10

ES denB a c k t o P e r f e c t i o n

August 2010

Know the pros and cons of melatonin, page 14

Sleep-deprived?

steps to treAting AsthmA—plus!Quick fixes And long-term treAtments

Breathe easy!

olive oil: The wonder healTh oil for inside and ouT

Buying Organic,

Wisely

The Many ways To

deTox, page 12

crAzy AboutKettleBells

us$9.95

A note from the Publishers

welcome to another issue of Sacred Eden.As always, we’ve filled your favorite health magazine with the latest

information and advice to help you make the right choices for total wellness, and indeed, going back to perfection.

There are three topics in this issue, though, that may appear more relevant (but not any less important), especially if you’re living a fast-paced, high-stress existence and are looking for more sustainable ways to health: Shopping for organic products, managing asthma, and getting meaningful sleep.

Organics—both food and non-food—have become increasingly popular over the last decade, due largely to the concern over the environment and the impact of our choices on our carbon footprint. Already debates are arising whether one should go organic or remain non-organic—but it looks like the organic advocates are winning, with a projected yearly growth rate of nine percent, as opposed to a measly one percent in the non-organic sector.

This issue (“Is the Product You’re Using Really Organic?” on page 8) gives you a brief but meaty guide on purchasing organic products. It’s the ingredients that matter; not the marketing or advertising gimmickry. Unfortunately in the US, the stamp “USDA Organic” has yet to find itself on some non-food products. A loose guide may be thus: “100% Organic” means the product is made entirely of organic products; “Organic” have around 95% organic material in them; and “Made with Organic Ingredients” could have as little as two percent to 75 percent organic material in them.

The second topic which merits attention is asthma (“10 Treatments for Asthma” on page 4 and “Beat Asthma in Two Ways” on page 9). In this seemingly “enlightened” day and age, there are still 100% smoke-free laws that exist in the US. The Asthma and Allergy Foundation of America (AAFA) cites cities like Richmond, Virginia, St. Louis, Missouri, Chattanooga, Tennessee, Xnoxville, Tennessee, and Milwaukee, Wisconsin as the five worst cities to live in if you have this disease. Of course, “annual pollen scores, pollution levels, poverty rates, the percentage of people without health insurance, and state laws ensuring student access to emergency inhalers to use in asthma episodes” are also taken into account. More than 20 million children and adults today live with asthma, the AAFA says. That’s a whole lot of people this issue will be talking too—and we include not just traditional, quick-fix solutions, but long-term lifestyle options that will help you, as they say, “breathe easy.”

The third highlight of this issue is about sleep and what you can do to get the best kind of it.

According to studies, insomnia affects more women than men. “Most adults have experienced insomnia or sleeplessness at one time or another in their lives. An estimated 30% to 50% of the general population are affected by insomnia, and 10% have chronic insomnia,” says the study. It tends to increase with age, and is typically more common in people in lower socio-economic groups, chronic alcoholics, and mental health problems. For most of us, though, it is the killer stress that is the cause for sleeplessness.

While melatonin, the hormone produced in the pineal gland and linked to sleep, may be helpful as a supplement, it is advised to take this supplement sparingly. The best way, we believe, is still to take a holistic approach to sleeplessness. We’ve got more of that on page 13 (“Melatonin—The Pros and Cons”). Turn to that page, and you’ll find steps to battle lack of sleep without having to turn to a pill.

The rest of this issue gives you the other answers to living a stress-free life: flushing toxin build-up from your body, getting into yoga, acupressure, trying out kettlebells to cure everything from asthma to back pain.

If this is your first time to pick up a copy of Sacred Eden, you’ll discover that it’s a total package. We hope you’ll come back next month to discover more.

Here’s to your health,

The answers

The Sacred Eden Team

ConTinue

8Is the Product You’re Using Really Organic? Get smart about shopping for organic—familiarize yourself with the labels and don’t be fooled!

9Beat Asthma in Two Ways. From quick fixes to long-term treatments, know what management system can work for you. 17

Kettlebells and Chiropractic Practice: A Winning Combination. A skeptic doctor turns believer after kettlebells give her her life back and help dozens of patients along the way.

1A Note From the Editor

regulars healthy solutions

3Seven diet secrets of the stars; The trick to drinking more water; 10 treatment options for asthma; The importance of air purifiers

Body

5A Greenhorn’s Guide To Yoga. If you haven’t taken up the practice yet, here are tips to get the most out of your class.

6Pushing All the Right Buttons. Touted to be better than physical therapy, acupressure releases blocked energy and encourages the flow of ch’i.

7Exercising Right To Lose Weight. Wondering why you’re still not burning off those pounds? Here are some things you may be doing wrong.

food and nourishment

19Pumpkin Pie. This rawfood version of the classic favorite is chockfull of nutrients.

10Juices for Fighting Constipation. When your bowels are stuck, try these concoctions and juices to unclog the flow.

feaTures

11Detoxifying Naturally. More than enemas, detoxifying is about giving your body a rest and choosing the right foods.

13Melatonin—the Pros and Cons. Having trouble sleeping? Know more about this supplement and how to get the most quality zzz’s.

15Healthy Inside-Out with Olive Oil. This wonder oil is great for the body and for keeping skin and hair look beautiful.

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10

6

11

13

15

17

Table of Contents

7 Diet SecretS of the StarS

Celebrities always look fabulous. But it takes a lot of effort to look the way they do, and being the public figures that they are, they cannot afford to slack off when it comes to taking care of their physical appearances. Aside from the designer clothes, the styled

hair and the professional makeup, celebrities have to take good care of their bodies.

Their health agenda can range from extreme workouts to well-planned meals. Here’s a peek into some of their secrets.

JENNIFER ANIsTONThe ex-Mrs. Brad Pitt not only mesmerizes audiences with her adorable

comic sense and her famous hairstyle, she’s also known for having one of the sexiest bodies in Hollywood, as she appeared in countless magazine covers. To stay trim, Jennifer follows the 40:30:30 diet method. The diet consists of:

40% Low glycemic carbohydrates-Foods such as beans, fruits and vegetables, legumes

30% lean proteins-Tofu, fish, chicken, turkey, beef and low fat dairy products

30% essential fats-nuts and seeds, fish and olive oils

It is essential that every meal should contain macronutrients to attain the balance of hormones and maximum weight loss.

KATE HUDsONThe gorgeous daughter of actress Goldie Hawn gained 60 pounds

during her pregnancy, which she needed to shed quickly before commencing on her next film. From her previous eating plan, she switched to a higher protein diet. She consumed high protein meals in smaller portions, and she combined this diet with an exercise program that includes weight training and cardiovascular workouts. Kate removed all that baby weight in only four months and has gained abdominal muscles that gained the envy of many in Hollywood.

OPRAH WINFREYAs one of the most successful talk-show hosts in the world, there is no

question that Oprah needs to maintain her physical appearance for her audience of millions. Known as one of those celebrities who are constantly battling weight gain, she has recently toned up her figure and has never looked better at age 50 by combining a regular exercise regimen and diet plan. Oprah works out five days a week, spending 30 minutes on the treadmill and doing free weights. Her eating plan consists of legumes, fish, nuts, fruits and vegetables, chicken and low-fat dairy products. She limits her consumption of white sugar and flour. Oprah also credits her trim figure to her habit of not eating anything after seven in the evening.

GWYNETH PALTROWA lot of people may find it hard to believe that the perpetually slim

Academy award-winning actress actually needs to diet. Gwyneth actually follows a healthy eating plan that resembles Oprah's, avoiding sugar and white flour. She usually follows a macrobiotic diet, eating foods like vegetables, brown rice, and lean meat. She also eliminated dairy from her diet, and does yoga everyday.

MADONNAThe pop star has always flaunted a body that is to die for, and has

become a true fitness paragon over the years. She keeps herself in tip-top shape by practicing Ashtanga Yoga, and follows a strict diet that mostly shuns junk foods. She adopted a macrobiotic eating plan that includes organic foods rich in lean protein.

CLAUDIA sCHIFFERThe German supermodel eats salad and steamed vegetables for dinner

and eats only fruits before the afternoon. While on locations, she prefers to eat black grapes and drinks tomato juice and herbal tea.

CHRIsTIE BRINKLEYThis long-time supermodel maintains her all-American good looks by

being a vegetarian. She snacks on sweet potatoes in place of candy bars, and she adopts a liquid juice diet when she needs to slim down fast.

3 WayS to Drink More Water

water cleanses your body of harmful chemicals through your intestines and throughout your urine tract. Without proper water intake, our bodies break

down very quickly, in a matter of days. Without food, however, some people can live for a week or two.

So have a gulp of water readily available wherever you are! Here are 3 quick tips for taking in more water.

1. Always have water available.B the 12 ounce bottles of water and keep them in the fridge. Grab one whenever you go out, or come in the house. Keep a bottle in your hand while watching TV or reading.

2. Keep it cold, or at the temperature you like.According to Chinese medicine, drinking cold water can block your digestive system. Room-temperature water is best. But for you to drink it, you should like it. Keeping it cool but not icing it down too cold will do the trick. Flavoring it with lemon will also make it more appealing to drink.

3. Chose water over sodas.When in restaurants, always order water—never sodas or sweet, fizzy drinks.

HealthySolutions

3 sacrededen

10 PathS to conquer aSthMa

asthma is a condition where due to certain stimuli a person experiences narrowing of air passages and difficulty in breathing. Treatment for asthma should be done under the guidance of a doctor and should be planned carefully. The key lies in recognizing the causes and managing the condition such that you are in control of the situation.

You’ll learn more about asthma in this issue (turn to page 9), but for starters, here are the most popular treatments:

1.Preventive action where you avoid situations that triggers off symptoms.

2.Practice meditation and breathing exercises to strengthen the air passages and lungs.

3.Exercise regularly to keep fit and to strengthen your heart as well as lungs.

4.Using air conditioning, as this will reduce your exposure to airborne pollen and other triggers.

5.Keep your environment free of dust mites, pet dander, fur and feathers by regularly vacuuming and decontaminating your mattresses, pillows, sofas, throws, carpets, as well as curtains and covers.

6.Use inhalers which are of three types: aerosol inhalers; breath-actuated inhalers; and dry powder inhalers. These contain medication in aerosol form to provide immediate relief.

7.Drugs like short acting beta agonist namely salbutamol and terbutaline are first prescribed. The alternative medications are long acting beta2 agnostics like salmeterol or formoterol or antimuscarinics like ipratropium or oxitropium. In layman terms asthma medication is of two kinds: anti-inflammatory medicines and bronchodilators.

8.Combination therapies where a steroid along with long acting medication are prescribed. Alternately, a combination of antimuscarinic and short acting beta 2 agnostic is used.

9.Use of special equipments like a peak flow meter which will warn you of an impeding attack and an inhaler spacer which will ensure efficient disbursement of medication.

10.Allergen Immunotherapy where the patient is desensitized to asthma causing allergens like smoke, weed, grass, pollen, dust, mold and so on. Similarly the patient is tested for food allergies that trigger off attacks and treated for them.

Research indicates that the best option for patients is to maintain a dairy and record when and why attacks occur. This will give a clear understanding of triggers. Then the next step is to create an asthma management plan with the help of your doctor. To strengthen the mind and spirit patients are often asked to join therapy groups that talk about fears, problems faced by asthmatics, personal experiences, and work together at breathing exercises and other regimens to strengthen their bodies.

the role of air PurifierS in

treatMent of aSthMa

a person spends most of his time indoors and presence of purified clean air can help a lot in preventing triggering of asthmatic reaction. A purifier works by removing

environmental triggers like airborne allergens contaminants, smoke and smog.

A person cannot avoid exposure to polluted air but he can certainly control the environment in his dwelling or work place. Further an air purifier provides relief to the lungs of an asthmatic person by providing clean air so that he can breathe easily.

An air purifier works by cleaning the air indoors and prevent triggers like smoke, smog, pollen, exhaust fumes etc reaching inside the room.

Care should be taken to avoid air cleaners which produce ozone, which rather than reducing asthma may trigger an asthma attack.

HealthySolutions

sacrededen 4

Mind and body draw inspiration and guidance from the combined practices of asanas, breathing, and meditation. As people age (to yogis, ageing is an artificial condition), our bodies become susceptible to toxins and poisons (caused by environmental and poor dietary factors).

Yoga helps us through a cleaning process, turning our bodies into a well-synchronized and well-oiled piece of machinery.

PhySical BenefitS

By harmonizing these three principles, the benefits of yoga are attained. And just what are these benefits?

yoga is a science--this is not merely playing with words; it truly is approached as a science, which means that it is understood in terms of scientific

methods.

Yogic science seeks to verify cause and effect, and build principles based upon objective observations. Indeed, in many places in the world, to be a yogic master of any credibility, one must be highly educated in the sciences, including physics and the biological sciences.

This discussion on yoga as science is important for us to include because it allows us to sensibly ask the question: what are the benefits of yoga? After all, if yoga is a faith or a belief, then asking this question isn’t fair; because it’s one that yoga cannot answer in terms that we can objectively understand.

Yoga is a science; as empirical and pragmatic as kinesiology, or exercise science, which seeks to understand how the body acts and reacts to changes in the internal physical environment.

Yoga involves a series of postures, during which you pay special attention to your breathing, exhaling during certain movements and inhaling with others. You can approach yoga as a way to promote physical flexibility, strength and endurance or as a way to enhance your spirituality.

the MinD-BoDy connection Yoga is centered on the mind-body connection.

This mind-body harmony is achieved through three things:

postures (asanas)

proper breathing (pranayama)

meditation

equilibrium in the body’s central nervous system

decrease in pulse, respiratory and blood pressure rates

cardiovascular efficiency

gastrointestinal system stabilization

increased breath-holding time

improved dexterity skills

improved balance

improved depth perception

improved memory

PSychological BenefitS Perhaps the most frequently mentioned

psychological benefit of yoga is an improved ability to manage stress. Yoga diminishes an individual’s levels of anxiety, depression, and lethargy; thus enabling him/her to focus on what’s spiritual and important: achieving balance and happiness.

getting the MOst Out Of yOur yOga class

* Go to yoga class with an empty stomach, or have a very light meal beforehand. Yoga is full bending, twisting, lengthening, stretching, and strength moves. Eating a big dinner before could result in you cramping up or feeling nauseous.

* Communicate with your yoga in-structor. If you have a bad back or a sprained ankle, let your instructor know before class. She or he will offer you adjusted versions of poses or give you a nod when you should skip a pose that could make your condition worse.

* Leave your cell phones and pag-ers outside. Don’t just put them on silent mode, but literally keep them in the car or in your locker. This is not only a favor to your classmates and their focus, but your mind should be focused only on yoga.

* Be respectful of others in the class. This don’t be late and don’t leave early. This also means keep-ing your voice down when you talk to others and in general, keeping conversation to a minimum. Bring your own towel or yoga mat if you need to and make sure that you are clean, tidy, and not wearing any strong scents or wearing revealing clothes. If props are used, make sure that you put yours away when you’re finished and leave them there for the next class.

fOr thOse With special cOncerns1. Talk to your doctor and show him pictures of the poses you do in class. He may rule out specific poses if you have high blood pressure, glaucoma, a history of retinal detachment, or heart disease.

2. Find a yoga class that best fits your abilities. Talk to prospective teachers, and decide whether of not you can handle a program before you sign up. Try a few beginner classes before you attempt more vigorous classes.

3. Listen to your body. Make sure the instructor understands your level of experience and any limitations you may have. Don’t allow anyone to push you ahead too quickly, or you may hurt yourself.

4. Try private lessons. Most yoga instructors offer private classes or can help you design your own program.

5. Eat lightly before practice. Wait at least two hours after meals before yoga class or practice. An empty stomach is best, but don’t let yourself get too hungry to think.

If you haven’t taken up the practice yet, here are some things worth understanding about this ancient form of exercise and meditation

yogaa greenhorn’s

guide To

Mind

5 sacrededen

existing for some 5,000 years now, acupressure, by stimulating the body’s acupoints, tap into the major energy pathways (or

meridians) of the body.

When energies are blocked or deficient, illness can result. These energy disruptions are often the result of stress or injury. It is believed that acupressure causes the brain to release endorphins. Endorphins play an important role in immune function, pain relief, stress reduction, and slowing the aging process.

Two common ways of doing acupressure are the “Shiatsu” and the “Jin Sin”. Shiatsu is more common and uses immense pressure, whereas Jin Shin is the gentler form of acupressure that uses soft touch and gentle strokes.

eaSy to learnAcupressure be learnt without much

difficulty. The best way to learn acupressure is to try it on oneself. Some of the common benefits which acupressure provides us are:

1. Relaxes your mind and body

2. Increases blood circulation

3. Relieves from stress related problems like fatigue, insomnia

4. Heals injuries

5. Helps with Menopause and PMS

6. Helps in relieving joint aches and pains

7. Acts as a first aid in case of injury

8. Increases vigor

9. Reduces labor pain

10. Cures common illnesses like cold, sinusitis, migraine

11. Relaxes the muscular tension

12. Helps in improving muscle strength and tone

Here are a couple acupressure moves you can try:

For headaches and muscle or joint pain, press the fleshy part of your hand between your thumb and index finger. Hold for this for one minute, then repeat on the other hand.

For low-back pain, lie on your back, with your feet elevated on a sofa or chair. Place two tennis balls under your lower back on either side of your spine. Stay in this position for one minute or sooner if it becomes uncomfortable.

For knee pain, put a tennis ball on a pillow, then place your leg over it so the ball is pushing into the crease behind your knee. Find the sensitive spot just below your kneecap and slightly to the outside of the shinbone. Press into it gently with your fingertips for about one minute.

treat all these With acupressure:Tension Headaches

Migraine Headaches

Jaw Pain, Toothache, Earache

Neck and Shoulder Pain

Wrist, Hand, Arm pain

Backache, Hip, Knee, Ankle and Foot pain

Colds, Flu, Sore throat, Sinus Infection, Loss of Voice

Allergies

Anxiety Attacks and Nervousness

Depression

Insomnia

Fainting

Hiccoughs

Improve Memory and Concentration

Angina, Heart Palpitations and High Blood Pressure

Constipation, Diarrhea, Heartburn and Stomachache

PMS and Painful Periods, Hot Flashes, Pregnancy Discomfort, Morning Sickness

Bed-wetting, Incontinence, Urinary retention

Nose bleeding, Itching, Asthma, Decreased Libido, Hangover

sOMe precautiOnsCorrectly performed, acupressure increases

circulation, reduces tension and pain and enables the body to relax. It also strengthens the immune system and promotes wellness.

Acupressure should be applied slowly and gently. Applying it too quickly or vigorously can do some damage, especially in the abdominal area. Special care and caution is needed in the case of a pregnant woman or in treating a person with burns, infections and recent injuries.

What to remember:

- Learn acupressure from a professional

- While practicing on yourself, have someone with you

- Avoid open wounds, surgery, broken bone, skin infection and other problems when applying it

- Prevent specific pressure points during pregnancy

- Avoid acupressure on full stomach

- Avoid cold drinks especially during winter

- Wear comfortable clothes

a scientific studyAcupressure has also been cited as a new aid

for sleepy students. Thirty-nine student volunteers found that those who were taught to self-administer acupressure to stimulation points on their legs, feet, hands and heads were less likely to drowse during class. The acupressure consisted of light tapping of fingers or using thumbs or forefingers to lightly massage the stimulation points.

Touted to be better than traditional physical therapy, acupressure eases the flow of qi or ch’i and helps you attain

an increased state of health

Pushing all TherighT BuTTons

Body

sacrededen 6

after checking your diet and blaming your parents about the way you inherited their physique, look at how you execute your routine. Check also the frequency, duration and timing of your exercise. Are you doing

aero or strength exercises? Are you trying to melt down the fats or are you building more muscles after burning those unwanted flabs down? These are the questions you need to consider to arrive at the best exercise program and techniques to scorch down those disfiguring fats.

THE BEsT TIMING. The best time to do an exercise if you are trying to burn more calories and lose weight is right after you wake up in the morning. You should not take in anything except water for hydration. If you aim to burn unwanted stored fats in your body, you need to “call” them up during an exercise. They need to be used up as energy and so it is but essential that you don’t eat anything, especially a high carbohydrate meal, before the routine. Eating before an exercise routine will only make your objective go into waste. The food that you eat is primarily recruited in the bloodstream to be used as your fuel during the exercise; thus, if you eat prior your routine, you are just giving a way for the unwanted stored fats to stay reserved there in your body.

THE BEsT FITNEss PROGRAM. Choosing the best exercise program could be painstaking if you yourself don’t want to engage in strenuous activities. Another thing to consider besides your willingness is your overall endurance. You might want to consult a physician before participating in any type of fitness program.

Ideally, selecting aerobic exercise is the best way to start. Aerobics is a type of exercise where you use a lot of oxygen. It is a much longer type of activity that uses little muscular contraction. During aerobic exercise, the stored fats are recruited back into the blood stream and converted to simple sugars known as glucose to be used as fuel.

Oxygen is needed for this process to proceed. That is why you need to breathe in a lot of air during aerobics because this will ensure that you are really burning the unwanted fats away.

CHECK ON YOUR DIET. Never eat immediately after your exercise. Let 30 minutes to one hour pass before eating your meal. Don’t try to replenish the

sugars right after your routine. Allotting a few minutes will make your system burn more fats. It is believed that after you exercise, your body is still doing the routine through some biochemical processes inside.

Try to cut down high carbohydrate diet. Carbohydrates are easily stored as fats if you are not doing your

exercise right. Try to replenish your energy with protein but be careful also

with this food group because it can also be stored as unwanted fats.

FREQUENCY OF YOUR EXERCIsE. How often do you need to do your exercise

program? Some studies say that you should do it moderately at three times a week; others dictate that you should do it daily. The right frequency will depend on your endurance.

It is important to build endurance for you to burn much fat as fast as

possible. Daily aerobic exercise is not dangerous as long as you don’t tire much

after the routine. Remember that if you overdo your exercise, you might end up having more problems than just worrying about your weight.

So to do it right, start at three times a week with each routine lasting only 30 minutes. Build your endurance by jogging or hitting the treadmill at moderate speed at first week. When you think you are confident enough to endure 30 minutes, set your aerobics daily and combine with the right kind of diet and rest. Remember to

increase your routine time to an hour when you are at ease with your exercise program.

YOU MAY BE DOING WEIGHTs TOO EARLY. Don’t try using weights when you haven’t achieved the desired weight for your height. When you are certain that you have the ideal weight for your built, you may start strengthening your muscles by using small weights.

Some people start on weights as early as a few weeks after aerobics. But muscle mass gaining

may add unwanted weight and cause increase in appetite, so be careful on shifting to

weight training.

Are you wondering why your exercise program is not as “effective” as it’s touted to be? There might be some things you’re doing wrong

To lose weighTexerCising righT

Body

7 sacrededen

exercise

it has been said that if you want to take good care of your well-being, then what you put on your skin can be just as important as what you eat or drink.

According to reports, the chemicals we apply to our skin are absorbed directly into our bodies. It is estimated that an average woman absorbs as much as two kilograms of chemicals from cosmetics and toiletries alone. Organic skin care products are becoming increasingly popular due to concerns about chemicals used in many products, with sales increasing around 20 percent every year. Studies have found that up to 60 percent of creams or make-up applied can penetrate the skin and get into the blood stream.

One can find several standards of the word “organic” as related to skin care and health products. How does the consumer know if he or she is getting the real deal?

What to look out forProducts labeled as 100% organic should not include

synthetic ingredients at all nor entail the use of artificial products during the manufacturing process.

According to www.ultimate-cosmetics.com, such natural skin products have a shorter shelf life (and hence are not preferred by certain manufacturers of skin care brands). So if your skincare product looks like it will last till next century, chuck it.

Look for the following:

1. UsDA organic seal of approval. The USDA has imposed several requirements for organic skin care products. Every product claiming to be organic must bear the USDA organic seal of approval. This means that the product has been tested and had met the quality standards set by the USDA for safety and passed tests conducted by the USDA for antibiotic and hormone use in livestock and crops.

2. Check beyond face-value. Do not take the manufacturer's word for what it is. Instead, read the label to get a thorough idea of the ingredients used for the manufacture of the product. When manufacturers put “organic” or “all-natural” labels on their products, they might be stretching the truth a bit. Some unscrupulous manufacturers may have used an organic ingredient but this does not make their products “organic.” Whenever possible, take note of some ingredients you don't understand in the label and look it up online prior to your purchase to ensure that they are not preservatives or chemicals.

3. Be familiar with UsDA organic ranking. The USDA also implements a system that designates a product as purely organic or not. First, only products that used purely organic substances in their manufacture can be labeled “100% organic.” Second, products with 95% or more organic ingredients can be labeled “organic” in their primary label. Third, products with 70%-95% organic ingredients can only be described as “made with organic ingredients” with three of these organic ingredients listed on the label. Lastly, products with only 70% organic ingredients or less can only use the word “organic” in their ingredient section.

Be a Wise cOnsuMer!By understanding what the manufacturers mean when they label their products as organic, you can minimize the risk of purchasing scam products. Better yet, research on the Internet for reviews and recommendations on the best organic skin care products around to make your choice easier.

What’s gOOd tO KnOWPeople should also be aware that the suitability of a skin care product is not based on whether it is synthetic or natural. Some of the world’s most potent irritants come from Mother Nature. An unsuitable natural skin care product can harm you in almost the same way as a synthetic one.

Your selection of a natural skin care product should be based on three factors:

1. The skin type (dry, oily, normal, sensitive)

2. The climatic conditions in which it will be used, e.g. hot and humid condition would warranty the use of oil-free natural skin care products.

3. The process for application/use of the natural skin care product. A good natural skin care product (in fact any product) can seem useless if not used in the proper way.

Don’t be duped by savvy marketing and clever packaging. Know if you’re buying the real deal

organiC?

is The ProduCT

reallyyou’re using

Body

sacrededen 8

Beauty

anybody who’s experienced the wheezing, labored breathing, chest congestion and coughing and gasping knows how painful and inconvenient, to say the least, asthma can be.

Asthma is a disease of the respiratory system in which the airways narrow down often in response to a “trigger”--exposure to cold air, exercise, allergen or emotional stress. These symptoms of asthma can range from mild to life threatening and can be controlled by drugs and lifestyle changes.

Asthma is strongly suspected if a patient suffers from eczema or several other allergic conditions and already has a family history of asthma.

The following factors can also be used to diagnose asthma:

* In children it begins with developed breathing problems, history of nasal stiffness [rhinitis], itchy eyes [allergic conjunctivitis] and eczema.

* For adults it involves listening to the lungs with stethoscope and examination of nasal passages.

* Blood tests and sputum studies are also great ways to diagnosis for asthma.

* Spirometry is a breathing test which measures the amount and rate at which air can pass through airways.

* Exercise challenge tests and metacholine inhalation tests are also great procedures to evaluate airway responsiveness.

treatMentS for aSthMaQuick Fixes

Albuterol, or “broncho-dilator”, is used to stop and treat wheezing (inhalation difficulty and chest stiffness) caused due to lung diseases including asthma and chronic obstructive pulmonary disease (COPD). Many people use albuterol inhalation aerosol in order to avoid breathing troubles during exercise. It works by loosening up and opening airways to the lungs to make breathing process more comfortable.

Albuterol is normally given through the inhaled route with the help of a metered dose inhaler, nebulizer or other proprietary delivery devices. Albuterol can also be given orally or intravenously manner.

The side effects that a person may experience while using albuterol include palpitations, tachycardia, tremor, muscle cramps, headache, giddiness, agitation, hypokalemia, hyperactivity in children, nervousness, heart burning, sleeping troubles, anxiety, nausea, cough, throat irritation, chest pain, body swelling, increased difficulty while breathing and hoarseness. It’s better to consult doctor, if any of these side effects occur while taking Albuterol.

Longterm treatment

Many people who suffer from asthma and allergies don't realize it, but a low immune system is very likely at the root of their problems. Medical experts agree that a lowered or improperly functioning immune system can and does result in several diseases such as asthma, allergies, arthritis, psoriasis, lupus, chronic fatigue syndrome and cancer to name just a few.

The body's immune systems first line of defense against disease are barriers that prevent antigens, which are large protein molecules of bacteria, viruses, chemicals and other substances that appear harmful from entering your body. The barriers include your skin, mucus, cough reflex, stomach acid and even enzymes in your tears, which destroy toxins. If the antigen or toxin manages to get past these barriers, then the immune system launches a second line of defense, found in your blood. They are white blood cells, which perform a protective function by seeking out and destroying foreign protein antigens.

Unfortunately, there is no "magic bullet" that you can take to quickly repair your immune system, but there are several ways to help build and support it by providing your body with proper nutrition, regular exercise, adequate rest, relaxation and maintaining a positive mental attitude.

1. Limit saturated and trans fats, food additives and alcohol.

2. Take a good quality multi-vitamin/mineral supplement daily.

3. Ensure your diet includes adequate protein.

4. Take 1000 mg of Vitamin C daily.

5. Eat 3 to 4 servings of vegetables daily.

6. Eat 3 to 4 servings of legumes weekly.

7. Eat 3 to 4 servings of omega-3 fatty acid-rich foods weekly.

People with allergies and asthma will find that their asthma and allergy symptoms become less frequent and less severe when their immune systems are strong. By strengthening the immune system, the use of allergy and asthma drugs can be done away with forever.

You can go the drug route, but a lifestyle change and watching your diet will get rid of asthma for good

BeaTasThMain Two ways

Body

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SteWeD figSTake 10 to 12 calimyma figs and stew them in two glasses of distilled water (16 oz) for 10 minutes. Let them sit in this water overnight.

In the morning, remove the figs, warm and drink the juice. Eat the figs throughout the day.

Or prepare a blended drink of:

* three or more figs, fresh or sun dried

* one banana

* 1 tablespoon of honey or molasses

* one cup of rice dream

Drink first thing in the morning and any time after lunch or dinner.

MOre chOices tO ease cOnstipatiOn

Mulberry Juice

Mulberry juice has many health benefits. It is good for digestive tract illnesses. It can stimulate digestion and assimilation of nutrients in the small intestine.

Boysenberry

Boysenberry juice has a gentle natural laxative action on your bowels. When your constipation is mild, this juice will help move things in your colon.

Blackberries

Mix 1 cup of distilled water and 1 cup of blackberries. Drink this first thing in the morning to promote peristaltic movement. Regularly drinking this will regularize movement.

Blackberries are also high in vitamin C.

Cherries

Eat fresh cherries throughout the day or drink three 8 oz glasses of cherry juice during the day.

Cherries are high in antioxidants, fiber, potassium, and many other minerals, which are effective in neutralizing body acid. Cherries contain vitamins B-1, B-2, folic acid and niacin.

Cherries also have laxative effects and can start peristaltic action.

Elderberry Juice

This can be used to help reduce the symptoms of colds, flu, and diabetes. It also helps to relieve constipation, diarrhea, and hemorrhoids. Drink 1 to 2 glasses each day. Increase the quantity if necessary.

aPPle Juice, figS anD raiSinSHere’s a home remedy using apple juice with other fruit. Take it the first thing in the morning before breakfast.

In a blender, put in a cup of fresh apple juice. Add equal amounts of dry or fresh figs and raisins and a small organic apple. According to how sweet you want it to be, you’ll need to experiment a little with the amount of figs and raisins. Get a consistency that is not too thick. Add a little more apple juice if needed.

Try this for a few days until you start to get some relief from your constipation.

oat Milk With fig or Prune JuiceWarm 8 oz of oat milk and add the following:

* 3 oz of fig juice or prune juice

* two droppers full of licorice extract

Or, you can mix one glass of 50% fig juice and 50% prune juice. Drink this first thing in the morning.

Need natural ways to get your bowels moving? Try these fruit juice combos

ConsTiPaTionfor fighTingjuiCes

Healthy Eats

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a full body detoxification doesn’t have to be complicated. Herbal detoxification is one of the simplest methods around. Together with combining essential herbs in your diet during the detoxification process, it is also recommended to digest

healthy, green vegetables along the way.

Like any other detoxification system, an herbal detoxification will help the body get rid of any toxins that are in the system. It will not only focus on cleaning the colon and liver, but it will also flush out the kidneys as well. There are a whole host of benefits from performing an herbal detoxification every month, but many people do combine the herbal detox system with other types of detoxification systems that they know.

hoW often ShoulD you unDergo a Detox anD What you neeD

Many people choose to go two to three days on the detoxification diet; however, it is only necessary to complete one full day, a twenty-four hour period, on the detoxification, at least twice a month. This is mainly because your body will benefit from everything that you digest the first day and the second day is not necessary.

Most of the ingredients that one will want to consume during an herbal detoxification are cayenne pepper, garlic, primrose oil, flax seed, parsley, and even cinnamon. The other foods that need to combine these ingredients, though, include juices as well as pure and raw soups and vegetables.

The best and perhaps most important thing that one could do is to keep certain detoxification ingredients in the house so that a process can be done anytime that is needed.

#1: Garlic, Cayenne Pepper, Cinnamon, and Ginger

These can all be added to an herbal tea in order to be consumed. If one doesn't have some hot tea to serve along with these herbs, then they can always be added to a glass of water to drink.

#2: Fresh Fruit and Vegetables

While performing a detoxification process of the body the most important things to be drinking while on a diet are raw and pureed vegetables and fruit.

#3: Vegetable Broth and soup

Vegetable broth is one of the most essential ingredients during detoxification.

natural reMeDieS for cleanSing your BoDy

There are simple detoxification steps that will help strengthen the body's first line of defenses against invading pathogens and bacterial diseases.

These are only some of the benefits from performing a natural cleanse on the body, though. A healthier immune system, heightening of the five senses, and a feeling like no other are some of the other benefits that go along with the detoxification of the body. Here are some simple solutions to the paths that can lead to all of these natural and great feelings in the body:

Natural Detoxification Remedy #1: Water Infiltration

In this method, water is the only thing that one is able to ingest for a period of 24 hours. This will ensure enough time so that the colon is cleansed and so that the rest of the areas of the body can be cleansed also.

Natural Detoxification Remedy #2: Juice Infiltration

Just as water is the only thing that must be ingested during the water infiltration, the same goes for raw juice infiltration. However, during this type of natural body detoxification one is allowed to combine water. A glass of barley juice that's combined with parsley, spinach, and fresh pineapple is best recommended.

Natural Detoxification Remedy #3: saunas and skin Brushing

Everyone may be familiar with using a sauna in their house or their local gym, but what about skin brushing? Just as you would take a washrag to your skin during a shower, so should you take a dry washrag to every part of your body before you jump into the sauna. Brushing your skin will not only help relieve your body of dead cells, but it will also get rid of the toxins. Also, whatever the skin brushing method does not take care of, the sauna definitely will cure.

SiMPle StePS to a coMPlete BoDy DetoxificationFind the Right system for You

Cleansing your body involves more than flushing out your colon—it’s eating healthy, making sure your

pantry is stocked with the right ingredients, and giving your body a rest from your usual diet

deToxifyingnaTurally

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If this is your first detox then you will certainly want to start out lightly by making a good combination of all the above-mentioned ingredients together. As you continue the detoxification system every month, though, then you can work your way up so as to not shock your body's system.

Consider your Condition

One of the reasons that many people feel they need a body detoxification for is because they are ill in some way or another. However, one must think about their current health situation before they embark on a detox journey. For example, if one has just been diagnosed with cancer then a total body detoxification plan may not be the best course of action to take. On the other hand, an ailment from a simple cold bacteria or influenza certainly warrants the use of body detoxification in order for the disease and bacteria to be gone from the body's systems.

Prepare for a Cleaner Body

Just as there are preparations that are made for various other activities that we do with our bodies, such as a workout at the gym, so should we prepare our bodies and minds for the detoxification system. In other words, detoxifying our bodies can take a toll if we don't prepare ourselves. Two good ways to do something like this is through the use of meditation and yoga. These two exercises can be combined to not only strengthen our bodies for the detoxification we are about to complete, but we will be mentally prepared as well.

Using a Detoxification Massage

There are actually types of massages that are known as "detoxification massages," and the goal of these massages are to not only rid the body of certain foreign substances and invading pathogens that make you sick,

but it is also meant to strengthen the muscles. This massage can either be combined with a rigorous detox diet in order to provide a double benefit, however, it can also be used alone.

There are several goals of the massage therapy but the one main goal is the relaxation of the muscles. It is believed that the body will enable itself to get rid of toxins throughout the body if its muscles are relaxed properly. When the muscles are relaxed not only will the body be able to get rid of invading pathogens sooner, but the body will also be able to recognize bad substances and automatically get rid of them.

Another way that detoxification massages work is to strengthen the mind and de-stress an individual. Considering that humans are much more prone to getting sick when they are stressed an exhausted, the detoxification massage will instantly change all of that.

alternativeS to Detoxification MethoDSAromatherapy

This alternative detoxification method is already used by very many people throughout the world, and it is a very old practice that has recently been popular in Western society and the United States. The principle of aromatherapy, though, rests on the fact that breathing in vapors and scents through certain aromas will help the body rid itself of the toxins. Some of the aromatherapy can be used while giving yourself a hot bath or shower. If taking a bath then the oils and vapors can be added directly to the water that you're soaking in. People believe that the toxins in the body will leave once the water, vapors, and oils are soaked into the skin, as well as breathed in through the nose.

Acupuncture

Just like aromatherapy, acupuncture was used in Eastern societies many centuries ago. Acupuncture can be used as an alternative to detoxification because it is believed that the needles that are placed in the skin have something to do with the pressure points on the body. These pressure points, though, the pressure of the needles, will be able to relax and detoxify the body. There are all sorts of people who perform acupuncture on a regular basis, and many people contend that acupuncture is an excellent alternative to drinking natural juices, soups, and other raw vegetables for a whole week, which is what many detoxification methods require.

Healthy Diet

Among other things, studies have shown that people who engage in healthy diets will be healthier than others across the board.

Putting yourself on a healthy diet will limit your need to perform detoxification methods as regularly than other people who don’t.

according to recent polls, 40 million Americans may have chronic insomnia, with problems related to falling asleep and

staying asleep or waking up to early in the mornings. In fact, more than 100 million Americans do not get a full seven to eight hours sleep every night. Last year over 26 million prescriptions were written to help Americans sleep. Prescription drugs can have side effects, in most cases the dosage need to be increased to get a full night sleep, making people addicted to them.

The natural route is always the better way. By stimulating the production of melatonin, a hormone secreted from the pineal gland and only released in darkness during sleep in healthy people, you may get the amount and quality of sleep you so desire.

Unfortunately melatonin declines as we age and supplementation might be needed to help bring back normal sleep at night. It is also believed to play a role in anti aging, as well as helping with jet lag and insomnia.

Since the mid-1990s, melatonin sleep aid supplements were sold over the counter, and have become increasingly popular among those who are frequently jet lagged and those with mild sleep disorders. Most people who take these supplements report a decreased amount of time required to fall asleep, and increased number of sleeping hours and daytime alertness. Others also report waking up feeling refreshed and full of energy.

But caution is well advised with using melatonin as a supplement, given how powerful its effects are.

Who can take it, Who can’tPeople who should not take melatonin supple-ments are:

children

pregnant women

breastfeeding mothers

couples trying to conceive

people with serious allergies

HIV and cancer patients

Only small doses of melatonin are needed to create improvements, thus precaution must be exercised. Dr. Kenneth Cooper of Advanced Nutritional Therapies says that dosages as

This hormone has been touted as promoting a good sleep, but it’s not the only solution. Know your choices

The Pros and ConsMelaTonin:

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12 tips fOr sOund sleep

1. Drink a cup of chamomile tea. Chamomile is an herb that people have been using for centuries. It is known to promote sleep and treat other ailments like upset stomach.

2. Avoid any strenuous exercise three hours before bed. Exercising and engaging in intense physical activities a couple of hours before going to sleep may increase the adrenaline levels in the body and cause sleep disruptions.

3. Eat potatoes, whether still warm or at room temperature, before going to bed. Potatoes are complex carbohydrates that are recommended to be consumed just before going to bed for natural, restful sleep.

4. Drink a mug of hot milk with honey. Milk contains high levels of melatonin while honey is said to have sleep-inducing properties and may act as a sedative.

5. Minimize naps. Naps are usually recommended to be not over one hour because napping too much may disrupt sleep during the night.

6. Doze, rest and meditate. Meditation is a practice where one focuses on a certain sound, object, or thought. Visualization, breathing, and controlled body movements all make up the health-giving practice of meditation. Many clinical studies suggest that this activity actually relieves stress and promotes relaxation.

7. Avoid stimulants such as tea and coffee in the evening. These drinks are high in caffeine, a substance that is known to decrease ability to sleep. For some, caffeine may also increase anxiety and nervousness at high doses.

8. Take magnesium supplements. Doses of about 250 milligrams may induce sleep. Consuming magnesium-rich foods like kelp, wheat bran, almonds, and cashew nuts may help promote sound sleep.

9. Maintain evening rituals. Reading, sewing, playing card games, and other activities one likes to do should be done before going to bed. Health experts suggest that any activity that is ritually done before going to bed helps signal the body that sleeping time is coming up.

10. Find out if you have sleep apnea. Sleep apnea is a sleep condition in which breathing stops for a few seconds during sleep. This condition is one of the causes of daytime sleepiness.

11. Take the amino acid supplements called gaba. This kind of amino acid induces relaxation and promotes sound sleep.

12. Use white noise. Boxes are available that produce what is called “White Noise”. It is that this kind of noise that may aid individuals who are having difficulty in their sleep.

small as 2 to 3 mg only, for example, are recommended for some people suffering insomnia.

One of the problems with melatonin is that most of the studies regarding it were done on animals, like rats, and not humans. Animal studies are used by the scientific community to indicate whether a substance has promise, and can yield valuable results even though they are ethically reprehensible and other alternatives exist. One such study was done at the University of Texas Health Science Center.

While it was funded by a grant from the California Walnut Industry, these scientists were able to establish not only that walnuts contained melatonin, but that it was able to be absorbed--at least by rats. Taking off from the logic that melatonin from walnuts can be also absorbed by humans, the amount of walnuts a human will have to consume to acquire the same benefits is still not established. Still, using food as a source of melatonin is a good option given that it is much safer, particularly if suffering from serious illnesses.

University of Texas scientists also found that melatonin had an antioxidant effect. Antioxidants protect our cells from damage by oxidation. Antioxidants slow down the aging process, and interestingly, melatonin levels often decrease with age.

Doctors from the University of Texas Health Science Center believe it can protect the central nervous system as well as the body generally from free radicals. He also thinks melatonin can increase the body's own production of another antioxidant, glutathione peroxidase.

other oPtionS to getting SounD SleeP

Try to get to bed at the same time every night, as your body runs on an internal clock. A regular bedtime routine is good practice even if you aren’t tired; try to lay down maybe read a book or listen to some relaxing music.

Lifestyle choices will affect your sleep as well such as smoking, illicit drug and pharmaceuticals use, alcohol and caffeine.

Next, a combination of herbs and vitamins can help naturally relax the body and mind to help one get better sleep all night long. Green tea, for one, is an herb that is loaded with the amino acid l-Theanine. Studies have shown l-Theanine to can help calm the brain.

Other beneficial vitamins and herbs are as follows:

5-HTP: helps promote healthy sleep, a precursor to serotonin, vital for mood regulation and sleep.

Ashwagandha: an adaptogenic herb to help combat stress.

B Complex: good for fighting stress and maintaining a healthy nervous system.

Chamomile: an anti-anxiety herb, good for ADD, insomnia and stress.

Catnip: a calming herb, used to help you sleep with out affecting you the next day.

Hops: primarily used for treatment of anxiety and insomnia for thousands of years.

Lemon balm: Primarily used for ADD, insomnia, stress, and irritable bowel syndrome.

Magnesium: helps relax muscles and is a good for relaxing the mind.

Skullcap: used in the past primarily as a calmative and a digestive aid, and is known for its calming effects.

Valerian: a tranquilizer and calming herb useful for disorders such as restlessness, nervousness, insomnia, hysteria, and headaches.

Of course, please consult your health care physician before embarking or discontinuing medication or introducing herbs into your diet if you are currently on medication for sleep.

nutrition used to be something like: “eat fresh food and stay away from potato chips”… now we are told beware of something called “free radicals” in the body.

These free-roaming radicals have the potential to attack the body, primarily in the form of cancer. Antioxidants fight back.

What exactly is an antioxidant and why is it important? A nutrition plan that includes antioxidants can assist in staving off the potential for acute illness due to free radicals.

Drinks such as coffee and tea often have a certain amount of antioxidants, but it is fresh fruit that is especially rich in antioxidants. Fruit, of course, remains high on the list of recommended foods by the U.S.D.A., but it may surprise you to know that extra virgin olive oil as part of a balanced diet can provide as much antioxidant as a piece of fruit.

The health benefits of olive oil remain a delightful discovery for many. It’s not often something that adds significant good taste to a gourmet meal and can also be an extremely healthy choice.

A diet that is lean in saturated fats (red meat) balanced with a healthy dose of fatty acids has pointed to a number of health benefits. Most of the fatty acids that your body may need can be found in extra virgin olive oil.

The health benefits of olive oil extend to the reduction of LDL (bad cholesterol) while increasing the amount of HDL (good cholesterol).

Scientific ProofThe University of Barcelona conducted a controlled study that followed

16 individuals that were advised to refrain from certain foods that contained phenols (an antioxidant designed to attack free radicals). After abstaining for four days the test group was given extra virgin olive oil to determine if this alone could increase the levels of phenol in the body.

50ml of olive oil was provided to test subjects while they refrained from things like butter, nuts, eggs and margarine. After the first day the total intake of olive oil was cut in half. One week later, blood samples indicated elevated amounts of the antioxidants vitamin E and phenols. Oleic acid and monounsaturated fatty acids were also seen at higher levels – both acids are indicative of lower LDL (bad cholesterol) oxidation.

Some researchers believe that the health benefits of olive oil may still be untapped, and many have indicated regular ingestion of olive oil may be one of the best kept health secrets available.

Beyond its antioxidant properties, extra virgin olive oil has provided significant data to indicate it may also lower blood pressure, reduce the risk of heart disease and aid in the fight against colon cancer, specifically.

The consumption of olive oil has also been shown to stimulate bone growth and calcium absorption. Tests show that the oil helps prevent cancer, diabetes, and skin aging.

This oil, popularly associated with gourmet meals, reduces LDL while increasing HDL—and makes for a good skin

and hair treat too!

healThyinside-ouT wiTh

olive oil

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uSing it on the outSiDeFor many years, the earliest of cultures have

seen the potential of olive oil when it comes to organic skin care. First cultivated by the Greeks over 4,000 years ago in Crete, olive oil was an integral part of the Minoan economy, and was often kept in large settling tanks. The Greeks then quickly learned that this organic oil had amazing properties. Aside from being a flavorful food source, olive oil was also used to heat oil lamps and to make soap. It was not long before the Greeks, together with other Mediterranean women, used it as a skin moisturizer and ointment for soothing dry skin and sunburns. Olive oil was also used as a skin highlighter, allowing the user to emphasize the curves and shapes of the body.

Olive oil is also known for its anti-inflammatory, anti-thrombotic, and anti-hypertensive properties. Since olive oil is rich in antioxidants, it is speculated that its use may help counteract the effects of ultraviolet (UV) radiation. Studies in Japan have also

a healthier chOice fOr salad dressings

Mix olive oil or flaxseed oil with red wine or balsamic vinegar. You need one part oil to one part vinegar. You may also want to salt and pepper it before shaking to mix the two ingredients together.

One more tip so that it that won’t add as many fat grams to your day: Instead of pouring dressing all over your salad, put the dressing on the side, or you can dip the tines of your fork in the dressing before putting the veggies on it. You’ll get a little dressing with each bite, but you won’t use nearly the same amount as if you pour it all over the salad.

proven that the antioxidants in olive oil helps in neutralizing free radical damage.

While olive oil is not a sunscreen and does not prevent UV rays from penetrating the skin, using it as a cosmetic does help in protecting the skin against acquired aging and damage from the sun. Being an excellent organic skin care product, olive oil is also a superior moisturizer and humectant. It can attract moisture from the air and binds it to the skin. Skin conditions such as eczema and acne respond well to skin care products containing, or made with olive oil, because of the anti-bacterial properties of this organic oil.

Aside from its proven effects as a beauty product, olive oil can also be massaged onto the cuticles to restore nail strength and resiliency to the nail bed. In addition, olive oil may also be used as an all-body moisturizer when it is added to bathwater. Massaging it into the hair and scalp will also restore the head's crowning glory.

How’s that for an all-around health and beauty product?

a great sOlutiOn fOr hair and sKin Care: DIY Recipes

For bath moisturizer

Add 3-4 tbsp of olive oil with a few drops of essential oil.

For night cream

Use 1/2 cup olive oil, 1/4 cup vinegar and 1/4 cup water. This helps to lighten your skin, kill bacteria and makes your skin smooth and clear.

It can also work as a cleansing cream if you have dry skin.

For a facial scrub

Apply olive oil and then scrub with good amount of sugar. Later, wipe the sugar off your face with wet and warm cloth.

For a mask

In a bowl, mix 1 egg, 1 tsp honey, 1/2 tsp olive oil and few drops of rose water. Use this as a mask for dry skin. After 20 minutes, rinse it off with warm water. Dab it dry.

You can also try: mixing some mashed apricots and warm olive oil. Apply this paste all over your face and leave it for 10 minutes. Wash it off with water.

Warning: Avoid using any of these prod-ucts if you are allergic to any of them.

easy Beauty tips

For hands, feet, nails. Douse your nails in a cup of olive oil for 30 minutes for smoother, shinier nails. Apply it liberally on your hands. To avoid spreading it elsewhere, wear cotton gloves. This helps you to get smoother and softer skin.

For lips. Appy it on your lips to stop chafing.

For hair. Apply a good amount of oil on your hair and cover it with a shower cap for 30 minutes. Shampoo and rinse it out. This is one step toward beautiful, lustrous, shiny, silky and dandruff-free hair.

KeTTleBells and

after 14 years as a successful chiropractor, I have to admit that kettlebells initially intimidated me--until I needed them for my

own injury.

the Doctor BecoMeS a Patient

Growing up I was always extremely athletic in high school and college. As an athlete and a doctor I never experienced any problems with back pain--until about 5 years ago. I was adjusting a very large male patient (6’3” 300lbs), something I never had a problem with in the past because of my use of proper techniques.

Somehow this time was different. The resulting wave of resistance immediately reverberated through my entire spine. At that moment I knew I was injured.

I did everything I tell my injured patients to do. I stretched, iced, went for massage, received chiropractic care, physical therapy, and acupuncture treatments. Being in the healthcare profession, the treatment I received was the best available. At times I was in the offices of other providers five to six times per week.

fruStration With traDitional MethoDS

The treatments kept my back functioning so that I could do my job but the repair and healing of my body did not progress. If I sneezed it would throw my back into spasms. If I slept wrong I would have to wear a back support for a week. This was more than pain and inconvenience--my very livelihood was at stake!

Two years into this constant pain I knew I had to try something different. I hired a personal trainer (a former N.F.L. player) who I hoped would whip me into shape. After 6 months, although I gained arm and leg strength, my body did not tone up the way I expected and my back pain did not improve. In fact it got worse. There would be times when I would spend half an hour on the treadmill in the evening and not be able to get out of bed the next morning.

iMPreSSing a SkePticAbout this time I came across a book titled

Beyond Stretching, by Pavel Tsatsouline. There was something different here. There were stretches in this book that I had never seen before. Even my physical therapy associates

were impressed with this new and cutting-edge material. I had a feeling that Pavel could help me with my back, and hoped this might be the answer to restore my health and the future of my practice.

Fortunately I live close to Seattle because at that time Pavel was visiting the city twice each year. I took his stretching, strengthening and abdominal class. I was impressed-- not something easily accomplished because I do body work myself, but also because I had experienced so many disappointments.

After attending Pavel’s classes my stretching improved and my pain was decreasing. In fact, I was so impressed that I encouraged all of my patients and colleagues to attend Pavel’s seminars.

When Pavel witnessed my third trek to Seattle with patients in tow, he was impressed with my commitment and suggested that I train with kettlebells--round cast-iron weights, like cannonballs with handles. He even implied that I should become certified as a kettlebell trainer to assist my patients. I ended up purchasing a kettlebell, but picked it up maybe five times before it began to gather dust at home. I was so out of shape that I would get winded swinging the kettlebell only 20 times. Being an athlete, I think it hurt my ego more than anything else!

A chiropractor discovers “the best tool” to improve back strength and overall health

By Dr. Wendy Schauer

a winning CoMBinaTion!ChiroPraCTiC PraCTiCe:

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one DeMonStration MakeS all the Difference

Then in October 2004 I was fortunate enough to attend another one of Pavel’s stretching and strengthening seminars that included a quick kettlebell demonstration. One of the people who spoke was Dave Werner, RKC. He related his experience with severe lower back pain, nerve damage in his leg, and using a cane to walk.

I couldn’t believe it ñ this man had recovered and looked like an Olympic athlete! Right then I knew I had to give kettlebells another chance. I not only needed to try them for myself, but for the benefit of all my patients that were in the same predicament as me.

I hired Dave to show me what to do, and one month into my training I sneezed -- and had no pain! For almost five years I had been in pain from the slightest movement, and after one month of training with kettlebells I was able to sneeze and not have pain. That may not seem like much to you, but for me it was a miracle. I started training harder and signed up for the April 2005 RKC. People must have thought I was crazy because I hadn’t exercised in well over a year due to my pain and now I wanted to go and subject myself to three days of Russian boot camp!

The more I trained in preparation for the RKC the more my fitness improved, and my back pain quickly became a thing of the past. I made it to the RKC and survived --believe me, I had lots of sore muscles, but never a twinge in my lower back. I had been given my life back!

Sharing the SecretWhen I returned from the training I soon

began working with one of my worst back injury patients. The type of patient I see has extreme back pain and most of them have such poor body mechanics and muscle tone that they can't even do a squat correctly. They’re afraid to move their body, believing they can prevent spasms by not moving, so I start them out slowly. This particular patient had constant pain and couldn’t do even simple household chores such as vacuuming or cleaning dishes.

I started her out with the 4 kg bell, doing squats and swings in five sets of 5 reps each. If you’ve ever lifted the 4 kg bell, it weighs almost nothing, but it was heavy enough for her body and started improving her strength. We continued her chiropractic adjustments twice per week to control her pain and prevent spasms. After three weeks I introduced an 8 kg bell for one of the five sets, and her spine was starting to hold so I reduced her office visits to once per week. I have been training her now for five weeks and she has only minimal pain. She recently vacuumed her whole house without assistance ñ something she had not done in three years. You’ve never seen someone so excited about being able to vacuum the floor!

After another two weeks, I added a figure eight with the 8kg bell to expand her range of motion. It’s important for those with chronic back pain to expand their abilities so they don’t give in to the fear of triggering a back spasm. Kettlebells allow this incremental increase, and it builds confidence in patients like nothing I’ve seen before.

kettleBellS--the MiSSing ingreDient?

I’ve seen the kettlebell workout help one of my associates with his asthma. Another eliminated her wrist and knee pain after 6 weeks of doing kettlebells. Like me, she was very worried about her career as a chiropractor because her wrists kept giving out. Now she is stronger and more confident that she can do her job for years to come.

I’m still amazed at the improvement in back stability that comes with kettlebell training. I feel like a kid again! I can honestly say I am in the best shape of my life ñ after only 8 months! I now work a full day in my practice and then train people with kettlebells one-on-one and in groups four to five nights a week.

I now believe kettlebells to be the single most important tool that can be added to a recovery training schedule. There are too many people out there who cannot enjoy life, who are merely existing because of their back pain. Their abdominals and back muscles are so weak from repeated spasms that they fall apart with any activity. I believe all of them can be helped with kettlebells.

It’s important to start slowly, primarily because of the weakness and lost muscle tone that develops from repeated muscle spasms, but also because of the mental block created by the fear of pain. Kettlebells allow you to do this. I know, because I’ve been there. But at 39 years old I now feel better than I did in my 20s, and I can’t wait to see how I will be a year from now. Thank you Pavel for giving me my life back!

Proponents of the raw food diet believe in the benefits of unprocessed and uncooked plant foods. When food is cooked above 116 degrees Fahrenheit, the enzymes in the food are destroyed, diminishing its qualities for the body to

fully absorb its nutritional value.

What do you gain when subsisting on a raw food diet? Increased energy, improved skin, better digestion, weight loss, and reduced risk of heart disease. Amazing!

Ingredients: 1 peeled, deseeded avocado

Raw honey, ½ a cup

4 dates soaked in water

Vanilla essence, 2 tsp

Cinnamon, 1 tsp

Nutmeg, ¼ tsp

Ginger, ½ a tsp

Celtic sea salt, 1 tsp

Raw macadamia nuts soaked and drained, 1 cup

4 cups of peeled pumpkin, raw

Organic raisins, 1 cup

Psyllium, 1 tsp

Washed, soaked, drained and dehydrated pumpkin seeds, ½ cup

Procedure:1) Place the honey, dates, avocado, vanilla, cinnamon, ginger, macadamia nuts, nutmeg, salt and water into the blender and blend till you get a smooth paste.

2) Next, put the pumpkin in and blend until the paste is smooth. Add the Psyllium and then blend well. 3) Set this mixture aside for 10 minutes and then blend well. Pour in the raisins.

4) Pour the mixture on top of the piecrust and top it with pumpkin seeds.

This raw food diet recipe for this classic dish is lip-smackingly good and super stocked with benefits

PiePuMPKin