Life Essentials Magazine - June 2017

15 GREAT VITAMIN IDEAS FOR GENERAL WELLNESS
Issue 18 I June 2017
12 TIPS FOR
GETTING RID
OF ACNE
18 PROPER NUTRITIONAL HABITS FOR A
BETTER LIFESTYLE
17 WAYS TO
DEAL WITH
ASTHMA
16 TOP BODYBUILDING TIPS
TO GROW YOUR MUSCLES FAST
15 QUALITY TIPS TO
QUIT SMOKING
14 WAYS TO GET THE MOST FROM YOUR HEALTH INSURANCE

CONTENTS
ISSUE 18 • JUNE 2017
06
EDITOR’S NOTE
07
15
23
18 PROPER
NUTRITIONAL HABITS FOR
A BETTER LIFESTYLE
14 WAYS TO GET THE
MOST FROM YOUR
HEALTH INSURANCE
17 TEETH WHITENING
TIPS YOU CAN TRY
OUT TODAY
31
12 TIPS FOR GETTING
RID OF ACNE
39
47
55
15 TIPS FOR FAST
HEMORRHOID RELIEF
16 TOP BODYBUILDING
TIPS TO GROW YOUR
MUSCLES FAST
14 WAYS TO CONTROL
PANIC ATTACKS

CONTENTS
15 TIPS TO HELP YOU
GET PERFECT SKIN
63
14 GREAT EYE CARE TIPS
72
15 QUALITY TIPS TO
QUIT SMOKING
80
16 PERSONAL
DEVELOPMENT TIPS
12 HAIR CARE POINTERS
FOR HEALTHY, STRONG
TRESSES
15 GREAT VITAMIN IDEAS
FROM PEOPLE WHO
KNOW ALL ABOUT IT
20 SURE TIPS ON DEALING
WITH CANCER
17 WAYS TO DEAL
WITH ASTHMA
89
97
105
114
123

Issue 18 I June 2017
Editor
Margaret Dunham
Writer
Jim Maranto
Head of Creatives
Nyvia Ross
Lead Graphic Designer
Michael Juanson
Graphic Designer
Jerick Dalawangbayan
Quality Assurance Editor
Nicole S. Ross
Junior Editor
Keeneth Ross
Digital Property Managers
Maharlika Matutinao
Layla Anaya
Digital Property Assistants
Krystine Sitjar
Warren Nietes
Online Presence:
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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 Magazineeditors 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 June 2017 issue of Life Essentials Magazine! Our entire team is
excited to have you along at this time - the beginning of another beautiful summer
season. I’m sure you have lots of wonderful activities planned, and the last thing you
want is to have any of life’s less-than-ideal problems get in the way. Luckily, that’s
what our magazine is here for!
In the last issue, you received some pointers on dealing with sleep apnea, allergies,
reducing stress, skincare, and more. We gave you a checklist for getting rid of a
yeast infection, a weight loss plan, and more. In this release, get ready to crush the
summer with bodybuilding tips, teeth whitening, proper nutritional habits, and even
a guide on how to quit smoking!
At Life Essentials Magazine, we understand that every day, a new door opens.
What lies on the other side might be a bountiful gift at times,
and at others it will be a monkey wrench you weren’t expecting.
Rather than allow life’s unexpected events to throw you
around, you can take control. Together, we’ll find a way to
deal with whatever lies on the other side. Thanks for reading,
and be sure to check out our next release!
Regards,
Margaret Dunham
MARGARET DUNHAM
Editor
Life Essentials Magazine
EDITOR’S NOTE
6 | June 2017

18 PROPER NUTRITIONAL HABITS
FOR A BETTER LIFESTYLE
by
Margaret Dunham
Follow Us:
Proper nutrition makes you feel wonderful. While there are multiple ways to
improve your lifestyle, here are 18 nutritional tips to get you started.
Proper nutrition
is key to living
a good life.
It makes you
look and feel
fantastic. To live right, you
need to eat right. Here
are some tips to improve
your nutrition and provide
yourself with a better
lifestyle.
1
GO FOR VINAIGRETTE
DRESSING
Salads have long been
thought of as healthy
foods; however, the
dressings many people
use are unhealthy. Creamy
selections often contain lots
of fat and offer little in the
way of nutrients. Choose,
instead, a vinaigrette or a
home-made version with
vinegar and some olive oil.
Try adding walnuts and
cranberries to your salad
for extra nutrition.
June 2017 |
7

Are you coping with asthma? Read this 17 tips on how you can overcome your asthma symptoms so you can
live a more active lifestyle.
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2
STOP EATING WHEN YOU’RE
ALMOST FULL
If you’re almost full, don’t eat anymore.
You’ll then keep yourself from eating too
much, and your body can digest the food
in proper ways. You’ll control your diet
and feel more healthy.
3
CONSUME MORE FRUITS
AND VEGETABLES
Think of the colors of the rainbow and
the corresponding fruits and vegetables.
Produce with bright colors almost always
has a lot of vitamins and minerals
compared to its calorie count. Include a
brightly colored fruit or veggie in all of
your meals. Eat the skins if possible; that’s
where many of the antioxidants in the
fruit reside.
4
AVOID HIGHLY-MILLED GRAINS
People need to realize that highlymilled
grains are not as nutritious as their
natural counterparts. Removing the hull or
husk on these grains can prevent you from
getting fiber and the essential nutrients
that you might need. Does it seem right
to strip these nutrients and then purchase
wheat germ and fiber additives to enhance
your diet? No, that’s a silly thing to do.
5
BURN YOUR CALORIES
It is imperative that you use all
calories allowed in your daily diet to
receive the healthy fuel that you need.
One thousand eight hundred calories of
healthy food containing protein and other
essential nutrients will cause your body to
react more positively than 1,800 calories
8 | June 2017

of junk food will. The type of food you
consume is as important as the quantity of
food you consume.
6
EAT SOME SALMON
Salmon is a great choice because
of the niacin amounts it contains and the
fact that it is high in omega-3 fatty acids.
Omega-3 fatty acids can cut the danger of
such conditions as heart disease, cancer,
and depression; niacin can reduce the
risk of Alzheimer’s disease. Wild salmon
is generally free of toxic chemicals, unlike
salmon raised on farms.
7
EAT FOODS RICH IN VITAMIN B6
Consume foods that are high in
vitamin B6 in order to stave off depression
naturally. Pyridoxine, also known as
vitamin B6, supports your mental health
because it can affect serotonin levels in the
body. Things like asparagus and chicken
breast both contain ample amounts of
vitamin B6. During winter, it is of particular
importance to eat foods rich in B6.
8
REDUCE GRAIN CONSUMPTION
One idea about nutrition is to cut grains
out of your diet for a while. Traditionally, the
human species has lived off vegetables, fruits,
meats, beans, and nuts. Grains appeared
in our food chain later and have not been
around as long as other foods. The more
natural foods you eat, the better you will feel.
9
COOK MUSHROOMS WELL
Mushrooms are an item which should always be cooked well. Mushrooms may
potentially contain cancer-causing carcinogens, so make sure you cook them to break
those down. It is always important to maintain all aspects of health, as certain things
can prevent weight loss.
GET ENOUGH SLEEP
Don’t drink as much alcohol each day, and get enough sleep. Not getting enough
sleep and drinking increases the oil on your face and increases the size of your pores.
Having bigger pores can allow more dirt to enter your face, which causes pimples. Sleep
at least seven hours each night and limit yourself to one alcoholic drink each night.
June 2017 |
9

AVOID PHYSICAL OR MENTAL
HEALTH PROBLEMS
Nutrition is just as much a part of mental
health as physical health. When you aren’t
getting enough of certain vitamins, you
could become tired and depressed. By
maintaining a good diet and watching
what you eat, you can avoid a multitude of
physical and mental health problems.
EAT ENOUGH EVERY DAY
A lot of people are committed not
to overeat, but not eating enough is just as
unhealthy. Under-eating drops your blood
sugar levels and makes you susceptible to
cravings. Try and eat 5 or 6 small meals
throughout the day for optimal health.
MAKE CHANGES TO YOUR DIET
Evaluate your current diet and
decide where you need to make changes.
Are you a salad dressing and extra sauce
person? This is something to be honest
about and make efforts to reduce.
PRIORITIZE CARBS THE LEAST
When eating, your should prioritize
fruits and vegetables, then protein. Carbs
should be your lowest priority. Carbs are
crucial to your daily nutrition, but many
people eat too much of them. If you start your
meals by eating the proteins, vegetables, and
fruits first, you won’t have as much room in
your belly for excessive carbs.
TRY SOME MEDITERRANEAN FOOD
It can also increase your lifespan
and reduce your risk of heart disease.
Use whole grain products to increase
your fiber. Incorporate a regular supply
of seeds and nuts into your diet. When
you are cooking over medium or low heat,
choose olive oil instead of vegetable oil.
Eat fish instead of red meat.
10 | June 2017

MAKE YOUR OWN SMOOTHIES
You can easily make delicious fruit
smoothies at home by investing in a
quality blender. Fruit smoothies are
a great substitute for ice cream. Fruit
smoothies made with yogurt, fresh fruit,
and some milk are a delicious substitute
for ice cream.
FOCUS ON YOUR FOOD RATIO
With nutritious goals must come a wellbalanced
diet. Focus on the ratios of food,
as this can really help you in the long run.
Try to have 30% fat, 20% protein and 50%
carbs in whatever you’re going to eat.
KEEP YOURSELF MOTIVATED
One of the most important factors in
whether you stick to a diet and exercise
program is motivation. These are two very
important factors for success. You will be
more apt to make exercise a priority if you
remain motivated. You should have a set
time for exercising each day. Try to find an
exercise that fits you and one that you like.
You have been given many nutrition tips in
this article. You need to take these and begin
making changes to better care for yourself.
You can’t regret putting your health as your top
priority, and you’ll feel much better each day.
June 2017 |
11

14 WAYS TO
GET THE MOST FROM YOUR
by
Jim Maranto
HEALTH INSURANCE
Follow Us:
Finding the right health insurance can be complicated. Read this article to
evaluate your options, and find the plan that suits you best.
Do not approach health
insurance with fear. It is
true the field is complex,
and your options are many.
However, 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
CONSIDER YOUR FAMILY’S
HEALTH NEEDS
Think about your family’s health needs,
including your own, when deciding which
employer-sponsored health insurance
plan to sign up for. If your health doesn’t
present any concerns, you can get
coverage with lower premiums. Although
the premiums are lower, you may be at
risk if problems arise.
2
LOOK INTO THE
INSURANCE COVERAGE
Be sure to take a close look at your needs
and concerns when it comes to your open
enrollment period. You may need more
or less coverage than the previous year
and changes may need to be made in
your coverage. Use this time to look into
your dental and vision coverage as well.
June 2017 |
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will help you control panic attacks.
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You should read your insurance policy to
make sure you understand your coverage,
so there will be no ugly surprises when
you need it. This is the best way to get
a clear idea of everything covered by
your policy and find out more about the
advantages linked to it. This might seem
tedious or overwhelming, but you never
know when you’ll need to benefit from
particular benefits.
3
GO FOR GENERIC DRUGS
You can save money by choosing
generic drugs, no matter what kind of
insurance you have. Experts agree that
generic versions are identical to brand
names in their effectiveness. Generic
brands are also typically widely available.
4
CHECK FOR OUT-OF-STATE
COVERAGE
Remember that the state regulates
insurance, and so it cannot be carried over
state lines. What this means is that you
may not be covered for a hospital visit outof-state.
Just be sure to figure out what
your insurance has to offer when it comes
to coverage so you know what to expect.
16 | June 2017

5
CHOOSE A PLAN THAT SUITS YOU
Choose the type of health insurance plan that best suits your needs. You can
select from among an HMO, a PPO or even a POS. Each has different pros and cons that
you should find out and consider before you purchase a policy. If you like your present
doctor, make sure with any policy you choose there is an option to stick with him.
6
ASK ABOUT PRESCRIPTION COVERAGE
Check with your health insurance carrier to know what prescriptions are covered
under your policy. This can change annually, so checking regularly will ensure that you
do not suddenly find out that your prescriptions are no longer covered.
7
CONSIDER GETTING AN HSA
If you are relatively healthy and do
not visit the doctor often, start an HSA
(Health Savings Account). The money you
are not paying in premiums and insurance
deductibles goes into this account. This
can be used for future medical expenses.
8
CHECK YOUR INSURANCE BILLS
Pay attention to all the bills you
receive for your health care. Even when
having a plan related to health insurance,
you could be in for a shock with some
bills you weren’t expecting, such as the
high cost of some medications. Many
doctors just write the prescription without
even thinking of offering you the option
of a generic medication. If you can use
different pharmacies, do some research
to find out which one has the best prices.
The price of the same medication can vary
widely at different pharmacies.
June 2017 |
17

9
GET A CATASTROPHIC
HEALTH COVERAGE
For those who can’t afford a regular,
comprehensive policy but still want
coverage for sudden accidents, injuries,
and life-threatening illnesses, catastrophic
health coverage can be a great option. This
kind of coverage is also good to add to an
overall health care plan as extra coverage
when there are extreme circumstances.
Opting for a catastrophic coverage requires
some research. You have to make sure
that the insurance will cover catastrophic
events that may affect you. If you purchase
catastrophic health insurance, be sure to
set up an account called: Health Savings
Account. You must then make regular
deposits. This will enable you to pay your
deductible in the event of a catastrophe.
KEEP A RECORD OF YOUR MEDICAL EXPENSES
Keep a record of your expenses for medical coverage if you are thinking of changing
your health insurance plan. Keep up with the amount you spend on out-of-pocket expenses,
deductibles, and coverage for every member of your family to ensure it fits within your budget.
Many factors are involved in health insurance, so you must be organized and prepared
when the time comes to select a policy. You’ll be able to more efficiently talk to providers
if you know exactly what you want. Maintain all pertinent documents. With more
organization, you’ll be able to talk to more providers and get exactly what you want.
18 | June 2017

CHECK WHICH INSURANCE THE DOCTOR ACCEPTS
If you like your doctor, you might want to make sure your insurance will cover visits
from him. Ask the physician whether he or she is partnered with any insurances. Or, ask
your doctor which insurance he accepts.
CONSIDER THE COST OF CO-PAY
Remember, the cost of health insurance is not restricted to monthly premiums. Many
health insurance providers will have you pay a co-payment or fixed amount of money
for each time you make a visit to a hospital. Balance the cost of the co-pay with the
overall value of the plan.
REQUEST FOR A COPY
OF YOUR RECORDS
Make sure to ask if either your insurance
provider or your physician is supplying
the Medical Information Bureau with your
medical records, as this is mandated. If they
do, it is possible to get a complimentary
copy of your medical records one time
per year. Keep this copy of the records for
your future reference.
CALL THE INSURANCE COMPANY
Do you find yourself full of
questions about the policy options for
health care coverage? Call the company to
get answers to all of your questions. Most
insurance companies have customer service
available via the phone to assist with policy
questions. The representatives manning
those phone lines can give you particular
facts that might save you dollars and stress.
When you get sick or hurt is not the best
time to find out you have inadequate health
insurance. Educate yourself on the details
of your health insurance before an incident
happens, and you need to file a claim. You
may find out that you have poor health
insurance, but that is something that you
can rectify at any time.
June 2017 |
19

17 TEETH WHITENING TIPS
YOU CAN TRY OUT TODAY
by
Margaret Dunham
Follow Us:
A beautiful smile makes anyone attractive. Read this article and find out how
to avoid stains and how to whiten your teeth to perk up your smile.
Whitening products
may not be able
to remove all
stains, but they
will improve the
appearance of your smile. You
can make this dream come
true and get whiter teeth if
you use the right methods.
Read this article to know how.
1
CONSULT YOUR
DENTIST
Get a check-up from your
dentist to ensure that it is safe
for you to whiten your teeth.
There are different products,
and they all work in different
ways, so consulting a dentist
is usually the best policy. Also,
many of these products don’t
work any better than just
regular whitening toothpaste.
Before you buy any chemicals
to whiten your teeth, speak to
your dentist to hear what they
think is best. He can advise
June 2017 |
23

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you can grow your muscles fast.
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you of any side effects caused by teeth
whitening processes and tell you what
the best ones are. Ask your dentist if he
or she has a recommendation of a brand
that works well.
2
READ AND FOLLOW
PRODUCT INSTRUCTIONS
Read the directions on your teethwhitening
products and be a stickler for
following them to a tee. Avoid sensitivity
and gingivitis by using teeth whitening
products as recommended by the
manufacturer. Avoid acidic or sugary
beverages immediately after whitening for
extra protection.
3
USE A WHITENING TOOTHPASTE
Whitening toothpaste is one of
the simplest remedies for whiter teeth.
This type of toothpaste helps to remove
stains and plaque by using friction. After
a while, your teeth will seem brighter and
white because the stains will eventually
be removed.
4
CREATE A WHITENING SCHEDULE
Try creating a regular tooth care
schedule to whiten your teeth. Having a
schedule will eliminate the plaque that has
built up on your teeth, therefore removing
the stains. Make it a habit of brushing and
flossing after each meal.
24 | June 2017

5
BRUSH RIGOROUSLY
AFTER WHITENING
You should be sure to brush teeth even
more meticulously after whitening. Food
particles can cause the growth of bacteria
on your teeth. If the teeth are still soft
from the procedure, the bacteria can
cause a lot of damage.
6
SKIP COFFEE, TEA,
AND CIGARETTES
If you want dark brown teeth, then go
ahead and drink coffee and tea. If you
must drink coffee or tea, drink it through
a straw and cover your teeth with your
lips, or make sure you brush your teeth
immediately afterward. These items are
responsible for the majority of teeth stains.
Coffee and tea should be avoided if you
want your smile to shine. These drinks will
darken the color of your teeth. If you can’t
give up drinking coffee, be sure to rinse
your mouth with water afterward. This
will help keep coffee and tea discoloration
to a minimum.
7
REDUCE RED WINE INTAKE
People who have been drinking red wine consistently for years, typically have
discolored teeth. The enamel absorbs the rich color of this wine and then turn darker.
Cutting back on the amount of red wine will help alleviate your stain problems.
8
HAVE YOUR TEETH CHECKED
Before beginning teeth whitening, talk with your dentist. Determine impending needs
for dental work and delay whitening until after completion. Whitening your teeth when you
have gum diseases, cavities, and other untreated issues can cause further pain and problems.
Before you attempt teeth whitening on your own, always make sure to consult with your
dentist first. Sometimes stained teeth can be fixed by adopting a better hygiene. While
you are at the dentist, mention that you want to start using over-the-counter whiteners.
Your dentist can check your mouth to make sure that this will not cause any problems.
If any dental or gum problems are evident, put off the whitening procedure until those
issues are resolved.
June 2017 |
25

9
KEEP WHITENING TRAYS SNUG
Whitening trays should always fit
your teeth well. If the tray does not fit
snuggly, chemicals from the whitening gel
can seep out resulting in gum irritation.
Stop using the product if you show any
signs of negative reactions.
USE STRAWBERRY PASTE
Make your teeth whiter by making
a strawberry paste. Simply crush fresh
strawberries until it forms into a paste that
you can rub onto your teeth. Strawberries
contain malic acid which will naturally
whiten your smile.
GET ORAL PROPHYLAXIS
TWICE A YEAR
Dentist visits are essential to getting
whiter teeth. Cleaning your teeth as often
as you can is a great way to keep them
white. Have your teeth cleaned by the
dentist at least twice a year.
DO NOT USE MOUTHWASH
You may want to stop using
mouthwash if you can’t keep your teeth
white. Mouthwash is made with a host of
different chemical ingredients. Among
these chemicals are some that can cause
staining of the teeth.
GET IT DONE BY
A PROFESSIONAL
You should get your teeth professionally
whitened if you are short on time and do
not have a problem paying a little bit more
for the smile you want. Your teeth could
turn 15 shades lighter quickly. To achieve
this, your dentist will use a bleaching agent
and light combination. These treatments
can cost upwards of $500 per session.
26 | June 2017

USE WHITENING
TOOTHPASTE AND FLOSS
Replace the regular toothpaste that
you use. Consider using both whitening
toothpaste and whitening floss as a means
to whiten your teeth. Try and use products
that contain baking soda, as this is a great
ingredient to remove stains.
LOAD UP ON FRUITS
AND VEGETABLES
Fruits and vegetables are essential for
keeping your teeth white. Try to avoid
unhealthy foods, especially those at fast
food joints. Also, reduce the amount of
snacks you eat. When you improve your
eating habits, you will enjoy a brighter
smile and be subject to fewer cavities.
USE A STRAW
After undergoing a whitening
treatment, you can prolong the results
by drinking through straws. Liquids with
excess coloring, such as cola products or
dark juices, can cause stains to appear.
These drinks are better sipped through a
straw so that they do not come in contact
with your teeth.
RUB YOUR TEETH WITH
WALNUT TREE BARK
Rubbing your teeth gently with walnut
tree bark can help whiten your teeth.
The bark can remove the yellow film
that tobacco and other substances
leave on teeth; it can get rid of other
discolorations as well. If you practice
this technique consistently, your teeth
will be luminous and bright after you
work away on the built-up stains.
There is almost no one alive that would
not like whiter teeth. The problem is that
most people don’t believe that they can
whiten their teeth, so they never even
try. By using the advice in this article,
you will have nice looking sparkling white
teeth in no time!
June 2017 |
27

12 TIPS FOR
GETTING RID OF ACNE
by
Jim Maranto
Follow Us:
It takes dedication to get radiant skin. Read these 12 tips on how to get rid of
your acne so you can have flawless skin in no time.
Everyone wants to have great
looking, acne-free skin. Skin
that is healthy and free of
breakouts is a vital part of a
good appearance. Acne isn’t
just seen in teenagers; it affects women
and men of all ages. Developing a highly
effective skin care routine is the first step
in achieving clear, healthy skin. Here you
will find some helpful acne tips.
1
DON’T PICK YOUR PIMPLES
Safeguard your skin from the
damaging effects of acne by resisting
the temptation to pick at your pimples.
The desire to pick and pop spots can be
hard to avoid, but you need to realize
that by doing this, you are just spreading
the bacteria within the acne, which will
cause more blemishes. You also run the
risk of leaving scars behind. Sometimes
it’s hard not to scratch your face or pick
at it, but you need to avoid this as your
hands have dirt and oils on them. Your
pores absorb the oils quickly and will lead
to more blemishes.
June 2017 |
31

Read these 14 tips on taking good care of your sight and avoid having itchy, swollen, or irritated eyes.
2
DON’T USE PRODUCTS
THAT WHITEN TEETH
Harsh dental products may be causing
your outbreaks if your acne is especially
severe around your mouth. Some types
of toothpaste, mouthwash, or whitening
strips may cause acne. Due to its sensitivity,
the skin surrounding your mouth is
especially susceptible to irritation.
3
USE WATER-BASED MAKEUP
Try staying away from makeup
to improve your acne, or use makeup
that is water-based. You might want to
cover the look of your acne problem
CLICK HERE TO READ MORE.
with make-up, but this can clog the
pores, making it worse. Avoiding it will
help keep your pores clear and clean.
Oil-based makeup should be avoided
as it tends to clog the pores and cause
acne breakouts. Using makeup which
is oil-based is one of the main causes
of acne. To achieve a creamy makeup
consistency without oil, some products
include synthetic ingredients to create
the oily results needed to achieve
makeup consistency. When reading
labels, consider looking for makeup that
clearly states it will not clog your pores,
32 | June 2017

which helps prevent skin blemishes. In
fact, many such products are made with
substances that are just as likely to cause
blemishes to appear.
4
ELIMINATE CAFFEINE FROM DIET
Soda, coffee, tea and other
caffeinated beverages are bad for your
skin in general. These drinks could make
a minor acne problem into a severe one.
You are likely to see fewer breakouts if
you eliminate some or all of the caffeine
intake from your diet.
5
GET SOME SUN
Spending a moderate amount of
time in the sun can reduce acne breakouts.
The sunlight will help dry the oils that
cause acne. You may notice that the acne
gets worse at first because the oils will go
to the outer layers of the skin. After two
weeks, your skin will begin clearing up.
6
CONSIDER TAKING ZINC
To treat acne, you may want to
consider taking zinc, since it reduces the
chances of free radicals from forming
under the skin. You can treat cystic acne
with a zinc supplement. You can take the
supplement one time each day and treat
your acne internally rather than topically.
7
GO FOR A SWIM
Find a nearby pool and swim as
often as possible, especially if it’s indoors.
Swimming gives an overall, balanced
workout which can relax you. This, in
turn, can reduce acne problems. Also,
the chlorine in swimming pools can be
soothing and reduce acne bumps.
8
KEEP STRESS AT BAY
Stress may be what is causing you
to breakout with acne. If it’s the case, then
build time into your life to relax. Doing
June 2017 |
33

activities that you find enjoyable will help to
reduce the amount of stress you feel. When
the stress lessens, the amount of hormones
your body produces will diminish as well,
which will ultimately reduce the acne your
body produces. Also, be sure to avoid
cigarettes and caffeine if you’ve got acne.
9
USE ALL-NATURAL PRODUCTS
Be sure only to use all-natural products
to cleanse or treat your skin when you have
acne. Chemicals found in many products that
are sold over-the-counter can seriously irritate
your skin. If you put something on your skin
that has strong chemicals, it may strip your
skin of oil. Your skin will then over produce oil
to compensate. The excess oil can then clog
pores and cause further acne outbreaks.
WEAR APPROPRIATE,
BREATHABLE CLOTHING
Wear clothing that is comfortable and
natural, like cotton. Sometimes acne
can flare up when you sweat. This is
why it’s important to wear the proper
clothing. If your acne breakouts are
affected by the climate, take measures
to protect your face and body with
appropriate and breathable clothing.
If you want to avoid acne breaking out,
then it is important to prevent sweat
from staying on your skin. You will clog
your pores if you keep sweat on your
body for an extended period of time. Get
in the shower as soon as you can after
sweating a lot.
34 | June 2017

AVOID ANY TYPE OF TANNING
You should avoid tanning while
you are trying to reduce acne outbreaks.
Excessive and prolonged exposure to
sunlight can be extremely detrimental. UV
light from tanning beds has the same effect
on acne as the radiation from the sun does.
Any type of tanning, whether it be indoor or
outdoor can be detrimental to your desire
to get rid of your acne breakouts.
KEEP YOURSELF HYDRATED
It’s important to drink sufficient
water throughout the day to help keep
your skin clear. A person’s body requires
a lot of water, a minimum of eight glasses
per day. Dehydration is caused by not
drinking enough water. When you are
dehydrated, your skin cannot shed the
dead cells to make way for the fresher
layers of skin. This lack of shedding can
cause acne to worsen, and acne thrives
when dead cells are not eliminated.
Drink an ample amount of water each
day to aid you in your endeavor of
ridding yourself of acne. If your skin
becomes dry, there are dead skin cells
that will sit on the surface of your face
and wind up clogging your pores. This
can aggravate the symptoms of your
acne. If you drink enough water, it helps
to keep your skin hydrated and will
allow you to shed dead skin effectively.
Acne is a normal skin condition that affects
many people. Remember, acne doesn’t
discriminate based on age or gender. For
flawless, unblemished skin, it is necessary
to have an effective skin care plan in place.
June 2017 |
35

15 TIPS FOR FAST
HEMORRHOID RELIEF
by
Margaret Dunham
Follow Us:
How much do you know about treating hemorrhoids? These 15 simple
strategies can help stop hemorrhoid pain from getting in the way of your life.
hemorrhoid is a
A
painful condition
which affects
different people.
A lot of times,
people who do not know
what they are doing are not
sure how to go about treating
hemorrhoids. However,
you’re not going to be one
of those unenlightened
people after you read this
article. Continue reading for
simple-to-use hemorrhoid
advice that may just be of
help to you.
1
TAKE A SITZ BATH
Here is an easy way
to find relief when your
hemorrhoids are particularly
uncomfortable. It is
recommended you use a sitz
bath a few times each day,
for approximately 10 minutes
or so each time. Also,
applying a cold compress can
offer relief.
June 2017 |
39

It is important to care for your skin properly. Read this article for tips on how to achieve flawless, radiant skin.
2
DRINK PLENTY OF WATER
Drinking plenty of water can help
to reduce the symptoms and growth of
hemorrhoids. More water in your diet will
make your stools much softer. Caffeine and
alcohol consumption should be limited.
Drink plenty of water. This is a great,
natural way to prevent future hemorrhoid
flare-ups. Drinking plenty of water
prevents constipation, a leading cause of
hemorrhoids. It also helps to cleanse and
detoxify your body. Drink roughly eight
glasses of water each and every day.
3
ADD MORE FIBER TO YOUR DIET
Unrefined grains like whole wheat
bread can give you the extra fiber you
need to smooth the digestive process and
reduce hemorrhoid flare-ups. It often aids
in eliminating irritation and decreasing
CLICK HERE TO LEARN MORE
redness. Before you eat another sandwich,
try eating wheat instead of white bread.
Try adding more high fiber foods to your diet.
Fiber helps soften your stool. This allows you
to use less force on the commode, therefore
minimizing pain and discomfort that occurs
with straining and pushing. Certain foods
that contain fiber and fiber supplements can
help to soften stool.
4
DO NOT OVEREXERT
SPHINCTER MUSCLES
The primary cause of most types of
hemorrhoids is based on an overexertion
of the muscles in the sphincter and the
surrounding areas. If you struggle with
hemorrhoids frequently, it may be possible
that some element of your lifestyle is to
blame; pay careful attention not to put too
much force on certain daily activities.
40 | June 2017

5
AVOID HEAVY LIFTING
It may sound strange, but one of the causes of hemorrhoids is heavy lifting. The
stress it can produce on the entire body equals that experienced when you strain to
move your bowels. If you get hemorrhoids regularly, avoid heavy lifting. Anything that
increases the amount of pressure on the hemorrhoids can worsen them.
6
SHED SOME POUNDS
To rid yourself of hemorrhoids, lose weight. Being overweight can significantly increase
problems with hemorrhoids. All of the abdominal pressure you get from excess weight
increases the pressure your anal veins get. Make sure your diet plan includes a lot of fiber
so that you can relieve some of this pressure. Take care not to use laxatives too frequently,
either to assist you in losing weight or as a treatment method for your hemorrhoids, because
your body can develop an unhealthy dependence on them.
7
SEE YOUR DOCTOR
Even though it is likely hemorrhoids,
you should check with your doctor to
confirm this. Bloody stools or rectal
bleeding can also signify more serious
conditions, including cancer. For peace of
mind, have your symptoms checked by a
professional. By precisely knowing what
you are dealing with, you can start to
address the problem.
8
STAY AWAY FROM CAFFEINE
AND SPICY FOODS
When you’re suffering from hemorrhoids,
it’s best to avoid caffeine and overly spicy
foods. Consuming these foods can irritate
your digestive system and cause your
hemorrhoids to worsen. Even when you
don’t have hemorrhoids, these foods can
cause a burning irritation in the intestinal
lining. It is best to eliminate spicy foods.
June 2017 |
41

9
DON’T WAIT ON THE TOILET
Abstain from sitting long periods on
the toilet hoping for a bowel movement.
Waiting on the toilet puts on unnecessary
pressure on your lower body. Be sure your
urge to go is already present when you sit
down, as gravity can also have an effect on
hemorrhoids.
USE A DONUT CUSHION
The purchase of a donut cushion is
something anyone suffering hemorrhoids
should think about. This type of cushion is
designed for your bottom to provide you
with optimum comfort while sitting during
a breakout of hemorrhoids. By just sitting
on it, you will be more relaxed than you
would be sitting on surfaces without it.
HOP IN THE TUB
Raise your knees while sitting in
warm bath water. The warm water will
bring soothing relief of the pain, reduce
irritation and promote healing. Water that
is just barely warm draws more blood
to the region, which soothes pain and
inflammation. Whenever you need some
pain relief, get in the tub, and you’ll soon
find you’re feeling better.
USE CREAM OR OINTMENT
Apply cream; however, avoid using
it too much. Many creams numb the pain
caused by hemorrhoids, but they often
won’t alleviate swelling or irritation. Read
the labels on any cream or ointment you
choose to use, and seek your physician’s
42 | June 2017

advice if you feel you will exceed the
package recommendations. Applying
them too frequently can actually result in
greater discomfort.
PUSH HEMORRHOIDS BACK IN
If you believe hemorrhoids have
come out of the body, attempt to gently
press them back inside. It is important
to make sure that your hand is clean so
that you can be sure to avoid bacteria
or inflammation from occurring. After
this happens, you should schedule an
appointment with your doctor immediately,
but if they are not too swollen, you can
prevent any further damage.
USE HEMORRHOID PADS
If you are suffering from inflamed
and painful hemorrhoids, you might want
to consider using pads to reduce the pain
and get relief. Hemorrhoid pads are some
of the best over-the-counter products you
can use to treat the condition. The pads
are safe for pretty much anybody to use,
sort of like the pads women use when they
get their period.
TRY SQUATTING INSTEAD OF SITTING
To avoid nagging, painful flare-ups,
you should try squatting to have a bowel
movement instead of sitting. Squatting will
put a lot less stress on the hemorrhoids.
Initially, this may feel awkward, but if you
squat, you’ll limit the discomfort and pain
that you’re feeling from hemorrhoids.
A lot of people suffer from hemorrhoids
but often do not know what to do.
However, these people are usually clueless
on what to do to treat them. This usually
is the result of individuals not being given
the proper hemorrhoid advice. If you
apply the information that you have just
read, you will be able to avoid or treat
your hemorrhoids.
June 2017 |
43

16 TOP BODYBUILDING TIPS
TO GROW YOUR MUSCLES FAST
by
Jim Maranto
Follow Us:
If you are new to bodybuilding and you want to improve the way you look, then
read these 16 tips on how you can grow your muscles fast.
Building your muscles is good
for your whole body for many
reasons. Doing it can improve
your overall look, strength,
and conditioning for the long
term. Strength training can also be fun.
Read on to learn some tips and tricks
for getting impressive results from your
muscle-building routine.
1
ADD MORE VEGETABLES
IN YOUR DIET
Incorporating enough vegetables in your
daily diet is a very important component
of muscle building. Proteins, complex
carbs, and vegetables are all important
for building muscle. Vegetables give you
important nutrients which aren’t in foods
that usually have a lot of protein or carbs.
These are also wonderful sources of
natural fiber. Fiber is like a catalyst that
helps your body make better use of the
protein.
2
DO SLOW REPETITIONS
A lot of people try to workout too
quickly. Regardless of the specific exercise
that you are doing, performing your
repetitions slower, while focusing on your
technique, will provide significantly better
June 2017 |
47

A beautiful smile makes anyone attractive. Read this article and find out how to avoid stains and how
to whiten your teeth to perk up your smile.
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results than trying to do the same number
of repetitions as quickly as possible. Take
all the time you need and make sure you
perform the exercises like you should.
3
DO A VARIETY OF EXERCISES
By learning the best exercise
techniques, you can make sure that you’re
not wasting time with exercises that will
not help you build muscle. There are
different types of exercise techniques that
work on different things, such as toning
or muscle building, as well as different
muscle groups. Variety is the key to growth
achievement as you work out each of the
muscle groups.
4
DON’T FORGET TO WARM UP
Never skip your warm-up exercises
when you are working to increase muscle
mass. When your muscles become
stronger, they’ll experience lots of
additional stress making them susceptible
to injury. By warming up, these injuries
can be prevented. To warm up correctly,
stretch or walk for approximately ten
minutes before your workout, then start
with a few short, light sets.
48 | June 2017

5
LOAD UP ON PROTEIN
You must consume a sufficient
amount of protein if you are serious
about building muscle mass. Muscles are
comprised of protein, so its availability
is key to increasing your strength. If you
do not consume enough protein, it will be
tough to increase your muscle mass. Look
for proteins that are lean and healthy, and
include them in a minimum of two of your
meals per day, as well as in daily snacks.
Eating proteins will help you build your
muscles. Protein is the base of muscles,
and if you don’t get enough, your muscles
will suffer. You may need up to one gram
of protein per pound of body weight
each day.
6
EAT MORE ON WORKOUT DAYS
Ramp up your food intake on days
when you will be doing your musclebuilding
workouts. Approximately one
hour before exercise, eat an additional
amount of calories than you normally
would. That is not to say that you should
overindulge on exercise days, only that
you ought to eat a bit more than usual if
you intend to go to the gym for a workout.
7
TRY TO DO AS MANY REPETITIONS
Use as many sets and repetitions
as possible in each training session. Do
fifteen lifts in a set, and take very short
breaks before starting new sets. Your
muscle will be stimulated by the lactic
acids that these repetitions produce. If
you do this a couple of times each session,
you will see great results.
8
LIMIT YOUR WORKOUT
TO AN HOUR
Keep every one of your workouts to less
than 60 minutes, maximum. Your body
will produce more stress hormone,
called cortisol if you exceed an hour long
June 2017 |
49

workout. Cortisol blocks testosterone,
which can ruin your muscle gaining efforts.
Keeping workouts less than sixty minutes
is an excellent way to get the most out of
your workout.
9
SCHEDULE YOUR WORKOUTS
Schedule your workouts intelligently,
as this will maximize muscle growth while
minimizing the risk of injury. Bodybuilding
newbies should exercise no more than
twice a week. Veterans can usually up
their workout frequency to three times
per week without problems.
SQUAT, PRESS, AND LIFT
If you want to add bulk, it is
important to do bench presses, squats, and
deadlifts. These three types of exercises
can assist you with getting in shape fast
and build muscle quickly. These three are
the primary focuses, but there can also be
other exercises.
LIMIT WORKOUTS TO
FOUR DAYS A WEEK
You must restrict weekly workouts to no
more than four. This allows your body time
to recover from the workouts. Excessive
workouts make you more vulnerable to
injuries and can end up causing more
harm than good.
IMPROVE YOUR LUNG FUNCTION
Even if you aren’t concerned
about adding bulk to your body, it’s still
beneficial to work out your muscles.
It can elevate your self-esteem and
confidence, improve your joints, add
more strength and when associated with
a simple cardio workout, it can improve
your lung function.
50 | June 2017

TRY TO IMPROVE
YOUR BICEP CURLS
In a typical bicep curl, you don’t get a lot
of benefit from the top of the curl due to
moving your dumbbell or bar beyond the
parallel part. The top of the curl is actually
the part which requires the most effort.
Seated barbell curls can help this.
ALTERNATE GRIPS WHEN
POSSIBLE
Use staged or mixed grips when doing rack
pulls or deadlifts so that you can build
strength more easily. A staggered grip
will help you twist the bar in one direction
while the underhand drip will twist the bar
in the opposite direction. This will keep
the bar from moving in your hands.
TAKE ADVANTAGE OF CREATINE
SUPPLEMENTS
Creatine will help you push your body and
be more effective in building your muscles.
As with any sort of supplement, you should
exercise caution when you use creatine.
Never deviate from the directions on the
label; it is important to avoid exceeding
the recommended dosage.
DRINK ALCOHOL
IN MODERATION
Cutting out alcohol will help you to build
muscle more effectively. You can drink in
moderation once in a while - an occasional
glass of wine or can of beer won’t hurt you,
but don’t overindulge or indulge regularly.
Alcohol deters your progress in some
ways and has no place in a healthy diet.
With any luck, this article should have
given you some useful tips that you may
use in your healthy lifestyle. There are
many benefits to building muscle, both
physical and mental. Building muscle is not
impossible. If you implement the tips you
have learned and set yourself on a strict
routine, you will start to see results in both
your overall health and your strength.
June 2017 |
51

14 WAYS TO
CONTROL
PANIC ATTACKS
by
Margaret Dunham
Follow Us:
If you’re looking for info on how to deal with fear and anxiety, then reading
these 14 valuable tips will help you control panic attacks.
panic attack is a
A
sudden surge of
overwhelming fear
and anxiety. You do
not have to experience
panic attacks every day from here
on out. No worries, this article can
help you find relief.
1
GET ENOUGH SLEEP
If you tend to have panic
attacks, make sure you are getting
enough sleep every night. Not
getting enough sleep can lead to
more attacks happening, and if
you are exhausted, you are less
able to cope emotionally with
panic attacks. Try to get eight full
hours of sleep every night.
2
GET IN CONTROL
Confront your fear; don’t run
away from it. Having command of
the situation while suffering from
a panic attack will allow it to pass
more quickly. Fighting the fear
you feel is one of the best ways to
get rid of it for good.
June 2017 |
55

Finding the right health insurance can be complicated. Read this article to evaluate your options, and find the
plan that suits you best.
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3
DO BREATHING EXERCISES
One way to gain control of frequent
panic attacks is to learn certain breathing
exercises and relaxation techniques. Just
learning how to breath in a more open and
relaxed manner can help you get control of
any future panic attacks. The best course of
action during a panic attack is to sit down
right where you are and breathe. Breathe
slowly in through the nose into the lower
lungs, and watch your stomach area rise
with each breath. Breathe in to the count of
five and out again to the count of five. Try
to do this process ten times to feel better.
Bend yourself to meet the attack instead
of trying to stand against it, unyielding.
Try and imagine that the feelings you
are experiencing are passing around
you instead of within you. Breathing is
important. Try to breathe slowly and
deeply, as short breaths can yield stress
and anxiety. Slow and measured breathing
will help you calm down gradually.
To shorten the duration of your attack,
breathing properly is key. Your focus should
be on exhaling, as opposed to inhaling.
Inhaling can be as quick as you need it to
be. The essential part is to hold the air and
exhale at a slow, controlled rate.
4
GO WITH THE FLOW
If you feel panic start to take control
of your body, try to go with it instead
of trying to fight it off. But, rather than
concentrating on your feelings, try to
force yourself to remember that those
feelings are going to pass. Fighting off
every attack might increase anxiety levels,
but accepting them while remaining calm
can encourage healthy changes.
56 | June 2017

5
FOLLOW A SCHEDULE
Create a down-to-the-minute
schedule to work your life around; include
everything from brushing your teeth in
the morning to stopping at the store
after work. You may consider timing each
activity so that you can create a more
accurate schedule. Scheduling helps
you to be aware of what is supposed to
happen at different periods of the day so
you can better prepare for each thing.
6
IDENTIFY YOUR PANIC
ATTACK TRIGGERS
Figuring out what triggers an attack is
a good step in handling it. For example,
you may be nervous about talking to
someone because he upsets you. If you
worry about it enough, it could cause a
panic attack. You need to express your
emotions in a healthy way to avoid a
panic attack.
7
COME UP WITH AN
AFFIRMATION OR MANTRA
Analyzing your feelings and emotions at
the beginning of a panic attack may lead
to an increased ability to control them.
If you feel a panic attack coming on,
remember that feelings cannot and won’t
harm you. Come up with a short, effective
mantra, or affirmation you can repeat
over and over to occupy your thoughts
and help you relax.
8
RECOGNIZE SYMPTOMS OF A PANIC ATTACK
If your loved one suffers from them, it can help you to help them to remain calm
if one should strike. Common symptoms of a panic attack include shortness of breath,
nausea, and dizziness, as well as a host of others. Some of the common symptoms are
similar to other medical conditions that require immediate medical attention, so make
certain to rule these out first before you address the panic attack.
June 2017 |
57

9
ALLOW YOURSELF TO BE TREATED
Allow yourself to overcome feelings
of anxiety and engage in healing practices.
Choose wisely what to overcome. Let other
people help you, and make sure you let
yourself help you.
SURROUND YOURSELF
WITH POSITIVE PEOPLE
If you are afflicted with panic attacks,
you should not spend a lot of time by
yourself. Surround yourself with positive,
supportive people. Doing so will help
you stay focused on the good and not
succumb to panic. Visit friends and family
as frequently as you can. Have them come
over if they can and talk in person. This
may provide you with immediate relief.
DO SOME VOLUNTEER WORK
Try to become more social as
a means to reduce the frequency of
your panic attacks. Volunteering to a
worthy cause such as a nursing home
or animal shelter can provide you with
an opportunity to exercise your social
strength, be highly productive, and feel
very good about yourself. These groups
can remind you how great you are and
how lucky you are to be alive.
CHANNEL ENERGY INTO
SOMETHING POSITIVE
Use this adrenaline for something else.
The energy that is built up during a panic
attack must be directed toward something
that will help to move your focus from
58 | June 2017

what is happening to cause the panic
attack. You can go out for a jog, exercise at
home, or clean the house. By channeling
the energy into something positive, you
will soon find that the panic passes.
ACKNOWLEDGE
YOUR CONDITION
Panic disorder is 100 percent real and affects
millions of people. You can learn to help by
first accepting the reality of this condition,
and then simply listening to your loved one.
If you offer empathy, it will help in controlling
the attack before things get worse.
TRY DIFFERENT METHODS
Ask yourself these questions:
Have you tried this technique? If so, did
you fare successfully? If unsuccessful last
time, how can you change that this time?
Do you want to control your panic attacks?
Are you tired of missing out on life for
fear of suffering another attack? Help
exists, and you must avail yourself of it
to conquer your panic attack problem
for good. By applying the advice given to
you in the above article, you can now take
control over your own life.
June 2017 |
59

15 TIPS TO
HELP YOU GET PERFECT SKIN
by
Jim Maranto
Follow Us:
It is important to care for your skin properly. Read this article for tips on how
to achieve flawless, radiant skin.
No matter how young or old you
may be, it is important to care
for your skin properly. Starting
young helps keep your skin
healthy as you age. If you’re
over 30, you might have visible signs of
aging on your skin, which means you
should focus on removing them. These
tips should be useful to everyone.
1
EXFOLIATE USING A DRY BRUSH
To improve your skin, consider
exfoliating by using a dry brush of
natural bristles before bathing. It will
slough off dead skin, boost circulation
and reduce acne inflammation.
Exfoliation also helps your skin cleanse
the body of toxins, which means your
skin will be much clearer.
June 2017 |
63

How much do you know about treating hemorrhoids? These 15 simple strategies can help stop
hemorrhoid pain from getting in the way of your life.
CLICK HERE TO READ MORE.
2
REDUCE USE OF MAKEUP
Overuse of makeup can cause acne
issues to worsen. Make-up, powders, and
foundation can clog your pores. Clogged
pores can lead to new blemishes and can
exacerbate existing acne. An infection can
also occur after application of makeup
over acne. Consider going without much
makeup until your complexion clears. Do
not use concealers to hide acne either.
3
DON’T FORGET YOUR SUNSCREEN
When you’re heading outside to enjoy
the summer, try applying sunscreen to
your face using a sponge applicator instead
of your fingers. The sponge can help the
sunscreen go further into skin, boosting
its effectiveness. It also helps prevent the
greasy, stickiness that can occur if you
apply too much sunscreen to your face.
Apply your sunscreen using a sponge like
those used for make-up. This lets you
avoid the lotion’s greasy texture as well as
spread it evenly over your skin. When you
dab with a sponge, you allow the sunscreen
to enter your skin more thoroughly.
4
KEEP YOURSELF HYDRATED
Drink lots of water each day to enjoy
healthy skin. Ultimately, you are what you
consume, and drinking plenty of fluids is
64 | June 2017

essential for maintaining your skin’s texture,
elasticity, and appearance. Proper hydration
is healthy for your skin and other body organs.
5
CARE FOR YOUR LIPS
It is important to protect lips as
well. The air tends to get dry during the
winter months. Your lips can become dry
and cracked if you choose not to protect
them during the winter months. This can
be very painful.
6
KEEP YOUR SKIN MOISTURIZED
If you’re having trouble with oily
skin, try to incorporate moisturizer
into your daily routine. Moisturize after
washing your face before applying your
makeup. While you may be unsure of
its benefits, a good moisturizer will
help with oil production. If you have
oily skin and then you dry the skin out
with very harsh cleanser, you will make
matters worse.
June 2017 |
65

7
USE A NOURISHING BODY WASH
Many body washes work to dry the
skin. To prevent this, use body washes
with plenty of vitamins and moisturizers.
The vitamins help regenerate your skin,
and the moisturizers will help your skin
retain its healthy moisture balance.
Harsh soaps are horrible to use on dry
skin. Many soaps are drying, so go for a
nourishing body wash to use on your body.
Bubble bath is also very harsh on dry skin.
A good alternative is using bath oil or
oatmeal body wash that will soothe any dry,
itchy skin. Make it a habit of moisturizing
as soon as you have bathed and dried off.
8
USE SKIN CARE
PRODUCTS REGULARLY
When using skin care products, it’s vital
that you are using them on a consistent
basis. Frequent use will give your favorite
skin care products time to achieve the
desired effect. If you’re someone that
has trouble remembering to do certain
things, you may find it beneficial to
keep your products where you’re able
to notice them. For example, on your
bedside table.
9
REMEMBER YOUR
HANDS AND FEET
Many people tend to concentrate on
their face, arms, and legs, and forget
their feet and hands. To keep your feet
from being dry, apply a lot of moisturizer
to them and throw on some cotton socks
before bedtime. For hands, use a heavy
duty moisturizer and wear cotton gloves
or socks for approximately two hours.
You will begin to notice a difference in
your skin immediately.
66 | June 2017

REMOVE MAKEUP
BEFORE GOING TO BED
Take off all makeup before you go to bed
to have better-looking skin. Removing
makeup stifles bacteria growth on your
skin, and does away with problem causing
oils. A good night’s sleep will help your
skin renew itself.
COOL YOUR EYES
Cool things are excellent remedies
for puffy eyes. Eye cream should be applied
in moderation for you to get this result.
Place two cold slices of cucumber on the
eyes until they get warm. This will help
you refresh the area underneath them.
Put a few spoons in the freezer or make them
cold in ice water. Take the spoons out and
gently rest the backside of the spoons against
your closed eyes for about eight minutes.
This should help get rid of your puffy eyes.
Puffiness can be caused by many factors,
including allergies or sleep deprivation. If you
can fix this, you can use cold metal spoons.
APPLY LOTION ON ITCHY SKIN
If your kid has itchy skin, put on
some lotion a few times a day. Make sure
to use a moisturizer that is fragrancefree.
If their issues don’t get resolved, try
a medicated moisturizer, or talk to your
kid’s doctor to see what would work best.
June 2017 |
67

TRY USING ARGAN OIL
There are some plants that you can use that are better than some medications.
Argan oil is one of these oils. It is derived from the tree of the same name. It will help
with the areas of your skin that appear red and scaly.
USE FRAGRANCE-FREE PRODUCTS
Don’t use skin care products that contain fragrances. They can irritate the skin
and cause an allergic reaction. Sometimes the fragrance is from a natural source, but
usually, this isn’t true and the product is made in a lab somewhere. That smell that was
pleasant at first may annoy you over time.
SOFTEN HAIR BEFORE SHAVING
Five minutes prior to shaving,
wet your beard with warm water, thus
reducing skin irritation. Also, you can place
a warm towel on the surface of your skin
to improve your comfort level. Another
option is to wait until right after your
shower or bath to begin shaving. The main
goal here is to soften your hair and to avoid
getting your skin scraped by the razor.
Good skin care is essential for everyone.
While it may take a little bit of time
and exertion, the results will speak for
themselves in terms of the benefits
you gain. You should use these tips to
come up with a skin care regimen that
works for you.
68 | June 2017

14 GREAT
EYE CARE
TIPS
by
Margaret Dunham
Follow Us:
Read these 14 tips on taking good care of your sight and avoid having itchy,
swollen, or irritated eyes.
Can you see well?
Do your eyes
get irritated or
inflamed? Are you
having problems
with itchy, swollen eyelids?
These issues can be relieved
by taking care of your eyes. To
find out more, read this article
and learn how to make your
eyes better.
1
GET CHECKED BY A
SKILLED PROFESSIONAL
When going for eye exams,
only consult with a qualified
professional. To find a good
doctor near you, ask your
family and friends or check
patient feedback and online
reviews. You definitely want
to seek out the best eye
care for sure.
2
PROTECT YOUR EYES
WITH SUNGLASSES
You must have sunglasses if
you want to keep your eyes
72 | June 2017

It takes dedication to get radiant skin. Read these 12 tips on how to get rid of your acne so you can have
flawless skin in no time.
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protected. UV protection is essential
for proper eye care. You can get a lot
of damage done to your eyes by the
sun’s radiation. Be careful and don’t
take unnecessary risks with your vision.
When you wear sunglasses, you won’t
have to be hurt by the sun’s rays. Too
much exposure can cause damage to
the eyes. For maximum protection,
pick sunglasses that completely block
UVB and UVA rays. Wraparound
sunglasses will help even more.
You may not realize that it is equally
as important to wear sunglasses in the
wintertime as it is in the summer. If you
think about it, the reason is for the snow
reflecting plenty of light. Even without
snow, the sun is still reflecting light to the
point you need to wear sunglasses.
3
CHECK YOUR FAMILY HISTORY
Knowing your families history when
it comes to eye disease can be beneficial
to you. Many eye problems are hereditary
and can be taken care of beforehand if the
condition is known by your eye doctor.
The sooner you consult an eye doctor
about genetic eye issues, the bigger
chance you have of minimizing them.
Talk to family members about any eye
conditions that exist within the bloodline.
This knowledge will help your optometrist
assess your condition. You can then get to
the treatment and medication sooner.
4
WHAT YOU EAT MATTERS
Believe it or not, what you eat can
play a role in preventing many eye care
problems. Studies show food containing
omega-3 fatty acids, zinc, and vitamins
June 2017 |
73

E and C can help prevent macular
degeneration and cataracts. You can also
include leafy greens, salmon, nuts, tuna,
and oranges to your diet to help fight off
eye disease.
5
HAVE YOUR EYES
CHECKED REGULARLY
Get your eyes checked regularly and
immediately if you have an issue,
although some conditions do not have
obvious symptoms. Routine visits
to the eye doctor can help. Some of
these eye conditions can be remedied
if they are treated early enough.
It is crucial to have eye exams on a regular
basis. Your eyes ought to be checked
even more often if you’re a bit older. As
your body gets older, there may be a
higher risk of eye problems like cataracts
or glaucoma. Letting an optometrist
check your eyes closely will help prevent
problems or catch them in advance.
6
WATCH OUT FOR EXCESSIVE BLINKING
Blinking too often can be a sign you have an eye issue. If your eyes are not dry,
it just may be the result of a nervous tic you are experiencing. If that seems to be the
case, try to relax. If it is not due to stress, see an ophthalmologist.
7
USE A HUMIDIFIER
Consider the air conditioning and heating in your home. Heaters can contribute
to drying out the air in a room, and poorly maintained air conditioners can spew mold
spores in the air. Instead of shutting off the heater entirely, you can turn on a humidifier
to help the air stay moist. This moisture keeps eyes from becoming irritated or dry.
74 | June 2017

8
AVOID COMPUTER EYE STRAIN
Staring at a computer too long can
strain your eyes. Frequent blinking will
help your eyes when they are feeling
dry. Also, cut back on the glare on your
screen. If you have to, use an anti-glare
screen. Finally, make sure the computer
is positioned such that your eyes and the
top of the monitor are at a level with one
another. Your eyes should be directed
downward to the screen.
9
USE ALLERGY EYE
DROPS SPARINGLY
Use eye drops sparingly if using to relieve
allergy redness and irritation. Even though
they give relief, they could cause other
problems. If the eye drops don’t soothe
your eyes adequately, then you need to
see an eye-care professional to discuss
other, more effective treatments.
DISPOSE OF OLD MAKEUP
Throw away old makeup after
2 months. Putting on your makeup can
spread bacteria after a certain amount of
time, just like having old contact lenses can
spread bacteria. After several weeks, you
are just smearing bacteria all over your
face and into your eyes. This can damage
your eyes and the surrounding skin.
USE CUCUMBER TO
ELIMINATE PUFFINESS
Using slices of cucumber on your eyes
can help to reduce water retention in
your eyes. Just cut chilled cucumbers into
slices a quarter of an inch thick. Lie back
and close your eyes and place the slices
on your eyelids. Rest for ten or fifteen
minutes for best results. Using green tea
bags soaked in cool water is a great way to
eliminate puffiness and inflammation.
TAKE REGULAR BREAKS
If you stare at a computer screen all day for work, try and take breaks every so
often to give your eyes a break. You must take these eye breaks for them to recharge.
Even just walking around for a few minutes can help.
June 2017 |
75

LUBRICATE YOUR EYES WITH OINTMENT
Use an ointment if your eyes get dry and irritated as you sleep. The ointment
will lubricate your eyes and will last a while because they aren’t water based. They
could make your vision blurry at first though, which is why you should use them just
before bedtime.
PREVENT IRRITATION
BY CLEANING EYELIDS
If your eyelids are inflamed from oil,
makeup or debris, use a solution to
clean them. These scrubs include a mild
foaming soap that traps dry skin or loose
particles and eases their removal. Use
this whenever your eyes feel irritated,
or as a measure to prevent irritation.
You’ll see better if your eyes are feeling
well. Your responsibility is to maintain
your eyes so that they are in the healthiest
shape possible. Each tip has its own
benefit, so use all of them together for the
best results.
76 | June 2017

15 QUALITY TIPS TO
QUIT SMOKING
by
Jim Maranto
Follow Us:
Get started on the path to being smoke free. Read this article on how to quit to
avoid the life-threatening health risks associated with smoking.
Smoking is a bad habit that
can have damaging effects on
your health and the health of
the people that live with you.
The dangers of smoking make
it necessary to quit. You can develop
emphysema, lung cancer, or suffer from
a heart attack. It is dangerous for people
around you to inhale your second-hand
smoke. The piece that follows includes
many great ideas for achieving success at
quitting smoking.
1
JOIN A SUPPORT GROUP
You may wish to join a support
group when you decide 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. Having a support system can be
invaluable. You are sure to find some
support groups in your area. They may
meet in a church, a community center, or
a school after hours.
80 | June 2017

2
CONSIDER GETTING HYPNOTHERAPY
Hypnosis is an effective tool to use if you want to quit smoking. If you decide to
try hypnosis, make an appointment with a licensed hypnotist. Once the therapist places
you in a hypnotic trance, and they speak to you in positive affirmations that embed
themselves in your subconscious mind. When you are awakened from this trance,
you might not be as interested in cigarettes as you were before, making your goal
more attainable.
Vitamins are an important component of wellness. Make sure you don’t miss out with these 15 tips to
help you reach your health goals.
CLICK HERE TO READ MORE.
3
TRY TO STAY SOBER
Treat smoking cessation like kicking
any other addiction: as a series of days of
sobriety. Giving up the tobacco habit is a
long process. Try not to think about next
year, or even next month. Focus on the
present moment and tackle each day as it
comes. All of those smoke-free days will
soon add up to a smoke-free future.
4
MAKE A LIST OF STRATEGIES
Taking time to think and customize your
list based on your personality is a good method
of quitting. There are typically many different
ways for accomplishing any given goal, and the
people vary in which of these ways will be most
effective for them. It is important for you to
find something that will work for you. Coming
up with your personal list will accomplish this.
June 2017 |
81

5
GET SOME EXERCISE
Joining a gym, exercising or finding
new and enjoying activities, can keep you
away from cigarettes as well as improving
your overall health. Exercise is also a very
effective stress reliever. You should start
off slowly if you have not exercised in
quite some time. Going for a short walk
is a great example of a beginner exercise.
Speak to your physician before beginning
an exercise routine.
6
TRY THE DELAY TACTIC
When you feel like you need to
smoke, try the delay tactic. Try to distract
your mind and your body for 10 minutes
by going for a walk or calling a friend; in
this time your urge will probably have
passed. If you do not see the results you
are looking for right away, you should
keep trying.
7
CHANGE THE WAY YOU EAT
Try changing your diet habit by
eating more veggies and fruits to avoid
gaining the weight which results from
quitting smoking. This will prevent
the likelihood of weight gain that is so
common for people who’ve recently given
up cigarettes. You must remind yourself
that your body will want to eat when you
are quitting, you should eat healthily.
82 | June 2017

8
TRY NICOTINE
REPLACEMENT THERAPY
Some people don’t like the idea of quitting
cold turkey; give nicotine replacement
therapy a try. When you use these
medications, you replace the nicotine from
cigarettes with nicotine from the products.
This helps you avoid nicotine withdrawal
symptoms.
9
GIVE YOURSELF REWARDS
While in the process of quitting
smoking, allow yourself a reward as you
reach certain milestones. For instance,
once a week has gone by without a
cigarette, go to a movie. Once you’ve
passed that month-long milestone, enjoy a
fancy night out at your favorite restaurant.
After this, slowly increase your reward
until the point has been reached that you
don’t think about smoking anymore.
GET THE SUPPORT OF
PEOPLE AROUND YOU
Make your family and friends aware of
your intention to give up smoking. They
will push you to continue with your quitting
journey. The most effective way to quit is
by having people around who support you.
It will significantly better the chances that
you are successful at quitting smoking.
Get family and friends to help once you
commit to stopping. Tell the people
around you that you want to quit smoking.
They can offer you tons of support, which
could make a world of difference and help
you along. For even better results, go to a
real-life or online support group and get
some CBT.
June 2017 |
83

CREATE VISUAL REMINDERS
Your success is contingent on
maintaining your motivation. Perhaps
posting inspirational signs on your wall,
or having a piece of jewelry that reminds
you of your efforts will help. Whatever
method you choose, this type of visual
reminder may help you ward off craving
and temptation.
PLAN ALTERNATE ACTIVITIES
Plan how you can deal with those
stressful times. Lighting a cigarette is,
for many smokers, an instant reaction
to a stressful event. Having an alternate
activity planned to deal with stress can
help you avoid smoking. Make sure you
also have a backup plan, on the chance
that the first one does not help.
DON’T BE A STATISTIC
To keep yourself motivated, you
should think about how your declining health
could affect your family. According to U.S.
statistics, twenty percent of all deaths are
directly related to smoking. Don’t be a statistic.
84 | June 2017

LEARN TO SAY NOPE
Use “NOPE,” a.k.a not one puff
ever, for your mantra. You can convince
yourself that one cigarette won’t hurt, but
it may undo a lot of dedication and hard
work. Understand that even one cigarette
can ruin your quitting plans.
EXERCISE INSTEAD OF SMOKING
Exercising generates a healthy,
natural high that is very effective at
fighting nicotine cravings. Also, when
you exercise, your body’s metabolism
is offset. This can help keep your
weight in check because when you
quit smoking, your body reacts by
decreasing things like your metabolism.
Smoking is a habit that kills. Many of the
major life-threatening health risks are
associated with the smoking of tobacco
products. Emphysema, lung cancer,
and heart attacks are a few examples
of the horrible health risks. The smoke
from second-hand inhalation is also a
very dangerous thing and therefore is
dangerous to the public as a whole. By
reading the information in this article,
you should now be well informed enough
to quit smoking successfully.
June 2017 |
85

16 PERSONAL
DEVELOPMENT TIPS
by
Margaret Dunham
Follow Us:
If you want to improve your attitude and your whole life in general, then read
this article for tips on achieving your personal development goals.
Do not neglect working on
your personal development.
Personal development
includes virtually every
aspect of your life, including
what you eat and how you manage your
finances. You should always be working
on yourself. There’s always some area
of your life you can improve, so don’t be
complacent. Healthy habits are the key to
a happier life.
1
KEEP STRESS UNDER CONTROL
Stress can greatly interfere with your
mood. When stress happens in our minds, it
also has detrimental effects on our physical
health. All of us need to have clear, relaxed
thinking to enable us to plan and execute our
life’s purpose, and this only happens when
we let go of stressful thoughts. Set aside time
daily to relax and be by yourself. Eventually,
you will learn to look forward to this peaceful
time every day.
June 2017 |
89

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2
EDUCATE YOURSELF ON
PERSONAL DEVELOPMENT
Read literature that is focused on personal
development. You could well derive some
great, life-changing ideas from the right
books in the field. Try to pick a volume
that has already been well-received by
others because poorly done books in this
category are relatively common.
3
KEEP A NOTEBOOK OF IDEAS
Anytime and anywhere, be ready for
when your ideas strike. Carrying a small
notepad with you everywhere can be a
great idea. Make sure to write down as
many details as possible when a new idea
comes to you so you can use them later.
4
BE A LEADER
Leadership is the cornerstone of
personal development. There are many
different definitions as to what a leader
is, but the most common attribute of
a leader is influence. Examine your
own past for the things that have
affected your leadership potential.
What experiences have had the greatest
impact on your life? How have you
changed because of those events? What
are your qualities that make you shine
in a team environment? Answering these
questions should help you realize how you
can improve yourself as a leader and a
team member.
5
IMPROVE YOUR OVERALL
PHYSICAL HEALTH
Personal development involves improving
your physical health. Just simple things,
such as exercise, getting enough rest and a
proper diet, will all keep your energy level
up and make you feel good enough to be
successful in your personal development
journey. This sounds like obvious advice, but
it’s sometimes hard to put into practice.
90 | June 2017

6
WRITE OUT A LITTLE PEP
TALK FOR YOURSELF
On a postcard, write down all of your best
qualities. Keep it handy, and when you need
a little motivation, read it. You could even
record yourself reading it or make a video.
The reason to watch the video or read the
postcard as often as possible is to remind
yourself of how wonderful you think you are.
7
START CONTRIBUTING
TO AN EMERGENCY FUND
Many people think that a credit card
counts as an emergency fund. By putting
aside only a few dollars each week, you
can rapidly build a decent emergency fund.
These reserves can be of great assistance
now and in the future, because the amount
owed will drop, rather than build.
8
GET SOME THERAPY
For individuals with more severe
problems, the ideal solution may be
therapy. An in-the-flesh therapist can
provide much more insight than a clinical
self-help book can. Success is sometimes
motivated by being helped through simply
talking. A mental health professional
will be able to open a dialogue that no
book ever could.
9
TREAT EVERYONE WITH RESPECT
Don’t just respect people who have power or something to offer you. Treat
everyone with respect. Treat people well; it says a lot about what kind of person you are.
LIVE YOUR LIFE
No matter what it is you need, and what you are going to do to get it, there is
something that every person on this planet must do in their lifetime. It is important that
you be an active participant in living your life. Watching from the sidelines serves no
good purpose. If you are only watching your life go by, you are not experiencing what
your life was meant to be.
June 2017 |
91

WATCH A MOVIE
Head to a movie with your best
friend if anxiety is a problem in your life.
Movies are social settings, but they do not
require conversation or uncomfortable
socialization. It will help you get used to
the social scene.
REASSESS THE PROBLEM
If you see that you are frequently not
reaching the goals and expectations that you
have set for yourself, stop and reassess what
the problems might be. You can take the time
to research your goals, and see how others
have achieved the same accomplishments.
You might need to be more realistic or gain
the proper information you need to succeed.
LEARN TO TAKE RISKS
There is nothing wrong with taking
a little risk every now and then. Many
people do not like to take chances because
they don’t want to feel like a failure, so
they would rather stay cemented in their
comfort zone, which often leads to an
unfulfilled life. Taking chances shows
courage, which is what’s needed to help
guide you on a path of happiness.
92 | June 2017

ACT ON YOUR DREAMS
You have to not only decide what
you want out of life, but you also have
to take steps to get it. You won’t get
anywhere if you only think about what you
want to do. Therefore, you should get off
your butt, and do something to turn your
dream into a reality.
LEARN FROM YOUR MISTAKES
Don’t go nuts and overreact when
it’s not necessary. You’ll get stressed out in
no time. Find ways to deal with high-stress
situations rationally. Even if you made a
mistake, there is always a way to fix it or
live through it. Successful people know that
learning from your mistakes, and not simply
the fact that you’ve made mistakes, is the key.
TRY NEW CHALLENGES
These new challenges can create
many possibilities. You can learn a lot of
new stuff and new skills. Another benefit
of challenging yourself is the ability to
maximize your level of accomplishment.
Be your own greatest inspiration, instead
of following in the footsteps of others.
It may become discouraging to begin
developing better personal habits and
lifestyles. However, once you start
noticing your life developing towards a
better future, you will never want to stop.
You can always develop better ways to do
things, and it’s important to always try
hard towards any personal development
goals you have.
June 2017 |
93

12 HAIR CARE POINTERS
FOR HEALTHY, STRONG TRESSES
by
Jim Maranto
Follow Us:
Read these 12 tips on how to take care of your hair so you will have the
impressive locks that you’ve always wanted.
How often do you look at other
people’s hair and wish you
could achieve their success?
While you may think people
with nice hair are just lucky,
they follow tips that you can utilize as well.
If you’d like to find out a few of the ways
that these folks take care of their hair, and
make it look great, simply read on.
1
VARY PONYTAIL’S POSITION
If you’re fond of wearing your hair back
in a ponytail, be sure not to tie your hair back
in the same place on your head each time.
The hair will become stressed and possibly
break, even when using fabric scrunchies.
Wear your hair down while you sleep, or
anytime you don’t need to wear a ponytail,
to help avoid damage from hair accessories.
2
REDUCE BLOW DRYER USE
Using a blow dryer can cause
damage to your hair. The best method
of blowdrying your hair is to keep the
dryer on the cool air setting. Keep the
dryer moving around, so it is not in a
certain spot for too long. Knots should
be untangled with your finger during the
drying process, as this helps to avoid
harm to your hair while brushing later on.
June 2017 |
97

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against the devastating effects of cancer.
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Try to reduce the amount of times you use
a blow dryer. Heated air that comes from
dryers can cause great damage, so air
drying is best. If you must make use of a
blow dryer, set it to cool, then continuously
move it around your head, so no one part
of your hair is exposed for too long. If you
towel dry your hair before you blow dry it,
the hair will dry more quickly.
3
EAT A HEALTHY DIET
Just like any other part of your
body, your hair requires proper nutrition
in order to grow. Being deficient in any
needed nutrients can create brittle, weak
hair. Serious deficiencies could also lead
to loss of hair. For the best hair health, eat
a healthy diet.
4
BRUSH YOUR HAIR FROM THE TIPS
When brushing, instead of starting
at the top near your scalp, brush from
the bottom up. Work the knots out of
the ends slowly and carefully to avoid
any breakage. Once the knots have been
removed, you can start using complete
strokes, moving from top to bottom gently.
To remove tangles begin at the bottom of
the hair and work up to the scalp. After
98 | June 2017

getting all of the knots out, you can brush from the roots outward. Brushing from the
roots to the ends helps distribute the oils from your scalp throughout your hair.
5
TAKE A COLD SHOWER
Take a cooler shower if your hair seems to be too dry. Hot water is drying to the
hair and scalp. You should use warm water; it is much easier on the body. To add some
extra shine, rinse your hair off with cold water.
6
LEARN HOW TO TRIM HAIR
You can educate yourself on how
to cut the hair. If you religiously go to a
salon for a trim every month and a half,
that could cost you around $200-$400 per
year. There are plenty of tutorial videos at
places like YouTube which will show you
how to cut your own hair properly.
7
DEEP CONDITION YOUR HAIR
If your hair is extremely dry, you
should deep condition it. If you have a real
problem with dry, brittle hair, you can do
a deep conditioning treatment yourself
at home. Make sure your hair is clean
and damp, and then massage a generous
amount of a thick conditioner on your
hair thoroughly. Don a plastic shower
cap, then allow your hair to absorb the
conditioner for up to half an hour. After
that, simply rinse away and your hair will
have more moisture than ever before.
Use this easy and low-cost deepconditioner
to treat your dry hair. You
can use your regular conditioner to do
this by just using more than you usually
would. Keep the heat in by wrapping the
hair in a towel or in a plastic wrap. After
30 minutes, shampoo hair and rinse well.
June 2017 |
99

8
AVOID TOO MUCH BRUSHING
You should avoid brushing hair all
the time. Too much brushing can be bad
for your hair, even though you might
instinctively assume that the process is
improving its appearance. Brushing the
hair can pull it out and damage it.
9
DON’T WASH YOUR HAIR DAILY
Each time your hair gets washed, its
natural oils are stripped away, which means
it can be damaged more easily. It’s healthier
to give your hair a wash every other day
instead. If your hair isn’t overly oily, you
may want to wash it just once weekly.
When you take a shower, do not stay under
the water for too long. Doing this will
strip natural oils from your hair that the
scalp produces; that may make an adverse
impact on how your hair looks. Take quick
showers if you desire to get clean and
maintain healthy hair in the morning.
ENTRUST YOUR HAIR
TO A PROFESSIONAL
Unless you are experienced, you are
probably better off seeing a professional.
You may think you are saving money by
doing at-home dyes or perms; however,
some home kits can severely damage hair.
Worse is, the cost of repairing the damage
is often more than it would have cost to
get the original treatment at a salon. A
good stylist can help you get the hair that
you want without damaging it.
100 | June 2017

USE A LEAVE-IN CONDITIONER
If you insist on blow-drying your
hair, put in a leave-in conditioner prior to
drying. Blow-drying hair is very harsh on
your hair; it dries your hair out which can
consequentially lead to hair loss. Using a
leave-in conditioner helps hold moisture
in the hair shaft resulting in less hair
damage. Of course, it’s best to avoid blow
drying as much as you can.
DON’T COMB OR BRUSH WET HAIR
Hair is extremely vulnerable while wet. Don’t brush your hair until it’s dry. If
you can’t wait to comb through wet hair, then at least use a wide-toothed comb.
Having beautiful hair is within reach. You may well be able to cultivate impressive locks
of your own now that you have read over these basic hair care tips. Use the tips you
have read here to have the hair you have always dreamed of. Before long, your friends
will be asking what secrets you have for your hair.
June 2017 |
101

15 GREAT VITAMIN IDEAS
FOR GENERAL WELLNESS
by
Margaret Dunham
Follow Us:
Vitamins are an important component of wellness. Make sure you don’t miss
out with these 15 tips to help you reach your health goals.
Health goals aren’t
easy to reach.
It takes some
effort, and part
of that is learning
about it. To start, use these
helpful tips.
1
TAKE SUPPLEMENTS
WITH FOOD
Take supplements with food as
often as you can. Vitamins K, A,
and E are among those vitamins
that need to be taken with
food. Absorption of vitamins
is more effective if the food
has a certain amount of fat.
When taking calcium
carbonate, which helps with
bone and tooth health, take
it with meals. While calcium
citrate can be taken on an
empty stomach, calcium
carbonate needs to be taken
with food. Additionally, it does
not absorb correctly in an
empty stomach, so it is wasted.
June 2017 |
105

Get started on the path to being smoke free. Read this article on how to quit to avoid the life-threatening
health risks associated with smoking.
CLICK HERE TO LEARN MORE
2
GET YOUR DOSE OF VITAMIN D
Drinking fortified milk is one of the
best ways to get vitamin D, but a daily
dose of sunshine can also help. If you don’t
go in the sun much or don’t drink much
milk, think about a vitamin D supplement.
Getting enough Vitamin D will help your
body absorb the minerals calcium and
phosphorus from the food you eat.
3
LOAD UP ON RIBOFLAVIN
Asparagus, dairy products, and
bananas are rich sources of riboflavin.
Vitamin B2 deficiency can cause cracked
and scaly skin and can decrease hemoglobin
levels in your blood. Taking riboflavin can
prevent anemia, cataracts, carpal tunnel
syndrome, and even cancer.
4
DON’T FORGET YOUR VITAMIN A
Vitamin A is an essential antioxidant
that helps increase your immunity,
reduces the chance of heart disease,
and provides many other benefits. Do
not exceed the RDA of 2300 IU because
large quantities can be toxic. You can get
Vitamin A from squash, dark leafy greens,
and carrots.
106 | June 2017

5
TAKE VITAMIN SUPPLEMENTS
Vitamin supplements are essential
these days. Most of the foods that are
for sale today at your local market are
processed types and are lacking many
of the essential nutrients needed for
healthy living. A good multivitamin
supplement will get you what you need.
If you are an adult, take several children
gummies. Taking the children’s dosage of a
vitamin does not provide the recommended
daily allowance for adults. Don’t err on the
side of excess as this can be detrimental.
6
CHOOSE FRESH OVER PROCESSED
You will find many of the nutrients you need in fruits and vegetables.
However, you should focus on fresh over processed or canned. Fresh
produce helps give the body the healthy nutrients that it needs.
Look for your vegetables from your local farmer’s market. The fresher your produce, the
better the vitamin and mineral content. The more time food sits on the shelf, the less
vitamins in it.
June 2017 |
107

7
TAKE SUPPLEMENTS FROM
REPUTABLE SOURCES
In the current challenging economic
climate, people often neglect their bodies
eating from dollar menus and other lowquality
sources of food. This results in
deprivation from the necessary vitamins
and minerals it needs to thrive. Get a good
multivitamin to keep your body healthy.
Use only reputable sources when it comes
to vitamins and minerals. Most adverts
want to sell you a product, sometimes at
the cost of omission. Question everything.
If you are at all doubtful about a
supplement, talk it over with your doctor.
Speak with a doctor to find the right
multivitamin for you. You can also choose
to look online and find credible sources.
However, remember supplements are not
regulated by the FDA.
8
EXERCISE CAUTION WHEN
TAKING SUPPLEMENTS
Exercise caution when you take supplements.
If you take too much of certain nutrients, you
could literally overdose. The particular effects
depend on what vitamin was taken, but
you’re going to find any result unpleasant.
9
STEAM OR CONSUME RAW VEGETABLES
Steaming your veggies or consuming them raw is the best way to get the most of
their nutritional value. Often, the cooking process cuts back the amount of vitamins in
food. When choosing to cook vegetables, steaming is always the best option. Vegetables
that are flash frozen are high in nutrients; make sure that you do not overcook them.
When eating vegetables, steam them or eat them raw. Cooking can deplete the vitamins
in food. Your best bet is to steam vegetables, as this will retain many of these nutrients.
Frozen vegetables are great, too.
108 | June 2017

FIGHT DEPRESSION
WITH OMEGA-3
Are you aware that depression can be
brought on by low levels of omega-3 fatty
acids, magnesium and Vitamin D? Omega
3 is a very popular supplement for a very
good reason. It helps with brain and body
health and when paired with a magnesium
supplement, may help maintain a
relaxed body.
TAKE FLAX SEED OIL
AND TURMERIC
Flax seed oil and turmeric are great
supplements to look for to add some
essential nutrients to your diet. Both
of these serve as anti-inflammatory
supplements, as well as helping fight
sickness. In addition to promoting
healthy joints, flax seed oil has been
shown to boost the health of your heart
and brain.
READ LABELS AND
FOLLOW DIRECTIONS
You must read the label on any vitamins
you take and follow the directions
correctly. There are going to be ones that
should be taken when your stomach is
empty in order to be fully effective, and
others will give you a stomach ache if your
stomach is empty. There are ones that
do not go well together, and there will be
label warnings concerning this.
TAKE MAGNESIUM SUPPLEMENTS
Are you one of the four in five
Americans deficient in magnesium?
Magnesium deficiency is possibly related
to conditions like insomnia. A magnesium
deficiency can be caused by diet, age,
diabetes, and several other conditions.
A focused nutritional plan, along with a
supplement of magnesium, can alleviate
this deficiency.
June 2017 |
109

AVOID RE-HEATING
AND RE-COOKING FOOD
It is vital that the majority of the minerals
and vitamins you consume come from the
foods you eat, so stick with fresh foods if
you can. Re-heating and re-cooking food
strip the nutrients out that you need. It is
important to prepare enough fresh food
daily.
LOSE SOME WEIGHT
Who wouldn’t mind shedding a few
extra pounds? You can, with a little help
from supplements. Fat is stored in the body
as a sort of reserve fuel. However, your
body will burn fat first if you are providing
it with adequate vitamins and minerals.
Weight lifters often drink a lot of water
to help eradicate any excess their body is
already storing. If the body feels it does not
need something, it will get rid of it faster.
The above is some great advice on vitamins
and minerals to ensure you got only the
best tips on how to feel great. You are
taking the first step to feeling better soon.
Now is the best time to start on that road
to a healthier you, so get going!
110 | June 2017

20 SURE TIPS ON
DEALING WITH CANCER
by
Jim Maranto
Follow Us:
A cancer diagnoses can cause so much stress. Here are 20 tips on what you can
do to cope and fight against the devastating effects of cancer.
If you are familiar with health care
and the way your body functions,
you are already aware of the
fact that free radicals can cause
harmful cells to form clusters
that can lead to cancer. The good news is that
several ways to treat and even prevent cancer
have been discovered. This article will give
some practical information about cancer.
1
WATCH YOUR SUGAR INTAKE
Watching your sugar intake can
help prevent cancer cell growth. Cancer
cells love sugar, so getting rid of the
sugar you consume can help stop cancer
cell growth. This method in itself may not
get rid of cancer, but it is an excellent
addition to other types of cancerfighting
therapy.
114 | June 2017

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always wanted.
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2
GET MEDICAL ADVICE
Cancer affects not only the person
with the disease but everyone that loves
them. Some cancers can even be cured,
which is why it is important to have good
medical advice. There is a wide variety of
treatment types that exist and knowing
what these are could help.
3
AVOID EXCESSIVE SUN EXPOSURE
Excessive exposure to the sun
can lead to cancer, and skin cancer is a
common form of cancer. Always cover
your body and face with sunscreen and
wear a wide-brimmed hat to protect
the skin on your scalp and face. Don’t
forget to wear sunglasses too to protect
your eyes.
4
BE PHYSICALLY ACTIVE
Lower your odds of developing
colon cancer by about 40 percent by
being physically active. That occurs
because regular workouts keep a person
in optimum health, and lowers the risk of
cancer inducing diseases, such as diabetes.
So always ensure that some exercise is
part of your day.
June 2017 |
115

5
ACCOMPANY LOVED
ONES TO THE DOCTOR
Attend all doctor’s appointments with
loved ones who are dealing with cancer.
You will be able to ask questions they
had not thought of before. This will
also support them through this difficult
experience.
6
KEEP DEPRESSION AT BAY
Depression affects your state of
mind. Worse, this could also affect your
physical state. Cancer growth could
accelerate with depression. Patients could
also give up completely.
7
ADD SALMON TO YOUR DIET
Many people are aware of the fact
that wild salmon is extremely good for them.
Do you know that salmon contains Omega-3
fatty acids which help prevent cancer?
Consuming several servings of salmon
each week can assist you in eliminating the
cancer cells located in your body.
8
BE PROACTIVE AND
ACCEPT CHALLENGES
Be proactive. One should also accept the
challenges and changes that living with
cancer brings. Prepare yourself now so
that you can fight later.
116 | June 2017

9
MAKE NEW FRIENDS
Many new people will enter your life if
you have cancer as you put together a team
to help develop a treatment plan. These
helpers are medical professions, such
as doctors and nurses. They also include
aides and counselors and administrative
personnel. Nobody has ever won a cancer
battle on their own, and there’s no reason
to stress yourself out trying. Let the people
who can help you do their jobs.
MANAGE YOUR EXPECTATIONS
Your expectations are often
different from reality. You have to prepare
yourself for that. You should appreciate
any and all support that you receive.
COMMUNICATE YOUR FEELINGS
If you do not feel as if you are
getting enough support from your family
and friends, approach the topic with them
in a polite way. Gently provide them with
an explanation on the reason behind your
need for help, and the things they can do
to help you. Proceed with caution, however
as this is a difficult time. Always lead with
love and don’t have any regrets.
FIGHT AND STAY MOTIVATED
Don’t be scared to take cancer on.
This is not just any fight; you are fighting
for your life. If you refuse to give up and
stay motivated, your chances of beating
cancer could increase.
June 2017 |
117

SKIP THE ALCOHOL
Don’t be fooled that alcohol can
help prevent cancer. Wine has only been
touted as a preventive measure because it
is made with grapes, which have cancerfighting
properties. Drinking lots of
alcohol increases, not decreases, your risk
of cancer.
LOOK FOR AN EASILY-
ACCESSIBLE DOCTOR
Look for a doctor who is open and easily
accessible. You will want to be able to ask
any questions you have. You must get your
questions and concerns addressed right away.
JOIN A SUPPORT GROUP
Consider joining a support group
for people with cancer. Regardless of how
long you’ve lived with your diagnosis, you
can get extra support and help. You can
speak with other patients about how to
mentally and physically cope with having
cancer. Many groups encourage family
members to attend as well.
MINIMIZE SUN EXPOSURE
Make sure your skin is always
covered when you are outside in the
sunlight, so as to reduce your chances
of getting melanomas, which are
also known as skin cancer. The sun’s
ultraviolet rays can be harmful to the
skin. If you get skin cancer, it can be
fatal. Many experts recommend using
a product with an SPF rating of 30 or
higher, especially if your skin is fair.
Try not to be in the direct sun from 10 am
to 3 pm. If you must spend lots of time
outdoors, it should be done outside of
those hours. Doing so will decrease your
chances of getting skin damage, which also
reduces the odds of developing cancer.
118 | June 2017

CONTINUE LIVING YOUR LIFE
Life should not stop when you are diagnosed with cancer. Try to keep your
routine as much as you possibly can so you have a sense of normalcy to your life. Falling
ill is not a good reason to stop doing something that you enjoy. Doing the things you
love is a good way to stay motivated and keep a positive attitude.
EAT SOME TOMATOES
Specific foods, like tomatoes, can help defend against certain types of cancers,
including prostate cancer. Tomatoes contain a high concentration of an effective
antioxidant called lycopene which can help guard the DNA in your cells from damage
that can lead to cancer. Scientific studies back this up.
HAVE YOURSELF SCREENED
While some tests will determine
whether cancer is present, others can
help to prevent cancer before it develops.
Time can quickly slip by. It is critical
to have these screenings done ahead
of time.
EAT THREE MEALS EVERY DAY
Cancer treatment may take away
your appetite, but it is important that you
eat to keep your strength up and allow
the cancer medications to work properly.
If you are experiencing nausea, then
focus on starch-heavy meals. Vegetables
and fruits are also good for you and
unlikely to make your stomach feel sick.
Don’t ever assume you know enough
about cancer, or that current beliefs
about cancer are unchanging facts. The
more knowledge you have, the better
prepared you are for winning, no matter
what the subject. Remember that cancer is
a serious situation, and you should treat
it as such. Take the information that you
have learned here to help you fight against
the devastating effects of cancer.
June 2017 |
119

17 WAYS TO
DEAL WITH
ASTHMA
by
Margaret Dunham
Follow Us:
If you do not carefully
manage your asthma,
it can easily spiral out
of control. Attacks can
be serious, even fatal,
unless they are controlled. You
should always consult medical
specialists, but when their advice
is inadequate, you should take
matters into your own hands.
These tips can help you better and
relieve your asthma.
1
STAY AWAY FROM
SMOKE AND VAPORS
If you have asthma, you need to
avoid smoking and exposure to
fumes or vapors of any kind. Stay
away from jobs that would expose
you to toxic or heavy vapors. Also,
refrain from any tobacco use.
2
Are you coping with asthma? Read these 17 tips on how you can overcome
your asthma symptoms so you can live a more active lifestyle.
AVOID CLEANING
PRODUCTS
If you have been diagnosed
with asthma, you should avoid
cleaning products. People with
asthma are often sensitive to
June 2017 |
123

Proper nutrition makes you feel wonderful. While there are multiple ways to improve your lifestyle, here are
18 nutritional tips to get you started.
CLICK HERE TO LEARN MORE
chemical cleaners; using these products
can sometimes trigger asthma attacks.
Instead of relying on harsh cleaners, check
out some organic solutions. They might
cost a few dollars more, but the difference
is well worth it.
3
HAVE MEDICATIONS ON HAND
Asthma is a chronic disease that
requires ongoing, consistent management
and care. It is crucial that you have
the proper medications for controlling
asthma, as well as rescue medication such
as an inhaler to treat sudden attacks.
To determine the best options for you,
consult your physician and an allergist.
When you are traveling, be sure to carry
your rescue inhaler with you at all times.
Traveling is hard on your body, opening
you up to an asthma attack. You also have
less control of your surroundings while
you are away from home, so it is difficult
to avoid potential triggers and to maintain
control over your attack.
4
GET A FLU SHOT
People who have asthma should
have a flu shot every year to prevent
contracting a serious respiratory infection.
Make sure you do your best in avoiding
respiratory infections at all costs if you
have asthma. This includes preventive
measures against sickness, such as
practicing good hygiene and getting all
recommended vaccinations.
124 | June 2017

5
LOAD UP ON VITAMIN C
AND VITAMIN E
Make sure you are taking plenty of
Vitamins E and C. These vitamins have
been known to improve the function
of the lungs and reduce some asthma
symptoms. It is possible to acquire the
necessary amounts by eating foods or by
taking dietary supplements. The vitamins
will also help improve the immune system,
which will help you fight off illnesses that
cause asthma.
6
AVOID SCENTED
HOUSEHOLD PRODUCTS
People who have asthma should avoid
using scented household products.
Scented products such as air fresheners,
perfume, and incense should be avoided.
These can increase the amount of air
pollution in the home and even trigger
an attack. Be aware that fresh paint and
new carpet also can emit harmful odors
that irritate sensitive airways. As much as
possible, try to keep your home filled with
fresh, pure air.
7
KEEP YOUR RESIDENCE CLEAN
You will need to keep your residence
spotless, especially the bedroom where
the person with asthma sleeps to help
lessen the chances of an attack. Do not
allow smoking in your house, and keep
food in your kitchen. After cleaning around
the house, open windows and allow fresh
air into the house. This can reduce the
smell and pervasiveness of household
cleaners like bleach.
June 2017 |
125

8
USE HYPOALLERGENIC
PILLOWS AND BEDDINGS
Sleep with a featherless pillow if you have
asthma. Feathers can trigger asthma
symptoms and reduce lung function. The
same can be said for bedding, try to get
hypoallergenic comforters and sheets.
9
HAVE YOUR HOUSE
CHECKED FOR ALLERGENS
Your home is where most asthma triggers
are located. These include dust, mold, and
spores. Have an inspector who focuses
on allergens and irritants come into your
home once a year to help you detect
what you have and learn how to remove
it. Regularly cleaning your house can also
contribute to preventing a buildup of
these substances.
KEEP YOURSELF WARM
Protect yourself against breathing
in cold air that aggravates your asthma by
wearing a scarf that covers your nose and
mouth. Bundling up puts heat between the
air and your lungs, which can help lessen
your risk of an asthma attack. Cool air has
been known to trigger an asthma attack,
particularly in very young children who
have severe or moderate asthma.
GARGLE AFTER
USING THE INHALER
Inhalers are necessary to use every day,
but be aware that inhalers have been
known to cause infections near the teeth
and gums. A good way to prevent these
complications and side effects is to brush
your teeth and gargle immediately after
using your inhaler.
LIMIT EXPOSURE TO PETS
You don’t have to give up your
pets, but you will have to take extra
precautions to avoid asthma attacks.
Anyone with asthma should limit
exposure to household pets and other
types of animals. Animals carry pollen
and dust with them and can trigger
serious asthma attacks.
126 | June 2017

LEARN HOW TO USE
INHALER PROPERLY
If you’ve been diagnosed with asthma, it is
crucial that you understand how to use your
inhaler properly. Don’t make the mistake
of thinking that it’s as easy as pumping
lightly into your mouth. Every time you use
your inhaler, be sure to breathe deeply
and slowly. Using the inhaler in a proper
manner can make all the difference for
those who deal with asthma.
IDENTIFY YOUR
ASTHMA TRIGGERS
The best way to avoid having an asthma
attack is to know what your triggers
are. Think about maintaining an asthma
journal so you can record possible triggers
as they come up, and then discuss them
with your doctor. After you identify your
triggers, make every effort to stay away
from them.
ELIMINATE YOUR
ASTHMA TRIGGERS
If you are having more than a couple of
asthma attacks per week, you should go
to your doctor. Physicians and nurses
claim that having more than two attacks
each week can be very hazardous. This
can be easily prevented by eliminating
your triggers.
INCREASE YOUR LUNG CAPACITY
Work to strengthen your body and gradually increase your lungs’ capacity. Never
tempt an attack by starting a grueling workout when you know you cannot finish it because
of asthma. Developing lung capacity as an asthmatic can be a challenge; however, there
are a few simple exercises you can do that may increase your lung volume.
KNOW THE SYMPTOMS
Know the symptoms of a severe asthma attack, so you will know when
to seek immediate medical attention for your child. Some signs of an attack
that is very serious include blue-ish or gray fingernails and lips and increased
medication use with diminished or no effect. Your child may also be unable to speak.
Asthma is an incurable disease, but that doesn’t mean that the symptoms are permanent
and can’t go away. However, just like most things in life, overcoming your asthma symptoms
takes time and effort. If you follow these easy tips, you’ll find that your symptoms will get
better over time and you’ll be able to enjoy a healthier, more active lifestyle.
June 2017 |
127

TUNE IN
FOR OUR
NEXT
ISSUE!
• YOUR MEMORY AND YOU: STAYING
CLEAR MINDED
• GET STARTED WITH JUICING
• WHAT YOU NEED TO KNOW
ABOUT CELLULITE
• WHAT TO DO IF YOU ARE DIAGNOSED
WITH DIABETES
• READ THESE TIPS IF YOU HAVE
TROUBLE SLEEPING
• BEAUTY TIPS FOR SCULPTING YOUR FACE
• WHAT TO KNOW BEFORE GETTING
A MASSAGE
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The July edition of
Life Essentials Magazine
will be available this summer.