HEALTH PROBLEMS You Should Never Ignore
ARE YOU REALLY AS THIN As You Think You Are?
THE NEWEST GAMING ADDICTION FarmVille
DIGGING YOURSELF Out Of Debt
ANGER CONTROL For Men SEX OBSTACLES: How to Overcome Them
TEA Beauty Elixir RETIRED What Should I Do Now? THE NEW Aphrodisiacs WHEN SLEEP Is a Problem
Publisher Pelican Publishers Limited
Editor-in-chief Dr. Henry Lowe
Editor at Large Mrs. Janet Wilson-Lowe
EditorIal & Production Nordia Johnson
Welcome to this issue of the Caribbean Wellness & Lifestyle magazine! As anticipated it has been a rather trying year so far, but the good news is that the light at the end of the tunnel is in sight. Of course if it is one thing we’ve learnt from enduring hardship, it is that change is necessary to face a new dawn. As such, we’ve decided to focus on ‘Renewal and Revitalization’ in this issue. Renewal is a critical aspect of the life cycle; as old things pass away, something new emerges to take its place. We’re here to guide you as to how you can shed those old habits, revitalize your body inside and out, or get a new perspective on your career or relationships. In the article ‘Get Glowing’, we provide useful tips on how you can revitalize your facial appearance; perhaps the recession has left you sporting a more sullen, drab look. If the upheaval and uncertainty in the job market have caused you to lose your job or take on a job that you do not like, the article ‘Mid-life Career Changes: Re-evaluating your Career’ is then a must read for its practical guidance on just how you can go about doing just that. Of course, balance is also important in one’s life and so we not only seek to guide you as to how you can renew and revitalize your look, your career or personal relationships, but your spirituality as well. The article ‘Renewing your Relationship With God’ is another stirring contribution from the Rev. Carlton Dennis. If you’re feeling, just generally, stuck in a rut and you are not exactly sure how to move forward, then check out the article ‘Getting Unstuck: 15 Ways to Change Your Life’ for concise tips on how to get things moving. Also check out the recipe corner for a delicious recipe from Nestle and in the Fitness Corner, you’ll find some ways in which you can ‘Liven up your Exercise Routine.’ Also look out for expert advice from Gymkahna instructor Mark McDonald on how you can get rid of that beer belly. In this issue, our Questions for the Doctor will be answered by Dr. Alverston Bailey. Continue to send in your questions and you just might receive an answer in the next issue! Between April 22-23 the Environmental Health Foundation hosted its 6TH annual Wellness and Lifestyle Promotion and it was a stellar event. The promotion kicked off with the Wellness Awards Ceremony and Dinner, which was followed by a series of seminars and workshops for young people and the general public. For a full rundown of what took place, including the award winners and photographs, see our Lifestyle section. Caribbean Wellness & Lifestyle magazine thanks you our valued readers for your continued support via phone calls and emails with suggestions and feedback. We encourage you to continue sending them to us at pelicanpublishersja@cwjamaica.com or 978-8377. We look forward to hearing from you!
Contributors Dr. Alverston Bailey Dr. Hame Persaud Rev. Dr. Carlton Dennis Nordia Johnson Mark McDonald Gillian Baldeo Paul Taylor Rosemarie Henry
Marketing/sales Nadia Willie
Layout & Design Shane Dennis
Photograph Contributions Byron Buckley (cover)
The Caribbean Wellness and Lifestyle magazine is published quarterly by Pelican Publishers Limited in Kingston, Jamaica, West Indies. © 2010 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 | 978-0048 Fax: (876) 978-0602 Email: pelicanpublishers@cwjamaica.com Website: www.pelicanpublishersja.com
Features Physical Wellness | 4-11 4•Rabbit food... not the only way to go 5•Serious office health risks 6•Start a supplement plan – the right way 7•Boost your immunity 8•Health problems you should never ignore 9•The pros and cons of tongue scraping - Dr. Hame Persaud 10•Are you really as thin as you think? 11•Questions for the Doctor -Dr. Alverston Bailey
For Men Only | 30-33
30•What you need to know to improve your vehicle’s longevity 31•Sex obstacles: how to overcome them 33•Anger control for men
Lifestyle | 34-50
23•The best way to clean electronics 23•Common healthcare terminologies 24•The newest gaming addiction: farmville
35•Tea... beauty elixir 35•The spice of life 36•Recipe corner: Shrimp Arrabbiata (provided by Nestlé) 37•15 foods to boost your mood 38•A smarter clean: a guide to tackling household chores 39•Cleaning green 40•The Environmental Health Foundation’s Annual Wellness & Lifestyle Promotion 2010 42•Shopping: men vs women (why is it so hard?) 43•Making a mid-life career change 43•At home asthma triggers 44•Retired - what should I do now? 46•Get some more tub time 46•Tips to travel safe 47•Tame that mane 48•The new aphrodisiacs 48•Get glowing 49•When sleep is a problem 50•Is aging a disease?
Healthy Wealth | 25-28
Entertainment | 51-52
Fitness Corner | 14-16 14•Liven up your exercise routine 15•The best exercises for a sexy, firm butt 16•From Beer Belly to six pack - Mark McDonald
Mental & Spiritual Wellness | 19-22 19•Perspcetive on wellness 20•Long and lean: the pilates body 21•Renewing your relationship with God - Rev. Dr. Carlton Dennis 22•Getting unstuck: 15 ways to dig your way out of life’s doldrums
Health Technology | 23-24
25•Digging yourself out of debt 27•Get your finances flowing with feng shui 28•Money & marriage
51•Did you know? 51•Jokes 52•Fashion conscious (Puzzle)
Rabbit food... not the only way to go
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e’ve seen it so many times. Dieters scarfing down serving after serving of green leafy vegetables or breaking a serious sweat trying to count carbs, calories, fiber and almost everything else. Does it really have to be this complicated to lose a few pounds? According to Jennifer Warren, a weight loss specialist at the Physicians Healthy Weight Center in New Hampshire, USA. So what can you do? Well firstly you need to look at a few things.
What type of foods do you find particularly irresistible: sweets, alcohol, dairy, red meat? An excess amount of any of these can easily cause you to miss your ideal caloric intake by hundreds of calories. If you eliminate even one of these specific food types from your diet, it could make a significant difference. If you need to drop a few pounds in a short period for example, this is a much safer way to do so, than crash dieting. You could also decide to fully incorporate change into your lifestyle; use the table below as a guide.
Sweets are essentially made up of sugar and do not give the body a sense of fullness because Potential Calorie Savings: they are digested so quickly. What you experience instead is a sharp spike and drop in your blood sugar, which only leaves you wanting more. At least 300 Don’t be fooled by those Cosmos, Mai Tai’s, and other ‘girly’ drinks, they pack a serious caloric punch. In addition to this alcohol tends to make you eat more, not just at that Potential Calorie Savings: moment, but also the day after. Your blood sugar level will drop overnight, causing you to wake up with a killer appetite. 300 - 500 White bread has one major thing in common with candy. It’s practically pure sugar as well. It’s easy to eat, but like sweets, causes a spike and crash in blood sugar levels. It’s hard to burn off and the calories just stick around and turn to fat. As convenient and delicious as white bread may be, you’re better off Potential Calorie Savings: sticking to whole grain.
Almost 1000
Of all the fattening foods we eat, cheese is among those with the highest caloric content. While it has been widely touted as being good for you, Jennifer Warren points out that this is not necessarily so. Potential Calorie Savings: Eliminating or decreasing your intake won’t cause your bones or teeth to A few Hundred suddenly start deteriorating due to a lack of calcium either. If you don’t want to eliminate your favourite foods from your diet, consider taking things down just a notch:
• •
Stay away from processed foods for a few days (that is any, or most things, that come in a package) Consume more fish and less red meat. Omega 3 fatty acids, which are abundant in certain types of fish, have been linked to lowering body fat.
| Caribbean Wellness & Lifestyle July - September 2010
Serious office health risks
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e’ve all been warned of the dangers of being a couch potato and sitting in front of the television all day long. Although you may not think about it, but it turns out sitting at a desk all day has its negative side effects too; including backaches, eyestrain and even insomnia. The number of physically demanding jobs has decreased over the years as technological advancements have increased and more individuals are becoming susceptible to the office health risks below: – if you keep repeating the same movement again and again, this can result in some pain and injury. Carpal Tunnel occurs when a nerve or nerves in the forearm is compressed by swollen bones and ligaments. It can also cause tingling or sharp pains. CARPAL TUNNEL SYNDROME
– stretching may help to reduce wrist tension and don’t give in to the temptation to rest your wrists on those wristpads that accompany ergonomic workstations. They are actually a guide for how high your wrists should be and so your hands should hover over them while typing and rest on them when you’re not typing. Prevent it
– sitting for a long time, especially with bad posture, can wreak havoc on your back. Slouching is not the only culprit, as sitting up straight and curving your back too much can also contribute to the problem. LOWER BACK PAIN
– in addition to fixing your bad posture, regular abdominal exercise that focuses on total core strengthening should ease some of the pressure. Prevent it
– spending hours staring at a computer screen, especially in bad lighting, obviously does not bode well for your eyes. Typical complaints include blurry vision, sensitivity, headaches and watery or too dry eyes. EYESTRAIN
– increase the font size so you do not need to squint and rest your eyes frequently by looking away from the screen. Prevent it
– believe it or not, your desk may be as much as 4oo times dirtier than your toilet. Think about it, how many times do you actually clean your desk, or have you ever cleaned it; and by cleaning, we’re not referring to clearing away all that paper. Your phone is the dirtiest, while your desk, mouse and keyboard follow. Also dangerous is food remnants getting in-between the keys on your keyboard, as this can and will attract disease carrying rodents if not cleaned. BACTERIA
– if you eat often at your desk, always have hand sanitizer on hand to clean your work area. This can also help you from picking up any air borne bacteria from coughing and sneezing co-workers. Prevent it
– regardless of how inactive your job is, stress can be a daily problem. Exerting yourself more can help to relieve this stress, as opposed to staying cooped up behind your desk. STRESSFUL ENVIRONMENT
– use breathing techniques to help handle minor stressors or take a few minutes break from the office. Video games have also been suggested by CareerBuilder.com, as a good stress reliever as well; just be careful not to overdo it. However, depending on where you work, you may want to try another technique. Prevent it
Caribbean Wellness & Lifestyle July - September 2010 |
Are you really as thin as you think?
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o everyone else, you’ve got the perfect body. You can fit into those size 6 jeans and the super-tight tank top and you don’t have to worry about those annoying diseases that only affect fat people. Right? Not so fast top model. According to Jimmy Bell, Molecular Imaging Professor at the Imperial College at the University of London, skinny people can also be fat – on the inside. This is termed ‘normal-weight obesity’ and occurs when people who weigh ‘light’ on a scale or have a regular body mass index of 24.9 or less, have high levels of internal body fat. Body mass index (BMI) has long been used to measure fat and the health risks that accompany it, although it does not actually measure body fat. So, while classifying people by BMI may be convenient, it’s not necessarily the most accurate. It can give individuals who are actually fit, but still heavy, a false sense of risk. A healthy BMI can also be misleading as people with a ‘normal’ BMI may be at risk if they have high levels of body fat. In the United States, the BMI and body fat of over 6000 adults were compared and it was found that a large number of individuals who were classified as normal-weight according to their BMI, were in fact obese by body fat standards. Even more worrying is that it was also found that many ‘thin but fat’ individuals had cardiovascular disease, abnormal cholesterol levels and high blood pressure. Society has become so obsessed with being thin nowadays, that some people tend to overlook the importance of also being healthy. Just being thin, does not equate to being healthy, hence it’s important to get a thorough check from your doctor, because you can’t always tell what’s going on inside by just looking on the outside.
|| Caribbean Caribbean Wellness Wellness&&Lifestyle Lifestyle July July--September September2010 2010
Questions for the Doctor -Dr. Alverston Bailey
Can I Overdose Vitamins?
on
Vitamins are essential substances that cannot be manufactured by the body. We need small amounts of vitamins for growth and development.
by Dr. Alverston Bailey
The term vitamin is derived from the phrase vital amine. There are two types. •
•
Fat-soluble vitamins (A, D, E and K) are usually found in meat and meat products, animal fat and vegetable oils, dairy products and fish. They are transported around the body in fat, and your body stores any excess in the liver and fatty tissues. Water-soluble vitamins (B, C, folic acid) are found in meat, fish, fruit, vegetables and wholegrains. They are transported around the body in water.
What problems can vitamins cause? Too little of just one vitamin may disturb the body’s balance and cause health problems. But taking too many vitamins can also be dangerous. This is especially true of the fatsoluble vitamins A, D, E and K because it’s harder for the body to get rid of any excess through the urine.
Vitamin A - acute toxicity causes headaches, photophobia (blurred vision), anorexia, nausea, vomiting, abdominal pain, drowsiness, irritability and seizures. Chronic overdosing can cause eczema, pruritus, dry and cracked skin, angular cheilitis, conjunctivitis, palmar and plantar peeling, alopecia, pain and tenderness, particularly in the long bones of the upper and lower extremities, blurred vision and frontal headache. Acute Vitamin D - toxicity causes muscle weakness, apathy, headaches, anorexia, irritability, nausea, vomiting, and bone pain. Chronic overdosing will result in constipation, anorexia, abdominal cramps, polydipsia (excessive drinking), polyuria (excess urinating), backache, hyperlipidemia (excess fat in the blood), and hypercalcemia (excess calcium). Vitamin E - toxicity causes nausea, gastric distress, abdominal cramps, diarrhea, headaches, fatigue, easy bruising and bleeding, diplopia (double vision), and muscle weakness Vitamin K - toxicity is usually seen in formula fed infants or those receiving synthetic vitamin K-3 (menadione) injections. Effects may include jaundice in newborns, hemolytic anemia, and hyperbilirubinemia (excessive bilirubin). Vitamin B1 - (thiamine) toxicity can cause tachycardia (rapid heart beats), hypotension (low blood pressure), headaches, anaphylaxis (allergies) weakness and convulsions.
Vitamin B3 - (Niacin) Acute toxicity effects include flushing, pruritus (itching), wheezing, vasodilation, headaches, increased intracranial blood flow, diarrhea and vomiting. Chronic toxicity effects include jaundice and; abnormal liver function. Vitamin B-6 - (pyridoxine) toxic effects include tachypnea (rapid breathing) and sensory neuropathies, such as burning pains in the limbs, clumsiness, paralysis, and perioral numbness (numbness around the mouth). Vitamin B-12 - (cyanocobalamin) has a low potential for toxicity and no adverse effects have been associated with excess vitamin B12 intake from food and supplements. Vitamin C - (ascorbic acid) toxic effects may be kidney stones, diarrhea, nausea, rebound scurvy in infants born to women taking high doses, possible dental decalcification, and increased estrogen levels. Folic acid - is generally nontoxic.
Vitamin B-2 - (riboflavin) generally is nontoxic.
Caribbean Wellness & Lifestyle July - September 2010 |
Healthy Snacks
Here are some snack tips: •
Plan snacks as a part of the day’s food plan.
•
Set aside a “snack spot” in the refrigerator and cupboard; keep it stocked with nutritious ready-to-eat snacks.
Healthy Snack Ideas •
Raw vegetables, such as celery, carrots, cauliflower, broccoli, green pepper, green beans, cucumbers; and mushrooms may be served with a lowfat dip.
•
Fresh fruit in season, cut in slices or halves, such as apples, oranges, mangoes, naseberries, etioti apples, bananas, peaches, grapefruit, grapes, melons, pears, star apples, sweetsops, plums or strawberries.
•
Low fat quick breads and muffins, such as pumpkin, banana or bran.
•
Non-sugared cereals, snack mixes made with popcorn and whole grain cereals.
Flexibility exercises: improve the range of motion of muscles and joints.
•
Low fat yogurt with fresh, frozen or canned fruit.
Physical exercise is any bodily activity that enhances or maintains physical fitness and overall health or wellness. It is performed for various reasons, such as:
Aerobic exercises: focus on increasing cardiovascular endurance such as cycling, swimming, walking, skipping rope, rowing, running, hiking or playing tennis.
•
Shakes with low fat milk or yogurt and fruit.
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Unsweetened fruit juices.
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strengthening muscles and the cardiovascular system,
•
honing athletic skills,
Anaerobic exercises: increase short-term muscle strength such as weight training, functional training or sprinting,
•
Heat exhaustion or heat stroke.
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weight loss or maintenance
•
Aggravation of a physical defect, such as a thrombosis or aneurysm.
•
enjoyment.
•
Rhabdomyolysis - damage to muscle.
•
Damage to tendons, ligaments, bones, cartilage, and joints.
•
Amenorrhoea (absence of the period) - often seen in girls who exercise compulsively due to disruption of their hormonal balance.
•
Osteoporosis - premature bone loss.
Snacking has become a way of life for both adults and children. Over 95 percent of the adults and children have at least one snack each day. Many common snack foods are high in fat, sugar and sodium. If these foods are used for snacks frequently, they can affect our health; predisposing us to obesity, diabetes and hypertension.
•
Offer snacks at regular times, such as midmorning and midafternoon.
•
Avoid high sugar, fatty and salty snacks, such as candy and soda pop.
Snacks can be good for us if we make healthy choices.
Can Too Much Exercise Be Bad For Me?
Frequent and regular physical exercise boosts the immune system, and helps prevent the “diseases of affluence” such as heart disease, cardiovascular disease, type 2 diabetes and obesity. It also improves mental health, helps prevent depression and helps to promote or maintain positive self-esteem.
Exercises are generally grouped into three types namely:
Excessive exercise can cause a variety of problems some of which are listed below: •
•
Water intoxication from prolific sweating (producing electrolyte losses) combined with consumption of large amounts of plain water Heart attack if overly intense exercise is performed by someone who is not at an appropriate level of fitness for that particular activity or has an undiagnosed rare condition like hypertrophic cardiomyopathy.
|| Caribbean Caribbean Wellness Wellness&&Lifestyle Lifestyle July July--September September2010 2010
From Beer Belly to six pack - Mark McDonald
F
by Mark McDonald
orget doing ‘abs’. I know a number of you just took in your collective breaths and furrowed your brows. But, yes. If you’re doing hundreds of the myriad of recommended abdominal exercises, with the end being to ‘flatten’ your tummy, then you labour in vain.
This may come as a shock to some but others, I’m sure, have been exposed to this information to some degree. There are several factors to consider when attempting to reduce the girth of one’s waistline. To understand why doing countless abdominals does NOT reduce belly fat, one must first have a basic understanding of human physiology. Fat is ONLY released via a process called “lypolysis’. This is where fatty acids are released into the bloodstream from fat stores to be ‘oxidized’; i.e. used for energy to do work. To induce this process, a deficit in total calories must first be created. This simply means that however many calories one needs to maintain one’s current body weight, must be reduced through increased expenditure, decreased intake or a combination of the two.
By creating this deficit, you are signaling your body to reduce overall body mass to meet the new lower calorie intake. It is not as simplistic as just reducing calories indiscriminately however. The ‘type’ of calorie matters. There are three ‘macro nutrients’: carbohydrates, fats and protein. These provide energy to our bodies for normal metabolic functioning. Minerals and vitamins are essential to body functions but are not a source of calories. Carbohydrates provide 4 calories per gram, protein also, but fat provides a whopping 9 calories per gram. Alcohol is also a source of calories, contributing 7 calories per gram, but it is not a nutrient source. Thus, it should be avoided. It is generally recommended that no more than 25% of total calories should come from fat. With the rest coming from complex – low glycomic – carbohydrates and LEAN protein. It may sound like a lot of work but it is important to have an idea of approximately how many calories one should be consuming each day if effective energy management is to be achieved. To determine this, your total body weight, and, if possible, your body
10 10 || Caribbean CaribbeanWellness Wellness&&Lifestyle Lifestyle July July--September September2010 2010
throughout the course of the day, separated by three hours. Your last meal should be high in protein with very little starch carbs, if any. Fibrous carbs are recommended at this sitting. Avoid fad diets. They don’t work over the long term. Your body will prevail against attempts such as this one to trick it. The popularity of ‘no carbs’ or ‘very low carb’ diets has been on the upsurge. The problem with diets of this type is several fold.
composition should first be determined. When these are ascertained, a daily caloric intake and, consequently, a deficit intake can be calculated. Let’s take, for example, a 160lb female with a 30% body fat reading. She has approximately 112lb of ‘lean’ body mass. Calories are determined preferably from lean body mass, not fat mass. Using one of the various formulae used to estimate BMR (basal metabolic rate) – this is the minimum amount of calories required by the body to function while lying flat on one’s back – we come to an estimate of 112 (11) + 500 = 1732. Five hundred calories were added to account for daily expenditure. To maintain her weight, she should be consuming approximately 1732 calories per day. To reduce weight, a deficit of up to 500 calories per day can be created. Thus, the example above could reduce calories through a combination of reduced intake and increased expenditure, to as low as 1232 calories but not below. There are 3500 calories in one pound of fat. Therefore, to lose fat at a rate of one pound per week, you would need to create a deficit of about 500 calories per day. Calories should somewhat be evenly divided among five meals
They do give the appearance of weight loss because, by cutting carbs, they reduce the amount of glycogen stored. Every gram of glycogen is stored with approximately 2.7 grams of water, thus there is an initial seeming significant loss in weight, but only from water and stored muscle glycogen. Lean tissue is also lost in the process but little fat. This induces an increase in the production of ketones (metabolities produced by breakdown of chemicals from exercise) in the blood. The process is called gluconeogenesis. This is where the body uses non-carbohydrate sources of energy as the main energy source. This is not a desirable state for the body. You are using primarily lean tissue and fat as fuel, because of the lack of carbs. It is called ketosis, an acidic state. You will experience fatigue, bad breath, loss of muscle, headaches, dizziness and nausea. Loss of lean body mass is one of the main culprits in a drop in metabolism in dieters. Every pound of muscle requires approximately 35-50 calories per pound per day to be maintained. Conversely, every pound that you lose REDUCES your ability to burn that much daily. So in your attempts to lose body fat you must do your best to preserve muscle. One way to do this is through resistance training and attention to balancing your macro-nutrient intake.
CaribbeanWellness Wellness&&Lifestyle LifestyleJuly July- September - September2010 2010| |1111 Caribbean
As to the question of exercise choice; choose exercises that use large muscle groups whenever possible, instead of focusing on smaller areas. Examples include, chest (bench press or incline press), back (deadlifts, all rowing movements), and legs (squats and leg presses). These exercises expend far more energy than choosing easier single joint exercises and/or smaller muscle groups; for example, abdominals, biceps and triceps. You absolutely CANNOT choose where you lose body fat. You can only affect the rate of fat loss. Doing abdominal exercises contributes only to strengthening the muscles and developing them. They do NOT strip fat from the fatty deposits in and around your mid section. The result of endless hours of toil spent crunching away will ONLY be visible when the outer-covering of fat is stripped from them using a combination of proper nutrition as outlined above and a
conscientious approach to resistance training. Increasing and varying aerobic exercise, and where applicable, ergogenic aids. Ergogenic aids include various supplements and herbs which have been shown in research to increase the rate of fat release. Examples include, but are not limited to, caffeine and L-carnitine. Studies have shown that caffeine used immediately prior to aerobic exercise has increased the rate of fat released when compared to a placebo. L-carnitine has been shown to increase the transport of fatty acids into cells’ mitochondria for energy production and this helps in fat loss because it accelerates the rate at which your body uses fatty acids for energy production. One should expect a fat loss of in the region of 4-5 pounds per month using the above suggestions. It means an attempt to permanently adjust your lifestyle but this also translates to permanent fat loss. Bye, bye beer belly.
Mark McDonald is a personal trainer at Gymkhana, Hilton Kingston.
12 12 || Caribbean Caribbean Wellness Wellness&&Lifestyle Lifestyle July July--September September2010 2010
Perspcetive on wellness
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ellness involves the different measures that we use to maintain good health and is geared towards preventing illness and disease. In many cases, by just using the advice given, we can resolve a problem before it escalates or worsens and this may go a far way in preventing illness and disease. This is definitely a positive approach to health care, rather than focusing only on treating and curing diseases. To develop a culture of wellness means to take a proactive approach to prevention rather than a reactive approach to cure.
One of the benefits of the wellness approach is that it provides knowledge that empowers you to take control of your life. It places the primary responsibility of achieving health and well-being on you, the individual. The health care provider will then play the secondary role as facilitator. That is, he/she will support your desires for health and wellness. The first step in taking control of your own health is to know yourself. That is, assessing the risk factors that you are exposed to through the environment and the genetic traits inherited from your parents, or those that you create through your own lifestyle choices.
Dimensions of Wellness There are five aspects of wellness:
1
Social Aspect
4
Mental Aspect
•
Creating and cultivating close relationships
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Managing time and stress effectively
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Acting assertively and not passively or aggressively
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Seeking medical advice
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Interacting well with others.
•
Viewing life’s challenges as positive growth opportunities
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Recognizing personal needs and striving to meet them.
2
Spiritual Aspect
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Finding a meaningful purpose in life
5
Physical Aspect
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Participating in activities that reflect positive inner values
•
•
Seeking harmony with yourself, others and a higher power/ divine being.
Maintaining a healthy weight - normal Body Mass Index (BMI)2 (19.5-26.5kg/m)
•
Having a normal blood pressure range (135/85 - 90/60 mmHg)
3
Emotional Aspect
•
Having a normal blood sugar (less than 105 mg/dL)
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Knowing and understanding your feelings
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Having normal blood cholesterol (total cholesterol less than 200mg/dL)
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Expressing feelings appropriately
•
•
Enjoying a sense of well-being even in the presence of adversity.
Doing regular exercise – this promotes strength, endurance and flexibility
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Eating a healthy diet – low fat, low sugar, low salt, and high fibre
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Not smoking
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Low/no alcohol consumption
•
Getting adequate restful sleep.
Info courtesy of: Accesing the Secrets of Wellness by Winston Davidson, Dr. Henry Lowe & Violet Wright.
CaribbeanWellness Wellness&&Lifestyle LifestyleJuly July- September - September2010 2010| |1313 Caribbean
Getting unstuck: 15 ways to dig your way out of life’s doldrums
T
here’s an old saying, “A ship is safe in the harbor, but that’s not what ships are made for.” This adage captures perfectly the feelings of a life unfulfilled; the feelings of frustration and powerlessness that come with being stuck in life. Perhaps you are stuck in an unsatisfying job or a less than fulfilling relationship. Maybe you are just bored with your life
and want a more fun and fulfilling life. You feel as if there is something more, something missing, but you don’t know what to do next or how. You wish things were different but you are too tired to think about changing anything. You are overwhelmed by your inability to move your life forward. You have reached an impasse in your life. For whatever reason, we all get stuck at some time in our lives. So how do you get unstuck and start living a fulfilled life? The only way to stop feeling frustrated and unfulfilled is to change how you think, speak and act. To get unstuck you must take action.
Here are some useful tips to get unstuck and lead a more productive and satisfying life:
1
Do not resist: Slow down, admit what is happening in your life and assess the situation. Facing the problem and defining it will allow you to take the right action. What is keeping you stuck? What is the best way to handle it to get unstuck?
Steps: Don’t look at the big picture otherwise the 8 Baby problem will overwhelm you. Figure out what you need to do next and take a small step forward. Keep asking yourself “What can I do next?” Keep moving forward steadily and eventually you’ll get to your goal.
too shall pass: When you are stuck in a rut it may 2 This seem that you will never break free. Recognize that this is
Ask for help: Getting unstuck means taking sound advice.
9 Share your true thoughts and feelings with a close family
simply a phase you are going through and that you have the power to change your situation. The sooner you come to this realization, the faster change will come.
3
4 5
6
7
member, friend or professional who can give you the support that you need. Change your company: Do not spend your time
10 commiserating with people who think life is unfair. No more
Take responsibility: You are responsible for the life you are living based on the choices you have made. Blaming your boss, your partner, your parents, your finances, anyone or anything else is a big mistake. Focusing on external factors will keep you stuck and you lose your power to make choices. Getting unstuck means no more victimization. Take back your power.
pity parties that will keep you stuck. Surround yourself with highly motivated people who are excited about life and will encourage you to be the same way. Get out more social: We tend to become withdrawn and
11 wallow in self-made pity in the low points of our life. Instead,
go to dinner or drinks with friends, take up a new sport or hobby, or join a gym or some other social activity where you can interact with other people.
Stop beating yourself up: You hit a bad patch in life; so what! Beating up on yourself will not change your circumstances. Moving right along . . . Do things differently: ‘Keep doing what you’ve always done and you’ll keep getting what you’ve always got’. Stop being complacent and make some positive changes in your life. Being stuck in a rut is really succumbing to a pattern of bad habits so change your routine. Don’t be afraid to take chances and to try things that are new and different. Focus on the present: I shoulda, woulda, coulda. But you didn’t! Don’t worry about things that have already passed. It is not helpful to dwell on what might have been. Once you are unstuck, you can reflect on patterns and behavior that lead to the problem.
Find something to be grateful for: Accept that life comes
12 with challenges. However, no matter how awful things may look there is always something to be grateful for. Giving thanks daily will help you to develop a grateful heart.
There are few absolutes in life: Life is an ever-changing
13 journey with no guarantees and nothing stays the same. What matters most is that you keep going.
Think before you act: Do not make decisions on impulse
14 when you are stuck in a rut. Some of the worst decisions are
Shift your thinking: Look for the possibilities in your problem. What lessons can be learned from the problems in your life? How can I use it to my benefit? How will it make me a better person? Create a vision for your life of where you want to be regardless of what is happening in your life. Feel it; celebrate it. This will help to shift your thinking.
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made during a crisis.
Beyond Yourself: Start your day with prayer or 15 Look meditation. With life being so busy and full of challenges,
creating a little quiet time to commune with a high power will bring you the calm, peace and guidance that you are seeking. The key to getting unstuck is to just get started. Get immersed in life and have fun.
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ost of us have a few of those fancy electronic gadgets that cost an arm and a leg to purchase. Of course you know it’s important to keep them protected and so you spend another arm and a leg to buy protective gear for them. So, that expensive smart phone has to have a hard case and travel pouch, so does the ipod, laptop and digital camera. But as much as you protect your electronics from damage via falling, do you put as much effort into protecting them from damage via dirt? In order to prevent al that frustrations and stress, we are giving you a few tips on how you can keep your electronics dirt free. The damaging effects of dirt may not be as instantaneous as a hard fall, but the end result can still be the same…you’ll no longer have the use of your gadget. Cleaning your devices can help prevent overheating, crashing and freezing for example. Plus, who wants to walk around with a dirty gadget attached to the side of their face (in the case of your phone). A good computer isn’t necessarily cheap to come by, and the more sophisticated or high-tech the accompanying software and hardware are, the more it’ll set you back. As such, do not use hand/paper towels to wipe down the screen. Some paper towels have a bit of a rougher texture and can actually scratch the screen. Your best option is a clean soft cloth, that has been moistened, not soaked, in distilled water preferably. Take care to ensure that your device is not connected to any power source or you could electrocute yourself. Also be very careful when moistening the cloth you will be using to wipe down the surface; if it drips, the liquid can seep into the bezel for example and damage the screen. Products containing ammonia and alcohol are not recommended. Hence, it is not a good idea to use Windex to clean your plasma television You can do a dry wipe down at first, to get rid of any surface dust, before using a moist cloth to get rid of smudges or any other residue. Remember that you should never apply liquid directly to the gadget, moisten the cloth, not the computer. For computer keyboards that attract dust and crumbs between the keys, a vacuum hose or dusting brush can be used to get rid of these. You should also consider regularly
sanitizing keyboards and computer mice, particularly if they are shared, as this is a very convenient way for germs to spread between users.
The best way to clean electronics
To clean the lens of your digital camera, also use a clean soft cloth to remove dust. To get rid of smudges, you will need to use a special lens cleaning fluid and not water or any other liquid. Luckily, telephones, iPods, mp3 players and other such small devices don’t require such extensive cleaning, but they require cleaning nonetheless. You can wipe them clean with a soft damp cloth. Sanitize them ever so often as well, particularly if you’ve been sick or share them, so as to keep germs at bay.
Common healthcare terminologies
Stethescope – The stethoscope is an acoustic medical device for listening to the internal sounds of the body. It is often used to listen to the lung and heart, as well as the intestines and blood flow in arteries and veins. In combination with a sphygmomanometer, it is also used for measurements of blood pressure. Sphygmomanometer – A sphygmomanometer or blood pressure meter is a device used to measure blood pressure. It comprises an inflatable cuff that is used to restrict blood flow, and a mercury or mechanical pressure gauge. MRI – Magnetic resonance imaging (MRI) is primarily a noninvasive medical imaging technique used in radiology to visualize detailed internal structure and limited function of the body. An MRI provides much greater contrast between the different soft tissues of the body than computed tomography (CT) scan does, making it especially useful in brain, musculoskeletal, cardiovascular, and cancer imaging. CT Scan – Computed tomography (CT) is a medical imaging method employing which is used to generate a three-dimen-
sional image of the inside of an object. DRE – A digital (finger) rectal examination is done to check for problems with organs or other structures in the pelvis and lower belly. It is often done for men as part of a complete physical examination, to check the prostate gland. It is utilized in a gynaelogical exam for women, to check the ovaries and uterus. Bacteria – Bacteria are very different from viruses. First of all, bacteria are much larger in size. The largest virus is only as big as the very smallest bacterium (singular for bacteria). Although they are smaller, the structure of bacteria is more complex than that of a virus. Virus – Viruses are very tiny, simple organisms; so simple in fact that they are not even technically seen as being ‘alive’. Their sole purpose is to reproduce. However, a virus is not able to metabolize, grow, or reproduce on its own, so must take over a host cell that provides these functions. Some information courtesy of Wikepedia and WebMd
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The newest gaming addiction: farmville
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s if Facebook really needed something else to make it even more addictive. After ignoring the numerous requests from friends to ‘be their neighbour’ on a virtual farm, I finally gave in – not so I could actually play the game – but so the requests would stop. But they didn’t stop, what I got instead were constant requests for tools, plants, animals and participation in barn raisings. In the real world, if my neighbours asked for such a smorgasbord of items this frequently, I’d move someplace else. But seeing that I couldn’t move, as I have no intention of being chased off Facebook by my overly enthusiastic faux-farmer friends, I decided on a particularly slow day to give my neighbours what they had been asking for. I sent cows, goats, chickens, picket fences and fig trees off to my friends, optimistic that they wouldn’t ask for any more. I was wrong. Not only did they ask me for more stuff, but they actually gave me stuff in return and fertilized my farm to boot! Call me crazy, but I was now intrigued, I mean I might as well plant something in all that fertilized soil shouldn’t I ? And so it began, my slow descent into the world of Farmville began with the first sown strawberry. I unwittingly believed that I could return to my farm at any time to harvest my crops, but to my horror my strawberries had withered and died by the time I returned to the game the next day. I found out then that each crop takes a certain amount of time to grow and if not harvested within a similar time period, will die; hence the need to constantly check in or have all your ‘hard work’ go down the drain. Needless to say, I became hooked. I became one of those people I had previously mocked as being addicted to a silly game. If you think I’m alone in my addiction, you’d be wrong. Farmville has become nothing short of an online phenomenon, with over 83 million active users…monthly.
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It’s not unusual now to witness individuals on the go, scurrying to tie up whatever errands they have to run, so they can get back to a computer to tend their crops. It’s actually been reported that some users are so dedicated they will wake up at intervals during the night to harvest crops before they die. Aside from inducing a manic following in some individuals, Farmville is very much into encouraging players to be good neighbours. If you really want to progress in the game, you need to get neighbours, you need to help out your neighbours and you need your neighbours to help you. It’s that camaraderie and possibly the fact that one is able to achieve all these things that you’d probably never attempt in real life. Live vicariously through Farmville. Call the addiction crazy or the game silly, but it has managed to snag a massive and loyal fan base. It’s all in good fun really. A way to pass the time if you’re at home or taking a five minute break at the office. Admittedly, some players take it too far, for example, waking up at nights to tend crops, ignoring their families or preventing them from using the computer so they can spend hours on their farm or using precious office hours to tend crops. This last reason in particular has caused some employers to ban playing the game, or using Facebook during office hours altogether, in an effort to stem the practice. If an employee however is so addicted as to wake up during the night to harvest crops, chances are they just might find some way to indulge at work without getting caught. While there are still lots of people who haven’t gotten hooked on the game out there, millions of others are. And while in real life you may never get such nice neigbours who’ll send you gifts all the time, Farmville is that means of escape whereby you can actually play out your farming dreams.
Digging yourself out of debt
Dealing with Your Debt – Be Forthright
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By Paul Taylor
he fallout from the world economic crisis has not left Jamaica or Jamaicans, for that matter, unscathed. Although the world economy is now emerging from this economic recession, the fiercest since the Great Depression of the 1930s, fears of “jobless growth” linger. However you view the situation, the level of unemployment that has resulted from this global economic fallout has had an adverse multiplier effect not only on productivity, but also on prosperity. Many persons who have lost their jobs have been left devastated. Others, who would hitherto depend on relatives and close friends abroad to bail them out, soon realized that their loved ones abroad were suffering the same fate. Global remittance flows have experienced a fall-off in the aftermath of the crisis. Such developments have further exacerbated the negative effects of the crisis on developing countries such as Jamaica.
Dealing with debt can be a daunting task. Notwithstanding, endeavour to come to terms with the problem. Ascertain the nature and extent of your indebtedness and take decisive steps to deal with it. Write down how much you owe, and begin listing approaches to addressing the matter. Do not lie to yourself; be honest in confronting the problem. Talk to a friend in which you confide about the situation and/or seek professional help from a financial adviser.
provider and discuss a reduction in interest rates where possible, while asking your mortgage company to consider options to make your loan payment more manageable. For example, you may ask that the terms of your mortgage be extended, so as to reduce the monthly payment. As your situation improves you may be in a position to renegotiate for even more favourable mortgage terms. 4.
Negotiate the lower interest rates with your credit card companies or banks, do not avoid them.
5.
Attack the problem. If you have not lost employment during the crisis and have managed to amass some financial resources over time; consider using some of those resources to pay off debt whose interest rate is higher than the rate of returns being earned by your savings. However, be careful when employing this strategy to ensure that you do not deplete your emergency fund (savings for a rainy day), as in the event of unexpected occurrences you may find that without the benefit of an emergency fund you may have to acquire more debt to respond to emergency situations (such as illness), thus exacerbating your debt situation.
6.
Spend less. Although this advice has already been given, it is worth emphasizing. Plan your expending carefully. Do not go shopping when you are distressed or hungry, as there is a greater propensity for you to over-spend on non-essential items at such times. Avoid buying things you do not need, for example, fast food. Discontinue the habit of going shopping with your credit card, leave it at home. Restrict use of debit cards when you go shopping at this time as you seek to manage your debt situation. Go with cash alone; once the cash is finished so does the shopping. If you must use your credit card, spend only that amount from it
Overcoming Your Debt Problem – Strategies and Approaches There are number of steps you can take to start digging yourself out of debt and so overcome the crisis: 1.
Begin your journey to dig yourself out of debt by developing a budget – itemize your incomes and expenses.
2.
Explore ways to avoid unnecessary spending and be sure to reduce your expenses where possible, while increasing your income sources. For example, if you go out for dinner two nights in a month, reduce it to one night per month or one night every other month. To increase your income, explore part-time jobs or consider developing your own parttime business utilizing your skills and creative talents.
With job losses, many persons’ sources of income dried up. As a consequence 3. mortgages are left unpaid; credit card debt mounts and other forms of consumer debt escalate. As if that were not enough, the reality of cost of living increases have left many wondering how they will provide for their families, let alone survive. At the end of the day, many Jamaicans are left with a mountain of debt that they will have to address.
Develop a debt reduction strategy by categorizing your debts according to the amounts owed and the interest rates charged on each. Pay down debts with the highest rates of interest first. For example, pay as much as you can above the minimum payments on your high interest rate credit card debt, while making sure you meet the minimum payments on lower rates ones. Speak to your credit card
Caribbean Wellness & Lifestyle July - September 2010 | 17
that you can comfortably repay in full to avoid interest rates. 7.
While debt consolidation may seem attractive, tread cautiously here. Consolidating your credit card debt by acquiring a relatively lower interest rate loan to pay off the credit card, leaving you with one monthly payment, may seem like a winning strategy; but this approach will require much discipline to be successful. Some financial experts have advised that a home-equity loan, for example, should not be used to pay-off credit card debt, as you may find yourself in a worse off position if you were to run up the credit card balances again.
8.
Be disciplined and patient. As with acquiring financial freedom and wellbeing, making a fresh financial start and digging yourself out a financial black hole requires it. Without these, any strategy you employ is bound to fail. Be willing to take incremental steps and patiently hold yourself up by the bootstrap. If you need to take drastic action to quit a bad habit then so be it. If you find that after paying your credit card bills you feel the urge to run it up again, do not be afraid to run the scissors through the card! You have to accept the fact that you did not get into debt overnight, and so it will take time to get out. As such be patient with yourself, and reward
yourself for cutting expenses and conserving by saving or investing that which has been saved. Getting out of debt will take time, but you owe it to yourself to do so, so that you can continue to take charge of your life. The steps to achieving this objective are not difficult, but they require discipline and patience. These steps include: coming to terms with your level of indebtedness, seeking advice and help, developing a budget and action plan to dealing with the situation, implementing strategies to address the situation and rewarding yourself for the success achieved. As they say, if it is to be, it is up to me. Good luck!
Paul Taylor is an academic and Assistant General Manager of Environmental Health Foundation, and has served at senior management levels in the financial services, maritime and education sectors for fifteen (15) years. He holds a MBA (Dist.) and MA (Dist.) from the University of the West Indies.
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Get your finances flowing with feng shui
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uring these challenging financial times we all want to find ways to put more money in our wallets. If stocks, bonds, and investment plans have not reenergized your finances, however, why not try a less traditional path to wealth and prosperity? Consider Feng Shui to attract a more positive financial energy and create harmony and balance in your finances. Feng Shui is the ancient Chinese art of object placement to maximize the flow of positive energy (chi) in your life and deflect negative energy. This discipline contends that we are profoundly affected, for better or for worse, by the people, places and things around us. Each home or office has an area related to financial prosperity and abundance. Your wealth area is the southeast area; that is, the back left corner. There’s also a wealth area within each room: facing in from the doorway, it’s the corner area in the back of the room on the left-hand side.
they work properly. Broken things generate negative energy and will prevent you from creating wealth. 3. Symbols to attract financial security: Fresh moving water is a powerful
symbol of prosperity and inflow of money. A fish tank is one way to stimulate your wealth areas. Make sure the aquarium is spotlessly clean as dirty, stagnant water could cause your financial affairs to suffer. Other symbols of prosperity to enhance your wealth area include a water feature, healthy green plants with big round leaves, a beautiful crystal hung from the ceiling and a bowl of coins. Green and purple are the colours associated with enhancing wealth according to Feng Shui. Green symbolizes vitality and growth, and purple is the color of wealth. 4. Go green and purple:
Clutter is a sign of stagnant or low energy, and clutter in your wealth areas can negatively influence or completely block your cash flow. In fact, it can stop you from achieving the financial life that you want. Clearing clutter is one of the most effective feng shui tactics available to you. It will optimize your home to allow financial chi to circulate and bring abundance and prosperity your way.
Do not jam your money in your wallet any old way, or keep it crumpled up at the bottom of your pocket. A wallet is the home for money and should be treated with respect. Organize your money and keep it neat. Money likes order so a wallet should have enough compartments to keep bills, coins and cards separately. Clear clutter out of your purse and wallet (old receipts and scraps of paper), and start handling your money as though you value it. Also, don’t keep photos of your loves ones in your wallet since money is attracted to money and family photos will only distract and confuse it.
2. Fix things that are broken, old or run down as soon as possible:
6. Do not be negligent or careless with your money: Keep all of your
Here are some quick and easy ways to apply feng shui to these spaces: 1. Clear out clutter:
Anything that is broken is a sign of something wrong in the area of your life that corresponds to that part of your space. Get rid of dead or dying plants (they represent dead energy), peeling paint, loose door knobs, cracked windows and other broken items. Remove items like these from your wealth area or fix them so
while giving generously makes space for even greater abundance. 8. Express your gratitude for blessings received: Take a few moments
at the end of the day to think about all the good things that happened to you, no matter how small. The more you express gratitude for blessings received, the more good things will come your way, including money.
We all wish to acquire wealth and prosperity and this can be done by keeping the spirit of feng shui. However, as you declutter, repair, and accessorize your wealth area, remember that it is as important to be rich in love, family and friendship as it is to have financial wealth.
5. Treat money with respect:
financials well organized, pay your bills on time and keep your accounts balanced. This creates positive energy. Money is a form of energy and you should keep it in constant flow by giving as well as receiving. Hoarding blocks money from flowing in, 7. Live generously:
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What you need to know to improve your vehicle’s longevity
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or most men, a car is a necessity that helps them to carry out their daily routines some even see it as an extension of themself. There is no doubt a special relationship between man and machine, so much so that some car owners have even reported an upswing in their mood after getting their car cleaned. Since good ol’ Betsy is so important, it follows that you want to take care of her right? Well there are a number of car care. There are a number of car care considerations that can protect the performance and longevity of your vehicle, beginning with motor oil - your vehicle’s life blood. You can save time and aggravation by choosing your motor oil wisely. Using the wrong type and grade Pump high-quality gasoline
Not all gasolines are the same, and no matter what grade of fuel a vehicle requires, it’s important to use a high-quality gasoline. Industry research confirms that a clean engine can result in better fuel efficiency, reduced emissions and overall optimal engine performance. Fortunately, keeping the engine clean of performance-robbing “gunk” helps it perform better. It’s as easy as choosing the right gasoline. For example, Shell’s NitrogenEnriched Gasolines contain a patented
cleaning system that not only cleans, but protects critical engine parts against gunk to help improve engine performance as you drive.
Don’t lose your grip Tires are a car’s only connection to the road, so making sure they are in good shape and properly inflated is essential for automotive safety, optimum driving performance and potential cost savings, including better fuel mileage. Tires should be inflated to the vehicle manufacturer’s recommendations
- or a low-quality oil that does not meet industry standards - in your vehicle may impact fuel economy and engine performance. High-quality motor oils are designed to fulfill the demands that apply to millions of cars. Pennzoil and Quaker State, for example, invest heavily in comprehensive product testing - in the lab, on the road, and at the racetrack - to ensure its oils meet the demands of today’s engines. Oils that do not meet required specifications can lead to costly engine repairs or could ultimately void the vehicle’s warranty. Following this simple checklist of tips can also help keep your vehicle running longer, safer and more cost-effectively:
printed on the vehicle door placard or in the owner’s manual. Properly inflated tires can improve gas mileage by around 3.3 percent.
Let the car breathe free
Check that the air filter isn’t clogged. Replacing a clogged air filter on cars with fuel-injected, computercontrolled gasoline engines can improve acceleration time by 6 to 11 percent. This kind of engine is prevalent on most gasoline cars manufactured from the early 1980s onward. Tests suggest that
replacing a clogged air filter on an older car with a carbureted engine may help to maximize fuel economy 2 to 6 percent under normal replacement conditions, or up to 14 percent if the filter is so clogged that it significantly affects drivability.
You can’t avoid what you don’t see Ninety percent of all driving decisions are made based upon visual input. Make sure you have a clear view of the other vehicles on the road and potentially hazardous obstacles.
Inspect your wiper blades and replace them with a quality brand blade, like Rain-X, if they are cracked, torn, cut or streaking, so you can see clearly.
Regular tune-ups pay off over the long term
Before taking a long trip, visit a trusted professional and make sure your car is properly tuned. Depending on the kind of repair and how well it is performed, regular vehicle maintenance can improve gas mileage by an average of 4 percent.
It is essential that drivers take the proper steps to help their vehicles remain durable and to get the most from what may be their second largest investment. As we hit the roads this summer, motorists should take the proper steps to make sure their cars are fully prepared for the drive, and use quality automotive products to help the vehicle run the way it was intended. Courtesy of ARA
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Sex obstacles: how to overcome them
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t’s a fact. Both men and women want sex. But it’s not happening as often as most would like, why? There are a plethora of reasons, ranging from time constraints to stress and we’re sure you’ve had to deal with both at some period in your life. Below we zero in on a few of the obstacles that could be taking the sex out of your relationship: Constant Bickering – fighting in a relationship is normal, but constantly bickering over issues, whether large or small, can really put a damper on your sex life. It’s not healthy to talk about everything over and over and when it comes to bickering, the issues more often than not, are trivial ones – such as helping around the house. Avoid these petty arguments by looking at each other’s strengths and making decisions accordingly. Kids, kids, kids – crying babies in need of constant diaper changes or screaming toddlers running around the house aren’t exactly big turn-ons; nor do they leave you with much time to get it on. In order to get that alone time some planning will be required. So arrange to have someone else watch the kids for one night and take the time to invest in your relationship. If the kids are at school all day, go home at lunch time and have a mid-day rendezvous. Late night TV – an Italian research has found that people who have TV’s in their bedroom, have half as much sex as the people that don’t. Despite this, over 60% of couples have a television in the bedroom. It shouldn’t come as a surprise to you that you’re sex life is suffering, if you’re too busy watching Jay Leno. Busy schedules – a forty-hour work week plus overtime plus numerous other social engagements may leave you too tired to go at it. If you and your partner are outgoing, schedule an activity that you can do together that will get the heart pumping and the blood and testosterone flowing. Going to the gym is a good option as research have shown that men and women experience an increase in testosterone 30 minutes after they’ve worked out. Have dessert together – go have a romantic dinner with your partner, but don’t scarf all that food down by yourself. Order one meal or one dessert and feed each other to start building that spark and boost your sense of cooperation. You don’t even have to go out to do this. A nice home cooked meal can have the same, and probably even better effect, as according to a Men’s Health survey 66% of women said they were more likely to have sex after a home cooked meal.
CaribbeanWellness Wellness&&Lifestyle LifestyleJuly July- September - September2010 2010| |2121 Caribbean
Job stress – too much stress can easily deflate any hope of a sex life if you don’t find ways to handle it – fast. It’s especially worrying because the odds are if stress is affecting your sex life it’s probably taking a toll on your overall health as well. You may need to have a talk with your supervisor to address the issue, or if you have the freedom to rearrange your workload yourself, you need to do so in order to give yourself some time to relax. Boredom – according to a study done by the Kinsey Institute, nearly one quarter of women had some predicament in the relationship in the preceding month and a common predicament was that of being bored. According to sexologist Ava Cadell, satisfied couples tend to be playful and their sense of humour makes for some great sack sessions because there’s no pressure. Routine – routine is a good thing, but not so much when it comes to sex. Throw a few changes into your nightly routine to… well…break the routine. It doesn’t have to be anything spectacular or fancy all the time, it could be as simple as skipping dinner to go to the park or have ice-cream instead. If your evening starts off on a predictable note, it might just end that way as well…with you not getting any; so throw in a few changes. Body image – hers to be specific. How a woman feels about her body will affect how inhibited, or not, she is in bed. So while it’s good to compliment her on a nice dress or her eyes, praising the areas that she may be most sensitive about – e.g. her hips, thighs, butt or breasts - is important too. Women spend a lot of time trying to look good for men, so let her know that her efforts are paying off. Don’t however, just compliment her when you’re looking to get it on. Do it someplace where you’ll unlikely be able to have sex, this will help to reinforce your sincerity when you’re…up and ready. Also, don’t forget that you need to look good too buddy! Have you given your body a good once over lately? Keep those muscles defined and your weight under control too. Her wardrobe – if she’s wearing a long cotton nightgown, chances are she’s not in the mood to get busy. Going out and buying her sexy, but uncomfortable, lingerie may not work either. You need to make sure she’s comfortable. If you don’t like the long pajamas, try getting her a comfortable pair of shorts and a tank top – that way she’s comfy and you still get to see some skin.
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Anger control for men
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here’s lots of reasons for you to get angry every day. There’s annoying coworkers, the waitress that refused to bring your bill while your date got restless, the guy that ran into your car and the list could go on and on. It’s natural to get angry about these and other things, but for some men, that anger comes a bit more naturally. For a hot-tempered fellow, the most trivial of annoyances will result in a rash outburst of anger. While it may be scary or a turn off for some people, there are men who actually like having such a quick temper. They are actually proud of and see it as a sign of their masculinity and a means of commanding respect. Even if you don’t constantly get into altercations you could still be indulging your angry side. Of course there is a downside to having such a short fuse. Research has actually shown that it may actually be deadly; and not in the most obvious of ways. Evidence continues to show that anger can be bad for your health, and if you cannot control yours it could very well leave a number of other aspects of your life (marriage, career) in shambles. How do you know if your anger is out of control though and what is it really doing to you? Read on to find out. UNDERSTANDING YOUR ANGER Anger is more than just an emotion. It is both psychological and physiological and when you lose control a number of biological reactions take place. •
Hormone levels, including cortisol, increase.
•
Your breath becomes more rapid.
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Your pulse quickens.
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Your blood pressure rises.
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Your body heats up and you begin to sweat.
•
Your pupils become dilated.
Essentially, your body is preparing itself for some pretty intense activity and this is the ‘fight’ part of the ‘fight or flight’ response. According to Charles Spielberger, research professor of psychology at the University of South Florida, anger is a regular response due to its evolutionary usefulness. It is present not only in humans but in animals as well and has developed over the ages to help man and animal fight to survive. HEALTH RISKS OF UNCONTROLLED ANGER – don’t have a coronary! Thankfully, the body’s full-blooded response to anger or fear isn’t always as useful today as it was, say, when dinosaurs roamed the earth and our ancestors needed it to prevent them from becoming dinner. It’s quite a different situation if you’re just waiting in line at Inland Revenue; you don’t need to get that amped up. In addition to being useless, as mentioned before, all that anger is bad for you. Research, involving over 13,000 participants, found that angrier individuals were more likely to develop coronary artery disease or have a heart attack despite their having a normal blood pressure. In fact, the most hottempered individuals were three times as likely to have heart attacks, as the mildest individuals. But how does anger translate into disease? Well, your body’s reaction to anger is
really meant as a short term response – just long enough for you to get yourself out of danger. If you keep bursting into fits of rage however, the hormones that are released naturally in the process can have long term effects. Anger stresses you out, and stress hormones may contribute to arteriosclerosis, which can cause heart attacks and strokes. Levels of C-reactive protein (CRP) could also increase and this causes inflammation, which can contribute to cardiovascular issues. Anger can not only amp you up way more than necessary, it may also cause you to be depressed. Individuals who report being angry often, may be less likely to take care of themselves and drink, smoke, have an unhealthy diet and exercise less. It’s difficult to attribute anger as the definite cause of these behaviours in these cases, it has definitely been linked to a lot of unhealthy behaviours. CONTROLLING YOUR ANGER No one’s trying to make anger out to be some kind of bad guy here, it’s a naturally occurring emotion. What you need to learn to do however is channel your anger into constructive outward actions. It can cause you to become more outspoken and proactive to solve problems or even save a life. Anger was the driving force behind a number of great literary and musical works and it is what tended to drive the righteous, downtrodden or oppressed to make ultimate sacrifices in order to make the world a better place. Unfortunately, for every person out there channeling their anger into positive action, there are a dozen more stirring up mischief or catastrophe. Make no mistake about it, although your anger is natural, it’s not healthy to release
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it in explosive fits nor should you swallow it and keep smiling. Research has shown that either approach can lead to the same health risks. So, here’s a thought. Release your anger, let it out. BUT you have to control it. You have to know yourself and figure out what exactly is making you angry. Only you can identify what the true problem is and why you let yourself fly off the handle instead of looking for a more rational way to solve the problem. If someone irritates you, speak to them about it in an assertive manner, not an aggressive one. At the end of the day, because you didn’t just yell and punch walls without actually addressing the issue at hand, you’re more likely to get the desired result. If you know a certain situation is likely to turn you into a hulking green monster, try to avoid it, at least until you learn to constructively handle your temper.
Chill Out! Tips to cool
down
Ok, seeing that anger is partially a physical process, you won’t be able to just talk it away with logic. You also need to calm down physically and the following techniques will lower your heart rate, your blood pressure and control your anger. •
•
of the situation. Leave the room, take a walk or go for a drive.
Take a deep breath – take deep breaths in and out from your diaphragm. After about a minute or two your tension level should trend downwards. Breathing exercises are excellent for controlling anger because you can use them anywhere and once you master it, you can utilize it in the middle of contentious staff meeting or lovers spat. Take a break – if you feel that your anger is getting out of hand, get out
•
Change your focus – try counting to ten or imagining yourself in a calm place. If you have a funny bone, try recalling something funny. In the comedy series ‘Family Matters, Carl Winslow found himself having anger issues and repeated the funny mantra “3,2,1, 1,2,3, what the hell is bothering me?” Try it.
•
Exercise – it’s funny how exercise is recommended for almost everything, but there is a reason why. It works. Physical activity, whether vigorous or just lengthy, can help to release all that built-up tension. So go pump some iron, run on the treadmill, hit up the punching bag or join a martial arts class.
If your anger has not abated after trying any or all of these tips then you probably have a more serious issue that needs to be treated via anger management. Yes, the term has probably been overused and may bring to mind images of punishment or humiliation, but this isn’t what the process is all about. The ultimate goal is to get your anger under control before it seriously interferes with your life, if it hasn’t already. This will not only benefit you but it will also benefit the people around you that love you and who were possibly being pushed out of your life due to your temperamental issues.
24 | Caribbean Wellness & Lifestyle July - September 2010
Tea... beauty elixir
T
ea has long been an important part of life for many Jamaicans. Whether it is imbibed at the start of the day, the end of the day, or at intervals throughout, there is a strong belief that drinking tea is an essential part of a good health regimen. In fact, tea consumption is popular the world over and for some countries getting together for ‘tea’ is a part of the culture. Like most other products today, tea has been revolutionized and it has crept up into a variety of other areas including personal care products. Now we can reap its powerful antioxidant benefits inside and out. Tea types such as black, white, green and oolong, all contain polyphenols - a phytochemical that helps to preserve cells by eliminating free radicals. Also beneficial is its stimulation of the body’s naturally occurring antioxidants, which results in fewer indicators of skin aging. Recently there has been much more interest in red tea, which is also rich in antioxidants and, according
to research conducted in Korea, can prevent DNA strands from breaking. However it is not as effective against free radicals as is green tea, nor will it provide that ‘perk up’ due to the absence of caffeine. So for all you tea fans out there, go ahead and indulge in this healthy pleasure; and for those who haven’t yet caught on, below is a list of just a few of the benefits of drinking tea.
Protection against skin damage
Stimulates antioxidant production
Reduces the signs of skin aging
Reduces collagen breakdown
Lowers cholesterol and triglyceride levels
Guards against periodontal disease
Protects against skin tumours
The spice of life
I
f you’re a fan of spicy food, have we got some good news for you! Turns out, all that ginger, cinnamon and pepper not only makes your food taste better, but it’s also good for you. Not only will cinnamon enhance the taste of your porridge or a pastry, but it can also have an effect on your blood glucose level. In fact research has shown that the rate of breast, lung, colon and prostate cancers is over 50 times higher in the United States than it is in India (which is notorious for its spicy cuisine). If you’re not a lover of extreme spices you can still enjoy their benefits if you use them more sparingly. Check out our list below for a few of the spices you can use, why they’re good for you and how to use them:
Tumeric: has a bittersweet taste. It actually has been found to cause some interference in tumour growth, though there is no conclusive proof as yet that it can prevent cancer. Recent University of California studies also show that turmeric may assist the immune system to clear the brain of a substance that helps to form Alzheimer’s. Cook it: turmeric is used extensively in Indian dishes and goes well with white meats, rice and its fellow spice, ginger.
CaribbeanWellness Wellness&&Lifestyle Lifestyle July July--September September2010 2010 | | 25 25 Caribbean
Cayenne Pepper: is warm and spicy with a sharp punch. It also contains the phytochemical capsaicin, which is linked to weight loss and cardiovascular health. A number of studies have also shown that cayenne pepper also has some pain killing effect, due to its ability to block a protein that is critical to transmitting pain signals. Cook it: because of its punch, all you need is a pinch or so to adequately spice your dish. Note also that the longer it is cooked the spicier it becomes; so if you’re not after that tongue searing, eye watering experience, add a drop just before your dish is completely cooked.
Cinnamon: has a slightly bittersweet taste and is well known for its ability to decrease both blood glucose and bad cholesterol levels. Cook it: add a few teaspoons to porridge or a pastry dish.
Ginger: with its warm and pleasant taste, ginger is probably one of the most respected and utilized spices worldwide, due to its anti-inflammatory and soothing properties. Recent studies have supported its being safe for the relief of nausea in pregnant women, as well as for motion sickness. Cook it: ginger goes well with fish and is an important component is curry, which can irritate some stomachs if not prepared properly.
Recipe corner: Shrimp Arrabbiata (provided by Nestlé) Preparation time: 30 minutes | Serves: 4
Ingredients
Method
6 ozs.
Linguine or pasta of your choice
2 tbsps.
Olive oil
1 lb.
Shrimp, peeled and deveined - seasoned with
1 pk.
MAGGI SEASON UP FISH
1 small
Onion, diced
2 tsps.
Minced garlic
2 tsps.
Finely chopped fresh basil
½ tsp.
RED PEPPER / CHILLI FLAKES
2 tbsps.
Tomato paste
1 can (15 ozs.)
Diced tomatoes
2
MAGGI Chicken Tomato Bouillon Cubes, crushed Fresh basil / parsley for garnish
Cook pasta according to package directions. Drain and keep warm. In a medium saucepan, heat one tablespoon of olive oil. Cook seasoned shrimp for four minutes and remove from pan. Add remaining oil to pan and sauté onion, garlic, basil and crushed red pepper for 2 minutes. Ad tomato paste, diced tomatoes and Bouillon Cubes. Bring to a boil and cook until sauce thickens. (approx. 5 minutes) Add cooked shrimp and cooked pasta to the pan and cook for one more minute.
Nutritional Information: Energy 374 | Carbohydrate 30 | Fat Total 40 | Protein 30
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15 foods to boost your mood
I
t was a terrible day at work, you got into an argument with your boyfriend/girlfriend and there was no escaping the bumper to bumper traffic. After a day like that, it’s not unreasonable to crave a few comfort items. Before you reach for that creamy pint of ice-cream or chow down all that KFC, remember you’re likely to be even more stressed out later on because you feel guilty for downing all those empty calories. You can take heart in the fact however that eating a sensible amount of some of your favourite foods at regular intervals can actually make you happier. Also on the plus side to this is that if your brain is happy, your body will be happy, so you can kill two birds with one stone. Consider adding the following mood boosting foods to your diet and you may not only gain a sunnier disposition, but also increased energy and a better figure to boot. COLD CEREAL
FISH
For Your Brain: Just a small amount of multigrain cereal contains enough folic acid to help fight the blues. Low levels of folic acid can contribute to symptoms of depression and may even cause your anti-depressants to be less effective.
For Your Brain: According to a study from the University of Pittsburgh, higher levels of omega 3 fatty acids were found in happier individuals, than in those with lower levels. Omega 3’s enhance the sections of the brain that deal with disposition; that is your mood. Fish also contains high levels of Vitamin B12, which stimulates production serotonin, enabling you to relax.
For Your Body: Whole grain cereal is also packed with iron and vitamins and it revs up your metabolism. In fact it’s better to have a bowl of cereal than it is to skip the most important meal of the day. A study conducted by the University of Massachusetts Medical School, has shown that skipping breakfast once every three months can make you 34% more likely to be obese.
For Your Body: Herring, trout, and wild salmon are just a few of the cold water fishes, chock full of Vitamin D, which, in addition to being good for your bones, also helps to decrease your appetite. Studies have shown that regular consumption of fish also improves insulin insensitivity, which contributes to muscle building and a reduction in belly fat.
EGG YOLKS For Your Brain: Egg yolks contain the mood enhancer choline, which when low, can lead to feelings of anxiousness. For Your Body: Yolks contain multiple vitamins, such as Vitamins A, D, folate and calcium. CHOCOLATE For Your Brain: Chocoholics rejoice! You can partake of your favourite sweet treat and science has actually proven that it’s good for you. In a survey conducted by the British Journal of Psychiatry, half of depressed people said they craved chocolate and most felt soothed after they’d had some. Too much chocolate however will just pump too much sugar into your system (and
fat to your thighs) so be careful not to overindulge. Savour just about an ounce each day to reap the mood boosting benefits. For Your Body: A study featured in the Journal of Nutrition posits that dark chocolate may reduce the risk for heart disease by 33% if you eat an ounce or two every day. It also contains more antioxidants than green tea, blueberries and red wine! Note that this refers to dark chocolate and not milk chocolate. Dark chocolate has a much higher concentration of cacao solids than does milk chocolate which is what makes it healthier.
FRUITS AND VEGGIES For Your Brain: Fresh produce can also help you fight the blues according to a study conducted by the University College of London. For Your Body: Making the recommended amount of fruits and vegetables a part of your daily diet decreases your calorie intake and boosts your immunity. Look especially for dark and colourful items as this indicates the level of phytonutrients the fruit or vegetable contains. Green indicates the presence of Lutein, which is good for your eyes, while a rich red is a signal of Lycopene, which is good for the heart.
Caribbean Wellness & Lifestyle July - September 2010 | 27
A smarter clean: a guide to tackling household chores
Y
ou don’t like to do it, but chances are, especially if you live alone, you have to do it. What’s it? Why cleaning the bathroom of course! As far as we’ve been able to tell, no one enjoys scrubbing the toilet. But unless you want to become closely acquainted with a host of bacteria, you have to. There’s not much you can do to make cleaning fun, other than cranking up your stereo and dancing around while you do it; but that’s not always an option. Most cleaning products on the supermarket shelves cost a pretty penny and it seems like you need to get them all doesn’t it? You don’t. Purchasing one or two items may not hurt, but there’s a simpler, smarter way to get your home clean. It won’t make the process any more enjoyable but it’ll probably save you some well needed cash. Below we suggest the following ways you can clean smarter: Mirrors Fancy window cleaners? Not an absolute necessity. A soft cloth and water should do the trick. Wipe down mirrors first with a wet piece of cloth then dry with dry cloth. Some cleansers which contain acid, alkali or ammonia may actually damage the coating on your mirror.
otherwise you should hand wash. If you’ll be re-using it, or it’s a rainy day let it dry on the rod. A periodic splash of bleach should keep bacteria at bay during the interim.
Faucets Don’t really need all the bells and whistles to get them clean. Wipe them with a soft cloth and non-abrasive cleanser to keep them shining.
Shower Head This area is prone to hard water stain build up, as such, you need to clean it regularly to prevent this. A sponge, some lemon juice or white vinegar will do the trick. Just apply either of the two to the areas affected by build-up, let it sit for a while, then wipe away.
Shower Curtains The liner should be washed frequently to prevent any buildup of mildew. If the material is tough enough to hold up in a washing machine, toss it in;
Shower Walls Wipe down walls weekly with warm water and soap. If there is any soap scum or mineral build-up, cleanse with bleach. To target grout lines, dip a
toothbrush in a solution of bleach and water and scrub thoroughly. Bathtubs and Sinks Mix one cup bleach with a quart of water to clean any stains. Let the mixture sit for a minute or so then rinse. Again, warm water and white vinegar will get rid of hard water deposits. Bath & Shower Mats Wash cloth mats frequently with warm water to ensure they are free of bacteria. Rubber mats can be soaked in bleach and water to get rid of any mildew build-up. To prevent the mildew build-up, you can also spray with bleach and wipe daily.
28 | Caribbean Wellness & Lifestyle July - September 2010
Toilets You don’t necessarily need harsh cleansers but you definitely need to have disinfectant on hand. Pour disinfectant into the bowl and use a toilet brush to swish it around making sure to get under the rim and in crevices. A sponge dipped in a mixture of warm water and either commercial disinfectant or bleach should be used to wipe down the rest of the toilet. After you are through with the sponge, you may want to soak in warm water and disinfectant as sponges can harbor bacteria. If there are any stubborn stains an abrasive cleanser is usually best. Regular brushing will help to prevent stains from building up.
Cleaning green
O
nce upon a time, green was just another colour on the colour wheel. Today however, green refers to an entire lifestyle that has taken on a life of its own worldwide. In a nutshell, a green lifestyle is simply one where a person chooses to use more natural as opposed to synthetic products that have sustainable life cycles. This is done in a thrust to reduce the damage being done to the earth and humans, by harsh chemicals and indestructible materials. We all have probably gotten so used to those harsh cleaning products that we’ve forgotten or do not even know the uses of natural and less harsh cleansers. They produce the same results, without the noxious fumes and waste. Thankfully there is a whole new host of environmentally friendly cleansers on the market, but you still have to check to ensure that what you’re really purchasing is really a ‘green’ product. Just because it says ‘green’ on the label, doesn’t mean it’s totally true! And while sometimes it may seem like you need a chemistry degree to figure out what all those chemicals listed on the ingredient list really do, there is a strategy to it. Check out the following 3 step plan to make sure you get what you really want.
1
2 3
Take Note Products containing bleach, ammonia and other irritants, should always be used while wearing gloves and in a properly ventilated area. Goggles are also important as ammonia for example, can cause blindness if it gets into your eyes. Also, when cleaning the toilet, you may be tempted to use a strong solution to kill bacteria. However you should never mix toilet bowl cleanser with products such as ammonia or mix bleach with ammonia, as they can produce deadly fumes. Also look out for products with fragrances added. While it may smell good, it can cause a variety of ills such as eye, nose and throat irritation, headaches and even cancer. At the end of the day the smell of a product has nothing to do with its cleaning ability.
Pay attention to those label warnings – if the label warning seems really serious, chances are it contains ingredients that are bad for you and the environment. Anything marked ‘poisonous’ or ‘danger’ contains more toxic items than those labeled ‘warning’ or ‘caution’. In addition to what the product does have, also pay attention to what it doesn’t have. The statement ‘no parabens or synthetic preservatives’ is good, but just the word ‘natural’ is not. Just because the product is ‘natural’ that doesn’t necessarily mean it’s guaranteed non-toxic or irritating. Look out for ‘green seals’ – some products have a seal that states that the product has been verified as ‘green’. Look especially for those that were verified by an independent third party. Check out the ingredient list - many cleaners do not list their ingredients on the bottle, so you will have to go online and check out the company’s website. Not all of them are very comprehensive, but they can be of some help if you take the time to check it out.
Caribbean Wellness & Lifestyle July - September 2010 | 29
The Environmental
Health Foundation’s Annual Wellness & Lifestyle Promotion 2010
T
he Environmental Health Foundation (EHF) has as its mandate – the heightening of public awareness of the role of individuals and organizations in achieving and maintaining a well society. To this end, EHF hosted its 6th Annual “Wellness & Lifestyle Promotion” on April 22-23, 2010 under the theme “Invest in Your Wellness Today & Save on Healthcare Tomorrow”. This year’s exciting series of events began with a grand Awards Ceremony & Dinner on Thursday, April 22 at 6:00 p.m., in which organizations and individuals, who have made significant contributions to wellness and healthy lifestyles in and around Jamaica, were honoured for their tremendous work. Dr. Marigold Thorburn, who tirelessly promoted wellness among the disabled, and pioneered work in that regard, was the winner in the Individual category. Some of the work done by Dr. Thorburn included initiating the Early Stimulation Project in 1975, which sought to assess and assist children born with disabilities, and 3D Projects, which was done in St. Catherine and which helped over 150 disabled children and their parents. Dr. Thorburn adds her EHF “Wellness & Lifestyle” award to her collection of awards from organizations such as the Medical Association of Jamaica and the Pediatric Association of Jamaica, to name a few. Dr. Thorburn, although retired, is still intent on making a positive difference in the lives of people. Jamaica Money Market Brokers (JMMB), a company committed to providing and promoting a work environment that not only encourages its employees, but also empowers them to maximize their potential, emerged the winner in the Industry & Service provider category. JMMB has undertaken a number of sponsorships and outreach activities in addition to being involved in health, education and community development projects. One of these initiatives include partnering with the Committee for the Upliftment of the Mentally Ill (CUMI), which helps to improve the lives of the mentally ill by fostering the enhancement of their knowledge and social skills via the CUMI Rehabilitation Day Centre. The company is committed to promoting education at all levels. It provides grants to students at the tertiary level, sponsors books and supplies for UWI School of Medicine students and provides tuition for special needs students. Additionally, the organization promotes health on a wider scale by assisting the Mandeville Regional Hospital to purchase much needed equipment for its Maternity Unit. In so far as its commitment to fostering a healthy work environment for its staff is concerned, JMMB has flexible working hours, an on-site gym and instructor, a fully equipped nursery, and a professional counselor who employees may consult as required. These and other initiatives geared toward promoting positive lifestyles are testament to JMMB’s true commitment to improving the quality of the lives of Jamaicans. The Heart Foundation of Jamaica, winner in the Lifestyle, Education & Development category, was honoured for its efforts in successfully reducing the prevalence of heart disease in Jamaica. Established in 1971 by the Lions Club of Kingston, the Foundation’s main focus was to raise funds for the intensive care and cardiac units at the University Hospital of the West Indies. Since then, the Foundation has grown tremendously and had shifted focus toward prevention. The Foundation offers an island wide mobile screening service, a supermarket screening programme, as well as screening at private and public corporations; nutritional counseling; in-house cardiac, hypertension, diabetes, renal and nutritional clinics; a pharmaceutical service; a schools health promotion programme and a comprehensive emergency cardiac care (ECC) programme. The Heart Foundation also incorporates an educational component to its efforts, where Jamaicans are educated about the risk factors for heart disease, and school children taught the importance of adopting healthy lifestyles. The Department of Community Health & Psychiatry, winner in the Regional/International category, was recognized for its ground-breaking work in advancing public and mental health care in the region. Born out of the 1997 merger of Social & Preventive Medicine and the Department of Psychiatry at the University of the West Indies – Mona, the Department has played a dynamic leadership role in improving the health and wellness of local and regional communities through programmes in primary healthcare, illness prevention and community health. Offering multi-disciplinary, comprehensive programmes in public health, family medicine, social health and community and clinical psychiatry, the department’s educational mission encompasses undergraduate, graduate and medical education. In ad-
30 | Caribbean Wellness & Lifestyle July - September 2010
Dr. Marigold Thorburn (left) receiving the EHF Wellness and Lifestyle Award for Excellence in the Individual category from EHF Project Officer, Latoya Aquart.
Mr. Keith Duncan - Group CEO, JMMB.
dition to its considerable service to the community, the Department has worked tirelessly to revolutionize the attitude, treatment and legislation toward the mentally ill. The Foundation’s advocacy for the elimination of the need for certification of the mentally ill resulted in voluntary admission to hospitals, and the advancement of efforts to de-stigmatize mental illness. The keynote address at EHF’s Grand Awards ceremony & Dinner was given by Mr. Keith Duncan, JMMB Group CEO, who reminded guests to “take care of our physical selves, nurture our minds, engage in financial planning” to bring about holistic wellness. He implored Jamaicans to stand united as a people to maximize the true potential of Jamaica. The second day of activities – April 23 – saw the staging of a schools wellness seminar and public lecture. These events provided attendees with useful tools and techniques to enhance their quality of life both now and in the long term. The schools wellness seminar, which was attended by 100 primary and secondary level students, was facilitated by Mrs. Lilieth Nelson – science educator, and Rev. Ann Shand – spiritual leader. Both ladies worked in a coordinated manner to create a dynamic and highly interactive session that saw students composing skits, poems and songs on preventing chronic illnesses such as obesity, hypertension, diabetes mellitus and high cholesterol. Nestle, one of the sponsors of the event, was represented by its Medical Delegate – Ms. Krishta-Gaye Lewis – who made a presentation on proper eating habits for good nutrition. As the audience comprised primary and secondary level students, Krishta-Gaye highlighted the right foods, and the correct proportions, that children should consume for effective mental and physical development. The final presentation for the wellness seminar was conducted by Ms. Carol Campbell of Revolution Gallery, and her team of artists. They delivered a highly interactive session in which students were engaged in creating art by utilizing clay. Ms. Campbell, in her presentation, enlightened the participants on the therapeutic nature of art, which relaxes the mind and helps to keep it healthy. The team enlightened the students on a number of media in which art can be created, such as crafting jewelry using beads, and making
Rev. Ann Shand engaging students during the Schools Wellness Seminar
Dr. Tamu Davidson-Sadler - Medical Epidemiologist in the Ministry of Health
Ms. Simone Dunbar – HR officer, JMMB, accepting the EHF Wellness and Lifestyle Award on behalf of JMMB for excellence in the Industry of Science Provider Category.
Dr. Lenox Hagley (right), Chairman – Heart Foundation of Jamaica, accepting the EHF Wellness and Lifestyle award on behalf of the HEART foundation of Jamaica, for Excellence in the Lifestyle, Education and Development Category.
Dr. Wendel Able (left), Head of Psychiatry, and Dr. Tomlin Paul (centre) – Senior lecturer the Department of Community Health and Psychiatry, UWI – accept the EHF Wellness and Lifestyle award on behalf of Mona, for excelling in the regional International Category.
Kingston College students getting hands-on with creating art using clay at the Schools Wellness Seminar.
Article cut for Online Purposes Caribbean Wellness & Lifestyle July - September 2010 | 31
Retired - what should I do now?
By Rosemarie Henry
F
or most individuals the key to a happy and fulfilling retirement is simply to stay as active as possible, whether it is through leisure activities or involvement in some type of work related activity. Unfortunately though, most persons only focus on the financial aspect of retirement planning and fail to think about, or plan, for how they will spend their time. They do not stop to think, What will I do? Where will I go? Do I start a new career? Do I use the skills and experience I have gained over the years in a new way? Do I want to get more involved in my church, in volunteer work? Or even better do I want to use this time to create a closer relationship with family and friends? You may be thinking – why worry about retirement activities now? Retirement is years or decades away. Thinking ahead and creating a lifestyle plan as part of your retirement road map will help you to lead an interesting and rewarding life after retirement. Persons who wait until they have retired, rarely begin to develop new interests and often go on to lead an unfulfilling existence during that stage of their life. It is never too early to create a plan for your retirement; in fact you can begin right now. Take a few minutes and write down
all the things you want to be actively involved in. Watching television, reading and exercising does not count. Activities such as these are fine but unlikely to keep you energized and interested for long. Be as specific as you can, think about the activity – “I want to get involved in charity work” – go one step further and identify the type of charity that you would work with and what you would do. Make a note as to when you want to get involved in these activities before retirement so that it is easier for you to continue when you retire. Keep in mind that getting involved in just a few activities won’t create an interesting and fulfilling life. You need to vary the activities and ensure that they align with the lifestyle you perceived at retirement. Let yourself dream, then decide what is possible. You need to allocate time to these activities, as even though it may seem that you have lots of time to do everything, not allocating time can prevent you from achieving your objectives. There is no more time off from work to carry out activities. Remaining active at retirement is now work. You may need to reorganize your home; your life, to accommodate your new interests at this stage of your life. Think about how you need to do that and don’t leave it all on your first day of retirement. Without good health you cannot achieve all you dream about or enjoy the benefits of your achievements. If you have not
32 32 || Caribbean CaribbeanWellness Wellness&&Lifestyle Lifestyle July July--September September2010 2010
yet begun to do so, pay attention to your health, make it one of your top priorities. Taking care of your health now will allow you to live a longer and better life at retirement, as well as reduce the amount spent on costly health care. Some things will be unavoidable, but if you stop now to think of your family health history, research the health issues that can affect you as you move from your 30s, to your 40s, to your 50s and onwards. Formulate a plan of action to mitigate or eliminate these issues where possible. So you have covered the basic planning in your road map and are now ready for the meat of the matter. What will you do at retirement? How will you overcome boredom? Your listing of activities will assist you with the specificx and here are a few ideas you can include: Start a new hobby- Travel is a terrific one if funding allows, or do something closer to home such as painting, photography or even a book club, if you love to read. Do something new that you will enjoy and look forward to doing every day. If you already have a hobby, retirement is a great time to revive your interest and devote more time to it. Learn something new- Enroll in a computer class and learn how to connect with the world via the Internet. You will be amazed at the number of persons all over the world that share your interest. Visit a new country through their eyes. Start a new career- Work full or part time. Have you ever wanted to get into the Health Sector but never had the time to train for this career? Here is your chance to take that step; it is never too late to do what Continues on page 46 >>>
you have always wanted to do. It is even better when you determine a date before you retire to begin to learn the new skills required, or make plans for a business opportunity as on retirement you will simply be stepping into your new role instead of starting at the beginning. Volunteering- Volunteering opportunities are everywhere; whether with a social club such as Kiwanis or Rotary, or your church, your alma mater, or the school in your neighborhood, help is always needed. Not only will you be staving off boredom, you will be making new friends and developing new interests that will keep you active. Start now to explore your options and narrow down your selec-
tion of organizations that you may want to be involved with; begin to attend their meetings without any commitment and use this to determine if they will fit you and your lifestyle when you retire. Even as you begin the process of relaxing in retirement, it does not mean that your life will not continue to be meaningful and enjoyable. With prior planning, you can have the best of both worlds. A relaxing and productive retirement, filled with purpose. Realize that life doesn’t stop on retirement but it is the beginning of a whole new world filled with excitement, empowerment and freedom to be and do all you dream of, all you planned for.
L
ong lines at immigration, long cramped flights and bad food, if any at all, are just a few of the downsides of travel. You can reduce your discomfort level and arrive at your destination without sacrificing your health or your sanity. Here’s how to do it:
Tips to travel safe
WHILE FLYING: •
Instead of one large bag, use two smaller suitcases. This helps to keep the weight balanced while you’re lugging those bags through the airport. Save yourself the trouble and use luggage with wheels.
•
Stand up straight and slightly away from the overhead compartment when placing your luggage inside. If you can, put your heavier bags under the seat in front of you, that way you don’t have to lift it.
•
Place a small airplane pillow just between your lower back and your seat. Usually there is a gap here, which tends to cause slumping and as a consequence in-flight back pain.
•
Keep those legs outstretched, as crossing them reduces circulation, shortens leg muscles and puts uneven weight on your hips and pelvis.
•
Skip the greasy snacks and munch on fruit instead.
“Retire from work, but not from life. M.K. Soni” Rosemarie Henry is a partner in the Retirement and Employee Benefits consulting firm Milestones and Lifestyle Planning Services (http://www.milestoneslifestyle.com) and may be contacted at info@ milestoneslifestyle.com. Copyright © 2010 Milestones and Lifestyle Planning Services All Rights Reserved
Get some more tub time
WHILE DRIVING
Some people love to take showers while others just love to take long luxurious soaks in the tub. For shower lovers, a shower is quick, efficient and invigorating all in one, while for bath lovers, a bath is slow, indulgent and thoroughly rejuvenating. Both have their advantages and it’s up to you to make whichever one you’re able to take as indulgent and beneficial as possible. Water is like therapy for the body, it detoxifies, relaxes and energizes as well as eliminates all those bottled up emotions from a rough day. So instead of reaching for those unhealthy snacks or alcohol…get in that tub.
Most people take a soaking bath because they feel stressed out and would like to relax. In order to set yourself up for a relaxing soak, use natural soothers such as lavender, angelica or sandalwood. These are available as bath oils, scented candles, massage oils and so on. The daily grind can leave you feeling drained, but perhaps you just don’t have the time to slow down and need something more energizing as opposed to relaxing. Citrusy scents, spearmint, peppermint or rosemary scents are chockfull of energizing properties that can help you feel less sluggish and put a pep in your step.
34 34 | | Caribbean CaribbeanWellness Wellness&&Lifestyle LifestyleJuly July- -September September2010 2010
•
Bring along an igloo filled with healthy fruit snacks, whole wheat sandwiches or yogurt and to keep hydrated, bottled water or fruit juice.
•
If you have to eat fast food, keep away from fried foods and fatty side dishes and dressings such as mayonnaise. Grilled chicken sandwiches are a good bet if you forgo the mayo and all those other fatty side dressings.
•
Before you go for a long drive, take a short walk and do a few stretches. Long commutes can be particularly hard on the body, so it’s a good idea to loosen up those muscles.
•
Use back support whether you are the driver or passenger, to provide support to the base of the rib cage and waist.
•
Slightly tilt your rearview mirror upward. This will cause you to sit up straighter in order to see out the back window.
Tame that mane
M
ost women are quite selfconscious about their hair. This can stem from a variety of factors; such as displeasure with the length, cut, colour or texture. Whether you love it or hate it, your hair has the uncanny ability to lift or sink your spirits, hence the thousands of dollars spent to maintain it. Below, we provide expert tips from Soft Sheen Carson Trichologist Karl Richmond, on how to properly maintain your locks. When it comes to length, a person with long hair can get away with a few more things than a short haired individual. Just to classify, long hair is defined as hair that touches the shoulder, medium length refers to hair that touches the jaw line and short hair refers to hair that falls above the ears. If you have short hair you’ll most likely need to style your hair much more often than your longer haired counterparts. If you’re good at doing it yourself, or don’t mind going to the hairdresser to get it done, there’s no problem there. In fact it lends itself to versatility, in that you’ll be able to change your look much more easily to either suit an occasion or your mood. The downside of all this ‘leeway’ is that over-styling the hair can be very stressful on the hair, particularly where heat is involved; and it most usually is. Excessive use of heat on the hair curling/flat irons and especially blow dryers, is perhaps the most common cause of split ends. A split end occurs when a shaft of hair is torn open. “If it is not trimmed”, says Richmond, “the shaft will continue to tear all the way down to the scalp and there is no magic potion to repair a split end once it has occurred.” A short do also poses more of a challenge when new growth occurs in relaxed hair. Typically, some hairdressers relax the hair then cut it but the reverse should actually be done for short hair. Cutting freshly relaxed hair tends to reveal new growth, so one should cut the hair before it is relaxed; and says
Richmond, “this should help your relaxer last a bit longer.” Another downside you will have to contend with if you have short hair is if you should decide to ‘grow it out’; that is, let it grow longer. There will be a number of miserable days ahead. During this time the hair will lack shape and form and this causes some women to just cut the hair in order to regain that shape. In so doing they revert to the short do, or add extensions – so they don’t have to see what’s going on. Richmond also points out that contrary to popular belief, braiding or weaving does not speed up the hair growth process. All that has happened is that after not seeing ones natural hair for an extended period the existing growth appears to be a lot. In actuality, healthy hair grows about ¼ to ½ inch per month. So whether you have short hair, long hair or in-between, there really is not a significant difference in how you should care for your mane. Most women colour their hair or wear extensions with colour. Colour comes in different categories; temporary, semipermanent, permanent and most recently demi – colours, which help to decrease the gap between a rinse and a permanent colour and are used primarily to cover gray. All colours cover gray, however if you have a concern about a permanent colour being too strong, a demi-colour can be used. If you plan to add permanent colour to your hair consult with your stylist as there are a number of things that need to be planned out. These include: •
What shade to choose
•
How soon will you be able to colour after relaxing
Colour treated hair needs to be properly taken care of to ensure that there is no extensive breakage or other damage to the hair. One of the most important things is to moisturize the hair. A colour can make hair drier than it may usually
be, so hair dress or oil moisturizer such as Soft Sheen Carson’s Shea Butter Green Tea Strengthening oil moisturizer is a good choice for keeping your scalp’s moisture in balance. An added benefit is that it also helps to boost the hair’s resistance to breakage and split ends, which can occur often with colour treated hair. In addition to your regular moisturizer you should also have a moisture treatment along with your relaxer.
Hair Care Tips •
Learn to wrap the hair – wrapping helps the hair to take the shape of the head and this will cause it to fall in a most flattering way when combed. Wrap strips which include perforations allow oxygen to flow through the hair while it is wrapped and this is especially good if you tend to sweat in your hair.
•
Get a good cut – a good cut is really the foundation of a good hairstyle, particularly for short and medium length hair.
•
Don’t braid your hair excessively – braids tend to put stress on the hair because of the tension required to complete the style.
•
Do not process hair immediately after removing braids – hair diminishes in strength while braided, as such you need to give it some time to recover this strength before applying chemicals. It’s best to treat the hair then apply a relaxer about a week later.
•
Do not pull braids too tightly – this pulling of the hair at the scalp can cause hair loss, particularly at the hair line as this hair is not strong as hair elsewhere on the head. Hair loss due to the pulling of the hair is referred to as ‘Traction Alopecia’.
•
Do not relax and colour (permanent) at the same time – the hair is more vulnerable when it has just been relaxed, hence applying a permanent colour, which can be harsh, can lead to severe breakage.
•
It is not recommended that you colour your hair on your own.
Caribbean Wellness & Lifestyle July - September 2010 | 35
Is aging a disease?
W
e all know that growing older is unyielding and it’s unstoppable. Science has long been trying to unravel the reason behind this and what, if anything, can be done about it. In fact experts now studying the science of aging are reporting that we can now look at the process (aging) in a new light; one in which it can be influenced, treated and even delayed. This approach would most likely lead to a mad dash among pharmaceutical industry players in order to develop medications that fight age related diseases such as Alzheimer’s and diabetes simultaneously. The implications of looking at aging as a disease would definitely change how individuals respond to it. So instead of accepting the situation as an inevitability, they’ll now be looking to doctors to treat it. Currently, aging is not viewed as a disease and as such drug companies are not allowed to developed medications to ‘treat’ it. However, there is one thing that seems to be forgotten in all of this and that is the heavy burden of age-related diseases. The incidence of dementia and Alzheimer’s is expected to increase to some 66 million by 2030 while diabetes, cancer and heart diseases, along with the cost of treating them, are also set to increase in both rich and poor countries. Scientists the world over are studying genes in the elderly in order to find the genetic mechanisms that can help ward off dementia or cancer and other age related diseases. They believe that by discovering the genes that determine how long we live, it may be possible to duplicate their functions and extend life and health span. This is easier said than done and not just from a technical perspective but also from an institutional and ideological perspective as well. Aging is traditionally viewed as a natural process that one should embrace and not tamper with, not a disease that can be cured; and this mind set will be hard to change. Despite this stumbling block, there are a number of specialists that are lobbying the Food & Drug Administration in the United States to mull over the possibility of redefining aging as a disease. Other scientific research bodies such as the Medical Research Council in Britain and the U.S. National Institute of Health are being pressured to place more emphasis and funds into the study of how aging increases ones risk of disease. It should not be thought that scientists are simply studying aging in order to make people live longer, but rather it is to help them live a healthier lifespan. So don’t imagine some miracle discovery that will enable persons to live to 250 years; that’s not the point. According to Andrew Dillin of the Howard Hughes Medical Institute the point is to be able to help a 60 year old “who is predisposed to Alzheimer’s, delay the process and possibly live to be 80 and get to know their grandchildren.”
If you are concerned or want to know more about aging & health visit Alliance for Aging Research www.agingresearch.org or The Urban Institue www.urban.org
36 36 | Caribbean | Caribbean Wellness Wellness & Lifestyle & Lifestyle JulyJuly - September - September 20102010
Did you know?
Liquid air looks like water with a bluish tint. A scientific satellite needs only 250 watts of power, the equivalent used by two hour light bulbs, to operate. The thin line of cloud that forms behind an aircraft at high altitudes is called a contrail. Industrial hemp contains less than 1% of THC, the psychoactive component of marijuana. For 3000 years, until 1883, hemp was the world’s largest agricultural crop, from which the majority of fabric, soap, paper, medicines, and oils were produced. Since space is essentially empty it cannot carry sound. Therefore there is no sound in space, at least not the sort of sound that we are used to. The typical bolt of lightning heats the atmosphere to 50,000 degrees Fahrenheit. An electric oven uses one kilowatt-hour of electricity in about 20 minutes, but one kilowatt-hour will power a TV for 3 hours, run a 100-watt bulb for 12 hours, and keep an electric clock ticking for 3 months. 160 billion emails are sent daily, 97% of which are spam. A twillionaire is a twitterer with a million or more followers. 10 hours of video viewing is uploaded every minute on YouTube. People view 15 billion videos online every month. Flickr hosts some 3 billion photographs, FaceBook hosts more than 10 billion. There are more TV sets in the US than there are people in the UK. Before the year 1000, the word “she” did not exist in the English language. Lightning strikes men about seven times more often than it does women.
Jokes
Computer Joke - Great Writer There was once a young man who, in his youth, professed his desire to become a great writer. When asked to define “great” he said, “I want to write stuff that the whole world will read, stuff that people will react to on a truly emotional level, stuff that will make them scream, cry, howl in pain and anger!” He now works for Microsoft, writing error messages.
Living with the Wolf Man The Wolf Man comes home one day from a long day at the office. “How was work, dear?” his wife asks. “Listen! I don’t want to talk about work!” he shouts. “Okay. Would you like to sit down and eat a nice home cooked meal?” she asks nicely. “Listen!” he shouts again. “I’m not hungry! I don’t wanna eat! All right! Is that all right with you? Can I come home from work and just do my own thing without you forcing food down my throat? Huh?” At this moment, the wolf man started growling, and throwing things around the apartment in a mad rage. Looking out the window, his wife sees a full moon and says to herself, “Well, I guess it’s that time of the month.”
Goodbye To Mother A couple were going out for the evening. They’d got ready, all dolled up, put the cat out, etc. The taxi arrives, and as the couple got out, the cat shoots back in. They don’t want the cat shut in the house, so the wife goes out to the taxi while the husband goes upstairs to chase the cat out. The wife, not wanting it known that the house will be empty explains to the taxi driver “He’s just going upstairs to say goodbye to my mother.”
entertaiment
A few minutes later, the husband gets into the cab -”Sorry I took so long” he says, “Stupid old thing was hiding under the bed and I had to poke her with a coat hanger to get her to come out!”
Jesus and the Robber One night a robber broke into a home and heard a voice say, “Jesus is watching you!” while he rumagged through the desk. He replied, “Who said that?!” Once again he heard the same thing, “Jesus is watching you!” The robber looked around the room only to see a parrot. He asked the parrot what its name was. The parrot replied, “Cornelius.” The robber said, “What kind of a name is that?! Who names a parrot that?!” The parrot said, “The same person who named that rottweiler behind you Jesus!”
Who Says Men Don’t Remember Anniversaries A woman awakes during the night to find that her husband was not in their bed. She puts on her robe and goes downstairs to look for him. She finds him sitting at the kitchen table with a cup of coffee in front him. He appears deep in thought, just staring at the wall. She watches as he wipes a tear from his eye and takes a sip of coffee. “What’s the matter, dear?” she whispers as she steps into the room. “Why are you down here at this time of night?” The husband looks up, “Do you remember 20 years ago when we were dating, and you were only 17?” he asks solemnly. The wife is touched thinking her husband is so caring and sensitive. “Yes, I do,” she replies. The husband pauses. The words are not coming easily. “Do you remember when your father caught us in the back seat of my car?” “Yes, I remember,” says the wife, lowering herself into a chair beside him. The husband continues...”Do you remember when he shoved a shotgun in my face and said, “Either you marry my
CaribbeanWellness Wellness&&Lifestyle LifestyleJuly July- September - September2010 2010| |3737 Caribbean
daughter, or I will send you to jail for 20 years”. “I remember that too”, she replies softly. He wipes another tear from his cheek and says... “I would have gotten out today!”
My Rules Typical macho man married typical goodlooking lady and after the wedding, he laid down the following rules: “I’ll be home when I want, if I want and at what time I want and I don’t expect any hassle from you. I expect a great dinner to be on the table unless I tell you that I won’t be home for dinner. I’ll go hunting, fishing, boozing and card-playing when I want with my old buddies and
don’t you give me a hard time about it. Those are my rules. Any comments?” His new bride said, “No, that’s fine with me. Just understand that there will be sex here at seven o’clock every night.. whether you’re here or not.”
entertaiment
This puzzle contains a plethora of fabrics and patterns. Words can be found in a straight line, vertically, horizontally, or diagonally, and may read forward or backward. Leftover letters spell out a tip from a fashion icon.
Argyle
Polka Dots
Check
Polyester
Cotton
Rayon
Flannel
Silk
Gabardine
Stripes
Georgette
Taffeta
Grosgrain
Tartan
Herringbone
Tattersall
Houndstooth
Toile
Leopard Prints
Velvet
Linen
Wool
Madras Paisley Pinstripes Plaid
Leftover letters:
Fashion conscious (Puzzle)
38 | Caribbean Wellness & Lifestyle July - September 2010