Your Splendor

This blog is about personal well being and health. The author is not a medical expert and the discussions are intended to fill the gaps often left uncovered. They are based on personal experience and research. It is hoped that readers will contribute their own personal experiences. The discussions range from supplement and vitamin information, to stress and weight management. There will be beauty tips and advice on how to maintain a beautiful skin, makeup application, hair and nails care.

Monday, February 13, 2012

Sex and Health

Valentine's day- a day of romance dedicated to lovers all around the world.
There are 3 major myths on the origin of St Valentine.
Valentine was a Christian priest in Rome. Emperor Claudius ll outlawed marriage for young men as he believed that single men made better soldiers. Valentine defied Claudius and secretly performed marriages for young lovers. When Claudius found out, Valentine was sentenced to death.
The 2nd legend is that Valentine helped Christians escape from Roman prisons where they endured terrible cruelty. When caught, he was executed.
The 3rd legend is that Valentine fell in love whilst in prison with the jailer's blind daughter. He gave her back her sight and before his death, he sent her a note signed "from your Valentine".

Today's health and beauty buzz is on how sex can benefit health.

1. Stress is reduced. Endorphins and oxytocin are released during sex and these feel good hormones create feelings of relaxation and help to stave off anxiety and depression.

2. Sleep- The same endorphins that help you de stress, also relax the mind and body. Prolactin is released during orgasm. Prolactin levels are naturally higher when we sleep.

3. Pain- The surge of hormones after orgasm can help to ease a headache. Gone are those headache excuses! In clinical trials, migraine sufferers reported relief after orgasm. The endorphins released during orgasm closely resemble morphine and can
                                    effectively ease pain.
4.   Colds and flu- people who have regular sex were found to have higher levels of an antibody called immunoglobulin A. These antibodies help combat disease and enable the body to stave off colds and flu.

5. Glow- Those enjoying lots of sex were perceived to be 7 – 12 years younger than their age. Regular sex promotes the release of hormones including testosterone and estrogen which help to keep the body young. Estrogen promotes soft skin and shiny hair.

6. Menstrual cramps- Orgasm causes the uterus to contract and this process rids the body of cramp causing compounds. It also helps to expel blood more quickly helping the period to end faster. Going horizontal during menstruation has been shown to help decrease the risk for endometriosis (uterine tissue growing outside the uterus).

7. Exercise-Sex counts as cardio and can burn between 85 to 250 calories.

8. Guy benefits- Studies have shown that men who had sex at least 2 times a week had ½ the risk of suffering a fatal heart attack.

Regular sex can bring down the chances of developing prostate cancer.

Regular ejaculation (with or without a partner) can help rid a man’s body of potential carcinogens.

Sexual desire fluctuates throughout life. Lack of libido is more common in women than in men. Some of the major milestones effecting libido are pregnancy, nursing your baby, menopause and illness.

There are many other reasons which may be responsible for low libido:

Obesity- Results from a study at Duke found that obesity impacts sex drive, desire and performance. Obesity leads to a deficiency of certain sex hormones in both men and women. Poor body image can also impact desire
High cholesterol – Cholesterol can build up on the walls of the arteries of the body including the arteries in the pelvic area. When blood flow is restricted, there is less sensation which can lead to frustration. Unfortunately many statins lower libido as cholesterol aids in the production of sex hormones.
Diabetes is a serious disease and can cause kidney damage and even blindness. It can cause erectile problems and nerve damage due to reduced blood flow. It lowers testosterone levels affecting mood and sex drive.
Pain- Painful sex can be caused by a number of reasons. Infection of the pelvis or vagina, a cyst, an STD or lack of estrogen resulting in dryness. Consult with your gynie immediately.
Psychological problems stemming back from childhood or an unresolved traumatic event such as your house being broken into, being attacked or raped or a death of a loved one.
Problems in your relationship, depression, anxiety, low thyroid levels and anemia.
Difficult circumstances such as juggling a career, taking care of children, having an in-law or parent living with you, financial worries and many others.
Alcohol is a depressant and diminishes sex drive, performance and desire.
Some prescription drugs including birth control hamper arousal and the ability to achieve orgasm.

Foods that can help boost sex drive.

There are many foods that have the reputation of boosting libido.

These are a few of them:-

Pomegranate juice- pomegranates are rich in polyphinols and antioxidants that allow blood to flow through your veins- a component of good sex.
Zinc- Healthy levels of zinc boost sex drive. Foods rich in zinc are oysters, crab, pumpkin seeds, wheat germ, chick peas and steak. Legend has it that Casanova ate dozens of oysters daily.
Cocoa (unsweetened) or dark chocolate (70% dark) contain a chemical which stimulates the sense of well being.
Bananas and pineapple have an enzyme in them called bromelain which boosts libido. Bananas are rich in potassium which increases energy levels.
Avocado increases libido. They contain high levels of folic acid, vitamin B6 and potassium.
Chilies contain capsaicin which triggers the release of endorphins. Good for weight loss too.
Figs- supposedly Cleopatra’s favorite food are high in amino acids which are found to increase libido and also stamina.
Tests reveal that foods that are rich in L Arginine improve sexual function in men. These foods include oatmeal, cashews, walnuts, garlic, soybeans, chick peas and dairy. There has been no definitive proof that these foods work effectively in woman. They are healthy foods and certainly cannot do any harm.
Asparagus is high in vitamin E which has long been considered “a sex vitamin”.
Watermelon contains citruline which is an amino acid that helps to relax blood vessels that increase sex drive.

There are many supplements, medications, devices, toys and special lubricants on the market today said to increase libido.

Some of the supplements considered to be safe include:

Maca- The maca root plant is native to the Andes in Peru. It is related to other root vegetables. It is thought to increase stamina, fertility, energy and libido. It can be purchased in powder or capsule form.
Ginseng- Ginseng has long been touted for improving sexual function in men. Studies performed were on "Korean red ginseng" at a dose of 1,800mg daily. 66% of men saw an improvement. Red ginseng tested in women was found to increase arousal with no severe side effects.
L Arginine- Arginine might offer benefit for sexual dysfunction in men. Arginine alone has not been studied as a treatment for women, but a trial found evidence for benefit with a combination formula of L-arginine as well as other herbs and vitamins. Arginine in healthy individuals has shown no adverse effects. High levels may increase acid reflux, stomach ulcers and should not be used by diabetics on medication or patients with a heart condition.

There are still some contraindications linked to the supplements listed above.

Safety concerns over some of the more popular enhancement supplements-

Epimedium(horny goat weed)- Rapid heart rate and mania in people with bi polar disorder was reported.
Yohimbe- In 2005 there were more adverse reports for Yohimbe than there were for ephedra(a herb banned in the USA for safety concerns).

*Do not take any medications including supplements and herbal remedies before first consulting your doctor. You could be putting your life in danger.*

Wishing you all a happy Valentines Day.

Keep healthy, happy and safe.

All content provided on this blog is for informational purposes only. The owner of this blog makes no representations as to the accuracy or completeness of any information on this site or found by following any link on this site. The owner will not be liable for any errors or omissions in this information nor for the availability of this information. The owner will not be liable for any losses, injuries, or damages from the display or use of this information.

This policy is subject to change at any time.

Friday, February 10, 2012

Benefits of Friendship on health

Today's health and beauty buzz is on the benefits of friendship for good health.

Friends can bring happiness, laughter and joy in to your life.
Friends can encourage you and help you to achieve your goals.
Friends take care of you when you are ill. They run errands, collect medication and drive you to the doctor.
Friends can help take care of your children.

Friends can console you during periods of grief and despair.

Friends can prevent loneliness by giving you a sense of belonging.

Friends can boost your self esteem and self worth.

Research has shown that people who have friends live longer, healthier and happier lives.

There are many different forms of friendship all of which can contribute towards living a happy and fulfilled life.

1. Colleagues in the work place. Many times people like to keep their professional and personal lives separate. Most waking hours during the week are spent at work and with colleagues. You can develop great friendships with the people you work with.
2. Siblings. As the old saying goes "we cannot choose our family". On the other hand, friends may come and go but sibling relationships are forever. Although siblings often go their own separate ways, the relationship is unique as you share a lifetime worth of memories.
3. Your parents. Forget the mistakes your parents made. Share your lives with them as adults and enjoy each other's company. Their time is limited and precious.

4. Your adult children. When your children are

grown, your relationship changes and can

turn into fulfilling friendships. Don't interfere

in your adult child's life. Schedule time to spend

together.

5. Your partner or spouse. When you are friends

with your partner, you want to build a better

life together. Enjoy each other's company, laugh

and cry together, share goals and interests.

6. Your childhood and college friends. There are no friends like old friends.

7. Your neighbors. You can become friends with your neighbors by welcoming them to the community. Offer friendly advice on schools and restaurants. Take over a welcome package such as a fruit basket, a house plant or dinner the day they move in.

8. "Dog is man's best friend". This applies to all types of animals. Enjoy your pets. You will get the love you give back 10 fold.

We sometimes feel more at ease with our long time friends than we do with our own partner and family. It is not uncommon in times of extreme stress to reach out to old friends for comfort and support even if you are separated by distance.
Woman in particular are often more comfortable discussing personal issues with a close friend than with anybody else.

Pick your friends wisely......

Avoid negative friends. Happiness and negativity are both contagious. Attempt to surround yourself with positive people. Avoid toxic friendships. If after spending time with someone, you feel bad about yourself, sad and disillusioned, then they should be avoided.
Dump the frenemy. The frenemy belittles you making you feel inadequate and stupid. The frenemy seems to always point out the negative and is never truly happy for you. The frenemy is critical of your family, other friends, spouse and even your children
Appreciate your friends and don't take them for granted. They sustain you and have an enormous impact on psychological well being.
Learn to be your own best friend. Be kind to yourself.

Stay healthy, happy and safe.

This policy is subject to change at any time.

Sunday, February 5, 2012

Conflict and Health

Fight fair…….

Today’s health and beauty buzz is on the effect that conflict has on health.

Conflict can jeopardize your own health as well as your partner’s health.

There is a rise in cytokines (proteins) which impair the immune system.
Hardening of the coronary arteries leading to health problems including heart attack.
Studies have shown that a high level of parental conflict can wreak havoc on the lives of their children.
Stress which contributes to illness such as arthritis, cancer and diabetes.

Conflict in a relationship is inevitable. No two people can possibly agree upon everything in life and it is impossible to always get along with everyone you encounter. My husband and I recently celebrated out 26^th wedding anniversary. I married my first and only boyfriend whom I began dating at age 15. We certainly have had our fair share of fights over the years but fortunately have always been able to reach a compromise on major issues.

Arguing can be a sign that your relationship is strong and passionate. Squelching anger especially if you feel that you have been wronged is dangerous and can also cause serious health consequences. Spats are a necessary evil. Express anger and emotions sooner than later but if unresolved, you can go to bed angry and sleep on it!

Causes of marital strife:

Money- the number one cause of marital strife.
Children- different parenting views are a major source of disagreement.
Household chores- the distribution of chores are often bones of contention.
Irritating habits- certain habits can drive you crazy. Don’t be afraid to point them out.
Family- in-laws have been the butt of jokes forever. Parents, step children, siblings and in-laws can all create conflict. Sometimes it is best to just hold your tongue and hope they leave quickly.
Friends- Sometimes friends don’t necessarily have your best interest at heart and can be a negative influence.
Infidelity- this can be devastating. There are many reasons why people cheat. Some include boredom in the marriage, curiosity, anger at your partner, unhappiness within the marriage, feeling trapped or simply being attracted to someone else. Women tend to look for emotional involvement and link sex with love. Men’s involvement is often primarily sexual.
Expectations- sometimes we just expect too much from our partner and marriage is the opposite of what we had hoped for.

We all have our own style of fighting. These are tips on ways to fight fair:-

Choose your words carefully and no name calling. Your hurtful words can never be retrieved and can cause irreparable damage. Take a time out and resume your discussion when you are
Avoid character assassination. Criticism is a common way to express anger but can be very harmful to a marriage as it is a personal attack. Exercise self control.
Don’t run away. Avoidance or turning your back on an argument settles nothing. If you need to calm down, tell your spouse so and resume in 10 minutes.
Keep your conversation to the point. There is no point in rehashing old grudges.
Deal with what it is that is really bothering you.
Choose your battles. Forget about the toilet seat, toothpaste cap, dishes left in the sink or clothes thrown on the floor. Try not to sweat the small stuff even if it does drive you crazy! Picking your battles applies to parent/child conflict too.
Keep your fight private. Don’t involve your children or anyone else who may be present.
Keep the conversation calm and civil. Avoid shouting and yelling.
Accept the apology. It is important not to draw out the fight.
Decide who is going to talk first and then switch. Keep silent whilst the other person has their say.
Be realistic and own up to your part of the fight.
Try to find the humor in it if you can. Laughter is important for well being.
Remember what’s important. Do you really want to hurt the person you are supposed to love?

No marriage is perfect and it is all a matter of compromise.

Some people say that love is blind. Studies show that couples who idealized each other before they got married, seemed to be happier and more satisfied in the long term. The way we see ourselves is fairly accurate. The way we see others is often shaped by hope.

Ways to avoid conflict:-

Don’t be over critical. We are entitled to our own points of view. Agree to
Have reasonable expectations. We are all human and make mistakes.
Spend time apart. The decision should be based on what works best for you as a couple. Taking a break allows you to reconnect with yourself. Not all couples are comfortable spending time apart. Does absence make the heart grow fonder?
Spend time with your friends- Relationships with your friends are completely different from the relationship you have with your partner or your children. “Girls and Boys” nights out are healthy, enjoyable and necessary.
Spend quality time together. Arrange date nights or weekends where you concentrate and reconnect with each other. If you are watching your pennies then go for a drive, take a walk or take a picnic to the beach or a park.
Learn to enjoy your own company. Many people hate to be alone and often make decisions based upon this fear. Enjoy your hobbies and personal growth.
Verbalize your feelings. Your partner cannot guess what you want or how you feel.
Make major decisions together reflecting both party’s desires and concerns.
Mutually respect each other’s interests, hobbies and career choices. They are equally important as yours even if you may not think so.
Respect each other’s privacy. Don’t go through each others emails, cell phone messages, desk, purse, closet or car. We have the right to privacy even in marriage. If you feel the need to snoop for whatever reason, there is a problem which needs to be addressed. Discuss and agree on privacy boundaries with your partner.

Stay happy, healthy and safe.

This policy is subject to change at any time.

Thursday, February 2, 2012

The role of animals in our life

No fat comments please! I am a plus sized model "Weenie"

Today’s health and beauty buzz is on the benefits of having animals in our lives. My animals have always brought enormous joy into my life. My family smile indulgently at me shaking their heads as I engage my poodle in conversation. Last year our darling little sossie dog died. It left a void in my heart. There are few people who have lost a beloved pet and not wept bitter tears. Pets keep us human and can influence how we feel about life and ourselves.

Our pets provide us with unconditional love and affection. They are always happy to see us no matter how grumpy, sad, bad tempered or irritated we may feel.

Interaction with animals enhances our quality of life and our general sense of well being.

Studies have shown that there are many health benefits reaped by interacting with animals. Blood pressure can be lowered, high cholesterol reduced and depression relieved.

Animals can help us cope emotionally and socially.

Children often turn to their pets for comfort in times of need. Pets teach children responsibility and empathy and often provide a sense of security. They are non judgmental or critical often bringing calmness into a child’s world.

Grieving adults also find solace by turning to their pets for comfort. Love is one of the best medicines and pets are one of the best sources. Many widowed people die from broken hearts. Pets can help us cope with the grief, pain, fear and loneliness accompanying the loss of a loved one.

Pets can help us to relax and divert our attention away from problems.

Touch is so important to our physical and emotional well being. Many people live alone and having a dog or cat to cuddle and stroke can fill a void.

Pets provide companionship and decrease feelings of loneliness and isolation especially in the elderly. Everyone needs to feel needed and taking care of a pet can bring a sense of purpose into the lives of many and boost self esteem.

People are more likely to smile at you, strike up conversation and reach out to you if you are out with your pet.

Pets can keep you active and bring some consistency to your life.

Animals are widely used in assisted therapy.

Pets, such as professionally trained guide dogs for the blind or handicapped offer obvious benefits.

Children who suffer from autism often connect better with animals. First learning to connect with a dog or a cat can pave the way for connecting with people.

Pets can have a calming and soothing effect on an anxious child.

Abused and neglected children can often communicate better with animals.

Whilst dogs are most commonly used for animal assisted therapy, horses are said to have an affinity for healing. Horses are large and can be intimidating. This apparently allows the participant to gain trust with the animal and get immediate feedback from the horse. Therapists say that kids, who shun emotional and physical closeness with people, can often accept it from a horse. The bond develops mutual trust, respect and affection.

Cats are also widely used in therapy and are said to stimulate positive moods and memory in the elderly and responsibility and hygiene in children.

Rabbits are used due to their social nature.

Dolphin assisted therapy is used in Florida and Hawaii and also countries such as Mexico, Russia, China and Japan. Children interact with a captive dolphin in the water whilst performing simple tasks. It is a highly controversial method.

Dogs used in search and rescue save human lives.

Cadavers are dogs used to find human remains so they can be returned to the family for closure.

Dogs help with locating abduction victims and can track their scent for many miles.

Dogs are used to sniff out bombs before a tragedy occurs.

Dogs can squeeze into small places that a human cannot.

Animals have been known to save their human families from house fires by repeatedly making a noise. Potential drowning victims have been rescued by dogs pulling them to shore. Dogs have attacked snakes to protect children, bitten intruders and attackers, rescued people trapped under snow, rubble and from the devastation left by other natural disasters.

There is some controversy over police training dogs for human benefits. Brutal training methods are not unheard of but for the most part, dogs are trained using positive reinforcement.

Be kind to your 4 legged friends. Make sure they are well fed, given fresh water daily and protected from the elements. Spay and neuter them. Millions of unwanted animals are abandoned on highways, treated cruelly, neglected and left in dumpsters to die. Adopt a pet rather than breed more.

Support your local SPCA or animal shelter. Donate used towels, blankets, pet food and supplies. They rely on volunteers so visit a shelter and take a dog out for a walk in the fresh air, making a difference in that animal’s life. The staff can help you select a dog you will be able to handle. If you are a cat lover, take a cat out of its cage and give it some stimulation and affection.

Animals can be very costly and this should be considered carefully prior to adopting or purchasing a pet. The cost of veterinarian visits, inoculations, grooming and medications can mount up quickly. Animals need to be taken care of when you travel either at a kennel or by hiring a pet sitter to come into your home at least twice a day to feed and walk your pet. This is an expensive undertaking. If you have no family members who could help out, try to find a trust worthy responsible teen in your neighborhood who is anxious to make some extra money. Select one whose parents will make sure they don’t forget about your pet!

Teach your children from a very early age to treat animals with respect and kindness.

Stay healthy, happy and safe.

This policy is subject to change at any time.

Sunday, January 29, 2012

Metabolism Boosters and weight management

Oh the dreaded Christmas cookies and cakes can clearly be seen on our not so slim waists……

Today’s health and beauty buzz is on ways to help boost our metabolism, stave off those cravings and aid with the dreaded tummy bloat. I have battled with my weight practically all my adult life. My weight has varied tremendously from having a BMI within the normal range according to height and age to being seriously obese. I was tired of listening to my knees clicking every time I walked down stairs, being breathless performing simple tasks and being at serious risk for heart attack and stroke due to pre diabetes and high cholesterol levels despite taking medication. I am now much more conscious about my weight primarily for health reasons and try to take a hold of it before it takes a hold of me. I have found these tips pretty helpful in weight management.

As we reach perimenopause and menopause, our metabolism slows down so we need to burn more calories in order to lose weight or keep our weight constant. We need to eat 200 calories less per day than we ate in our 30’s and 40’s in order to achieve this.
Be careful not to slash calories too drastically as this can cause the body to go into starvation mode. The metabolism will slow down and you will store fat and burn lean muscle instead.
Cinnamon is your friend. Cinnamon can help to prevent sugar cravings as well as cravings for starch. Cinnamon can be taken in supplement form or ground cinnamon added to cereal, yogurt, a smoothie or even to your coffee.
Lean protein should be incorporated into every meal if possible as well as into snacks. Chicken breast with no skin, eggs (particularly egg whites), turkey, fish, low fat cheeses, low fat yogurt(Greek yogurt contains the most protein),fat free skim or low fat milk. Protein increases the metabolism. Add some whey protein to a smoothie for a great breakfast
Fiber is important. It helps to keep you full by swelling in the stomach. Strive to have 30 grams per day. Add ground fiber (phylum husk) to a smoothie or to your cereal. Incorporate it into health muffins, breads and sprinkle on salads. Fiber can be taken in a pill form. Follow with at least one glass of liquid- preferably water. Konjac fiber is highly regarded. Fiber lowers cholesterol and blood sugar. Great sources of fiber are steel cup oatmeal and raspberries amongst many others.
Water- Drink 1 to 2 glasses of cold water 30 minutes before meals. The colder the water, the harder the body has to work to warm itself up, thus boosting the metabolism. Try to drink a total of 8 cups of fluid per day. (8 ounce = 1 cup) Drinking green tea, oolong black tea (great choices) count towards your daily fluid intake.
Add black pepper to your food. It is thought to increase metabolic rate so that the body burns calories more quickly.
Have 2 TBS of balsamic vinegar a day. Balsamic vinegar is thought to help you stay full for longer. It is very low in calories and can add flavor and taste to a meal.
2 tsp of ground flax seed a day. Flax seed are high in fiber. They swell in the intestine helping to keep you full longer. They stabilize blood sugar and contain lignin’s to balance hormones.
Blueberries and yogurt are natural fat blockers.
Pine nuts-They are not only delicious, but pine nuts contain a fatty acid which stimulates the body to produce 2 natural appetite suppressants. Snack on them or sprinkle on salads or over yogurt.
Coconut water (not coconut milk) is thought to increase metabolism and control blood sugar. It is rich in magnesium and potassium. Potassium helps convert food to muscle. There are 3 grams of fiber in a cup and is low in calories. It is an acquired taste. Low fat coconut milk can be used to enrich and add flavor to curries and stews instead of regular milk or cream.
Eat 3 meals a day as well as 2 snacks. Studies have proved that eating small meals and snacks 5-6 times a day works better than consuming all your calories in one or two large meals.
Grains- People who eat rice daily weigh less than those who don’t. It is packed with fiber and nutrients. Rice is more likely to accompany veggies and lean protein dishes such as stirs fries and sushi rather than pizza and other fatty dishes. Look for whole grains. Farro has twice the protein and fiber of normal grains. Wild rice, brown rice and quinoa are great options.
Cortisol, discussed in my previous blog on stress causes the body to crave sweets. This turns into belly fat. Read previous blog on stress management and the importance of sleep.
Try to exercise 3-4 times a week. I walk as I find this method the most enjoyable. It is free; you don’t need any special gear besides sneakers, sunscreen and a hat! Most importantly, you can just walk out your door any time of the day or evening that suits you. Try adding little bursts of speed during your walk. Strap on that iPod and get going. Weight bearing exercise is very important to keep muscle and bones at a premenopausal level. If, like me you don’t like the gym, try to incorporate some weights into your weekly routine by following an exercise DVD using some hand and leg weights. Exercise doesn’t always make you look younger. Thin women are at risk for losing too much body fat. When the face looses too much fat, it looks gaunt which is ageing and unattractive.
Tea- a simple way to stave off hunger. The catechins in tea may boost satiety.
Gum works for some people to stave off cravings. Not for me personally.
There are so many metabolism boosters in supplement form- These are some that I have tried.

Omega 3 helps to accelerate the loss of body fat.
Alpha Lipoic acid increases the body’s ability to take glucose into the cells causing a decrease in blood sugar and therefore accelerating weight loss
Astaxanthin increases physical endurance and protects the muscles.
Carnitine converts fat into energy and activates metabolism.
Calcium is great for weight loss.
CLA (conjugated linoleic acid) decreases body fat especially in the abdomen.
Co Enzyme Q10 regulates blood sugar and enhances metabolism. It is also an important supplement to take if you are on a statin.
Chromium Polynicotinate (opinion varies on its effectiveness) reduces body fat, lowers blood sugar, reduces cravings and regulates appetite.
GLA Increases metabolic rate and helps to burn fat.
Zinc- about 15mg a day helps booster leptin levels. Leptin is a protein made in fat cells. It circulates in the bloodstream and goes to the brain. Leptin tells the brain that you have enough energy stored in your fat cells. When you diet and loose fat cells, it causes a decrease in the amount of leptin produced, causing the body to go into starvation mode and store fat.

These are some other metabolism boosters that I have not personally taken:-

Horse chestnut seed extract

Astragulus

White Bean extract

Raspberry Ketones

Fat is an important part of our diet. Healthy fats are found in avocados, olive oil, coconut oil, certain nuts such as walnuts and brazil nuts, flaxseeds, flaxseed oil, sunflower seeds, pine nuts and many many more sources. Healthy fats should not be avoided.

Belly Bloat

30 minutes of exercise or even a 10 minute walk gets digestion moving.
Drinking peppermint or chamomile tea relaxes digestive muscles and relieves an inflated stomach. Lemon balm and fennel made into a tea is also supposed to have the same effect.
Avoid carbonated beverages.
Catch 22- Some of the super foods can cause gas and bloat. Consuming cruciferous vegetables such as broccoli, brussel sprouts, cabbage and cauliflower, apples, pears, prunes, peaches, whole wheat bread, bran cereals, dairy, artificial sweeteners and beans can cause excess gas to build up, so consume in moderation before a special event!
Eat slowly with your mouth closed to prevent gulping in air.
Probiotics (good bacteria) have been found helpful in aiding digestion.
Anti gas medications can be taken prior to a gassy meal to prevent the formation of gas pockets.
Some forms of calcium have been known to cause gas or constipation. Try taking calcium citrate which can be taken on an empty stomach.

*Do not take any medications including supplements or embark on an exercise regiment before first checking with your doctor.

Tip for the day:
Lose weight for yourself and not for anyone else. Lose weight because YOU want to live and enjoy a long, healthy and energized life.

Stay healthy, happy and safe.

This policy is subject to change at any time.

Sunday, January 22, 2012

Coping with Stress

Today’s health and beauty buzz is on coping with stress.

The credit card bills are rolling in with most of us having over extended ourselves during the holidays. Unfortunately stress is an inevitable part of life especially in our fast paced and competitive society. People live with constant stress having to juggle the demands of marriage, kids, financial instability and work.

50% of first time marriages in the USA end in divorce. Suicide is the 3^rd leading cause of death amongst teenagers according to NIMH. One in five high school students have seriously considered suicide. Kids today have to deal with enormous academic demands.

Stress can wreak havoc on your health and age you faster. Excessive anxiety triggers inflammation.

It compromises your immune system increasing your risk of developing colds, flu and even cancer.

It damages your brain and memory.

Your hair can thin and even fall out.

It makes you fat and may lead to the development of type 2 diabetes.

It may cause headaches, poor sleep, constipation, gas, bloating and diarrhea.

Obviously stress is caused by many events beyond our control such as a serious illness or death of a loved one. Sometimes the reason is not so obvious. Keep a journal as to the causes of stress in your life and try to find a solution to minimize each one.

Useful ways to try to manage stress:-

Get a good night sleep. There are many non addictive and safe alternatives to aid sleep such as chamomile tea for relaxation before bed. Take a calcium and magnesium supplement at night instead of in the morning. Calcium and magnesium are often combined and aid in the relaxation of muscles, making it easier to sleep.
Eat a healthy and balanced diet. Levels of cortisol (stress hormone) are increased in times of stress making you crave fatty, sugary and salty foods. With a balance of lean protein and healthy carbs, blood sugar levels are kept stable.
Exercise- This boosts the production of the brains feel good neurotransmitters called endorphins and exercise helps to improve sleep. Walking in the sunlight is beneficial. Have your vitamin D levels checked. Lack of sunlight can cause a deficiency of vitamin D.
Try to avoid situations that make you anxious or remove yourself from them.
Don’t stress about what you cannot change or control. Don’t sweat the small stuff.
Set yourself realistic goals and prioritize. Don’t overextend yourself. Learn to say NO.
Do something that you enjoy every day no matter how small.
Surround yourself with positive people. Negativity is contagious. This has always been my advice to my kids. Boost all the positive aspects in your life and don’t dwell on the negatives.
Try meditation, yoga, deep breathing exercises, massage therapy, listening to music that you love and even hypnotherapy. If all else fails, do seek counseling. Sometimes just talking it out with a close friend you can trust or a therapist is all that it needed.
Studies conducted have shown that high doses of Omega 3 fatty acids significantly improve symptoms of anxiety and depression.
I have found that looking forward to an event no matter how small can help with "feeling blue." Treat yourself to lunch with a friend, a facial, manicure or massage.
Rhodiola Rosea Root has the reputation for fighting fatigue and relieving stress. It is a non addictive herb and deemed to be safe.

Remember that just because the bottle says "natural or herbal", it does not necessarily mean that it cannot do harm. There are many herbs bottled for human consumption that may be potentially deadly.

*Consult with your doctor before taking any medication or vitamin supplements.

Many people suffer from SAD (seasonal affective disorder) thought to be caused by lack of light during these cold winter months, causing bouts of depression. Symptoms include irritability, lethargy, increased sleep and craving of carbohydrates. These symptoms are generally only present during the winter. Light therapy has proved beneficial. *Consult with a doctor before using light therapy.* There are contraindications for bi polar individuals which may worsen their symptoms resulting in manic behavior.

Tip for the day:
Vitamin B complex can bolster the nervous system. Fish oil fights inflammation.

Stay healthy, happy and safe.

This policy is subject to change at any time.

Saturday, January 14, 2012

Skin protection during winter

Today’s health and beauty buzz is on the importance of protecting your skin from the harsh winter elements.

How am I ever going to get rid of these wrinkles!

It is equally important to protect the delicate skin on your face, neck and ears from the sun during those cold winter months. We tend to think about skin protection during the summer when we are outside enjoying the beach, pool or gardening and we diligently apply and reapply our sunscreen.

The winter sun can be just as powerful especially when reflected off the snow and can create powerful and painful sunburn. UV rays penetrate through clouds, fog and windows.

The cold air outside has little humidity resulting in drying out the moisture in our skin. Cold winter winds can cause wind burn resulting in painful cracked and dry skin. Cover up, apply and reapply sunscreen with an SPF of at least 30 on exposed skin.
The central heating in our homes dries out the air resulting in dry, irritated and itchy skin. Try using a humidifier in the rooms where most time is spent.
Take care to add an extra rinse cycle to your washing machine to ensure all the soap powder is rinsed thoroughly from your clothes. Soap deposit can cause irritation such as eczema.
Hot water removes the natural oils from the skin, so limit time spent in the shower. It is preferable to shower but if you want to soak in a bath which so many of us find comforting, pour some soothing oatmeal or oil into the running water to prevent overly dehydrating the skin. Attempt to keep the water warm instead of very hot.
Gently pat yourself dry and apply your body moisturizer whilst skin is slightly damp to help lock the moisture into your skin.

There are many kinds of body lotions, creams and oils on the market. Use a heavier one during the winter months such as a cream or an oil. It is also time to switch to milder body soap. Use one for sensitive and dry skin that does not contain heavy perfume or antibacterial ingredients which further dry the skin.

The skins on the hands particularly suffer due to the constant washing throughout the day and the use of chemicals whilst doing housework. Use rubber gloves whenever possible and rub a rich emollient hand cream on hands and fingers massaging well into the knuckles and cuticles whenever possible. Look for one containing petroleum jelly or other skin protectorates. Apply before bedtime and sleep with cotton gloves to lock in the moisture. The same applies to your feet. Cotton socks can be used to protect the bedding from oils. Pay special attention to ankles, knees and elbows.

Our lips are particularly prone to chapping and drying out in the cold and wind. Apply a good lip balm with an SPF throughout the day and Vaseline petroleum jelly at night before bed.

It is also time to switch up to richer creams for our faces. Use a heavier more emollient day cream followed by a good quality sunscreen applying to the face, neck, chest, ears and the backs of your hands. Use a soothing and richer night cream massaging well into the face, neck and chest area.

Avoid over washing and switch to a milder cleansing milk instead of a wash. Change to a toner with no alcohol content. Use scrubs and peels to exfoliate dead skin cells once a week on your face and body. Be cautious not to scrub and rub too vigorously as this will do more harm than good. Exfoliation helps the creams you use to better penetrate the skin.

Drink plenty of water to keep your skin hydrated.

Eat a healthy diet incorporating plenty of omega 3 rich foods such as salmon, tuna, sardines, nuts (especially walnuts) seeds, soybeans and olive oil. Flax seed is a particularly good source and can be added to cereals, smoothies, yogurt, salad dressings and baked goods such as muffins, cookies and breads. Purchase the whole seeds and grind them yourself in a coffee grinder. The omega 3's and the lignans are better absorbed when ground. The whole seeds pass through the intestines undigested therefore giving you little of the health benefits.

Vitamin tip: Take an omega 3, 6, and 9 fatty acid supplement, as well as GLA’s obtained from borage oil, black current oil or evening primrose oil.

*Consult with your doctor prior to taking any medication, including supplements.*

Stay healthy, happy and safe.

This policy is subject to change at anytime.

Tuesday, January 3, 2012

Germ warfare

On today’s health and beauty buzz, I am discussing “germ warfare”. I am a self confessed “germophobe” and drive my family crazy at times, by insisting that they leave their shoes in the garage, wash their hands and go for an annual flu shot.

It is one of the years busiest travel seasons world wide. Millions of people are boarding airplanes, trains and busses to get to their destinations.

Research has shown that the high incidents of colds and flu after flights, is caused primarily by the low level of humidity present in the cabin.

Here are a couple of things one can do to attempt to stay germ free whilst flying. Dry air sabotages the natural defense system of the mucus membranes in the nose and throat making it easier for germs to enter the area at the back of the throat where the nasal passages meet the mouth.

Stay hydrated both before and during the flight by drinking plenty of water. This will keep the mucus membranes moist and better able to fight germs.
Nasal saline spray and nasal moisturizing sprays flush germs from the nose.
Hot drinks are good as they provide moisture to the membranes as you inhale the steam. Try to stick to teas or hot chocolate. The caffeine in coffee is dehydrating.
Make sure you have a good stash of disinfecting wipes in your purse and disinfect the surfaces around you. Wipe the arm rest, tray table and seat back in front of you. Do not touch the seat pocket in front of you. People place used tissues and even dirty diapers in these. The rhinovirus (common cold) can live on surfaces for 3 hours. If possible, keep your personal items in a disposable bag next to you or under your seat which you can toss away later.
Use your own pillow or cover the airline pillow with a cover that you have brought with you. Use your own wrap or sweater as a blanket to cover you with.
Open air vents above your seat as far as they can open so that the air can move the germs away.
Do not drink alcohol whilst in flight. It depresses the immune system.
Attempt to change seats if you are seated next to or behind a sick passenger.
Avoid touching your face especially your eyes and nose. If you suffer from a compromised immune system or have an illness that may affect your ability to fight infection, wear a face mask whenever possible whilst onboard.
Close the toilet before flushing. Bacteria filled mist can travel several feet every time you flush spraying towels, toothbrushes and surfaces, including you. Line the seat with the paper liners provided in most public restrooms or use toilet paper to cover it before sitting down. Flush the toilet using a piece of toilet paper. Wash hands thoroughly with soap and hot water and use paper towel to turn off the faucet. Open the door by pushing it with your shoulder or foot or use paper towel if you need to grip a handle. Fecal matter is found on the floor and will find it's way onto your purse. Hang your purse on a hook or keep it on your lap and don’t ever place it on the floor. Needless to say, it will also find its way onto the bottom of your shoes along with as many as 9 species of bacteria which cause infection in our stomach, eyes and lungs. 90% of bacteria are tracked onto the floors of our homes by our shoes, where they remain. Carpets harbor even more germs.
Whilst no supplement is proven to prevent colds, many people swear by high doses of vitamin C, zinc, echinacea or garlic.
Sleep helps improve your resistance to fight infection from the cold virus, so remember to rest up once you get to your destination.

Tip of the day: Remove your shoes before walking into your home. Carry them to wherever you wish to store them and then wash your hands.

Stay healthy, happy and safe.

This policy is subject to change at any time.