial status or interpersonal relationships 3. SLEEP DISORDER - can be regarded as present since she was quite concerned about her health e.g. whether she had cancer in her head or not. Going through menopause (change-of-life) could have contributed to her anxious sleeplessness and anxiety, even if she had no personal concerns or physical over activity; which frequently occurs in her job as a domestic worker who then had to go home to cook and care for her family. The gastritis could have provoked the headaches- which can occasionally be the only cause of headaches as well as the inability to sleep.

4. ANALGESICS OVERUSE - When analgesics are used to relieve the headaches, they tended to cause silent gastritis, with abdominal or chest pain. It may relieve the headaches for a short while but the headaches will return, as in this patient’s experience. Hence the “proof of the pudding is in the tasting”. A therapeutic trial of anti-stomach pain medications and mild tranquilizers gave complete relief and for the first time in 12 years, she had no headaches in two days and she was able to sleep better. Her follow up after three months was excellent. She was able to treat all her symptoms and kept on minimal medication. The correction of the gastritis (hyperacidity) sleep problems, and anxiety states were all treated.

December 09 - March 10

T

hey’re called additives but this does not necessarily mean they add anything more, nutritionally that is, to your food. Sure they help make your meal taste better and prevent certain items from going bad too quickly; but is the trade off worth it? Below we list some commonly used additives that just may be doing more harm than good: SODIUM NITRITE Often used to preserve the colour and flavor of meat products such as hot dogs, ham, luncheon meats and corned beef.

As a preservative, it hinders bacterial growth, however studies have linked its consumption to a variety of cancers.

MONOSODIUM GLUTAMATE More popularly known as MSG, this additive is used to enhance the flavor of certain foods such as soups and was widely used in restaurants. It can lead to migraine-like headaches and has been linked to nerve cell damage in the brains of baby mice. Due to what could be termed an onslaught of negative criticisms about its use, many restaurants and food manufacturers have gone to great lengths to distance themselves from MSG. ‘No MSG Added’ could be found on many product labels and restaurants advised patrons that the additive was not used in their dishes.

TRANS FATS This additive has been proven to cause heart disease and contribute to the conditions leading to stroke, heart attack and kidney failure. It does this by increasing the levels of low density lipoproteins (LDL) or bad cholesterol and decreasing the levels of high density lipoproteins (HDL) or good cholesterol.

Manufacturers are now required to place on their labels how much trans fats their product contains, but there is no such requirement for fast foods, which are often packed with trans fat.

Caribbean Wellness & Lifestyle Magazine

ASPARTAME Also known as Nutrasweet and Equal, this is typically found in diet or low calorie desserts, soft drinks and also in individual packages to be used as an alternative to sugar. Its safety has been widely debated, with the World Health Organization, the Food and Agricultural Organization and the U.S. Food and Drug Administration indicating that it is safe. The Center for Science in the Public Interest gave the product a low ranking however, due to animal studies showing a link with cancer. Whilst the product may not cause harm to everyone that uses it, some individuals may be extra sensitive to it and may not find out until the damage is done.

ACESULFAME-K A relatively new additive that is used as an artificial sweetener, is usually found in chewing gum and is up to 200 times sweeter than sugar.

FOOD COLOURINGS Blue #1 and 2; Red #3; Green #3 and Yellow #6 – These five artificial food colourings have been linked to cancer in animal testing and are typically found in baked goods, candy, beverages and fruit cocktails, to name a few. Although studies have shown them to be dangerous and linked to a variety of cancers such as cancer of the adrenal gland, kidney, bladder and thyroid, they are still being used today.

OLESTRA This is a synthetic fat that can be found in some potato chips. It prevents fat from being absorbed by the digestive system, leading to abdominal cramps, gas or diarrhea. Blocking fat absorption may sound like a good thing, but not only does Olestra block fat, it also blocks vitamin absorption.

WHITE SUGAR Found in baked goods, cereals and a variety of other products, it is not toxic, but too much is unhealthy. This is because excess sugar contributes to weight problems and too high a blood sugar level in diabetics. Excess sugar also robs the body of vitamins and minerals as the body will have to use them to metabolize all that sugar.

SODIUM CHLORIDE Also known as salt, this additive is a staple in most diets. Whilst it enhances the flavor of most foods and is fine in moderation, too much can cause a range of serious health issues such as hypertension, kidney failure, heart attack and stroke.

POTASSIUM BROMATE although rare, it is still legal in the United States and is mainly used to increase the volume in white flour and breads. It is known to cause cancer in animals and just small amounts can create problems for humans. At least one state in the U.S. – California requires products with this additive to have a cancer warning on its label

By: Dr. Anthony Vendryes

Stress management.

Your health should be your greatest wealth. But are you truly healthy?

Real health is not a negative condition, not just an absence of any diagnosed illness. No, it is something positive.

The World Health Organization (WHO) made this very clear over half-a-century ago in its classic definition of health: Health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity.

(WHO, 1948).

These four simple but powerful processes form the basis of my approach to virtually all the common lifestyle-related disorders that compromise our health.

My own belief is that the human body was designed to be healthy.

When the Good Book says that we are fearfully and wonderfully made, it is not just a nice-sounding phrase; it really is true. Our bodies have an incredible capacity to heal and repair themselves. Illness or disease is usually a reflection of our failure to take proper care of our bodies and minds.

Healing As a doctor, I have come to understand that I cannot really heal anyone. Healing is something that happens from within. Your body is the healer and the doctor’s role is to provide the support and assistance to facilitate the healing process.

Until we as a society fully accept this concept, we will continue to face the dilemma of “more medicines, less health”.

From my experience, there are four basic concepts that underpin and support real health. I call them the ‘four pillars of wellness’.

Nutrition Exercise Detoxification

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Exercise As the old saying goes: use it or lose it. The human body can be compared to a high-performance motor car. It needs high-quality fuel in the gas tank. That’s the nutritional part. But the body is designed to be active. If you never drove your car and left it parked all the time, the engine would eventually seize up and the body begin to rust away.

Similarly, many people are, in fact, suffering from ‘seize up’ and ‘rust down’ because of inactivity. Muscles get weak, joints get stiff, heart and lungs lose their efficiency and tension and stress overwhelm your mind.

The research shows that as little as 20 to 30 minutes of exercise, three to four times per week, can have amazing benefits to your physical and mental health. Try it.

Nutrition This is the first and probably the most-critical pillar, because you literally are what you eat. Your body is composed of trillions of cells - the

building blocks of the body. Your body is constantly repairing and renewing itself as each day millions of old, damaged cells die and new ones are created to replace them.

Your body is a work in progress.

But the quality and vitality of the new cells being created in your body right now, as you read this article, depend on the quality of the food you have been eating. Garbage in will produce garbage out. You literally are what you eat. Medical experts believe that as much as twothirds of today’s health problems are related to our unhealthy diet.

For almost 15 years, I have used and recommended a concept and programme called cellular nutrition for my patients and myself to enjoy the very best nutrition. The idea is simple: give the cells of the body the nutrients that they need and they know how to heal, mend and repair.

It works!

Detoxification Not only do we live in a polluted world, with chemicals and impurities in the food we eat, the water we drink and bathe in and the air we breathe, but just as the car’s engine produces toxic exhaust fumes, so our body’s metabolism produces toxic wastes. Sadly, our body’s natural pathways for elimination of

these poisons are often blocked and function poorly. We all carry a toxic burden.

The body normally detoxifies itself via the bowels, the liver, the kidneys, the skin and the breath. Several simple natural techniques are available to assist the body to get rid of accumulated impurities. These are referred to as cleansing or detoxification programmes.

Stress management Stress is a poorly understood concept. It is not a thing or person or circumstance. Those ‘things’ are called stressors. Stress is a reaction - your internal reaction to the stressor. Understanding this is critical because often we cannot change our stressors - for example, our spouse or boss - but we can always learn to change the way we react to them. In essence, stress management is self-management.

Sadly, many so-called stress management programmes really focus on stressor management. Real stress management is a skill that can be taught and learnt, just as how we can learn to swim or ride a bicycle.

Stress is, indeed, the enemy within!

So, use the four pillars of wellness in 2010 and you will enjoy true health and wellness.

Shrimps may be quite small when compared to other types of seafood, but they sure do pack a mighty punch when it comes to protecting us against big health issues. One four ounce serving of shrimp gives our bodies 64% of its daily selenium requirement and this is big news considering that researchers have found that selenium can help fight cancer. Not only can selenium help stop the growth of cancer cells, it can also induce them to destroy themselves.

By contributing to the formation of glutathione peroxidase, an antioxidant which helps clear the liver of poisons that could potentially develop into cancer, selenium plays a major role in the body’s war on disease. Shrimp also contains omega-three, which are believed to increase the bodies resistance to developing colorectal cancer, leukemia or myeloma and lymphoma.

Shrimps also come in handy in the fight against cardiovascular disease due to its Vitamin B12 content, which helps to

control harmful homocysteine levels, which damage the walls of the heart’s blood vessels. They are also chock full of omega-3 fatty acids which help the heart fight inflammation, prevent blood clots and recent research has shown that these fatty acids can actually lower the rate at which the heart beats, enabling it to rest more. Here are a few more ways in which shrimp proves itself to be a powerhouse of nutrition: • Omega-3 fatty acids found in shrimp are thought to be helpful in the fight against Alzeimer’s. research has shown that the fatty acids stop the build-up of the plaque that leads to the disease.

• May also help to control mood swings and alleviate depression • They are an excellent source of protein, which is essential to the body’s development • They are low in calories and fat

• Shrimps are also a good source of Vitamin D, Vitamin B3, iron, phosphorous, zinc, copper magnesium and tryptopham There is some concern however about the relatively high cholesterol content of shrimp and research has shown that shrimp increases levels of bad cholesterol. On the other hand, it has been shown to also increase the levels of good cholesterol, even more significantly than that of the bad cholesterol.

Like a number of other seafoods, shrimp is known to trigger various allergic reactions in individuals and excessive consumption may lead to purine build up in the body. Purines are a natural occurrence in plants, animals and humans that can cause kidney stones and gout. Hence, despite its undeniable benefits, it is very important that you check with your doctor before you include shrimp in your diet

December 09 - March 10

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ts nutty flavor may be subtle and its size small, but the flaxseed is a giant with regards to heart healthy nutrition. The dietary omega-3 fatty acids have proven their worth in helping to prevent cardiovascular disease and fish oil is the richest source of these heart-healthy fats. Among the plant foods that offer omega-3’s, flaxseed stands a cut above the rest.

Studies have shown that while canola and corn oil contain approximately 10% and 1% omega-3’s, respectively, flaxseed oil contains a whopping 57% omega 3, in the form of alpha-linolenic acid. The value of omega-3’s has been constantly proven in large population studies that normally consume large amounts of these heart-healthy oils. Scientific support for flaxseed is also abundant from dietary modification studies, which have shown the benefits of omega-3 rich seeds in decreasing risk factors for cardiovascular disease.

markers of tumor activity in women newly diagnosed with breast cancer.

For approximately one month, patients in one group ate a flax-rich muffin daily, while a control group ate an ordinary muffin each day. The flax-eaters showed significantly reduced levels of a marker for a tumorcell growth and increased levels in the orderly process of cancer cell death. The investigators concluded that dietary flaxseed may help reduce tumor growth in breast cancer patients. Growing evidence suggests that flaxseed may also help avert prostate cancer but further studies are needed to determine if flaxseed may offer protection against other cancers.

Rich in phytoestrogens, flaxseed may offer welcome relief to women suffering the discomforts of menopause.

Researchers at the Mayo Clinic demonstrated that flaxseed significantly decreased the occurrence of hot flashes in women who chose not to take estrogen therapy. Women suffering from regular hot flashes consumed 40 grams of flaxseed daily for six weeks.

The daily frequence of hot flashes was reduce by a dramatic 50% at the study’s end, from an average of 7.3 hot flashes daily to 3.6 hot flashes per day.

Flaxseed is a rich source of both soluble and insoluble fiber. Soluble fiber forms a gel like matrix with water that adds bulk to stools and promotes more regular bowel movements. Nutritional scientists believe that the insoluble fiber found in flaxseed helps slow the release of sugar into the bloodstream following a meal prevents spikes in blood glucose levels.

Scientists have estimated that a remarkable 30-40% of all cancers could be prevented through dietary and lifestyle strategies alone. Flaxseed may play an important role in a cancer preventative diet. Canadian researched studies the effects of dietary flaxseed on key

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If you increase your intake of flax however, you should also drink more water. Also keep in mind that when choosing flaxseed to add to your diet, choose grounded flaxseed rather than whole ones as the whole form will simply pass through the digestive system. Enjoy flaxseed on your cereal or yogurt, vegetable or salads.

You can also bake it into cakes or muffins.

Diet and weight loss have been touted as the way to lose lose weight for so long that the phrase has become more of a cliché than a meaningful scientific fact.

The reality is a lot more is needed than a drop in caloric intake and physical activity to lose and keep off extra body fat. Below we list the seven steps overweight and aging individuals should adhere to, in order to achieve their ideal body weight.

1. Restore Insulin Sensitivity – aging causes insulin receptors present on cell membranes to lose youthful sensitivity or function resulting in insulin resistance. This affects the ability of cells to efficiently take and utilize glucose to produce energy. Glucose that is not taken up by energy producing cells causes excess insulin to be released. Insulin sensitivity can be restored via nutrients such as chromium, magnesium or fish oil can help. The drug Merformin also enhances insulin sensitivity but currently it has only been approved for the treatment of type 2 diabetes. The most effective way to restore sensitivity however, is a reduction in caloric intake. Restricting intake to under 1,500-1,800 calories per day has been found to decrease insulin blood levels.

2. Restore Youthful Hormone Balance – the high failure rate of dieting can also be partially attributed to an alteration in hormone levels that occur with aging. Quite a few men today suffer from abdominal obesity, which is the most dangerous kind. It is often quite difficult for aging men to lose inches around their waistline if they lack free testosterone, particularly when estrogen is present. Nutrient formulas that contain that contain plant extracts which inhibit the conversion of testosterone into estrogen can be beneficial. The thyroid gland in a number of aging men and women may also be functioning at less than optimal levels, prompting weight gain.

3. Control Rate of Carbohydrate Absorption – consuming just five grams of soluble fiber before or after meals will significantly stem the glucose-insulin surge. Plant fiber is very filling and studies indicate that it results in less snacking and binging and a high fiber diet has been linked with lower body weight. Some fibers are more beneficial than others, for example Beta-glucans, which are derived from oats and barley and have been shown to be quite effective in slowing down carbohydrate consumption.

4. Increase Physical Activity – Exercise is essential and beneficial because it not only uses up stored body fat calories but also induces changes at the cellular level that assist with better weight control. In addition to this it also improves insulin sensitivity 5. Restore Brain Serotonin – when the brain is being supplied with enough serotonin satiety – a desire to limit further food intake – occurs. A serotonin deficiency has been linked to carbohydrate binging. It has been shown that obese individuals have low blood tryptophan levels, indicating that overeating patterns may be related to a serotonin deficiency.

6. Restore Resting Energy Expenditure Rate – until now it was difficult for aging individuals to lose significant body fat stores, even when following a low calorie diet, ingesting fiber and exercising. The missing link was a safe method to burn off stored body fat and Pomegranate seed oil is one product that has be shown to safely boost the metabolic rate.

7. Eat to Live a Long and Healthy Life – a credible weight loss program cannot include a fad diet that one cannot follow for the long term. Individuals have to choose whether ingesting foods known to cause weight gain and disease is more important than ingesting healthier foods that facilitate weight loss and protect against diseases.

A change of lifestyle is critical to ensure safe and responsible weight loss. The improvement in quality of life proves that the choice to live a healthy lifestyle will reap benefits that far outweigh a reduction in disease risk.

December 09 - March 10

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ne of the main reasons individuals accumulate excess body fat is due to the dramatic decrease in metabolic energy expenditure, i.e. burning calories, brought on with aging. This helps explain why dieting alone can so often fail to provide long term weight control. This is why it is important that individuals learn how to boost their resting metabolic rate, in order to lose significant amounts of stored body fat. Fucoxanthin, an edible seeweed extract has been found to ‘switch on’ so to speak, the fat burning capacity of white fat. Animal and human studies have both shown that taking fucoxanthin supplements increases resting energy expenditure and reduces body weight and abdominal and liver fat storage; the latter of which are associated with increasing the risk of insulin resistance and metabolic disease.

New research has revealed that you can actually put your body fat to work by increasing energy expenditure, i.e. using up those calories! The important thing to recognize is that all fat is not create equal. Most of the fat that exists in humans is ‘white adipose tissue’ or white fate. It is this type of fat that stores most of the body’s fat energy, produces those unsightly changes in body contours and

M

ost of us have grown up thinking that milk is the perfect food and without it our diets would suffer.

Every mother insists her child drink milk to have strong bones and good teeth, and for older folks, to help prevent osteoporosis. How much of that is really true?

If most of us listened to our body, we would realize that consuming milk causes a variety of problems such as lactose intolerance – which leads to embarrassing diarrhea and flatulence – it also increases mucus production. This mucus then lines the digestive and respiratory tracts and set up an perfect breeding ground for bacterial and yeast growth and may prevent vital nutrients from being absorbed into the digestive tract.

Studies have shown a strong tie between consuming milk and juvenile diabetes and, surprisingly, more hostile and aggressive behavior. The size of milk protein molecules often trigger allergic reactions and the high protein content actually leads to a loss of calcium in urine. Also, one of the two sugars that makes up lactose has been linked to ovarian cancer and infertility.

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carries out detrimental endocrine functions. White fat exclusively produces all the disease risk factors that are associated with increased body fat content. The other type of fatty tissue, ‘brown adipose tissue’ or brown fat is so rare in adults that it was believed, until quite recently, that it was absent from the adult body. This type of fat however is found in significant quantities in human babies, small mammals and large mammals that hibernate. There is one thing that all these creatures have in common and this is that they all need to generate heat efficiently via a process known as non shivering thermogenesis. This process increases metabolic rate and resting energy expenditure with little or no movement or exercise.

The plant extract fucoxanthin has been found to do what was previously thought impossible, and that is to thermogenenis of white body fat without the stimulatory effects. In addition to this it also induces weight loss and improve blood markers associated with inflammation of the blood vessels. Burning white body fat is critical to ensuring that your weight loss program does succeed and fucoxanthin supplements have proven a safe way to do this.

Autistic patients show a marked improvement when taken off dairy and gluten and some children who suffered from constant ear infections, asthma and eczema, found that these cleared up when milk and dairy was removed from the diet. Children who were raised dairy-free, rarely needed tubes in their ears and postnasal drip and stuffiness were absent. With all this, why then would anybody want to have milk as a part of their diet? Advertising has a huge role to play in this: We’ve all seen the advertisements promoting milk as good for you.

Humans should consume milk that possesses just the right amounts of calcium, magnesium and other nutrients. Cow’s milk has a large protein molecule that is needed to produce the massive muscles found on a cow. These animals walk rather quickly after birth and so their milk has the amount of calcium needed to rapidly strengthen the weak legs of a calf. Humans don’t begin to walk till months after birth and so do not need such a high concentration of protein that early in life. Even the cows themselves stop drinking their own

milk after a few months and they continue to grow and develop.

How do they do this? All that green grass, that’s how.

Vegetables, have just the right amount of calcium to magnesium ratio humans need, and the calcium is already in a form that is useable for humans. Quite a few of us drink foods rich in calcium but forget about the magnesium, which is needed by the body to utilize the calcium effectively.

Without magnesium, the calcium may actually do more harm than good. How? Have you ever had muscle cramps, been constipated, suffer from menstrual cramps or have high blood pressure?

This can be indicative of a lack of magnesium and/or too much calcium. It is important that you eat more fresh fruits and vegetables in a variety of colours to enhance the nutrient value.

Quite a few products, such as soy, which you can find in health food stores or regular supermarkets, can be used as a replacement for dairy. Research indicates that a bit of soy in the diet could help protect us from is from heart disease, breast cancer and menopausal symptoms. In addition to soy there are other milk substitutes that are made from rice or a combination of rice, soy, almond, oat, potato, pea and tofu. Cheese like substitutes are also available and whilst the taste may take a bit of getting used to, you will in time, and you can enjoy eating knowing that what you are eating is not posing a threat to your health.

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ater is life. All the body’s chemical processes need water in order to occur and the earth is composed of approximately 70% water. Quite a few myths and skepticisms about water exist, hence its utilization for physical healing and spiritual healing.

Here are a few interesting facts about water: Water is of major importance to all living things. In some organisms, water makes up 90% of their body weight. Our cells are full of water and its capability to dissolve so numerous substances allows the cells to use valuable nutrients, minerals, and chemicals. Water is also the means of transport used by the body to eliminate waste.

You definitely need it If you were to totally drain your body of water there would not be much left as most of your organs, including the brain are made up of water. If you do not consume enough water your body will start to transfer the water stored in ‘less important’ systems to ‘more important’ systems. Question is which systems would you consider as less vital?

Water an effective medicine Water is perhaps the most effective medicine in nature due to its role in cleansing and removing toxins from the body. Stress, growing, or any other change, will cause the body to produce chemicals and other waste that need to be removed from the system.

Drink enough and stay healthy It is recommended that you drink at least eight glasses of eight ounces water per day and up to twice that amount in warmer climates. Giving your body the water it needs to function properly, can actually have an effect on diseases such as: arthritis, asthma, depression, diabetes, excess weight, high blood pressure, high cholesterol and migraine, just to name a few.

It is never too late for water You can never drink too much water, however, as with anything else you should not overdo it. Remember, making a habit of drinking adequate amounts of water will not return results overnight. It possibly took years to develop the problem and as such it will take a while before it can be cured, however drinking more water is your first step towards achieving this.

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ost individuals do not have to think twice about snacking on a handful of peanuts or having a cool slice of pineapple on a hot day. For a select few however, even being in close proximity to either item can induce severe skin rashes, stomach cramps and in extreme cases, even death. If you have ever travelled, especially within the United States, perhaps you were looking forward to eating your bag of nuts only to have the captain announce that someone onboard has a severe nut allergy and as such would you please not open the package onboard. But what exactly are food allergies? What causes them and how do you find out if you have one (apart from breaking out into a rash.)

barley and rye. This is known as coeliac disease and symptoms include diarrhea and weight loss.

The body’s immune system serves to protect it from bacteria or any foreign substances that may have the potential to cause it harm. However, sometimes the immune system overreacts to what would be considered a perfectly normal or harmless substance or food, resulting in an allergic reaction. Most individuals who have food allergies have immunoglobulin E (IgE) antibodies that are just waiting to react to a particular substance (known as an allergen). When the antibody senses the presence of the allergen it alerts the mast cells around blood vessels and within the skin and these cells respond by releasing histamine. Histamine causes small blood vessels to expand, resulting in the tell-tale symptoms of itching, skin rash or swelling in and around the mouth. The most dangerous sign and result of an allergic reaction is anaphylaxis, where the entire body reacts to the presence of an allergen. anaphylaxis can cause a drastic drop in blood pressure, breathing problems and even death. IgE is not the only allergy causing antibody. The immune system’s T-cells can also overreact to the presence of the proteins normally found in the gluten of wheat,

3. Food challenges – research teams are now adding allergens to chocolate and each team feeds its subjects increasing amounts at timed intervals to see if a reaction, e.g. swelling or skin rash, occurs.

Caribbean Wellness & Lifestyle Magazine

There are three main ways in which you can test for allergic reactions: 1. The skin-prick test – a tiny droplet of a substance considered to be an allergen is placed on an individual’s forearm and the skin then pricked with a needle. If any itching, swelling or redness occurs, this would be a positive indication of an allergy.

2. Blood tests – if high-levels of an allergen specific antibody is present in the blood then this would also indicate an allergy.

One should be careful not to confuse food allergies with ‘food intolerance.’ A food intolerance is caused by the body’s lack of a particular chemical(s) or enzyme(s) to digest a particular food and not by an overreaction of the immune system to the presence of a particular food. A common food intolerance is milk(lactose) intolerance, where the enzyme needed to break down lactose, which is the main sugar found in milk, is absent. Symptoms of this would include diarrhea, nausea or abdominal pain, but would not progress to the level of skin rashes, swelling, or anaphylaxis. Although the symptoms of an allergic reaction are treatable, scientists are yet to find a way to prevent the reactions. Research continues into the capacity of individuals to build up resistance and research team in the United Kingdom who have been exposing 4 children with peanut allergies to

small amounts of peanut flour, have found that after 6 months, the subjects were able to tolerate ten whole peanuts per day. Do not try this at home however, if you or anyone else within your household is allergic to peanuts!

Are we going overboard however in our efforts to protect allergy sufferers from being exposed to allergens? Does everyone else on the airplane have to do without peanuts just because you must?

Proponents of banning in public spaces say yes because this will help to reduce the risk of having an individual undergo unnecessary discomfort and possibly face death.

On the other hand, sociologist at Harvard Medical School, Nicholas Christakis described some banning efforts as “representing a gross overreaction to the magnitude of the threat.” Worried parents may also try to micromanage their child’s diet and activities so much so that the child becomes psychologically distressed.

Overall the answer to this question is really a matter of how sympathetic individuals are to the situation. Allergic reactions can be scary for sufferers and their loved ones and so whilst you may really want to eat your nuts, chances are you won’t break out in a rash if you don’t.

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very day individuals who are watching their weight or who are health conscious, keep at the forefront of their minds, the mantra that keeping their caloric intake low, will guarantee weight loss or optimal weight maintenance. And so you religiously check those food labels to ensure those calories don’t exceed your magic number and stay within the recommended daily value range and squeeze in all the food groups, you should be safe, you rationalize.

Well, you are partially right as you do have to balance calories taken in versus calories burnt off, but it turns out that food labels may not be the best source from which to estimate your caloric intake. Some researchers now contend that the science behind food labels is outdated and does not accurately portray the amount of energy the body actually derives from a food. They contend that labels may actually underestimate figures by as much as 25% and that is more than enough to throw your diet right out the window.

The calorie counts found on food labels are based on a system developed by chemist, Wilbur Olin Atwater in the late 19th century.

He calculated the amount of energy contained in a variety of foods by burning samples in controlled conditions and then measuring the amount of energy released as heat.

In order to estimate how much of

this raw energy was used by the body, Atwater then calculated how much energy was lost via undigested food in faeces and urine and these figures were then subtracted from the total. The figures derived from this method are approximate and as most individuals know, our bodies digest food, not incinerate it and digestion uses different levels of energy for different foods.

This reduces the amount of calories extracted from food by the body, between 5% and 25%, a significant number that is not reflected on food labels. In real life, the errors in calculating calorie content make a big difference, but what should be done about it?

Some nutritionists argue that nothing should be done, as despite the imperfections of the current system, it does make it easier to determine a ballpark figure. In addition to this, changing something that is so widely used would necessitate a large volume of animal and human research, and a more complicated label than consumers are used to.

Despite the errors in the calorie counts system, it is highly unlikely that adjustments will even nearly solve the obesity crisis, but what it will do is help the consumer make a more informed dietary choice.

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t’s never too late to get and stay in shape and many people use getting older as an excuse as to why they are not in better shape. With proper diet and exercise you could be 90 years old and still be fit enough to go out to dinner and dancing. You’ve heard all the ways to do this before, don’t drink excessively, don’t smoke, exercise, eat right and get enough rest. Sounds easy enough, but then your job, your kids, your spouse, your church…you know…life, gets in the way. We are bombarded with so many things to do each day that in all honesty nutrition and fitness are the last things on your mind. Don’t beat yourself up too much, you can’t be perfect in life, but by the time middle age comes around it is essential that you ‘get with the program’ so to speak.

New studies are showing that if we stay in shape during our 40’s, 50’s and 60’s, then the odds are in our favour to remain healthy up to our 90’s. individuals who keep active and flexible decrease their risk of suffering from diabetes, osteoporosis and heart attacks. People seem to think that the body will automatically slow down with age but in fact what is actually happening is that when we age, we stop moving, causing the body to slow down. It’s just as the old adage says ‘move it or lose it.’ Here are a few expert tips on staying fit in and beyond middle age.

In your 40’s – this is when the body starts to loss bone and muscle mass, with women losing more of the former

and men more of the latter. Take advantage of this period of relative youth to strengthen your heart and core muscles and get rid of excess fat, especially around the belly. Take on as much vigorous exercise, such as running or speed walking, as you can, as this decade in which it is important to get in shape. Don’t overexert yourself however, the aim is to get fit not injured.

In your 50’s – this is a time when changing hormones can cause problems in diet and exercise plans. At least once for

the day, give the heart a good workout to increase oxygen flow throughout the body. It is also at this time that aches and pains begin to kick in, so care should be taken with your spine and joints. Lower impact activities such as power walking or golf (without the cart) are good choices and strength training can help to build lean, not bulky muscles.

In your 60’s and upwards – be sure you are drinking enough water as our thirst mechanism gets weaker with

age. It’s best to avoid strenuous sports and walk as much as your knees can handle. If everyday activities such as walking or climbing stairs start to get difficult, belief it or not exercising can help make it easier. At this point, keeping fit is not about competing with others or yourself.

If you were inactive person, ensure that you get a full physical assessment from your doctor before you commence any exercise routine. Also, remember to listen to your body. If you feel sore take a day or so to recover, your body may need a bit more time to do this but once you remain active there’s no reason for you not to enjoy fulsome health into your 70’s and beyond.

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4. Get enough sleep so your body is adequately rested and primed to combat germs.

Lots of people got quite uneasy if not downright terrified of flying recently and it wasn’t due to terrorism. Influenza H1N1(swine flu) struck fear into the hearts of travelers who began to imagine going on a business trip or vacation perfectly healthy, only to be struck down by this fast acting flu. Re-circulating air in plane cabins can allow the transmission of diseases, but germs aren’t the only place where germs abound. Think door handles, seats, hand railings and not to mention public bathrooms. Prior to swine flu, picking up a bug during travel was pretty common and whether it is swine flu, a severe head cold or the regular flu, it still makes you feel pretty miserable. So what can you do to? Here are a few tips: 1. Wash your hands often and for at least 30 seconds. If you do not have access to water, carry a hand sanitizing gel. Open bathroom doors with a paper towel as studies have found E-coli on them, because most people do not wash their hands.

2. Drink extra water on a flight. Due to the ‘dry air’ in airplanes, you need to keep yourself hydrated to remove gunk from cells.

3. Eat healthy to keep the immune system in tip top shape. Foods with excess fat, sugar and caffeine tend to bog the system down.

5. If you have a long flight, bring your own small blanket or pillow cover as who wants to use the same pillow someone you don’t even know has?

6. Keep moving. Walk around to increase circulation, particularly in the legs. This is a big help on longer flights 7. Carry hand sanitizer or antiseptic wipes to the bathroom.

Germs enter the body through the eyes, nose and mouth, so be careful not to put your hands in your face. So stop biting those nails and don’t put your fingers in your mouth or rub your eyes after reading that magazine that countless other people have touched.

Remember you pass on germs too so if you sneeze or cough, cover your nose and mouth completely with a handkerchief or tissue and not your sleeve. Keep your food covered as long as possible particularly when you are in a crowd. Your breath carries particles and saliva periodically escapes while having a conversation over each other’s plates of food and you really don’t want to eat anyone else’s germs do you? Enjoy your flight and always remember to plan for good health and be positive.

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Get up off that couch and start playing those video games! That’s a statement you probably don’t hear very often but thanks to new active title video games, physical activity is quickly emerging as the future of play. Individuals of all ages are now rediscovering the joy of interactive gaming. These games are much easier to gravitate towards and it is an activity that can be shared with family and friends and all of a sudden, it’s like a family get together.

The Nintendo Wii is probably the most successful example of this heightened interest in gaming for physical activity. It has popped up virtually everywhere, from hotels to cruises and even nursing homes. Now more individuals worldwide have a renewed interest in health and physical wellness, thanks to best selling workouts such as Wii Fit and EA Sports Active.

But why is there so much interest now? Interactive games are not a new concept but the Wii has been such a great success because it actually works as advertised.

Although these video gaming systems can be expensive, if you have the discretionary income to purchase one, consider it not just a gift for the kids, but also as an investment in your overall physical health. Purchase a physical activity game and get up and join in! The games are not limited to strict exercise routines and so if you can purchase an interactive golfing game or tennis. You’ll feel like you’re really out on the court in no time. If you need to get out some aggression whilst getting fabulously toned arms, try interactive boxing. The possibilities abound with regards to how you can use your interactive gaming system to get fit and game designers continue to develop new titles every day. It’s just one more way in which families can come together to enjoy an activity that is not only positive but healthy.

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Has your everyday life become so routine that you’ve worn a groove into the path from your home to work?

Or perhaps you can go about completing your daily activities blindfolded without even thinking twice? If you can…then you just may be stuck in a rut. Here are a few tips you can try to add some spice to your life and to remind yourself that there is a whole lot more to life.

Dress Up Dig deep into your closet to find that outfit you haven’t worn in a while, but makes you look like a million bucks. Or do something crazy and wear that ultraviolet tie your grandmother gave you for Christmas ten years ago

Tell A Tall Tale Make up a crazy story and tell it to the next stranger you speak with, like the insurance agent who calls at dinnertime or the guy beside you on the bus Crash A Party Get dressed up and head out to a fancy local hotspot Have Sex Someplace New In the car, at the park…the possibilities are endless. Think like you did when you were a teenager.

Go Rogue At Work March into your boss’s office and share with him/ her ideas for improving business.

Attend An Age-Inappropriate Event Go to a senior citizens bingo game or an event at the local high school.

Go On Strike Let your family know they’re on their own with dinner, laundry of homework for one night.

Instead take a long shower or better yet, a bubble bath, and crawl into bed extra early Say Yes Accept an invite to go somewhere even though you may have already made plans for that night.

Cancel that and do what you really want to do.

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egular physical activity is an important aspect of maintaining muscle and keeping that scale in check.

Experts recommend that 30-60 minutes of moderate to intense activity be done for at least five days a week.

If you want to lose weight increase the length and intensity of your exercise regimen, eat healthy and don’t forget to cut back on those portion sizes!

much can you have and how often can you have it?

Try to have smaller portions less often and eat a half of that portion.

Consider the following facts for an individual who weighs 170 pounds: - One hour of jogging burns 540 calories - One hour of aerobics burns 460 calories

Moderate those fancy desserts: Just think, the dessert - One hour of walking burns 310 calories you traditionally thought of as light and refreshing is actually loaded with sugar, fat and calories! How - One hour of weight training burns 260 calories Stretching is a fantastic way to improve range of motion, flexibility and balance. Research suggests that stretching a few times per week with a light set of weights may lead to even better results than stretching empty handed

A common yoga move, this exercise helps to tone the arms, stomach and increases flexibility of the spine.

- Lie flat on the floor with legs stretched backwards and the tops of your feet facing downwards.

- Bend your elbows and place your palms flat on the floor.

- Inhale and slowly raise your upper body using you arm muscles.

- Try to hold for 10 seconds with your goal being to be able to hold for 30 seconds.

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This move is a fantastic stretch for the entire body and can actually help to relieve back pain.

- Sit on the floor with your knees directly below your hips and hands slightly in front of your shoulders.

- Spread your palms, exhale and lift your knees away from the floor.

- Keep the knees slightly bent at first, exhale then push your thighs back and stretch your heels towards the floor.

- Straighten the knees but be sure not to lock them.

Also known as the Alternate Leg Kick, exercises your lower back. You will want to start this exercise by laying down flat on your stomach with your body fully extended.

Put your arms straight out in front of you with your palms facing downwards. Lift your left arm above your right arm. Then, keeping your legs straight, lift your right leg off the ground as far as you can.

Hold this position for at least 4 seconds before slowly lowering your leg and raising the other leg. You want to work toward being able to hold this position for 20 seconds. Also, adding wrist and ankle weights to your workout will increase resistance and tone your lower back muscles even more.

This exercise is a fitness instructors favourite due to its simplicity and effectiveness. It’s great for toning the hamstrings and buttocks.

Begin by lying on your back with your shoulders and arms firmly on the floor. Bend your knees and draw your feet as close to your buttock as you can. Next, arch your back so that your pelvis thrusts upward.

Hold this position for at least 20 seconds and try to work up to holding it for 30 seconds. As you repeat this move, you should feel more and more stretching in your front hips.

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Have you been running on all cylinders throughout the entire year and no matter how hard you try, you just cannot seem to slow down. You have become so conditioned to this frenetic pace that your brain is constantly in overdrive mode and this will eventually lead to burnout or stress. Here are a few ideas on how you can slow things down: • There is no way you can do everything, so set • De-clutter your mind by writing down all those limits on those expectations of yours! Sometimes ideas floating around in your head. This actually helps there is no one pushing you but yourself. because once you have written the ideas down you no longer have to worry about forgetting them and • Give yourself a break! Take a walk in the park or pressing your brain to keep the facts straight. go to the cinema and watch a good comedy.

• Put answering the phone on pause when you are • Lighten up on the road rage. There is nothing you taking some downtime. Let your voicemail pick up can really do about traffic, so keep a cool head and and take the time to read a good book, sleep or remember: cursing at the driver in front of you does spend some time with that special someone. not guarantee they’ll go any faster. Try listening to some music to take your mind off the length of the • Don’t rush yourself through a major change in journey. your life. Whether it is a change of career, death of a loved one or divorce, you need to give yourself time • Don’t give yourself exact times to arrive at to adjust. Change is a process, not an event. appointments. Allowing extra time will help if any unforeseen problems pop up and help you relax • Get help. As much as you may want to deny it, because you won’t feel so rushed. getting help from family members or friends with tasks is the practical thing to do.

• Don’t try to multi-task everything. Practice concentrating on one activity at a time. Whether it be baking a cake, decorating the house or playing with the kids. This way you can actually enjoy what it is you’re doing and not constantly thinking of the next thing on your list.

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illions of individuals worldwide suffer from depression and are prescribed anti-depressant medications, but many of them, particularly men, become even more depressed due to the libido zapping, orgasm inhibiting effects of these medications Selective serotonin reuptake inhibitors (SSRI’s) such as Prozac, Zoloft and Paxil are among the best products available to treat depression, but researchers estimate that as much as a half of all patients who are prescribed these medications will discontinue its use due to bedroom difficulties. This of course presents a public health problem as citizens in need of treatment for a potentially fatal illness are not receiving the necessary treatment.

There is hope however as doctors have developed quite a few ways in which the sexual problems faced by patients on anti-depressants can be mitigated. A greater understanding of sexuality has led to doctors being able to identify the problematic areas in each individual. As such they have determined that sexual response occurs in four phases: 1. drive (desire of libido) 2. arousal (erectile function in men and lubrication in women) 3. orgasm 4. resolution ( a content feeling) In a study conducted by Dr. Anita Clayton, Professor of Psychiatry at the University of Virginia, two-thirds of men who experienced sexual difficulties with SSRI’s experienced these difficulties in the desire and orgasmic phase. Women on the other hand were more likely to suffer from arousal difficulties.

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The simple solution some doctors say is to give your body some time to adjust to the medication, after which your sex life may well improve. Some 30% of patients eventually develop a tolerance for the particular drug they are taking.

This may take up to six months and some individuals are willing to wait this time period.

Another strategy suggested by doctors is for individuals to schedule a period, perhaps over a weekend, when they do not take their medication. This method however is only for the individual who is disciplined enough to re-start their medication at the beginning of the new week, and who do not mind ‘penciling in’ sex. Also, individuals being treated with Prozac would not benefit from this method due to the length of time which the medication stays in the body.

Patients could also consider changing medications. There will still be side effects but perhaps a bit of nausea may not seem as bad compared to an inability to have orgasms.

Individuals could also take Wellbutrin, another antidepressant but not an SSRI, to help increase dopamine-a neurotransmitter believed to increase desire.

For men, if the main difficulty is arousal, Viagra would help and for women if the main difficulty is lubrication, a lubricant or extended foreplay could be of immense assistance. Ongoing communication with a doctor is key to ensuring that any of the aforementioned strategies to work. A general practitioner may also not have the time to have extended sit down talks with patients about their sex lives; as such it is a good idea to speak with a psychiatrist, especially if side-effects are being experienced. Talking to a complete stranger about your sex life or lack thereof, may very well be difficult and embarrassing, but in order to get on the pathway to recovery it is definitely the right decision.

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hen the holidays turn into something to get through rather than something to celebrate, something is wrong. Holidays are supposed to be happy times, so why do so many people get depressed, frustrated and stressed out?

Carolyn Costin, eating disorder therapist and director of Monte Nido Treatment Center knows all too well how problematic holidays can be. She has spent years helping her clients gear up for the holiday season by helping them rethink and reframe the way they perceive and handle this time of year.

Most people face food issues during the holidays, but for those who struggle with eating disorders, the holidays pose additional anxiety and pressure to an already dysfunctional relationship with food. Costin says she goes over the following tips with her eating disorder clients to make the holidays not only less overwhelming, but even fun. These same tips are useful for anyone who wants to make the holiday experience the best it could be.

Tip 1: Don’t focus on the food Make a list of all the other things that you can pay attention to at holiday parties or family gatherings such as seeing old friends, singing together, playing games, decorating things and making gifts.

Tip 2: Put things in perspective Remember that a holiday party, and holiday gatherings in general, are really just a short period of time. There is an end in sight. Besides, even if you feel like you make mistakes, overeat or don’t handle things well, you can use these incidents as lessons to learn from.

Tip 3: Balance is the key * There are no “bad” foods, just bad eating habits. * Don’t deny yourself, but don’t ignore body signals such as fullness. * Don’t be on or off a diet. Instead be on a healthy, balanced overall eating plan. * Bake with your kids or friends and bring the goods to homeless shelters or others in need.

Tip 4: Plan ahead *If you are going to attend a party, plan your food accordingly if you know it will be a problem, for example you might be able to skip your afternoon snack and have dessert at the party instead. If you are in treatment for an eating disorder, be sure to check this out with your dietitian or therapist. * Plan special time for yourself to “get away” from the holiday stress. Get a manicure, go to the park, take a bubble bath.

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Tip 5: Be on the offense not the defense * If your relatives are coming to you, take control and be responsible for the food and activities. * Have plenty of things to do to take your mind off of food, e.g. go to the movies, take a walk, shop, have a picnic at the park or spend some time at the beach. * If you have a problem with a relative but have to see them over the holidays, take responsibility for making it better/ livable – write a letter or take the person aside and talk. * Create your own image of family gatherings. Know what is realistic for you and your loved ones. * Let the people you love know what a gift they are to you already. * Don’t see anything as an obligation, do things differently. * Spend time spreading goodwill and showering people with love.

These rules won’t ensure that there will be no problems or that your holidays will be exactly as you would like, but they can help things be more enjoyable and less stressful. It’s important to figure out what works for you and to remember that you have a part in making the holidays all that they can and are supposed to be.

Courtesy of ARAcontent

‘Peace on earth’ is a phrase you usually hear quite often during the holidays. Many of us however often have to wonder where that peace is. Whether it be trying to find peace in the chaos of our own lives or trying to wrap our heads around hope for peace in the Middle East, ‘peace’ on earth sure seems elusive.

A quick glance around will remind us that we live in a far from perfect world: • In life, we struggle to find peace with ourselves. We regret past mistakes, struggle with our present weaknesses, and worry about the future.

So many people are trying to ‘find themselves’ in different ways and constantly searching for a purpose in life through relationships, work, leisure and travel pursuits • There is also a longing for peace in our relationships with others. Some search for the perfect person to date, whilst others avoid conflict at all cost and allow the fear of failure and regret lead to giving up. Other times we take for granted those closest to us and experience the not-so-nice daily realities living in close proximity with them. We become frustrated and angry over the mistakes of others.

• We struggle with the uncertainty of tomorrow and the turmoil going on in the world around us. World news brings few positive reports, if any. We wonder if ‘peace on earth’ is even a possibility.

Optimists would say that things are better now than they were several decades ago. But why do we still long for a better

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world? Even when we long for it, no matter how hard we try, reality seems to get in the way and ground us quickly.

Sure we are progressing, but if we as human beings have so much potential to be good, why are we not consistently living up to it? Even with the best of intentions, our human effort to be good and make this world a better place seems to fall short.

So where can we turn for hope of peace? Many individuals have found that being more spiritually grounded helps them maintain a certain level of inner peace that in turn manifests itself in their everyday lives.

Being spiritually centered helps us to: • Find wholeness and peace with ourselves. Our esteem is now based on what God thinks of us -- something that never changes -- instead of on the fluctuating opinions of others, short-lived accomplishments or changing circumstances. Our identity is based on who God has made us to be, not on the things that we do.

• Find wholeness and peace in our relationship with others because we begin to change and see people through more compassionate and patient eyes and growth is facilitated by extending this to others.

Becoming more spiritually centered does not mean that life will now be totally free of conflict. Instead it offers a hope that there is something better to come, and gives us the strength to give just a hint of what that better world could be like, now.

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.

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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 Health Foundation and seizing strategic opportunities to achieve this vision.

By: Dr. Keerti Singh

The Holiday Season is upon us again and with it comes parties, excessive spending, stress, and of course good food! Along with all the fun and excitement comes the pressure to look great and get into those special clothes you have got for yourself. Overindulgence in too many high calorie treats and not exercising to burn those calories off, will lead to an increase in weight. Moderation is the key to enjoying your favourite festive foods and still keep the scale in check. Remember to have a balanced diet rich in all nutrients and vitamins and a daily intake of multivitamin supplements is also recommended.

Here are some tips to help you to enjoy all that good food and stay in shape at the same time: Physical 1) Go slow on foods packed with sugar, and fat. Take one serving or a half serving depending on your age and weight 2) Make use of refined oils, low fat(skimmed) milk and low sugar ingredients while making sweets and snacks at home. Use absorptive paper napkins to absorb the excess oil in some food and snacks 3) Drink a glass of water before eating as this will partially fill your stomach and help you eat less.

4) Eat a salad or vegetables before going to a party. Never go to a party ravenous!

5) Limit your alcohol intake to not more than two small glasses for men and one for women. Avoid excessively sweetened beverages; all that sugar adds up!

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6) Take small sips and relish your drink. Try to spend more time chatting and socializing to stay away from the dinner table whilst you can.

7) Do not pile your plate with treats you may not need but are likely to eat. Take one or two items and come back for more if you really need to.

8) If you are the host place left over’s immediately in the freezer after serving or even better, offer them to your guests when they are leaving.

Remember depriving yourself from good food will not make you look and feel better, the key is to eat in moderation!

Gorging on high calorie food raises your sugar and cholesterol levels but exercise can help you cut them down.

Climb stairs more often and try to maintain a regular exercise routine it is important to keep moving Mental (Emotional & Social Wellbeing) Holidays are also a time of togetherness for family and friends.

Family get togethers can include an after meal walk or a backyard sports session to digest the food better and counter the consumed calories. Such sessions can be a golden opportunity for the family to indulge in light hearted humor, socialize and get some activity in, all at the same time. Besides this can make up for the long gaps of no interaction during the rest of the year and helps members appreciate the importance of a happy family.

Some Activity tips 1) morning walks with your partner or a family member will not only motivate you to exercise but also give you the opportunity to discuss your problems or take advice.

2) Plan for a family day out to the beach

3) Buy the kids presents that they can use for some activity like bicycles or sports gear 4) Offer to clean up and tidy the place after the treat or party 5) Involve your self in activities such as gardening Such get togethers also help an individual to de-stress from day to day problems.

SPIRITUAL The holidays may be a time for celebration and merry making but we are likely to come across some of the negative consequences it may bring to some of us who may need medical help. This can range from increased stress levels, family conflicts, alcohol abuse, domestic violence, leading to loneliness and depression.

The Global economic slump and the associated financial problems is likely to make this holiday season a bit more stressful and tiresome than the rest. Stress can result due to time constraints, as well as financial and social demands and general overindulgence combined with a lack of physical exercise can lead to excess fatigue, one of the main telltale signs of stress. Some other symptoms of stress to watch out for are sleeplessness, irritability , anxiety, lack of appetite, headaches and poor concentration.

The holidays are a time for family and happiness but it could also be sad and nostalgic for those who have lost loved ones. It could also be a period of loneliness for those whose are away from their family and loved ones and are on their own. Nurses and family practitioners who come in contact with such people can offer their help and support.

We can follow the following five ways to promote positive mental wellbeing 1) Connect with the people around you.

2) Be active, Step outside go for a walk or a run, garden, dance it will make you feel good.

3) Notice the beauty of nature around you, changing seasons, a child’s laughter…savour the moment.

4) Keep learning and trying new things. Fix your bike, cook a new dish 5) Give or do something nice to a good friend or a stranger.

Smile.

More tips wellbeing

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• Spend some time with yourself, do something that pleases you like a body massage or a pedicure • Know your limitations don’t go overboard with preparations So it is very important to: • Eat a healthy balanced diet • Maintain a healthy body weight • Be physically active • Lead a spiritual life • Attend at least one church (religious) service So this festive season it is important to have a count and eat policy to control how much you eat. Let the festivities begin!

Ch’I (pronounced chee) is a Chinese word that is used to describe the natural energy of the universe. Although this is a natural energy, it is also spiritual or supernatural. It is sometimes referred to as subtle energy and is believed to permeate all things including the human body. One of the key concepts of chi is that of harmony. Trouble whether in the universe or in the body is a function of disharmony of things being out of balance and in need of restoration to equilibrium. But how do you go about finding this inner energy? Why not try Tai Chi, an ancient form of Chinese martial arts that is not only a good workout but a good de-stressor.

In Tai Chi, one uses gentle fluid movements to reduce stress and improve our health.

In today’s fast paced, go getter society, individuals find themselves under much more stress than their predecessors from just a generation before. As such there is the constant search for different ways to relax and soothe the mind.

Tai Chi was developed some 2000 years ago by the Chinese in one way in which you can ‘find your centre’ in all the chaos in which we now live. Tai Chi has also been described as meditation in motion and practitioners believe it fosters the flow of positive or vital energy through the body. This energy, known as chi, literally translates to ‘air’ or ‘power.’

In Tai Chi, you go at your own pace, stretching and executing the various movements in a gliding motion, with each move flowing into the next and no breaks in between. When combined, the movements are known as forms or routines and are named after animals, e.g. Grasp the bird tail or White crane spreads its wings.

Tai Chi helps improve or maintain proper posture or balance due to the emphasis

placed on keeping the body upright. You may be told to imagine you are being held up by a string going from the top of the head into the heavens. In addition to improving posture, Tai Chi is also believed to massage the internal organs, improve the digestive system, foster the proper exchange of gases in the lungs and increase calmness and awareness.

Even if you do not use Tai Chi to meditate, it is still a very beneficial form of exercise because it is low impact, is weight bearing and so is helpful to the bones, it improves muscle strength, coordination and flexibility and eases arthritic pains and stiffness. Due to its less strenuous requirements on the body, Tai Chi is substantially beneficial to older persons and can be easily modified to suit any limitations they might have.

Whilst Tai Chi is relatively quite safe, there are some precautions to consider: 1. Improper positioning or overdoing it can lead to sprains and/or sore muscles 2. It is best not to practice immediately after eating or if you have an active infection 3. Individuals who are pregnant, have severe osteoporosis or hernia should check with a doctor to seek advice on which movements should be modified or not practiced at all.

To reap the maximum benefits of Tai Chi, particularly for stress reduction, try to practice as often as you can (but don’t overdo it). You can draw upon Tai Chi’s soothing meditative aspects wherever or whenever you are stuck in a stressful situation (such as that annoying traffic jam), to calm you down. So go ahead… discover your inner chi.

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Every electrical item you leave plugged in, from your home computer to your high-def, flat-screen TV, your microwave and cell-phone chargers, draws power even while it’s turned off or not being used. Major electronic items such as PCs and TVs are the biggest power-sucking culprits. This power drain adds up, costing consumers millions per year. Reducing non-productive energy consumption in your home is an easy way to do your part to help the environment and reduce your family’s carbon footprint – plus it could save you hundreds off your next electricity bill.

You can reduce this power drain with a few simple steps: * Buy ENERGY STAR rated products. These products are designed to not only use less power when operating, but to draw less standby power as well. Items ranging from televisions to laptops carry the rating. Log on to www.ENERGYSTAR.gov to learn more about the product rating program. * Don’t leave your laptop, cell phone, iPod or other chargers plugged into the wall outlet. Even these seemingly innocent cords consume standby power.

Instead, plug chargers into a product designed to halt the process such as the iGo Laptop Charger. The device uses up to 85 percent

less power than standard chargers and you never have to turn it on or off. You can also purchase a range of adapters that allow you to use the charger with virtually any electronic device that requires one. Visit www.iGo. com to learn more about this product. * Streamline the number of devices you have to plug into the wall. Like most people nowadays, you probably feel that you can’t live without your PC or DVR and need to leave it plugged in. But do you really need a TV in every room of the house and do you really need to leave them all plugged in? Reducing the number of devices in your home will reduce the amount of standby power you use and possibly help you to streamline your life a bit. * Unplug your appliances when they are not in use. And when it’s not practical to unplug some devices, like the PC, Wii game system or flat screen TV, you can keep them plugged in using a power management device that blocks standby power.

It is important that you learn more about stand-by power as not only can it have a negative effect on the environment but it also contributes to those high energy bills you’ve been receiving every month . Check out the following sites for more information: Courtesy of ARAcontent

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to independently verify the need. Call the person on their phone, or call a mutual friend and find out if they are aware of the situation.

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cam artists are always changing their schemes in an effort to trick consumers into handing over money or personal information. One of the latest scams involves hacking into social networking sites and then targeting specific friends in the victim’s account.

For example, a scam artist will gain access to ‘Susan’s’ Facebook account. The scammer will send an e-mail message to all of her friends pretending to be Susan and claiming to have been mugged, injured or arrested in a foreign country, and in need of some cash immediately. But in reality, Susan is completely unaware that this message was sent out because she did not send it.

Believing that this message is from Susan, her friends want to help and immediately follow her instructions to wire money through a money transfer service like Western Union. Later they discover that they sent money to a scam artist.

The following are some tips from Western Union to help you avoid becoming a victim of these ‘emergency’ scams through which fraudsters prey on people’s emotions and wallets: * If you receive an e-mail or phone call claiming a friend or family member needs cash, take a step back and attempt

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* Let your friend or family member know that you have received a call or e-mail from them claiming they need help.

If it turns out there isn’t an emergency situation happening, they will need to report the case to local police and the administrators of their social networking site. Also advise them to change their passwords and install or update an anti-virus and anti-spyware program to help protect their computer from hackers. * If you did send a money transfer through Western Union, and realize that it was a scam, immediately contact the company. If the transaction has not been picked up, it should be refunded to you. Contact the police if the money has been picked up and file a report about the scam. * Be aware of questionable situations. Scam scenarios can evolve quickly and the way scammers contact victims changes daily. Another scam similar to the social networking scheme that targets victims’ emotional reactions involves phone calls from people pretending to be family members or authority figures who claim to be in need of money for medical assistance or even bail.

Regardless of whether you are contacted online or through some other means, be suspicious of requests to send money to help a friend or family member out unless you can absolutely verify the information you’ve been given.

For more information on other scams or for more tips on how to protect yourself from scams, visit www.WesternUnion.com/fraud.

Courtesy of ARAcontent

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n today’s tough economy, many individuals have been racking their brains trying to think of practical gift ideas for loved ones. As the wireless revolution continues to dominate our personal and professional lives, a laptop or netbook is a hot gift to consider for those closest to you.

Netbooks were included in Amazon’s list of top gifts and their popularity is only growing.

shopping, identify how much you want to spend and what features you can skimp on to stay within your budget.

Laptops and netbooks are not just for college students anymore. They make the perfect gift for the busy person who is always on the go. But how do you know which laptop or netbook is best suited for your loved one? With so many options available, it is important to know the different features of each computer, as well as how the owner will be using it.

* How durable is the laptop or netbook?

There are a wide variety of laptops and netbooks available today and purchasing a new laptop can be daunting and overwhelming, especially when it is a special gift. Creating a list of ‘must haves’ is a good way to start your search.

Security is one aspect that is too often overlooked and with the size of laptops decreasing, that new laptop will be a prime target for thieves.

Here is a list of basic questions to help make choosing a laptop or netbook the easiest part of your shopping trip:

* How will the laptop be used?

Laptops are becoming more than just the family computer and are being used for movies, photos, gaming and music.

So before purchasing a laptop, figure out what it will be used for most, to determine what features it should include.

* Is security software included?

With laptops being stolen at a rate of one every 50 seconds, theft recovery is an important aspect of a new laptop purchase.

To truly get your money’s worth on the purchase of a new laptop or netbook, it needs to last. It is crucial that your new equipment can hold up in a variety of conditions.

It should have a long battery life and an exterior tough enough to handle being carted about.

* How much will you be storing on this new device?

When purchasing a laptop, think about how much information will be kept on the laptop versus an external hard drive. If the owner is planning to store larger items such as videos or digital photos, choose a laptop with a larger hard drive.

* What accessories will you need?

An extra battery for longer use, a discreet laptop bag or an extra power cord could come in handy and will ensure your gift is ready to be used and enjoyed right out of the box.

Courtesy of ARAcontent

* What is your budget?

The current state of the economy is affecting each and every one of us, so, now more than ever it is necessary that you get the most bang for your buck. So before

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here used to be a beauty rule that in order to benefit from high-quality, high-tech skincare products women had to shop at a high-priced specialty stores. With the current economic shift and consumers becoming increasingly internet savvy, that rule has changed with many shoppers discovering that they can find the same skincare product innovations for a greater value right at their local pharmacy.

Drugstore skincare brands are delivering innovation and value in two ways: tapping into natural resources and utilizing new advancements in skincare science. But for many, new advancements in skincare formulations can be confusing. What is stem cell technology and is it safe? How can peptides smooth lines?

Use this skincare shopping guide while at the drugstore to clarify the labels and find the right product for your skin and your budget.

Natural solutions Plants are rich in antioxidants and vitamins have healing and protective elements that women have trusted

for centuries. Here are some of the newest plant-based technologies to consider: Plant stem cells Scientists have found that apple stem cell extract helps to protect human skin cells from natural depletion and external stressors such as UV radiation.

It also allows new and healthy skin cells to regenerate, meaning that an apple a day may indeed keep the dermatologist away.

White peat extract This powerhouse ingredient contains twice-concentrated phyto power from the last Ice Age. The efficacy of peat is in its incredible ability to activate skin’s natural regeneration process and make skin more supple.

Arctic cloudberry Grown wild and hand-picked in the peat lands and forests of the Arctic, one small cloudberry contains twice the vitamin C of an orange 10 times its size. Cloudberry seeds yield an oil that contains essential fatty acids, antioxidants and carotenoids that protect skin from radical damage and enhance regeneration.

Sea buckthorn oil The oil derived from the Sea Buckthorn plant contains high levels of vitamin C as well as carotenoids, vitamin E and amino acids that help metabolize skin cells, promoting hydration and smoothness.

green tea, acai and pomegranate.

Scientific advancements Skincare technology buzzwords can confound shoppers. Formulas featuring these ingredients are a sure bet to fight the signs of aging: Ceramides These lipids, that are depleted as the skin ages, along with cholesterol and fatty acids, form a barrier on the topmost layer of skin that keeps in moisture and blocks harmful chemicals.

Hyaluronic acid This acid occurs naturally in the body and works to fill the soft tissue and deliver intense hydration, plumping and firming for aging skin.

Polypeptides Polypeptides, often referred to simply as “peptides,� can stimulate the communication between cells to promote stronger, healthier and more youthful-looking skin.

GABA (Gamma-Aminobutyric Acid) Another ingredient found in the human body, GABA helps to temporarily relax the muscles responsible for wrinkling skin.

Courtesy of ARAcontent

Antioxidants and botanicals Ingredients that prevent free radicals from damaging healthy skin include antioxidants co-enzyme Q10, vitamins E and C and botanicals such as soy,

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MEN Apparently women are not the only ones with a biological clock. Studies have shown that men also have one and it slows down pretty early – around age 24. Similar to older women who get pregnant, the odds of an older man having a child with abnormalities such as Autism or Down’s Syndrome, increases.

A study on fertility treatments has discovered that the age of the father has as big an effect on conception and miscarriage as the mother’s. another study shows that men over the age of 40 had an increased chance of having a child with bipolar disorder.

WOMEN A UCLA study has shown that female voices tend to be higher and more alluringly feminine as ovulation approaches. The increased pitch however only occurred during introductory sentences (such as ‘hi my name is Ann) and not when vowels were pronounced.

This would suggest that the variation occurs when a message is being conveyed and so is done, though unwittingly, for effect. This is further proof that women exhibit subtle non-

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verbal cues, such as dressing differently, around the time of ovulation.

MENOPAUSE Once a woman gets to age 35 and perhaps even sooner, she begins to think about menopause, but is unsure as to when she will experience it. This may soon change however due to a discovery by scientists at the University Medical Center Utrecht in the Netherlands.

These scientists have discovered that a simple blood test to detect the anti-Mullerian hormone (AMH), which tracks egg supply, can predict the onset of menopause.

High AMH levels indicate that the ovaries are still releasing lots of eggs and by comparing the levels present in women aged 25-46 and that of postmenopausal women aged 58-70, researchers established cutoff points that could indicate when a change would occur hence implying how many years of fertility are left. More research needs to be done but it is a promising development.

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ecent controlled trial of pomegranate juice for treating mild to moderate erectile dysfunction in men found that the subjects were more likely to have improved scores when pomegranate juice was consumed. The trial enrolled 53 men with mild to moderate impotence, and had them consume pomegranate juice or a placebo for four weeks with a two week washout period preceded the switching of treatments. The test’s efficiency was assessed via two standardized scoring systems that quantify erectile function, namely the Global Assessment Questionnaires and the International Index of Erectile Function. Although the results were not of overall statistical significance, it was considered encouraging.

It is hoped that longer studies with larger cohorts with achieve significant results. These findings provide support to the conclusions of an earlier trial that used an animal model, where pomegranate juice also reversed erectile dysfunction symptoms. These improvements were attributed to the potent antioxidants to be found in the pomegranate.

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