Life Essentials Magazine - April 2017

19 IDEAS FOR AGING AS GRACEFULLY AS POSSIBLE 

Issue 16 I April 2017 

15 PRINCIPLES 

TO HELP YOU 

QUIT SMOKING 

FAST 

17 COMMON MISTAKES 

MADE WHEN 

TREATING 

ACNE 

17 TIPS FOR 

BECOMING A 

WINNER 

IN YOUR 

OWN LIFE 

15 KEYS FOR 

RIDDING 

YOURSELF OF 

CELLULITE 

A 14-PART INTRO TO 

BUILDING MUSCLE AND 

BETTER 

HEALTH 

19 POINTERS ON MASSAGE AND HOW TO DO IT RIGHT

CONTENTS 

ISSUE 16 • APRIL 2017 

06 

EDITOR’S NOTE 

07 

14 

22 

29 

37 

45 

53 

17 TIPS FOR BECOMING 

A WINNER IN YOUR 

OWN LIFE 

A 9-PART OVERVIEW 

OF HAIR LOSS AND 

HOW TO REVERSE IT 

15 KEYS FOR RIDDING 

YOURSELF OF 

CELLULITE 


BUILDING MUSCLE 

AND BETTER HEALTH 

19 IDEAS FOR AGING 

AS GRACEFULLY AS 

POSSIBLE 

16 STRATEGIES FOR 

COPING WITH 

ARTHRITIS 

19 POINTERS ON 

MASSAGE AND HOW TO 

DO IT RIGHT

CONTENTS 

18 GREAT OPTIONS FOR 

ESCAPING PERSISTENT 

ANXIETY 

61 

14 THINGS TO KEEP IN MIND 

ABOUT ACUPUNCTURE 

69 

17 COMMON MISTAKES MADE 

WHEN TREATING ACNE 

A 15-PART OVERVIEW OF 

SELECTING THE RIGHT 

HEALTH INSURANCE 

15 PRINCIPLES TO HELP YOU 

QUIT SMOKING FAST 

16 TIPS ON CANCER RISK AND 

HANDLING TREATMENT 

15 TIPS FOR 

ACCOMPLISHING BETTER 

PERSONAL NUTRITION 

15 MISTAKES TO AVOID FOR 

SUFFERERS OF ACID REFLUX 

76 

84 

92 

100 

108 

116

Issue 16 I April 2017 

Editor 

Margaret Dunham 

Writer 

Jim Maranto 

Head of Creatives 

Nyvia Ross 

Graphic Designer 

Michael Juanson 

Digital Property Managers 

Maharlika Matutinao 

Layla Anaya 

Quality Assurance Editor 

Nicole S. Ross 

Junior Editor 

Keeneth Ross 

EDITOR’S NOTE 

Online Presence: 

Facebook 

Google+ 

Twitter 

Tumblr 

Pinterest 

For advertising concerns 

please contact KJ Ross at 

kjross@authoritativecontentllc.com 

Life Essentials Magazine content 

cannot be copied or reproduced in any 

form without the written permission 

of the publishers. Life Essentials 

Magazine editors and publishers shall 

not be held liable for any unsolicited 

materials. All prices and specifications 

published in this magazine are subject 

to change by manufacturers, agency 

and retailers. 

Welcome to the April 2017 issue of Life Essentials Magazine! We’re pleased to still have you with us 

on the journey to better living. You won’t be disappointed with the tips, guides, and strategies we’ve 

got for you this month! 

In the previous issue, you learned about lessening the effects of tinnitus, ways to restore and maintain 

your skin, tips on chiropractic care for beginners, and more. We showed you how to get fit with and 

without the gym, strategies for increasing your overall beauty, and steps to take to reduce insomnia 

to get a better night’s sleep. In this issue, get ready to learn about how to quit smoking, how to age as 

gracefully as possible, how to reverse hair loss, and more. We give you the keys to improving your life 

in a multitude of areas, such as ridding yourself of cellulite, coping with arthritis, and escaping anxiety. 

With Life Essentials Magazine, the range of topics we cover is quite vast regarding your welfare. We 

understand that with many problems endured on a daily basis, some are physical while others are 

mental, but both play a deep role in the quality of your every day existence. 

That’s why we show you mistakes to avoid, great options to consider, 

and helpful overviews in these areas. Thanks for reading, and be 

sure to have a look at our next release! 

Regards, 


MARGARET DUNHAM 

Editor 

Life Essentials Magazine 

6 | April 2017

17 TIPS FOR BECOMING A 

WINNER IN YOUR 

OWN LIFE 

by 

Jim Maranto 

Follow Us: 

Engaging in self help takes time and effort if you want it to work. You have to 

stay with it to make changes that will get results. Here’s how. 

Self-help is an 

intelligent way 

to improve your 

own life. You will 

wonder how to 

start making decisions to 

positively change your life. 

This article will contain the 

tips you need to start helping 

yourself with personal 

development. 

1 

LOSING HAPPINESS 

TO STRESS 

Happiness is often lost to 

stress. When our minds 

undergo stress, this actually 

damages our whole body, 

physically and mentally. 

If we want to think clearly 

and strive for our goals 

with neat, calm purpose, we 

must eliminate the stress in 

our minds. Set a relaxation 

time every single day to be 

alone and clear your mind. 

Following this practice will 

improve your inner peace. 

April 2017 | 

7

These tips are a great way to begin to feel at peace with your anxiety, from having a daily goal to just laughing 

as much as possible. 

 

CLICK HERE TO LEARN MORE 

2 

SURROUND YOURSELF 

WITH LIKE MINDS 

Try and surround yourself with people 

who think like you do. This will create a 

reinforcing environment for meeting your 

goals and also help you avoid people who 

will bring you down with constant criticism. 

3 

DON’T AVOID DECISION MAKING 

Avoiding decisions means missing 

opportunities in the arena of personal 

development. You should not avoid 

decision making, even if you feel that you 

do not have all the information. Successful 

decisions evolve into good instincts. You 

can even learn a lot from making mistakes 

because you then know what not to do. 

You’ll make a better decision next time. 

4 

TAKE MORE BREAKS 

Try to get the most out of your work 

time to get more accomplished. One trick 

to doing this, is to take more breaks. 

Although it sounds counterproductive, 

taking breaks when working actually allows 

you get more accomplished, because you 

aren’t getting burnt out. The breaks allow 

you a chance to refresh yourself and work 

harder. 

5 

PRACTICE YOUR CORE BELIEFS 

Put your core beliefs into practice. 

Everyone has beliefs that are central to 

their sense of self. When your system 

is woven together with integrity, your 

confidence will rise when you put it into 

action. Another bonus is the fact that 

doing so will encourage you to be steadfast 

in how you conduct your life, and that is 

something that will garner great respect. 

6 

BECOMING A LEADER 

Personal development begins 

with becoming a leader. There are a 


number of ways to define leadership, but 

it is frequently defined as “influence.” 

Understand the events in your life that 

make up your leadership journey. What 

experiences have changed the person 

you are? How have you changed because 

of those events? How did your leadership 

skills come into play during those events? 

By asking yourself these questions, you can 

become more aware of how you best fit 

into a team. 

7 

A RAINY DAY FUND 

Have a rainy day fund. An emergency 

fund will deter you from putting any 

charges on your credit card. Just saving a 

little bit each week can quickly add up to a 

decent sum. Having an emergency fund will 

prevent you from having to use credit cards 

to pay for unexpected expenses, which will 

save you a great deal in interest over the 

years. 

8 

TREAT EVERYONE WITH RESPECT 

It’s a good personal guideline to treat 

everyone with respect even if they don’t 

necessarily have anything you might need 

from them. How you treat someone says a 

lot about the kind of character you possess. 

9 

STAY ACTIVE IN LIFE 

As you ascertain your needs and 

how you will approach them, there is one 

thing that must be done. You need to make 

the choice to stay active in life, and not 

sit on the sidelines. Active participation in 

everyday matters is the only way to be alive 

in the world. 

ENGAGE IN SOCIAL ACTIVITY 

If you are anxious around large 

groups or new people, work toward 

overcoming this by simply going with 

someone you trust to the movie theater. 

This gives you the opportunity to engage in 

a social activity that does not have a lot of 

risk. You can use the trip as an opportunity 

to become accustomed to the company of 

others. 

FOCUS ON PRIORITIES 

Establish your priorities, and 

then focus on them wholeheartedly. By 

concentrating your emotional energy on 

the positive aspects of everyday life and 

shutting out the negative, you will be on 

the road to inner peace. 

FIND A HOBBY 

Comfort shopping is not a good 

idea. Instead of spending money, find a 

hobby. Doing something more productive 

will help keep money in your pocket and 

help your stress level. 

GET ORGANIZED 

Don’t be disorganized anywhere 

in your life. Getting organized is an 

accomplishment, and continually staying 

organized boosts your confidence. 

Disorganization is a big stress inducer, so 

organization will help with that, too. You 

can stay calm knowing that everything has 

a place where it belongs. 


9

BECOME SELFLESS 

Becoming more selfless is a huge 

step towards your personal development. 

Doing good for others will also benefit 

yourself. When you can balance sacrificing 

for others with meeting your own needs, 

you will gain the emotional versatility 

required to become a better person. 

TAKE A FEW RISKS 

There is nothing wrong with taking 

a little risk every now and then. People 

are often afraid of failure and rejection, 

so they avoid risks and end up feeling 

unsatisfied. Having the courage to stretch 

beyond your usual comfort zone by trying 

something new can be very rewarding, and 

can increase your happiness. 

DEAL WITH SITUATIONS 

APPROPRIATELY 

Do not give any situation more thought, 

or attention than it deserves. Find ways to 

deal with distressing situations, and take 

the time to think things through. Don’t fret 

because of the mistakes you have made 

because there are always methods of 

fixing or dealing with them. Focus on what 

you have and not what you do not have. 

MAKE A LIST OF GOALS 

In order to expand your horizons, 

you should first make a list of goals. 

For example, if you wish to become 

more confident in your life, write that 

down. Then, brainstorm things that 

you could do or have done that will 

improve your confidence. Do your best 

to create the best environment for 

your success by looking for the kind of 

situations that will help you progress. 

When you tackle it methodically, you give 

yourself a better chance at succeeding. 

As the information included in this article 

has shown you, engaging in self-help takes 

time and effort if you want it to work. You 

have to stay with it to make changes that 

will get results. These tips will help you 

transform your life. 



HAIR LOSS AND HOW TO REVERSE IT 

by 


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The advice in this article will help you cope with and treat your hair loss. Use 

these tips to get started. 

Many people are fighting to 

find a cure for hair loss, from 

major corporations to ordinary 

people, while those that are 

going bald are desperately 

looking for a product that actually works. 

The advice in this article has helped 

thousands of people to stop or prevent 

hair loss problems. 

1 

A DIET CONDUCIVE TO 

RETAINING YOUR HAIR 

Make sure that your diet includes plenty 

of foods that are rich in protein to 

prevent your hair from falling out. Hair is 

composed of protein. Choose fish, poultry, 

beef or eggs for the biggest protein 

punch. Don’t like meat? Try legumes 

and lentils. Protein is essential for the 

development of new hair; therefore, by 

increasing your intake of protein you 

can reduce how much hair you may lose. 

A bit more vitamin C added to your diet can 

be beneficial, if you have hair loss. Vitamin 

C assists blood flow by increasing it in your 

scalp to maintain your capillaries, which 

transport blood to your follicles. This 

increased blood flow will help hair growth. 


Take care of your body, and it will take care of you for life. This article has a few great pointers to help 

you improve your massage skills. 

 

CLICK HERE TO READ MORE. 

To avoid hair loss that might be related 

to a vegan or vegetarian diet, monitor 

your intake of soy and iodine. Soy directly 

affect your thyroid gland, which can lead 

to thyroid imbalances and hair loss. 

2 

LESSENING STRESS LEVELS 

If you would like to avoid excessive 

hair loss, it’s imperative that you keep 

stress levels under control. Stress is a big 

contributor to hair loss, and for those that 

have trouble keeping stress controlled, 

hair loss will continue. Learn to deal with 

your stress. 

3 

TAKE CARE OF YOUR BODY 

If it is determined you have an 

illness, you must do what you can to make 

sure your body is well taken of. If you are 

not helping your body fight the illness, it 

will take a higher toll on your health. If 

you are busy fighting an illness, your body 

won’t have any energy left to keep hair 

growing. This may eventually cause hair 

loss. 

4 

AVOID TIGHT HAIR STYLES 

A particular hair style can cause loss 

of hair. Pulling the hair tightly, or pulling 


15

it back in a hair band for quite a period of 

time, should be avoided. Hair products are 

better today than they have been in the 

recent past; however, there are still some 

that can harm your hair. Tight ponytails 

eventually damage hair follicles through 

the hair shaft. 

5 

INVESTIGATE YOUR 

HAIR PRODUCTS 

Hair loss can be exacerbated by some 

hair products. You should decide on hair 

products carefully, to be aware of products 

that aren’t right for you. It is possible 

that a particular product might stunt hair 

growth to an extent. Make certain that any 

product that you purchase has been tested 

to be sure that they are harmless to you. 

Not all baldness conditions can be 

universally addressed by over-the-counter 

hair growth products, so you need to be 

open to the possibility of them not working 

for you in particular. There is a chance you 

will see a difference, but a bigger chance that 

you will end up without seeing any change. 

Educate yourself about hair loss treatments, 

hair restoration methods and what effects 

any active ingredients can have. Perhaps you 

will find a product is worth what you paid for. 

Take special precautions when you use 

hair treatments that could damage your 

clothing. Let the product dry on your hair 

and scalp before you touch anything, like 

your pillow. 

6 

CHECK YOUR SHOWER ROUTINE 

For a reduction in hair loss, make 

some alterations to the things you do 

after a shower. Dry your hair by rubbing 

it lightly with a towel, rather than in a 

harsh, vigorous manner. Using a hair 

dryer is not recommended. Use a low 

heat setting if you need to use a dryer. 


You should avoid brushing your hair until 

it is dry. You risk damage to your hair by 

brushing when wet. Allow your hair to dry 

completely, then brush it to avoid damage. 

Wet hair that is brushed can cause split 

ends, frizziness or even pulling some out. 

7 

HAIR LOSS AS A RESULT 

OF ANTI-DEPRESSANTS 

If you have been taking any antidepressants, 

watch out for hair loss. 

The ingredients in anti-depressants can 

cause hair loss or a change in their hair. 

If you can, speak to your physician about 

changing medications to determine 

whether a new medicine can stop loss of 

hair. 

8 

ANALYZE EVENTS THAT MAY 

HAVE CAUSED HAIR LOSS 

Analyze events in your life that may have 

contributed to your hair loss. Medications 

or major life events in the last 3 months 

could be the cause of your hair loss. If 

you can find the cause of your hair loss, 

you might be able to put a stop to it. 

There are temporary causes attributed 

to hair loss like anemia, stress, weight 

change, surgery, illness and much more. 

Temporary hair loss starts about 3 

months after the end of an event, and 

generally lasts 3 months too. Know the 

issues involved so that you will not be at a 

disadvantage. 


17

9 

CONSIDER WEARING A WIG 

A wig can be a quick and easy solution to hair loss. Even a high-quality wig 

is lower in cost than most hair loss treatments offered for extreme hair loss. 

Not only are they cost effective, they are quite simple to get. Wigs come in both 

synthetic and human hair. Human hair wigs look more natural and realistic as 

compared to synthetic hair. It is easy to find a wig that matches your skin tone. 

Thinning hair can be a problem for many; you can prevent this by stimulating your scalp 

in different ways to encourage the growth of hair. This is caused by roughly rubbing 

your scalp with a hard bristle brush when your hair is dry. The advice in this article will 

help you cope with and treat your hair loss. Use these tips to stop your hair loss. 


15 KEYS FOR 

RIDDING YOURSELF 

OF CELLULITE 

by 


Follow Us: 

You may feel embarrassed or shy about your cellulite. Try the tips shared here 

and you can see an improvement in your skin. 

Cellulite can destroy a 

person’s self image. 

However, not many 

people know what 

they can do to help 

get rid of cellulite and improve 

their confidence. Luckily, this 

article can help those who have 

a problem with cellulite issues. 

1 

TRY CARDIO EXERCISE 

If you’re having a hard 

time ridding your body of 

cellulite, cardio exercise might 

help you. If you keep cardio up 

and target the problem areas, 

you can really see a difference 

pretty fast. Biking and running 

are both great options to help 

problem areas on your buttocks, 

hips, and thighs. 

2 

INCREASE WATER 

CONSUMPTION 

If your fight with cellulite seems 

ongoing, try drinking more water. 

Water prevents cellulite from 

forming. Maintaining proper skin 


Do not allow stereotypes or fallacies to prevent you from discovering the reality about acupuncture; a 

treatment with so many potential benefits! 

 


hydration is very essential. Toxins causes 

cellulite; water helps to flush the toxins 

from your body. Try drinking, at least, six 

glasses of water every day. 

3 

APPLY MOISTURIZER EVERY DAY 

Apply moisturizer to the skin each 

day. It is ideal to keep the skin properly 

hydrated with moisturizer. One of them 

is that it can really help with fighting 

cellulite. Gently massage any body parts 

that tend to get cellulite. Massage it into 

the skin to break up deposits of fat, which 

will cut down on cellulite, too. 

4 

STOP SMOKING ASAP 

If you are a smoker, you should stop 

as soon as possible. Smoking only makes 

cellulite worse. The toxins from smoking 

damage your skin, making it inflexible and 

tough. This will just make your cellulite 

even worse. Often, it is followed by other 

signs of aging, such as wrinkles. If you’ve 

got issues in quitting, talk with a doctor 

who can help. 

5 

TRY THIS DIY 

ANTI-CELLULITE CREAM 

You can make a great anti-cellulite cream 

by combining brown sugar, olive oil and 

coffee grounds. Oil your skin, apply sugar, 

and put the coffee on top. Scrub it in a bit 

with a good massage and then rinse it all 

off with warm water. It moisturizes your 

skin and prevents cellulite. 

6 

RECLAIM YOUR SELF-ESTEEM 

It doesn’t necessarily mean you are 

overweight or unhealthy if you have a bit 

of cellulite. A lot of women have cellulite, 

including famous people, and there isn’t 

much to do to rid your body of it. Do not 

let your self-esteem falter just because you 

have what most other women also have. 


23

7 

REDUCE EVERYDAY STRESSORS 

Work to reduce your everyday stress levels. It may not be apparent, but hormonal 

changes occur when you are subject to stress. As a result, your body may try and hold 

on to fat. Being less stressed can help you look smoother in these areas. 

8 

GET A BODY BRUSH 

Treat cellulite with a body brush. This helps to exfoliate your skin. It boosts 

lymphatic flow and works to stimulate your circulation. Skin cell draining ensues, and 

this can reduce the appearance of cellulite on your body. Attempt to do this twice daily. 

Use longer strokes to see the best result. 

9 CELLULITE-FIGHTING 

PRODUCTS WITH CAFFEINE 

Use a specialized cellulite-fighting 

product that works to lessen cellulite’s 

dimpled appearance. On the ingredient 

list of the serum, search for “caffeine.” 

There are many companies that 

manufacture this type of product. 

One trick to reduce cellulite is using a 

coffee scrub, which can actually destroy 

the fat cells causing cellulite to appear. 

Use warm coffee grounds on a washcloth, 

and place the cloth on the problem areas 

of your body. Wrap the grounds and cloth 

on these areas, using plastic wrap, to 

maintain the temperature. Leave this on 

for around 10 minutes. 

MASSAGE CELLULITE-PRONE 

AREAS 

Massage your cellulite. If you are able to 


spend a couple minutes daily massaging 

cellulite-prone areas, you can see it 

decrease. It increases blood flow and 

plumps up the skin, both of which help 

decrease the presence of cellulite. 

TAKE CARE OF YOUR OVERALL SKIN 

It’s hard to actually eliminate 

cellulite, so work on skin instead. Keep 

your body well hydrated and take a high 

quality multivitamin. Men have a thicker 

epidermis, which is why they suffer from 

cellulite much less often. 

TANNING TO MINIMIZE 

CELLULITE APPEARANCE 

Tanning is a good way to minimize how 

visible cellulite is. Cellulite and other 

objects appear smaller when the color is 

darker. No matter if you use self tanning 

spray or creams, be sure to exfoliate 

before application. 

DO A SERIOUS CLEANSE 

Your physical body really stands to benefit if you go through a serious cleanse. 

You can use one of many methods to accomplish this. Getting rid of the toxins allows 

this to work better. 

CONSUMING FATTY ACIDS 

You have to ensure that you consume plenty of fatty acids. Instead of avoiding 

fats altogether, some can help. Such fatty acids are actually critical to maintaining 

connective tissues necessary for diminishing cellulite. Make sure to balance your diet to 

beat cellulite. 

INCREASING YOUR PROTEIN INTAKE 

Eat plenty of protein to reduce cellulite. Protein encourages production 

of collagen and elastin in your skin. This will reduce the impact of cellulite. Eat a 

variety of proteins including dairy products, seafood, nuts and lean cuts of meat. 

No one wants cellulite, and its discovery can often bring many negative emotions to the 

fore. You may feel embarrassed or shy about your cellulite. Try the tips shared here and 

you can see an improvement in your skin. 


25


BUILDING MUSCLE 

AND BETTER HEALTH 

by 

Jim Maranto 

Follow Us: 

The truth is that building muscle is as much mental work as it is physical. Use 

the strategies in this article to reach your goals in muscle-building. 

Once you have made the commitment to increase your body mass, you 

should know it does not require eons before seeing results. The truth is 

that building muscle is as much mental work as it is physical. It involves 

learning knowledge about how to properly build muscle so that you have 

the ability to select methods that will work in achieving the results that you 

strive for, as fast as you possibly can. The following article will give you some great tips 

for building your muscles. 

1 

DEADLIFT, BENCH PRESS, AND SQUAT 

Focus on the deadlift, the bench press and the squat. All of these exercises 

are considered staples in the bodybuilding community because they have proven 

themselves effective. They are exercises that are proven to build strength, increase bulk, 

and improve your overall conditioning. No matter how you vary your routine, always 

perform these basic exercises. 


29

An ounce of prevention is worth a pound of cure. By making smart choices when you select health 

insurance, you can avoid difficulties in the future. 

 


2 

WARMING UP 

To increase muscle mass in the most 

efficient way possible, you need to warm 

up before each and every workout. When 

your muscles become stronger, they’ll 

experience lots of additional stress making 

them susceptible to injury. Warming up 

is the best way to prevent these injuries. 

Prior to any heavy lifting, do some brief, 

low-impact exercises. Follow this with 

some intermediate warm-up repetitions. 

3 

CONSUME ENOUGH 

CARBOHYDRATES 

Carbohydrates are important to building 

muscle. Carbs are vital because they will 

help you to get the energy that you need so 

that you can have a great weight training 

session. If you do not consume enough 

carbohydrates, your body will begin to 

break down protein to use as energy. 

By eating enough good carbohydrates, 


your body will function well and you will 

have the energy you need to finish your 

workout. 

4 

EXERCISE CAUTION WITH CREATINE 

Use caution when taking creatine 

supplements for long periods of time. 

If you already suffer from kidney 

problems, creatine could make them 

worse. Additional known complications 

include muscle cramps and compartment 

syndrome. Creatine supplements have 

even been linked with heart arrhythmia. 

Using these sorts of supplements is 

especially dangerous for adolescents. 

These supplements should only be taken 

in the correct manner. 

5 

CONSUME MORE PROTEIN 

If your goal is to build muscle, you 

must increase your protein consumption. 

Protein is essential for building muscle, 

and if you don’t get enough of it, it can 

actually make you lose muscle. For each 

pound of your total body weight, you 

should aim to consume 1000 milligrams of 

protein. 

6 

STAYING HYDRATED 

Staying hydrated is important to 

safely and healthily building muscle. Not 

being hydrated means that you could end 

up hurting yourself. Furthermore, staying 

hydrated makes it much easier to build 

and maintain your muscle mass. 

7 

PLYOMETRIC EXERCISES 

Add plyometric exercises to your 

routine. This type of exercise develops the 

fast-twitch muscle fibers that stimulate 

muscle growth. Plyometric exercises are a 

different kind of exercise that rely more on 

acceleration than strength. For example, 

when you do push-ups that are plyometric, 

your hands leave the floor, propelling your 

body upward. 


31

8 

PROTEIN BEFORE AND 

AFTER WORKOUTS 

Have a protein-rich snack before and after 

muscle-building workouts. It’s a good 

suggestion to consume approximately 

fifteen grams thirty minutes prior to 

training, and then do the same thing after 

you finish. This is equivalent to about one 

or two glasses of milk. 

9 

TYPES OF CALORIES 

When you are trying to build muscle, 

make sure to pay close attention to the 

types of calories you are consuming. It’s 

not enough to count calories; you need to 

know what kind of calories are healthy and 

understand what foods you should eat 

to optimize your muscle building efforts. 

Consuming a poor dietary regimen builds 

fat instead of muscle. 

BE CAUTIOUS OF 

INJURY POTENTIAL 

Carefully choose which moves you 

concentrate on since some are risky with 

excess weight. Excess weight during neck 

exercises, dips, or split squats could 

put your joints at risk of serious injury. 

Some exercises where you can safely use 

larger weights include: presses, rows and 

deadlifts. 

SET A GOOD GOAL 

Have a reasonable goal in mind. Remember that it will take a lot of time and 

effort to reach your ultimate goal. You can do more harm that good if you attempt to 

build up muscle mass fast by using steroids, stimulants or other harmful substances. 

CHANGE UP YOUR GRIP 

It may help to change up the grip you use for the back. Achieve more strength 

by using a mixed or staged grip when performing deadlifts and rack pulls. Using this 

staggered grip allows you to twist the bar in one direction while your other hand twists 

in the opposite direction. That way, you can prevent the bar from moving erratically 

over the hands. 


A GOOD VARIETY OF NUTRIENTS 

When you are muscle-building, it is essential to eat well. Your body requires a 

variety of vitamins, minerals, and micronutrients to build new muscle after you work 

out. Protein is one of these nutrients, and consuming a protein shake after a workout 

will promote muscle repair and growth. 

A CARDIO ROUTINE 

Maintain your cardio routine. Although cardio exercises can sometimes be 

negative to your muscle building routine, they are important for your heart 

health. Doing twenty minute, moderate intensity cardiovascular workouts three times 

per week is enough to promote a healthy heart without impacting muscle building. 

You might have had the willingness towards working hard when it comes to building 

muscles prior to reading this article. Now you should know more about how to effectively 

build your muscles. Use the strategies you have learned in order to reach your goals in 

muscle-building. 


33

19 IDEAS FOR 

AGING AS GRACEFULLY 

AS POSSIBLE 

by 


Follow Us: 

Many people do not like to acknowledge that they are growing older. These ideas 

give you some tools to naturally go through the process in a graceful manner. 

Some people 

don’t know 

how to cope 

with the effects 

of aging. This 

article will help you take 

action to age naturally. You 

might be able to prevent 

some symptoms of aging 

from showing too much 

and reduce the process. 

1 

BREAK THE 

FROWNING HABIT 

Stop frowning if you want 

to avoid wrinkles. You may 

not realize just how much 

frowning can make you 

look older. When you feel a 

frown coming, give yourself 

a pinch to remind yourself 

to smile instead. Only you 

can break this bad habit. 

2 

GET ENOUGH SLEEP 

FOR YOUR AGE 

Be sure that you are getting 

enough sleep for your age. 


37

These tips are a great way to begin to feel at peace with your anxiety, from having a daily goal to just laughing 

as much as possible. 

 


A general rule of thumb for keeping your 

hormones in check is 7-9 hours per night. 

A lack of sleep will make you irritable and 

stressed making it difficult to enjoy your 

life to the fullest. 

3 

REGULAR EXERCISE 

Increase the intensity of your 

workout regimen. Growing older means 

that the benefits of regular exercise only 

get more valuable to you. Walking at least 

30 minutes every day is good exercise. 

Round out the week with two days of 

doing strength exercises. You will be more 

fit and at a level that will keep you young. 

4 

ASSISTED LIVING FACILITY 

Certain things happen when we 

age. We can reach a point as we age when 

caring for ourselves is no longer possible. 

When this is the case, find an assisted 

living facility to move into or ask your 

family members if they have room for 

you. Even though this doesn’t seem like a 

good situation, it is a good option in a few 

cases. Here you will get quality care from 

licensed professionals when it becomes 

too difficult to take care of yourself. 

5 

HOME IMPROVEMENT 

Home improvement is a great way 

to personalize your house. As we age, we 

often find that our tastes change, so make 

sure you keep your home consistent with 

your tastes. If you have relocated to a new 

home, fill it with items that make you feel 

comfortable. 

6 

FIND NEW FRIENDS 

Have good friends in your life. They 

feed the soul, make life more bearable and 

help you in times of need. You will never 

be too old to find new friends. Make new 

friends to contribute to healthy life full of 

longevity. 


7 

CUT OFF NEGATIVE PEOPLE 

Slowly cut off contact with people in 

your life who exude negativity. Keep the 

friends who are full of life and a positive 

outlook on life. It has been proven in 

studies that laughter and smiling can 

actually reduce wrinkles and give you a 

more youthful appearance. So you want 

to spend your time with friends that will 

make you smile and laugh, not ones that 

make you frown! 

8 

HORMONAL IMBALANCES 

Hormonal imbalances are something 

that affect women and men as they age, 

and should be addressed when they 

occur. Hormonal imbalances can cause 

insomnia, depression and weight gain as 

we get older. Any of these three problems 

can lead to more problems, which can 

really have some negative impacts. Your 

physician can help you find ways to 

maintain your hormonal balance so that 

you are best able to stay fit and happy as 

you age. 

9 

SUGAR CONSUMPTION 

Sugar consumption can really 

decrease our lifespan. Sugar intake has 

been linked to increased aging. Refined 

sugar should be avoided as much as 

possible, including foods that contain high 

fructose corn syrup, basically just another 

unhealthy sugar. Research has shown that 

sugar significantly shortens the lifespan of 

all animals. 

RELISH EACH DAY 

Love life! This is your time to do and experience what makes you happy. Find 

ways to relish each day and make life exciting and new! 

CHECK YOUR BLOOD PRESSURE REGULARLY 

Get your blood pressure checked regularly. High blood pressure often causes 

little to no symptoms and is known as the “silent killer”. Since parts of your cardiovascular 

system are deteriorating with age, you need to be especially vigilant about having your 

blood pressure monitored. The sooner you catch high blood pressure, the easier it will 

likely be to control it. 


39

QUIT SMOKING 

One of the best things you can do for your appearance is quitting smoking. 

The skin around your mouth will have more wrinkles and your lips will lose mass more 

rapidly as a result of smoking cigarettes. Smoking can also take years away from you, 

and that can cause you to age quicker. 

A VARIED DIET 

Your diet strongly influences how you age. Eat a varied diet of ample fruits and 

veggies, high quality sources of protein, wholesome dairy products, eggs, and nourishing, 

natural oils. Eat at least three balanced meals a day and only healthy snacks. 

KEEP A LIST OF MEDICATIONS 

Keep a list of your medications 

handy. If you use different pharmacies, 

this will allow the pharmacist to cross 

check all medications. This list will enable 

pharmacists to be able to cross reference 

medications for ones that counteract or 

react to each other. 

SAVE MONEY FOR 

RETIREMENT AND HEALTH 

Start saving money from every paycheck 

for retirement and health emergencies. 

Try to have a considerable amount of 

money put away for any emergencies. 

MEDICAL RECORDS 

Always request a copy of your 

medical records. You can always 

have access to them when you are 

changing physicians, or if you are going 

to see a special doctor, they can get your 

records soon. 

ANTI-AGING SOLUTION 

Your skin will benefit from the use 

of avocado oil applied topically as an antiaging 

solution. Dry skin and aging skin 

both benefit from avocado oil because it 

is a deeply penetrating oil that can deliver 

nutrients to your skin. Additionally, it has 


a high concentration of sterolins. This substance helps reduce age spots. 

WATCH OUT FOR FRAUD 

Be cautious about fraud, and protect yourself. People that are older in age are 

targets for criminals that think they can make easy money. Do not give others your bank 

information, shred any personal papers and require identification of anyone who enters 

your home. You will be able to protect your finances by following this simple advice. 

RESTORE HORMONE LEVELS 

Restoring your hormones is a 

great tip for aging. As you get older, look 

for signs of declining hormone levels in 

your body. They can be the loss of libido, 

stamina and energy. You should consider 

consulting a physician about starting a 

program of hormone replacement therapy. 

Many people do not like to acknowledge 

that they are growing older. These tips, 

though, give you some tools to naturally 

go through the process in a graceful 

manner. You will feel better about aging if 

you accept this process and stay in control 

of it. 


41

16 STRATEGIES FOR 

COPING WITH ARTHRITIS 

by 


Follow Us: 

This article offers up a variety of useful tips and tricks for managing your 

arthritis on a daily basis. 

Arthritis makes tough work of 

even the simplest tasks. There 

are some really great pieces of 

advice here that can help you 

to make dealing with arthritis 

a lot less of a pain. This article offers 

up a variety of useful tips and tricks for 

managing your arthritis on a daily basis. 

1 

ICING AND HEATING 

Ice packs and heating pads can both 

be of use for relieving your arthritis joint 

pain. Try to alternate when applying the 

warm and cold packs for better results. Of 

course, always consult your doctor when 

treating arthritis pain. 

2 

SUFFICIENT SLEEP FOR ARTHRITIS 

Getting enough sleep is very 

important for arthritis sufferers. Without 

it, your body can never fight back against 

the painful effects of arthritis. Try to get 

eight hours of sleep everyday at the very 

least, or ten hours on more stressful days. 

Good sleep will help your body a lot. 


45

This article is meant to provide you with the tips you need to ensure success with your future 

nutritional goals. 

 


3 

PREVENTING ARTHRITIS 

Finding and treating arthritis early 

is highly beneficial. If you type a lot, 

make sure you have the right technique. 

Your hands should be kept level with the 

keyboard, and you should use a raised 

mouse pad. This can help reduce hand 

strain so that your hands don’t develop 

issues later. 

4 

PROPER AND SUFFICIENT EXERCISE 

Get the proper amount of exercise, 

and make sure it is the right kind. Exercise 

can keep you healthy and fit as well as 

improve your flexibility. Taking part in 

a low impact workout can improve the 

flexibility of your joints and reduce the 

pain and inflammation associated with 

arthritis. Make sure, however, that you 

don’t over do it. If at any point you feel 

pain, stop immediately! 

5 

AROMATHERAPY FOR ARTHRITIS 

Try using aromatherapy to aid with 

some of the pain you get with arthritis. 

Research shows that aromatherapy can 

help relax muscles and joints. That helps 

to remove any pain or symptoms. 


6 

TRASH THOSE CIGARETTES 

Cigarettes can diminish flexibility, 

as well as increase the chances of an 

arthritic flare-up. Giving up smoking for 

good may be very difficult, but when you 

see how much it exacerbates your arthritis 

symptoms, the trade-off may be worth it. 

7 

START STRETCHING EVERY DAY 

Incorporate stretching into your daily 

schedule. One of the biggest issues for 

arthritis sufferers is the loss of flexibility. 

Making a point to stretch all muscle 

groups each and every day will postpone 

or even prevent the loss of your flexibility. 

Start these range of motion exercises at 

your feet, and then legs, arms and neck, 

until you have stretched all major muscle 

groups. 

8 

MAINTAIN A HEALTHY WEIGHT 

Maintaining a healthy weight will 

help reduce the stress on joints. Being 

overweight can worsen your arthritis 

symptoms by straining your joints. Instead 

of skipping meals and losing weight this 

way, eat well. 

9 

LESSEN YOUR LOAD 

If you are suffering from psoriatic 

arthritis, you need to reduce how much 

you do. Your level of energy will not be 

what it once was. Ignoring your body’s 

signals will cause more severe symptoms. 

Instead, try to focus the energy that you 

have on what you value the most. You 

don’t need to be everything to everyone. 

Don’t carry as much. All arthritis sufferers, 

but especially women, can be afflicted by 

arthritis in their shoulders. Large purses 

and totes can wreak havoc on the neck and 

shoulders, causing pain and inflammation. 

If you must carry a bag, make it a light 

one, with only the most necessary items, 

and try to carry it as little as possible. 


47

FIND A PHYSICAL THERAPIST 

Your best bet is to seek out a physical therapist to work with. If arthritis is 

negatively impacting your life, physical therapy will help to reduce pain, lessen swelling, 

and improve your ability to function. This can be done through the implementation of a 

workout program. Consistently follow the recommendations, so you can turn your life 

around. 

TRY ELECTRICAL STIMULATION 

Talk to a doctor about electrical stimulation if you have osteoarthritis in a 

single or both knees. This treatment has proven to be quite effective in the reduction of 

swelling in the knees due to arthritis, and also reduces the pain that accompanies it. 

TALK WITH YOUR DOCTOR ABOUT RELIEF METHODS 

Discuss all available methods of pain relief with your doctor. Most 

of the time, the best that can be done for those with arthritis is to find an 

effective and healthy way to manage pain, and to avoid more damage. The most 

efficient way to accomplish this is by working with your doctor to find out about 

all FDA-approved treatments available and which ones make sense for you. 

There are 3 different types of arthritis, which are psoriatic, rheumatoid and osteoarthritis. 

Each arthritis requires different treatment. 


USE GOOD SUNSCREEN 

Make sure to protect yourself 

from the harmful rays of the sun with 

a good sunscreen. People who get too 

much exposure to the sun can bring on 

other conditions such as lupus. Taking 

the extra time to put on some sun block, 

and to monitor your time outside in direct 

exposure, will help to prevent any further 

diseases or illnesses that may arise. 

THE BLACK COHOSH HERB 

The herb Black Cohosh can help 

you get rid of some of the pain you get with 

arthritis. It acts of an anti-inflammatory 

for arthritis and can treat any type of 

neurological pain. If arthritis causes you 

grief, try Black Cohosh. 

ARTHRITIS SUPPORT GROUPS 

Arthritis can be a debilitating disease, leaving you feeling forgotten and helpless. 

To better understand your affliction and your feelings about it, join a support group 

who will offer understanding. Support groups on or offline can help you deal with issues 

relating to arthritis. You can share your coping tactics and other useful tips with people 

who understand. 

REPLACING WORN-OUT SHOES 

Even if you have a pair of favorite shoes, consider replacing them after they have 

been used consistently over the course of a year or more. Continuing to wear old shoes 

can lead to unnecessary pressure on the joints of your body where arthritis thrives. 

Use the information covered in the last few paragraphs to reduce the amount of pain 

your arthritis causes you. Use these tips to alleviate your arthritis pain. Take your time 

to digest the above information so you can use it properly. 


49

19 POINTERS ON 

MASSAGE AND HOW 

TO DO IT RIGHT 

by 

Jim Maranto 

Follow Us: 

Take care of your body, and it will take care of you for life. This article has a 

few great pointers to help you improve your massage skills. 

Everyone likes to be 

pampered. A massage 

can increase the quality 

of your life by getting 

rid of common pains. 

The article below has a few great 

techniques that are sure to help 

you improve your massage skills. 

1 

GIVE IN TO THE PROCESS 

When you want a massage, 

give in to the entire process. If you 

have never received a massage, 

then you will likely find some 

massage techniques strange. 

Try not to let this stop you from 

having a good massage. Just relax 

and allow the massage therapist 

to provide you with an incredible 

massage. 

2 

A REGULAR MASSAGE 

WORKS WONDERS 

Even if you have never considered 

it before, massages can be a very 

good source of pain relief. If you 

have back pain that is chronic, or 

deal with a lot of stress, you need 


53

The advice in this article will help you cope with and treat your hair loss. Use these tips to get started. 

 


to be massaged regularly. You could look 

in your area for a professional massage 

therapist. You could also ask a friend or 

partner to massage you. 

3 

VISITING LICENSED THERAPISTS 

Visit a licensed therapist only. A 

licensed masseuse has received specialized 

training and will understand your specific 

needs better. Using someone who is well 

trained can offer you a better experience. 

4 

ARRIVE EARLY OR ON TIME 

It is important that you arrive on 

time, or better yet, early for your massage. 

No matter how busy your day is, be careful 

not to dawdle and be late. This will cause 

you to have to dash off to your massage 

appointment. This is an inauspicious start! 

It’s best to arrive in a relaxed frame of 

mind. 

5 

DEEP TISSUE MASSAGE 

Healing of both new and old injuries 

can be accomplished via deep tissue 

massage. Slow, deep movements are used 

against the grain of the muscle. This helps 

with tightness, posture, and often-injured 

muscles. 

6 

SCENTS DURING MASSAGE 

Certain smells can make a massage 

even better. You want the scents to be 

more mild and not strong. Do not use any 

scents that smell like medicine. Instead, 

you should have floral or fruity scents. 

Your clients will get the most benefit from 

the massage when they’re relaxed. 

7 

PROBLEM AREAS 

DURING MASSAGE 

Tell your masseuse where your body 

needs the most attention. The point of a 

massage is to get your muscles to relax 

and to target problem areas. Letting your 

massage therapist know about problem 

areas will ensure that they can pay special 

attention to those areas. 


8 

DEVELOP RAPPORT WITH YOUR THERAPIST 

Get to know your massage therapist well and develop a good rapport. The more 

comfortable you are with the person giving you a massage the better able you will be to 

relax. Talk to them ahead of time to become more at ease. 

9 

A NECK MASSAGE 

A neck massage can be very relaxing. A lot of people have tension in the neck 

muscles. Thankfully, it’s simple to massage, too. Use some lotion and your hands to 

massage the neck and shoulders. 

MASSAGING YOUR STOMACH 

Unbelievably, there’s a great 

massage technique to use after you’ve just 

eaten. Place your hands on your stomach 

and rub it in gentle circular motions. This 

will help you to digest your food better 

because it’s the way that it travels in your 

body already. 

MINT CREAMS FOR MASSAGE 

Creams with a minty scent can be 

very pleasurable and exhilarating. Mint 

not only soothes skin, it also has a fresh 

and relaxing scent, perfect for a massage. 

Purchase quality products that effectively 

moisturize the skin. 

TIPPING YOUR 

MASSAGE THERAPIST 

Give a tip to your massage therapist. This 

is one service area where a tip is very 

important. 15-20% is standard. A more 

generous tip should be paid for amazing 

massages. You won’t regret this on your 

next visit! You will be getting the best from 

your therapist. 


55

MASSAGING YOUR HANDS WHEN MOISTURIZING 

When moisturizing, make sure to treat your hands to a little massage. Use the 

palms by joining fingers and rubbing palms together using circular motions. After this, 

rub the areas below the thumbs, again using small circles. Lastly, use your fingers to 

work your way to your wrists. 

PRIVACY DURING MASSAGE 

A massage needs privacy. Whether you get a massage or are giving a massage 

to someone, choose a time of day when you will not be disturbed. To ensure maximum 

effectiveness of the massage, both of you must be shielded from the rest of the world, 

so banish electronics, such as TVs and phones. Also, choose a place where other people 

won’t be peeking or barging in and bothering you. 

MASSAGE FOR PAIN RELIEF 

Massage is great for healing. 

People who suffer from pain associated 

with fibromyalgia, arthritis, sport related 

injuries, tension and migraine headaches 

can benefit greatly from massage in 

conjunction with or instead of overthe-counter 

or doctor prescribed pain 

medications. Massage is a far healthier 

option than any pain relieving medication 

available. 

LOOK AT REVIEWS 

Look at reviews before getting a 

massage. Most places will have reviews 

online. Reading these reviews will allow 

you to make an informed decision when 

choosing a therapist. 

SLOW, DELIBERATE MOVEMENTS 

Massages ought to be comprised of 

slow, deliberate movements in the desired 

direction. Techniques that are complex 

may look nice, but a massage’s point is to 

relax the whole body. Relaxation can only 

be obtained with smooth strokes and calm 

movements. 

THE BEST FOOT MASSAGE 

Working hard each day often means 

that you have painful feet in the evenings. 

At the end of the day, massage your feet. 

You can do this as soon as you get home. 

Get a good lotion to use on your feet. 

If you want the best foot massage, you 

have to begin by rubbing your whole 


foot. Use the heels of your hands to press 

firmly against your feet. Massage between 

your toes, after this, with your fingers 

and thumb. Then massage your feet on 

top, starting at your toes and moving up 

to your ankle. After you do this one, keep 

massaging with your thumb all across your 

foot’s bottom. 

MEDICALLY RELEVANT 

INFORMATION 

There may be medically relevant 

information you should inform your 

masseuse of. For instance, if you had 

a back injury in the past, make note 

of it. Be frank about prior injuries 

or surgeries you have experienced. 

If you could reach those trouble spots, you 

could give yourself a great massage. Share 

these suggestions with your masseuse 

the next time you are scheduled and feel 

the results for yourself. Take care of your 

body, and it will take care of you for life. 


57

18 GREAT OPTIONS FOR 

ESCAPING PERSISTENT ANXIETY 

by 


Follow Us: 

These tips are a great way to begin to feel at peace with your anxiety, from having 

a daily goal, avoiding external triggers, and even laughing as much as possible. 

More and more people than ever 

are starting to have feelings of 

anxiety. There is a lot you can 

do to get rid of anxiety in your 

life, remember this. These tips 

are a great way to begin to feel at peace. 

1 

UNWIND AND RELAX EACH DAY 

Try to watch stress on a daily basis, 

issue by issue, not as one large mountain. 

Stress can be a huge cause of anxiety. Try 

to delegate some jobs to other people 

and free yourself from some of your 

responsibilities. Also, keep in mind that 

you need to take time out to completely 

unwind and relax each day. 

2 

WATCH EXTERNAL TRIGGERS 

Limit time you spend on reading 

or watching the news if your anxiety is 

caused by external triggers. Allow yourself 

to catch up on current events for a few 

minutes each day, but do not spend all day 

consuming constant updates on disasters, 

war, or other emotionally draining topics 

that send your fears sky-high. 


61

Many people do not like to acknowledge that they are growing older. These ideas give you some tools 

to naturally go through the process in a graceful way. 

 


3 

POSITIVE MESSAGES 

When you awake each morning, 

say some positive messages to yourself 

out loud. Tell yourself how you’d like to 

feel and how the day should go, and be 

positive about it. Do what you can to have 

the day end up that way. 

4 

WATCH HOW YOU BREATHE 

When you’re stressed, watch how 

you breathe. Your breathing will become 

more erratic and the breaths will be 

shorter and quicker. When you are 

anxious, it is surprisingly easy to forget 

to take proper breaths of air. Your brain 

needs to be properly oxygenated so it can 

calm down. Try your best to refocus your 

breathing when you are having an anxiety 

attack. 

5 

STAND UP EVERY SO OFTEN 

Never sit too much during the day. 

If you sit a lot at work, move around and 

get exercise on breaks. Stand up every so 

often. At home, stay active, take walks, and 

minimize television watching and sitting 

time. Anxiety is waiting to creep in if you 

let your lifestyle become too relaxed and 

inactive. 


6 

KEEPING A JOURNAL OR A DIARY 

If you have a hard time relaxing and 

cutting down racing thoughts when you 

are trying to sleep, try keeping a journal 

or a diary. The few minutes you spend 

expressing your worries and getting them 

out and onto paper can release them from 

your mind, letting you sleep peacefully. 

Make this part of your nightly routine if 

need be. 

7 

HAVING A DAILY GOAL 

Give yourself daily goals and focus 

on always achieving them. Having a goal 

will keep your mind focused, making 

you less susceptible to anxiety attacks 

throughout the day. Instead, you could 

place your thoughts on things that are 

more constructive. 

8 

A GOOD SUPPORT SYSTEM 

Always have someone around who 

you can discuss your problems with and let 

them know your worries. A good support 

system can do wonders for resolving your 

anxiety. Through discussion, you will find 

multiple benefits that reduce anxiety and 

increase your daily emotional balance. 

9 

A LITTLE BIT OF FUN 

It sounds silly, but a little bit of fun 

can really help in the midst of a panic 

attack. Distraction is a useful technique to 

keep your mind off the attack. Just make 

sure you aren’t doing something that will 

make you feel more anxious. 

A POSITIVE ATTITUDE 

AND SMILING 

Want an easy way to reduce 

feelings of anxiety? Having a positive 

attitude and smiling as much as possible 

is key. Search your life for those things 

that bring happiness, and that you can be 

thankful for. If an anxiety attack starts to 

occur, indulge in something that makes 

you laugh, such as a witty tune or hilarious 

show. 


63

A YOGA GROUP 

Partake in a yoga group in order 

to lessen your anxiety levels. Yoga is a 

wonderful method of pushing problems out 

of your mind and generating productivity 

and focus. The exercise can help you feel 

exuberance by creating physical balance. 

LAUGHING AS MUCH 

AS POSSIBLE 

Giggle as much as you can. When you 

laugh, you immediately have feelings of 

happiness, which in turn reduces anxiety. 

Try watching comedies on television, 

surrounding yourself with funny friends, 

or simply reading something funny. Laugh 

whenever you can in order to remove 

stress and anxiety. 

AVOID PEOPLE THAT 

CAUSE YOU ANXIETY 

Avoid the people who cause you undue 

anxiety, at least temporarily. Although 

this seems simple, people may endure 

being around people they don’t like 

due to societal pressure. Spending time 

with individuals who make you feel 

uncomfortable can cause you to feel 

stressed and anxious. 

DON’T WATCH THE NEWS 

Stop watching news that is on the television. If you are getting anxious about 

bad things happening on the television, don’t watch. News reports focus on these types 

of things because that grabs peoples’ attention. These types of programs rarely have 

anything positive to say. 

GET A MASSAGE 

Consider treating yourself to a massage. Yes, that’s right, a massage. The 

relaxation provided by a massage will ensure that you no longer focus on anxious 

thoughts. Because anxiety also causes physical tension, a massage is a great way to 

work out anxiety-related aches and pains. 


WATCH YOUR DIET AND KEEP A FOOD DIARY 

Monitor your diet diligently. Candy and caffeine can really make anxiety a lot 

worse. You should instead turn to fruit, almonds, yogurt, vegetables and whole grain 

foods to help lessen anxiety. When you feel particularly anxious, keep a food diary. 

Focus on making your diet better. 

TYPES OF MEDITATION 

Learn how to meditate. Meditating can be one of the best tools for alleviating 

anxiety. Anyone can meditate. Different types of meditation work for different people. 

You should try to meditate if being idle raises your anxiety levels. Keep using different 

ways to do meditation until you’re able to find one that alleviates your anxiety. 

AVOID GAMBLING 

Do not gamble if you are an 

anxiety sufferer. Gambling increases 

stress, no matter if you win or you lose. 

Losing can make things worse for you 

financially, causing even more anxiety. 

As you’ve read, anxiety can occur, but you 

can take steps to manage it. It is always 

a good idea to seek the help of a medical 

professional if your anxiety is seriously 

impacting your life, however, these tips can 

also be used to help take your life back. 


65

14 THINGS TO 

KEEP IN MIND ABOUT 

ACUPUNCTURE 

by 


Follow Us: 

There are many negative 

stereotypes about 

acupuncture out there. 

It is so much more than 

that! Continue reading to 

educate yourself on the subject. 

1 

Do not allow stereotypes or fallacies to prevent you from discovering the 

reality about acupuncture; a treatment with so many potential benefits! 

OVERCOMING RESERVATIONS 

ABOUT NEEDLES 

If you enjoy acupuncture for treating 

pains and aches but fear needles, 

try to think about overcoming these 

reservations. You can gain great 

relief and lifestyle enhancement 

from undertaking acupuncture. You 

shouldn’t allow your fears to prevent 

you from living a pain-free life. 

If you are worried about the 

discomfort of acupuncture, you 

need to understand that the process 

actually does not hurt. Acupuncture 

needles are not like the needles at 

your doctor’s office. Rather than 

being thick and full of fluid, they are 

very thin and possess no fluid. You 

will find that during an acupuncture 

treatment, you will have a tough 

time even feeling the thin needles. 


69

You may feel embarrassed or shy about your cellulite. Try the tips shared here and you can see an 

improvement in your skin. 

 


2 

CLOTHING TO WEAR 

TO ACUPUNCTURE 

The clothes you wear to the acupuncturist 

should be flowing and free. Make it easy 

for your acupuncturist to reach any place 

on your body that he needs to work on. In 

addition, some practitioners treat clients 

as a group, so it is necessary to have some 

clothes on. 

3 

A HEALTH DEPARTMENT 

LICENSED INDIVIDUAL 

Only a Health Department licensed 

individual is worthy of your patronage. 

This will ascertain that the individual is 

qualified. You can be sure that they know 

what they’re doing. 

4 

MEDICINES AND ACUPUNCTURE 

Review any medications you are 

taking to determine if any of them are 

contraindicated during acupuncture. 

Consult with your doctor to determine 

which medicines you should discontinue. 

Many supplements can hinder the results 

of your treatment and should be avoided, 

if possible. 

5 

RELAX BEFORE AND AFTER 

EACH ACUPUNCTURE 

You should relax before and after each 

acupuncture treatment. Your body will do 

better if you aren’t frazzled, and a relaxed 

body makes it easy for your acupuncturist 

to work. To get the most out of treatment, 

relax yourself and enjoy. 

6 

ACUPUNCTURE CAN’T 

REPLACE SOME TREATMENTS 

Steer clear of acupuncturists that tout 

miracle cures, especially for chronic and 

serious diseases. Acupuncture has various 

benefits, but it can’t replace traditional 

medical treatments for very serious 

illnesses. Always make sure to accept the 

treatments for what they are, and never 

stop seeing your medical practitioner if 

you are facing a serious illness. 


7 

INSURANCE COVERAGE 

Discuss acupuncture coverage with your insurance agent to be certain your 

treatments are covered by your plan. Get all of your information into the doctor well 

before your appointment. This will facilitate more effective treatment, since you can 

arrive in a relaxed state. 

8 

ACUPUNCTURE FOR INSOMNIACS 

Acupuncture is a good solution if you are suffering from insomnia. The procedure 

helps relieve you of stress and allows you to rest better. Try to make acupuncture part 

of the routine of your life. Ask your acupuncturist for some simple exercises you can do 

to follow your schedule and go to sleep easily. 

9 

A HEALING CRISIS 

As with any medical approach, it 

is not unusual to feel worse before you 

feel better when receiving acupuncture. 

This may indicate what is called a healing 

crisis. Your symptoms will eventually start 

improving. If symptoms worsen, speak 

with your acupuncturist and try not to quit 

your treatment. 

AVOIDING CERTAIN TECHNIQUES 

You can always ask your 

acupuncturist to avoid specific techniques 

if you find them really hard to deal with 

the first few times you try them. There 

are many alternate methods that work on 

the body just as well that might be more 

comfortable. This may include heating up 

the pins while they are inserted in your 

body in order to stimulate this area with 

heat. However, if this does not feel good 

to you, politely inform your acupuncturist. 

RED DOTS AND BRUISES 

Know that acupuncture may 

leave red dots or maybe even bruise 

your skin slightly. This is quite common 

in acupuncture patients. However, do not 

let this alarm you. They will quickly go 

away and they are very negligible when 

compared to the benefits of acupuncture. 


71

AVOIDING STRESS ABOUT 

YOUR TREATMENT 

Know the location and timetable 

for your treatment in advance to avoid 

unnecessary stress. Staying relaxed 

during and after your treatments are 

vital. Therefore, if you get behind 

on important matters, you will be 

stressed. Find out the length of time 

your session will take and schedule 

your other appointments in accordance. 

Try to notice all the sensations you are 

experiencing during your acupuncture 

treatment. When going to acupuncture, 

turn off your phone and just give 

one loved one the acupuncturist’s 

phone number, should an emergency 

occur. Try to settle your thoughts and 

relax a bit before your appointment. 

Stay as calm as possible when receiving 

acupuncture treatment. This procedure 

won’t work if you’re anxious or tense. 

Tell your acupuncturist if you are 

uncomfortable at any time. If you scratch 

or do anything else to disturb the 

procedure, you may get no benefit from it. 

THE EDUCATION OF 

YOUR PRACTITIONER 

Ask how much education your practitioner 

has. An average acupuncture length of 

study would be at least three years. This 

guarantees that your practitioner has 

the knowledge and skills necessary to 

provide treatment. You should be wary of 

acupuncturists who receive their degree in 

a shorter period of time. 

ACUPUNCTURIST 

SPECIALIZATION 

If you’re thinking of a few different 

acupuncturists, speak to them about 

what they specialize in. Some will be 

more focused on managing pain, while 

others are primarily focused on serious 

diseases like diabetes or even cancer. 

Find a practitioner that specializes in 

your particular needs, then they are 

more apt to be the ideal choice for you. 

During your consultation with your 

acupuncturist, it is likely that you will have 

to show him your tongue at some point. The 

tongue pulse will determine how your body 

energy, or qi, flows. Chances are, he will 

listen to your heart, too, and ask you about 

the stress you are experiencing in your 

life. This information will help him make 

a treatment plan specific to your needs. 

Do not allow stereotypes or fallacies to 

prevent you from discovering the reality 

about a topic, particularly one with so 

many potential benefits. This is true of 

acupuncture as well. The tips from this 

article should help answer any of your 

questions. 


17 COMMON MISTAKES MADE 

WHEN TREATING ACNE 

by 


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Avoid these mistakes when trying to cleanse your acne! Share these tips with 

your friends and family as they will definitely benefit anybody. 

Do some research and know 

your skin type to avoid 

battling acne into adulthood. 

The advice you read in the 

paragraphs of this article can 

help you achieve victory in your battle for 

clear, acne-free skin. 

1 

NOT USING TEA TREE OIL 

Where your skin is acne prone, 

consider treating it with tea tree oil. 

Tea tree oil is a natural product that 

does not dry skin out like many other 

acne treatments but, depending on the 

individual, can just as effectively reduce 

the buildup of oil within your pores. 

2 

NOT WASHING YOUR HANDS 

People are often tempted to pop 

their oil-filled acne. Although popping 

these areas is not the best option, 

doing it with dirty hands only worsens 

the condition. If you are going to pop 

a zit, wash your hands and fingernails 

thoroughly to prevent more bacteria from 

getting into the pore. This will leave a scar 

or mark where the popped whitehead was. 

If you pop your pimples the right way, you 

will reduce irritation and scarring. 


Use the powerful advice in the article above to be knowledgeable about the best way to handle whatever 

challenges your cancer may bring. 

 


3 

PICKING AT ACNE 

Resist the temptation to pick at, pop 

or squeeze your pimples, whiteheads and 

blackheads. Blemishes should be treated 

with creams or other medications. Picking 

at acne increases your risk of scars and 

skin infections. This kind of thing causes 

scarring and discoloration that doesn’t go 

away for months or years. 

4 

SLEEPING ON DIRTY PILLOWS 

You are more prone to acne 

breakouts if you sleep on dirty pillows. 

Consider why for a moment. Picture your 

skin wallowing around on this each night. 

This can easily be avoided by simply 

replacing your dirty pillow case with a 

clean one before you go to bed. 

5 

USING MAKEUP EVERYDAY 

Try ditching your makeup for a 

while, to help clear up your skin. While you 

may want to apply makeup to hide your 

acne, you should understand that it can 

clog your pores. Not using it will help your 

pores stay clean and free of clogs. 

6 

NOT USING CHAMOMILE 

Chamomile is very efficient against 

acne. Simply take a cooled tea bag and 


77

place it on the problem area to reduce 

redness and swelling within a few hours of 

use. 

7 

DRINKING TOO MUCH CAFFEINE 

Acne can become way worse if 

you drink things with caffeine and make 

your skin look bad. Simply reducing the 

amount of caffeine you ingest can have a 

significant effect on your acne. 

8 

NOT GETTING ENOUGH SUN 

Exposing your skin to the sun will 

help you get rid of acne. Exposing your 

skin to the sun causes it to dry up. Initially, 

you might experience your acne getting 

worse due to all of the oil coming to your 

skin’s surface. Within a week or two, your 

skin should dry out and not be so prone to 

breakouts. 

9 

USING A GREASY PHONE 

Did you know that acne breakouts 

can be caused by talking too much on a 

cellular phone? Cell phones can transfer 

oil from your hair to your face. Try cleaning 

the phone with a cotton ball dampened 

with alcohol in order to keep it away from 

these oils. It’s also helpful to avoid letting 

your skin touch the phone when using it. 

TOUCHING YOUR 

FACE TOO MUCH 

To improve ones acne, one should try to 

touch their face as little as possible. This 

would include avoiding popping pimples 

that may already be there. If one reduces 

how much they touch their face, the oils 

that are transferred can be lowered. 

Do not pop a pimple, you may cause an 

infection. 


NOT HAVING A BLEMISH STICK 

A blemish stick is one of the 

most effective methods for covering up 

the blemishes that are on your face. This 

product allows you to pinpoint the areas 

that you want to hide. Blemish sticks are 

way thinner than a typical concealer, which 

makes your pores breathe more easily. 

USING OIL-BASED COSMETICS 

Avoid oil-based cosmetics when 

possible. You can clog up your pores if you 

dabble with a heavy oil based makeup. 

Using makeup which is oil-based is one 

of the major causes of acne. Not all 

products which claim to be oil-free live up 

to their claim. Some products may contain 

synthetics which actually provoke an 

outbreak. 

POOR HYDRATION 

Your body needs to stay hydrated 

in order to help reduce acne. Drink as 

much water as you can remember to. It 

is recommended that everyone drinks at 

least 6 to 8 glasses of water a day. Dead 

skin cells clog your pores and are a cause 

of acne. 

CONTACT WITH 

CHEMICAL ADDITIVES 

Avoid products with chemical additives 

if you are treating acne. Try to find allnatural 

products. Chemicals can irritate 

your skin even more. Strong chemical 

ingredients also leach excessive amounts 

of oil out of your skin. This makes your skin 

compensate and create more oil which in 

turn leads to more acne. 


79

NOT WEARING NATURAL FIBERS 

Wear natural fibers when dressing in order to avoid acne. Not only can synthetic 

fabrics trap sweat next to the skin during hot, wet weather, but those weather conditions 

themselves can aggravate some people’s acne problems. Also, physical stress from the 

temperature outside can contribute to acne, but by wearing the appropriate clothing, 

you can reduce this stress. 

EXCESSIVE TANNING 

If you are having issues with acne, your best bet would be to avoid any type of 

tanning, whether it be outside or in a tanning bed. Excessive sun exposure can worsen 

an acne problem. Sunbeds emit UV rays which has the same negative effects on acne 

that sunlight does. If you have acne, tanning can be a very bad idea. 

OVER-WASHING YOUR FACE 

You must follow a thorough 

skincare routine to treat and prevent acne. 

Keep your skin as clean as you can; make it a 

priority. Using an appropriate cleanser, you 

need to clean you face morning and night. 

Don’t overdo it, though. Over-washing can 

cause excessive oil production. The best 

way to prevent acne is to clean your face. 

Now that you know some things 

about how to get rid of acne, you will 

see improvements. These tips used 

consistently can help you clear your face 

for a lifetime. Share these tips with your 

friends and family as they will definitely 

benefit anybody who deals with acne 

problems. 



SELECTING THE RIGHT 


by 


Follow Us: 

Do not approach 

health insurance 

with fear. It is true 

the field is complex 

and your options are 

many, but the more you learn, 

the safer you will feel. Health 

insurance is similar to healthcare 

itself. An ounce of prevention is 

worth a pound of cure. By making 

smart choices when you select 

health insurance, you can avoid 

difficulties in the future. 

1 

An ounce of prevention is worth a pound of cure. By making smart choices 

when you select health insurance, you can avoid difficulties in the future. 

OPTIONS FOR 

COLLEGE GRADUATES 

If you just graduated from 

college, and you need health 

insurance, you have a couple of 

different options to think about. 

If you are currently employed, 

you may be eligible for your 

employer’s insurance plans. If 

you are younger than 26, you 

can remain covered under your 

parents’ insurance plan, or you 

can look into personal insurance 

plans, too. 


The truth is that building muscle is as much mental work as it is physical. Use the strategies in this article to 

reach your goals in muscle-building. 

 


2 

THE REIMBURSEMENT LIST 

Before you sign up for another year 

of coverage, ensure your prescriptions 

are still on the reimbursement list. Which 

medications are covered by your insurer, 

and which are not, can change regularly. 

Make sure you are aware of any changes 

your policy may be making before you 

decide to sign up again. If a prescription 

medication that you need to take routinely 

is not covered by your insurance policy, it’s 

time for you to find a new health insurance 

company. 

3 

CATASTROPHIC COVERAGE 

To save the most money possible 

on health insurance premiums, consider 

catastrophic coverage instead of a more 

comprehensive one. While comprehensive 

has more benefits, catastrophic only 

covers emergency care and hospital 

care. This will give you some protection 

in case unforeseen things happen, 

such as accidents or illnesses requiring 

hospitalization. Catastrophic health 

coverage is an excellent addition to 

existing health coverage as well. It gives 

extra coverage in extreme situations. 

4 

PREPARATION FOR 

OUT-OF-POCKET EXPENSES 

Any coverage has exceptions loopholes, 

including your own health insurance plan. 

Go over all of your policy’s coverage details 

thoroughly, so that you know ahead of 

time what the insurer covers and what you 

need to cover out-of-pocket. Be prepared 

beforehand to pay for certain things out of 

your pocket, such as certain medicines or 

treatments. 


85

5 

ANSWERING ONLY 

NECESSARY INFORMATION 

Don’t give out unsolicited information 

when an health insurance provider calls 

you during the application process. Only 

answer the questions they directly ask 

you. If you tell them more than they ask 

for, you may inadvertently give them 

information that could result in an increase 

in premiums or even the loss of benefits. 

6 

SAVING MONEY BY 

BUYING GENERIC DRUGS 

Despite the kind of coverage you’ve got, 

you can save money by getting generic 

drugs. Experts agree that generic versions 

are identical to brand names in their 

effectiveness, and are typically widely 

available. 

7 


COMPANY AND PLAN 

You need to find out which health insurance 

company and plan is best suited for you. 

There are many different plan choices, 

including PPO, POS and HMO. Various 

options are available from each company 

that you should consider prior to making 

your choice. Check to make sure your 

doctor will be covered under their plan. 

8 

HOSPITALS AND DOCTORS 

Be sure to check with the hospitals and the doctors that you are comfortable with to make 

sure that they accept the health insurance that you are considering. If you check the insurance 

provider’s website, you can easily discover which hospitals and physicians they will cover. 

If you like your current doctor, make sure your new insurance plan covers you seeing 

him or her. You can ask your doctor if they are partnered with any specific insurance 

company to save you time. 


9 

HEALTH SAVINGS ACCOUNTS 

Health Savings Accounts (HSAs) are a great idea for someone who rarely visits the 

doctor. You could put any money that you would have been using to pay deductibles 

and premiums into your HSA to use for medical expenses. 

PRE-EXISTING CONDITIONS 

If you have a pre-existing condition, you should do research before signing with 

a particular company for health coverage. Companies differ on the way they treat issues, 

such as your weight, smoking, or pre-existing conditions. Researching is the best way to 

get your best possible rate. 

CHANGING INSURANCE POLICIES 

When you change insurance 

policies, be sure to have the particulars 

on hand regarding your current plan. 

Always know what your annual payments 

are, your deductibles and all the medical 

costs that are covered after you reach 

the deductible. Keep all of your policy 

information, along with the actual policy, 

on hand while shopping for new health 

insurance. 

BECOMING A VEGETARIAN 

Health insurance can be expensive 

if you are suffering from a disease that is 

life-threatening. Eating only vegetables 

is a great way to prevent such diseases. 

The medical and nutrition industries 

agree that poor eating has caused chronic 

illnesses to develop. Treatments for many 

of these conditions can be quite costly. By 

becoming a vegetarian, you can avoid many 

chronic diseases. Insurers are beginning to 

understand this. Not only can a vegetarian 

lifestyle bring down the amount of money 

you spend on healthcare, it can help you 

live longer. 


87

CO-PAY AND OTHER PAYMENT POLICIES 

Remember that there is more to the cost of health care than your policy 

premiums; you may have co-pays, uncovered office visits, and possibly a monthly 

payment for part of your policy cost. Most health insurance policies make you pay a 

fixed portion of the cost each time you visit the doctor or a hospital. Find out exactly 

what your co-pay will be, and then decide if that health insurance plan is right for you. 

OBTAINING YOUR MEDICAL RECORDS 

Ask your health provider if they are giving the necessary mandated records to 

the Medical Information Bureau. If they do, it is possible to get a complimentary copy of 

your medical records one time per year. 

HEALTH INSURANCE FOR CHILDREN 

Do not neglect to have yourself and your young ones covered by a health insurance 

policy. Children’s complications can be very expensive without insurance, like growth 

disorders and braces, and other medical conditions like ADHD. Making sure that your 

children have health insurance is essential so you can afford what their health requires. 

Do not learn about the shortcomings of your insurance coverage during an emergency 

or illness. It’s best to learn all you can about your insurance and the options you have 

before you need to use it. Going without health insurance is very risky, but you can 

remedy that at any point in time. 


15 PRINCIPLES TO 

HELP YOU QUIT 

SMOKING FAST 

by 

Jim Maranto 

Follow Us: 

Put the advice you will find here into practice, and you may be able to kick that 

bad smoking habit forever. 

Smoking tobacco is notoriously 

dangerous to both the smoker 

and their loved ones. Smoking 

leads to emphysema, lung 

cancer, and heart attacks. Nonsmokers 

who spend time with smokers are 

at almost as much risk as active smokers. 

That’s why it is essential to quit. Continue 

reading to discover several ways to ease 

the process. 

1 

A SUPPORT GROUP 

A support group can help you follow 

up on your decision to stop smoking. These 

new ex-smokers can be a valuable source 

of support when faced with the various 

challenges that confront you, as they have 

or are dealing with them as well. They will 

offer invaluable support and guidance, 

as well as insider tips that can help you 

quit. You can check your local church, rec 

center, or even the community college to 

find these support groups. 

2 

HYPNOSIS AS A STOP 

SMOKING METHOD 

Hypnosis has proven to be an effective 

stop smoking method for many people. 

Many people have quit by going to a 

licensed hypnotist, and it could work for 


you, too. They’ll place you into a hypnotic subconscious state which allows them to fill 

your mind with positivity and motivation. When you come out of the trance, cigarettes 

could be less appealing, which means you are that much closer to quitting for good. 

3 

FAMILY AND FRIENDS 

Let your family and friends in on the secret that you want to quit smoking. They 

can help support you in your choice. They may give you the extra nudge that you require 

to keep you focused on your goals. 

Steer clear of these mistakes made by those suffering from acid reflux, and follow our tips and tricks 

for easy relief. 

 


4 

A FULL EIGHT HOURS OF SLEEP 

Get lots of sleep every night if you’re 

quitting smoking. For many individuals, 

staying up late at night leads to increased 

cigarette cravings. Sitting alone on a late 

night also makes you feel like you can 

sneak a cigarette without disappointing 

anyone. Obtaining a full eight hours of 

sleep nightly allows you to maintain your 

motivation and your ability to combat 

cigarette cravings. 


93

5 

POSTPONE THE SMOKE BREAK 

If you absolutely must have a 

cigarette now, try delaying it for a while. 

Postpone the smoke break for ten minutes, 

then occupy your time wisely. After the 

ten minutes are up, you may discover that 

your craving has passed. If it doesn’t work 

the first time, repeat this step until it does. 

6 

CRAVING FOOD WHILE QUITTING 

To stave off the weight gain normally 

associated with stopping smoking, gear 

your diet away from sweets, and towards 

fruits and vegetables. These healthy snacks 

can help you maintain a steady weight. 

It is normal for your body to crave food 

during the quitting process, and the best 

way to silent your cravings and stabilize 

your mood is to eat healthy snacks. 

7 

SPEAK WITH YOUR DOCTOR 

If you would like to quit smoking, 

speak with your doctor. Your physician 

could have additional resources or 

methods for stopping smoking that you 

did not know existed. In addition, your 

physician may feel that, in your situation, 

it would be best to prescribe a medication 

that can help you quit. 

8 

DO NOT ALIENATE FRIENDS AND 

FAMILY 

Never attempt to quit smoking by yourself. 

Do not alienate friends and family, as you 

can use these people for support. It’s 

also a great idea to join a support group. 

Discussing how you feel with others who 

are experiencing the same difficulties can 

help you power through and beat smoking 

for good. 

9 

REMINDERS AND TRIGGERS 

Taking away the reminders and 

triggers that make you want to smoke can 

also help you to stop smoking. Dump all 

of your lighters and ashtrays. You should 


also wash your clothes and deep clean 

your furniture and carpets to remove any 

remaining smell of smoke. By doing this, 

you will prevent any triggers these items 

would cause to remind you about smoking 

and make you crave a cigarette. 

TIMES OF STRESS 

You’ve probably noticed that your 

smoking habit gets worse in times of 

stress. If you do this, it will really help to 

find some good relaxation techniques to 

use when you are feeling stress start to 

build up. Try yoga or meditating and it can 

aid you in relieving your stress levels and 

it is a healthier alternative to smoking. 

PHYSICAL ACTIVITY 

Exercise instead of smoking; 

this can help you a lot. Exercise causes 

your body to release mood-boosting 

endorphins, and physical activity provides 

distraction from your cravings when they 

do strike. You can also avoid the typical 

weight gain that comes with the slower 

metabolism that is associated with quitting 

by stepping up your exercise. 

YOUR MAIN REASONS FOR QUITTING 

Come up with a list that states your main reasons for quitting. Whenever you 

feel your willpower falter, repeat your reasons for quitting to yourself until your craving 

has passed. Doing so can help you to forget about the nicotine and get through the 

craving. 

TRY SOME DEEP BREATHING 

Every time you want to smoke a cigarette, try some deep breathing. Taking deep 

breaths will also allow you to remember your reasons for quitting. Extra oxygen will be 

delivered to your lungs and this will help make you feel rejuvenated. Deep breathing is 

simple and non-intrusive, making it a simple and portable way to calm down. 


95

EAT WITH GOOD SENSE 

Do not diet and try to quit smoking simultaneously. You should eat in a balanced 

way. If you smoke, veggies and fruit can give a bad mouth taste if you smoke. 

If you consume these particular items, you’ll not only be assisting yourself in quitting 

smoking, but you’ll also be increasing your health. 

CHANGE YOUR DAILY ROUTINE 

Many who quit smoking without cessation methods do so by changing 

their outlook. If you see quitting smoking as something that you improve on 

daily, you’ll be able to stop doing it a lot easier. Change your daily routine 

in order to break the neurological bonds you have made with cigarettes. 

Smoking is not only unhealthy, but is dangerous as well. There are dangerous health 

risks tied to smoking with the major ones being lung cancer, emphysema and heart 

attacks. Smoking affects others around you due to second-hand smoke and can be just 

as dangerous. Put the advice you have found here into practice, and you may be able to 

kick that bad habit forever. 


16 TIPS ON 

CANCER RISK AND 

HANDLING TREATMENT 

by 


Follow Us: 

Use the powerful advice in the article above to be knowledgeable about the 

best way to handle whatever challenges your cancer may bring. 

The word cancer 

by itself in verbal 

conversation 

can strike terror 

in the hearts 

of those talking. Unless 

you have actually had this 

disease, it is impossible 

to fully comprehend the 

meaning of this diagnosis. 

No matter whether the 

cancer is a death sentence 

or is treatable, a cancer 

diagnoses means making 

serious life changes. The 

purpose of this article 

is to serve as a guide 

through those changes, 

with the goal of making 

them a bit easier to handle. 

Cancer is a stressful 

diagnosis for both the 

patient and his or her 

family. There is always 

hope. Doctors can treat 

cancer, and in some cases, 

even cure it. 


Avoid these mistakes when trying to cleanse your acne! Share these tips with your friends and family as they 

will definitely benefit anybody. 

 


1 

GOOD HABITS FOR 

REDUCING CANCER RISK 

Staying at your ideal weight, eating right 

and exercising regularly not only helps 

you feel wonderful everyday, but these 

habits can lead to a reduction in the risk 

of cancer development. Eating plenty of 

vegetables and fruit, drinking water, and 

exercising for 30 minutes every day can 

help to keep cancer at bay and help you to 

live a healthy and happy life. 

2 

AVOID ULTRA VIOLET RADIATION 

Exposure to ultra violet radiation 

from the sun is one of the leading causes 

of cancer. The most common type of 

cancer it causes is skin cancer. Protecting 

yourself with a good sunscreen and a hat 

will help to prevent skin cancer. 

3 

EXERCISE FOR THOSE 

WITH CANCER 

If you have cancer, you need to get enough 

exercise. Blood flow increases as you work 

out. Getting your blood pumping will help 

your treatments to go through your body 

easier. 

4 

BEGINNING YOUR TREATMENT 

Before you start your cancer 

treatment, learn about possible changes 

to your body, so that you’ll be able to 

handle them, if they occur. Ask your doctor 

about different side effects. Consider 

cosmetic accessories to help you maintain 

your appearance, despite the cancer. For 

example, if you’re concerned about losing 

your hair, you can get some wigs. 


101

5 

WASHING FRUITS AND 

VEGGIES BEFORE USE 

Fruits and vegetables may be 

contaminated. Farmers often douse crops 

with chemical pesticides and fertilizers to 

ward off insects and disease. Before you 

consume any fruits or vegetables, wash 

them thoroughly to rid them of poisons. 

You can also buy foods that are advertised 

to have less pesticides. 

6 

DITCH THE SMOKING HABIT 

If you quit smoking, it lowers your 

chances of getting lung cancer, but it 

also protects you against colon cancer. 

The smoke from tobacco can damage the 

colon. Those are some good reasons to 

toss that pack of cigarettes away. 

7 

GO TO APPOINTMENTS 

WITH LOVED ONES 

If someone you love has cancer, go to their 

appointments with them. Having a person 

in the room with a clearer head is great 

for asking any questions and addressing 

concerns you might have for the doctor. 

8 

DEPRESSION AND SUPPORT 

Depression can cause your health to lapse; and thus, can allow the cancer to 

grow. They might lose all hope and give up. What you think will happen may in fact not 

happen. Value all of the support you receive. 

9 

ACTIVELY PARTICIPATE IN YOUR TREATMENTS 

Being an active participant in your treatments is a better strategy for fighting 

cancer, than to just passively allow the physicians to treat you. Do not remove yourself 

from the situation. You’ll be worse for it in the end. 


FINDING THE RIGHT DOCTOR 

Look for a doctor that is open 

and easily accessible. When you have a 

question, you want it answered promptly. 

You should be able to have any and every 

concern addressed immediately. 

PROVIDE POSITIVE ENERGY 

If you have a family member that 

is experiencing cancer, it is vital that 

you don’t treat him or her differently. 

You need to provide positive energy to 

them whenever you’re in their presence, 

reminding them of the great things in their 

life and avoiding negative emotions, such 

as self-pity. 

GET ENOUGH DAILY REST 

Aim for sleeping eight hours every 

night. Sleep helps repair the fatigue and 

stress that can be caused by treatments. 

Getting restful sleep is important for your 

body’s ability to heal, and for you to wake 

up each day ready to handle whatever 

comes your way. If you feel tired in the 

afternoons, establish a siesta break. 

Pay close attention to your body. When 

you are tired, it is important that you rest. 

If you feel tired all the time, think about 

changing your diet. Be open to what your 

body is saying, and then give it what it 

wants. 

OVARIAN CANCER TREATMENT 

If you have ovarian cancer, your doctor will recommend either surgery or 

chemotherapy, or both, for treatment. You can have as little as one ovary removed or 

as much as an entire hysterectomy with lymphectomy. Chemotherapy is then used to 

destroy the cancer cells the surgery didn’t get. Chemotherapy is usually performed after 

surgery, but sometimes it is done prior to surgery as well. 

TALK ABOUT THE FUTURE 

Don’t avoid talking about the future and plans for the future with a cancer 

patient. They need to hear that you believe it and that they will be able to beat their 

battle with cancer. Talking about their future is a good technique to make them believe 

that you think they will be around. 


103

AVOID SHARING NEEDLES 

It’s important to not share your 

needles with anyone to protect against 

cancer. While most people know that 

sharing needles can lead to HIV, it’s also 

the source of diseases such as Hepatitis 

B, which are able to cause some types of 

cancers. Talk to your doctor if you think 

you have a drug problem. 

AVOID INFECTIONS 

DURING TREATMENT 

Take extra care to avoid infections while 

you are undergoing cancer treatment. In 

some cases cancer treatments will break 

down your immune system, which will leave 

you susceptible to getting an infection. 

You can make your life better by helping 

yourself with some great resources, no 

matter what kind of cancer you are facing. 

Use the powerful advice in the article 

above to be knowledgeable about the best 

way to handle whatever challenges your 

cancer may bring. 


15 TIPS FOR ACCOMPLISHING 

BETTER PERSONAL NUTRITION 

by 

Jim Maranto 

Follow Us: 

This article is meant to provide you with the tips you need to ensure success 

with your future nutritional goals. 

It might seem that good 

nutrition should be common 

sense, but for many people, 

they cannot commit to eating 

healthy. Although it is easy to 

be frustrated by past failures, this article 

is meant to provide you with the tips you 

need to ensure success with your future 

nutritional goals. 

1 

A WHOLE GRAIN RICH DIET 

Your diet should be rich in whole 

grains. Whole grains are way more 

healthier than those nasty processed 

carbs. You want to add brown rice, whole 

wheat pasta, and whole wheat bread to 

your diet. By eating whole grains you are 

providing your body with both the fiber it 

requires along with nutrients that are not 

present in refined carbohydrate products. 

2 

ADDING QUINOA TO YOUR DIET 

To maintain a healthy protein 

intake while cutting back the amount of 

red meats you consume, consider adding 

Quinoa to your diet. Quinoa contains a lot 

of the essential amino acids, which is rare 

to find in a non-meat food item. It’s also 


This article offers up a variety of useful tips and tricks for managing your arthritis on a daily basis. 

 


chock full of vitamins and free of gluten. 

It’s also got a great taste for a food that is 

so good for you, it’s mild and a bit nutty. 

3 

REPLACING JUNK FOODS 

WITH HEALTHY ONES 

If you have a hard time avoiding junk food, 

you must realize all the health benefits 

that come with healthy eating. After time, 

you get used to the quick fixes and easy 

pleasure provided by foods that are bad 

for you. After you switch to healthier 

foods, the cravings will last for a while. 

There will be a noticeable difference in the 

way you feel after you start replacing junk 

food with nutritious, healthy snacks and 

meals. 

4 

TAKE A MULTI-VITAMIN 

To make sure you’re getting the 

nutrition your body needs, make sure 

you supplement your diet with a multivitamin. 

Ideally you would get everything 

you needed from your diet, but that’s not 

always the case. Think of multivitamins as 

insurance for days when you don’t eat as 

well as you’d like. 


109

5 

AVOID OVEREATING 

Make sure that your meal plan 

contains a variety of different nutrients 

which are eaten in moderation. Overeating 

can create a surplus of nutrients in 

your body, which can make you feel 

uncomfortable and gain unnecessary 

fat. This can be harmful to your internal 

organs and overall health. 

6 

LET YOUR KIDS PICK OUT FOODS 

When you’re doing your grocery 

shopping, let your kids help to pick 

out foods. Allow them to choose the 

vegetables and fruit, so that they will eat 

them instead of leaving them on the plate. 

Doing this can also entice children to try 

out new foods, especially those with bright 

colors. 

7 

AVOID FOODS WITH CORN SYRUP 

Avoid foods made with corn syrup, 

especially if you are cutting back on sugar 

in your diet. This is an ingredient in many 

condiments, so make sure you read the 

labels thoroughly. 

8 

AVOID EXCESS ALCOHOL 

Sleep soundly and avoid excess 

alcohol. You will find that if you don’t follow 

that advice, your pores will get larger and 

your face will get more oily. The larger your 

pores, the more likely dirt can get trapped 

and cause pimples to occur. Sleep at least 

7 hours each night and avoid drinking 

more than one alcoholic drink daily. 

Make sure you have your doctor’s 

permission before you drink alcohol if you 

suffer from diabetes. If you are allowed to 

drink, you must be careful because alcohol 

lowers blood sugar levels. 

9 

IRON FOR PREGNANT WOMEN 

It is important that your iron needs 

are covered when you are pregnant. The 


average adult woman should consume 

18mg of iron per day, however when 

pregnant, she should increase this to 

27mg. Developing babies require iron so 

they can develop properly. 

DON’T SKIP BREAKFAST 

Skipping breakfast can be 

detrimental to your health. People 

erroneously assume that passing on 

breakfast will cut their daily calorie 

consumption. Skipping breakfast will 

typically lead you to eat unhealthy snacks 

later on. Eating a healthy breakfast in the 

morning can actually encourage you to eat 

less during the rest of the day. 

ALTER YOUR COOKING METHODS 

Change the way you cook your food 

to reduce calories. By boiling or steaming 

food rather than deep frying or cooking 

with grease and butter, one will keep out 

many fats that come with those methods 

of cooking. Cooking food healthily is a 

great way to practice good nutrition. 

INCREASE FIBER INTAKE 

Fiber offers an incredible amount of benefits. Studies show it can lower your 

risks for heart diseases, obesity, and even type-2 diabetes. Soluble fiber is a safe and 

effective way to detox your body. Men should try to consume approximately 30 grams 

of fiber every day, and women should consume around 20 grams. Fiber can be found in 

fruits, vegetables and whole grains so ensure your dietary intake of these are adequate. 

If not, fiber supplements are available over-the-counter, if needed. 

INVEST IN A BLENDER 

When trying to eat more nutritious meals, a blender to make yourself healthy 

shakes and smoothies is a great investment. This way, fruit smoothies can be used as a 

great alternative to ice cream. Swap a bowl of ice cream for a delicious fruit smoothie. 

All you need is fruit, milk and yogurt. 


111

LOOK AT CALORIES IN BEVERAGES 

When considering nutrition, many people focus solely on the foods they eat. 

However, beverages and liquid intake can play a major role in nutrition. You might be 

surprised by exactly how many calories are in your favorite beverages. There’s more than 

enough sugar and caffeine to derail your diet, so cut back on soda and coffee. Alcohol 

never helped anyone’s diet either, so try not to drink alcohol as much, and definitely not 

at night. 

EAT RAW FOODS 

If you want a healthier diet, eat 

more raw foods instead of processed 

foods or fried foods. Cooking foods can 

take away their nutritional value. This is 

particularly true for fruits and vegetables, 

and therefore you should try to eat these 

as close to their original form as possible. 

You must make a firm commitment to 

change. Don’t let past failures frustrate 

you. Instead, use those failures to 

motivate you in the future. The results will 

be apparent soon. 


15 MISTAKES TO AVOID FOR 

SUFFERERS OF 

ACID REFLUX 

by 

Jim Maranto 

Follow Us: 

Steer clear of these mistakes made by those suffering from acid reflux, and 

follow our tips and tricks for easy relief. 

Most people who 

have acid reflux 

are miserable. 

The symptoms 

can be quite 

painful. In addition, you 

are in constant misery 

every time after you eat. 

The article below has 

information that can help 

you feel better. Read the 

tips and tricks for easy 

ways to end acid reflux. 

1 

DRINKING DURING 

MEALS 

You should drink your 

beverages before or after 

your meals rather than 

during them. This can help 

you relieve the hungry 

feeling that you have. 

Acid will stay out of your 

esophagus more often 

if you do most of your 

beverage drinking outside 

of your meal time frames. 


Put the advice you will find here into practice, and you may be able to kick that bad smoking habit forever. 

 


2 

FATTY AND ACIDIC FOODS 

Pregnant women sometimes suffer 

from acid reflux. The growth of the baby 

crowds the stomach, which moves acid 

upwards towards the esophagus. A diet 

of low-fat, low-acid foods helps to prevent 

this. If that is not of help, certain teas will 

do the trick with no harm to your baby. 

3 

EATING SPICY FOODS AND SAUCES 

To lessen acid reflux pain, try 

eliminating spicy foods such as peppers 

and hot sauces from your diet. These food 

items work to heighten the acids that build 

up inside the digestive system, causing 

your condition to be worsened. Avoiding 

these items can get you welcome relief. 

Reduce the amount of spicy food in your 

diet, especially in the evenings. Mexican 

food is one to avoid, as it contains a lot 

of acid reflux causing ingredients. These 

spicy foods can trigger both acid reflux and 

indigestion, creating serious discomfort. 

4 

NOT TRYING SLIPPERY ELM 

To thicken the mucuous lining of 

the stomach, try slippery elm. This helps 

protect your stomach from the acid within. 

The majority of people drink one or two 

tablespoons with water right after eating 

and before going to bed to maximize the 

relief of the remedy. 

5 

INDULGING IN ALCHOHOL 

Don’t drink any alcohol if you wish 

to get rid of acid reflux for good. Alcohol 

affects the stomach in two ways: it 

stimulates acid production in the stomach 

and irritates the lining, a cause of acid 

reflux. When going out, decrease the 

amount of alcohol you typically drink. 


117

6 

LAYING DOWN AFTER A MEAL 

If you suffer from acid reflux, avoid 

laying down immediately after consuming 

a meal. Laying down can make it hard for 

your digestive system to work properly. 

You will feel better and avoid acid reflux 

by staying upright. 

7 

NOT CONSULTING A PHYSICIAN 

If you are an expectant mother, your 

unborn baby may be causing your reflux by 

applying pressure to your stomach. If this 

might be your case, consult a physician 

for appropriate remedies, in particular for 

later trimesters. 

8 

POOR DIET AND LACK OF EXERCISE 

If you’re overweight, try shedding 

some pounds. If you carry a great deal 

of excess weight in your middle, you are 

more prone to suffering from reflux. This 

causes stomach acids to move into the 

esophagus. It’s what can really cause the 

discomfort and real harm to the lining 

of the esophagus. You need to live a real 

healthy lifestyle, both in diet and exercise, 

to lose the weight for real. 

9 

DIAGNOSING YOUR OWN CASE 

Never take it upon yourself to make 

a diagnosis of reflux. If you have the 

symptoms, like stomach discomfort and 

regurgitation, you should visit your doctor. 

A lot of other conditions, such as ulcers 

and types of heart disorders, resemble the 

effects of acid reflux. There are many tests 

your doctor may utilize to diagnose the 

condition. 


HIGH CONSUMPTION OF GLUTEN 

Many people find that gluten 

triggers reflux. Limit your consumption of 

gluten products and you can see less reflux. 

There are some grains, such as millet and 

quinoa that can actually aid digestion. 

EATING TOO LATE AT NIGHT 

Do not eat within a few hours of the 

time you go to bed in order to lessen your 

chances of acid reflux. When you eat, your 

digestive tract is activated. This results in 

the production of stomach acid, which is 

used to digest your food. The more time 

between bedtime and eating, the more 

chance your body has to naturally get rid 

of your stomach acids. 

PLAGUING YOURSELF 

WITH STRESS 

If you are plagued by stress, it is time to 

relax. Stress does not cause acid reflux 

itself, but, when you are stressed, you tend 

to get involved in bad habits, like drinking, 

eating too much and smoking. These 

activities make acid reflux worse. If you 

can reduce your stress, you can improve 

your reflux symptoms. 

WEARING TIGHT CLOTHING 

It is best to wear loose fitting 

clothes when suffering from acid reflux. 

Tight clothes will put tension and stress 

on your stomach. Therefore, look for some 

non-binding clothing if you are feeling 

uncomfortable. Or, you could eliminate 

the chances of clothing causing you the 

pain by wearing loose clothing, especially 

around meal time. 

TAKING CERTAIN MEDICATIONS 

If you are constantly struggling 

with the effects of acid reflux, your 

medication may be to blame. There are 

many OTC medications and prescription 

medications you can take. Talk to your 

doctor about possible prescription 

medications. Don’t take another person’s 

prescription. 

CONSUMING PROCESSED 

FOOD PRODUCTS 

Acid production increases when you eat 

processed food products. Eat vegetables 

or fruit instead. Consuming probiotic 

supplements may also help because they 

provide your body with good bacteria 

in order to keep your bowel balanced. 

You need to put an end to your misery with 

these tips. The person who works hardest 

to get to their goals will be the most 

likely to get there. End your suffering by 

using the tips from this article. When that 

happens, the feeling will be tremendous. 


119

TUNE IN 

FOR OUR 

NEXT 

ISSUE! 

• SOLUTIONS TO FINALLY REMEDY 

YOUR SNORING 

• POINTERS FOR YOUR VITAMINS 

AND MINERALS ROUTINE 

• A GUIDE TO TAKING CARE OF ACNE 

ONCE AND FOR ALL 

• TIPS TO READ BEFORE YOU GET 

COSMETIC SURGERY 

• AN OVERVIEW OF ECZEMA AND 

HOW TO EASE ITS EFFECTS 

• PRINCIPLES FOR FAST HEMORRHOID RELIEF 

• HOW TO BECOME A SKIN 

CARE EXTRAORDINAIRE 

Follow Us: 

The May edition of 

Life Essentials Magazine 

will be available this spring.

Life Essentials Magazine - April 2017

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