Life Essentials Magazine - November 2017

14 GREAT TIPS ON PERSONAL DEVELOPMENT FOR A BETTER LIFE 

Issue 23 I November 2017 

13 PRACTICAL TIPS FOR 

HAIR CARE 

11 PRINCIPLES ON AGING 

THAT EVERYONE 

SHOULD KNOW 

10 POINTERS TO 

MANAGE YOUR 

DIABETES 

AN 8-PART WALKTHROUGH ON 

TEETH WHITENING 

9 HELPFUL POINTERS WHEN 

CONSIDERING COSMETIC 

SURGERY 

A 7-PART GUIDE TO MAKING INDIVIDUAL WEIGHT LOSS PLANS

CONTENTS 

ISSUE 23 • NOVEMBER 2017 

07 

EDITOR’S NOTE 

08 

16 

24 

14 GREAT TIPS ON 

PERSONAL DEVELOPMENT 

FOR A BETTER LIFE 

AN 8-PART 

WALKTHROUGH ON 


9 HELPFUL POINTERS 

WHEN CONSIDERING 

COSMETIC SURGERY 

32 

13 PRACTICAL TIPS 

FOR HAIR CARE 

40 

47 

55 

11 PRINCIPLES ON AGING THAT 

EVERYONE SHOULD KNOW 

10 POINTERS TO MANAGE 

YOUR DIABETES 

A 7-PART GUIDE TO 

MAKING INDIVIDUAL 

WEIGHT LOSS PLANS

CONTENTS 

A 14-PART TUTORIAL 

FOR HEMORRHOIDS 

RELIEF 

62 

13 BEAUTY TIPS THAT 

PRODUCE AMAZING RESULTS 

A 10-PART 

WALKTHROUGH ABOUT 

MUSCLE BUILDING 

71 

79 

11 POINTERS ON GETTING 

AROUND SEVERE BACK PAIN 

8 USEFUL TIPS TO 

INCREASE MIND POWER 

AND MEMORY 

11 PRINCIPLES FOR 

CONSIDERING 

HEALTH INSURANCE 

A 10-PART GUIDE 

ON HOW TO COPE 

WITH ANXIETY 

AN 11-PART 

WALKTHROUGH ON 

CHIROPRACTIC CARE 

87 

94 

102 

110 

118

Issue 23 I November 2017 

Editor 

Margaret Dunham 

Writer 

Jim Maranto 

Head of Creatives 

Nyvia Ross 

Lead Graphic Designer 

Michael Juanson 

Graphic Designer 

Rogelio Castino, Jr. 

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: 

Facebook 

Google+ 

Twitter 

Tumblr 

Pinterest 

For advertising concerns 

please contact KJ Ross at 

kjross@authoritativecontentllc.com 

Life Essentials Magazine content 

cannot be copied or reproduced in any 

form without the written permission 

of the publishers. Life Essentials 

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 November 2017 issue of Life Essentials Magazine! With Thanksgiving 

and the bulk of the holidays right around the corner, we’re here with plenty of tips 

and guides to keep you on the right path. It’s a time to be happy, and we’ll make 

sure nothing gets in the way. 

In the previous issue, you took advantage of steps to reduce worrying and anxiety, 

our guide to vitamins and minerals, how to deal with hair loss, and more. We talked 

about beauty tips for every woman, putting an end to allergy symptoms, and managing 

acid reflux issues. In this release, learn how to increase your mind power and 

memory, teeth whitening, how to get around severe back pain, and more. 

At Life Essentials Magazine, our goal is to put you in position to have the best life. 

Petty issues and things that seem small can add up, and seemingly take over your 

life. No one wants to deal with that anxiety, especially when it 

can be solved. So let’s solve it - together. Thanks for reading, 

and be sure to check out our next issue! 

Regards, 


MARGARET DUNHAM 

Editor 

Life Essentials Magazine 

EDITOR’S NOTE 

November 2017 | 

7

14 GREAT TIPS ON PERSONAL DEVELOPMENT 

FOR A BETTER LIFE 

by 


Follow Us: 

If you are looking to make some big improvements in your life, these 14 tips 

will put you on a path to positive change. 

Pe r s o n a l 

development, 

including 

p o s i t i v e 

t h i n k i n g 

techniques, can really 

help you live a better life. 

You can make some big 

improvements in your life, 

including character and 

lifestyle changes, by using 

some of the simple tips in 

the article below. 

1 

MAXIMIZE YOUR 

TIME AT WORK 

Be more productive at work 

by getting the most out of 

your time there. Some say 

there is a trick that involves 

taking frequent breaks 

throughout the work day. 

If you designate a time to 

relax, then you will be more 

willing to buckle down and 

focus during work periods. 

8 | November 2017

2 

ALWAYS HAVE A PEN AND PAPER AT THE READY 

Wherever you happen to be, when a great idea strikes your brain, write it down. 

Make sure you have a notepad on you at all times. Record as much as you can when 

your idea hits so that you can flesh it out later at a more convenient time. 

These 13 tips will help speed up the time required for you to get that gorgeous, healthy hair. 

 

3 

PRACTICE WHAT YOU PREACH 

Live according to your principles. 

Everyone has beliefs that are central to 

their sense of self. When you consistently 

practice these, you will gain confidence 

and believe in yourself. Sticking to your 

beliefs will also provide your life with 

greater consistency in every aspect, 

making life more manageable and you 

more admirable. 

4 

CLICK HERE TO LEARN MORE 

INTEGRATE INTO 

LEADERSHIP ROLES 

By being a leader, you can help 

improve your personal development. 

Leadership has many definitions, but 

many people think of it as “influence.” 

Look at your journey of leadership. 

What events shaped your life and 

personality? What changes have occurred 


9

thanks to these events? What is your best 

attribute that makes you a team player? 

By knowing yourself and your motives 

better, you can more easily integrate into 

a leadership role with others. 

5 

LEARN THE IMPORTANCE 

OF HUMILITY 

Humility is a very important trait to 

have when working on your personal 

development. If you admit that you are 

simply a tiny part of this world, you 

will begin to recognize how much you 

still have to learn. Once this concept is 

ingrained in your brain, you will be eager 

to learn new skills and expand your 

knowledge in order to improve yourself. 

The first step in any personal development 

program is the realization that you have 

room for improvement. Everyone is a 

part of the world’s puzzle. No one knows 

everything, and everyone has more to 

learn from others. Stay open-minded and 

keep looking for new opportunities. You 

will find you can learn something from 

everyone, even from people with less 

experience than you. 

6 

LEAD A HEALTHY LIFESTYLE 

Exercise is for everybody. It is not reserved for those who wish to slim down. 

There are so many different physical and emotional reasons to exercise. When you 

exercise, your body releases endorphins, improving your mood and keeping you calm. 

One very fertile area for personal development is making yourself healthier. This includes 

always eating healthy foods and regularly exercising so that your body and mind function 

properly. Good health is necessary for you to be able to focus on other things. 


7 

TRY SOME SELF-MOTIVATION 

Come up with a little pep talk for 

yourself. Make a list of all the good things 

about you, and put it on a postcard. Keep 

the card in your purse or wallet, and pull 

it out every time you feel depressed and 

defeated or have a negative thought about 

yourself. Better yet, videotape yourself 

reading it aloud and view the video 

frequently. Are you wondering why you 

should do this? 

8 

ALWAYS STRIVE TO DO BETTER 

If the quality level of today is 2000, 

try to make tomorrow’s quality level 2001 

or higher. Always work towards making 

improvements. Try your hardest to achieve 

something different today than what you 

achieved yesterday. 

9 

HASH OUT ISSUES WITH A COUNSELOR 

Seeking advice from a counselor, or 

paster can be a wonderful source to help 

guide you. Spiritual and secular counselors 

are licensed, trained and experienced in 

dealing with a number of different issues. 

They’ll eagerly listen, analyze what’s going 

on and help you find enlightenment. You 

may find that sharing your personal issues 

with a professional will open the door to 

health and happiness. 

TAKE A HOLD OF YOUR LIFE 

Moving toward your goal and 

meeting your personal needs demands 

that you do one specific thing to be 

successful. Make the choice to be active in 

life and avoid being a spectator. Standing 

back idly will serve you no purpose, so get 

involved in your own destiny today! 

PUT YOUR ENERGY 

TO YOUR PRIORITIES 

Discover what matters most to you, and 

put all of your energy toward those things. 

You will have much more inner peace if 

you just choose to focus on things that 

matter to you. Put thought into what you 

want to get out of life, and make a plan 

and go for it. Not taking action to change 

your life just means you’ll be stuck with 

your current one forever. Take action 

today on the dreams you have for your 

life, and turn them into reality. 


11

BE MORE POSITIVE 

If you overreact you might be 

stressed for no reason. Find 

ways to deal with distressing situations, 

and take the time to think things 

through. Mistakes can be fixed, and 

life will go on. When you start feeling 

anxious about a situation, focus on the 

positive things, not the negative ones. 

Do away with unneeded aggravation in 

your life. Over-reacting to a bad situation 

will just make it seem worse and cause 

more stress. Sometimes, circumstances 

will not be in your complete control. 

Taking time to come up with reasonable 

resolutions will afford you peace of mind. 

YOU MUST CHANGE YOUR WAYS 

Don’t waste too much money on 

comfort items. Shopping to make yourself 

feel better will only result in high bills, 

more stress and excess possessions that 

clutter your home and your life. To change 

and grow, you must make the choice to 

change your ways. Unless you understand 

and accept the fact that it will require 

change, personal growth will be almost 

impossible for you to achieve. 

INCREASE YOUR 

PROFESSIONAL SKILLSET 

You should always aspire to becoming 

the best. Your passion should always 

lead you to aspire to greatness. The fact 

is that we can never be the absolute best 

at a single thing, but we can aspire to 

be an inspiration to others in our fields. 

Increase your professional skillset, and 

you will feel a lot better about yourself. 

The sound advice in the above article 

will give you some important concepts 

to consider as you work to improve your 

attitude, character and lifestyle for the 

better. Putting the above tips to use will 

put you on a path to positive change and a 

new lifestyle. 




by 

Jim Maranto 

Follow Us: 

If you’re looking for info on how to whiten your teeth, then these 8 tips will 

help you get up to speed and avoid embarassing moments when you smile. 

You may decide your teeth 

should be whitened for a 

variety of reasons. People 

who smoke, as well as those 

who drink coffee, tea, and soft 

drinks, are especially prone to stained 

teeth. In this article, you will find many 

tips to help you keep your teeth white and 

decide what method of whitening is the 

best for you, in case stains do develop. 

1 

TALK TO YOUR DENTIST 

ABOUT TEETH WHITENING 

Before you try and change the color of 

your teeth by whitening them, first speak 

to your orthodontist or dentist. If the 

coloring of your teeth are making you feel 

uncomfortable, get a consultation with 

your dentist to discuss your options. Or if 

you are planning on having any major work 

done on your teeth soon, you will want to 


If you are considering chiropractic care for your back pains, these 11 tips will provide you information 

to get the best results. 

 

CLICK HERE TO READ MORE. 

wait to whiten them until all of the work is 

done. Many people feel like it is a waste of 

money, but when it begins to affect your 

quality of life, it can be a worthy investment 

to give you back your self-esteem. 

2 

CAUSES OF TEETH DISCOLORATION 

Stay away from cigarettes, tea and 

coffee; all of these will stain your teeth 

dark brown. If you can’t avoid tea or coffee, 

use a straw to drink it and keep your 

teeth covered with your lips. Also, brush 

immediately following drinking these 

beverages, or rinse your mouth with water 

after to keep your teeth clean. This will 

remove some of the discoloring agents left 

in your mouth after drinking coffee or tea. 

Coffee, tea and tobacco are the three main 

culprits responsible for discolored teeth. 

Reduce your intake of soda. Soft drinks can 

discolor and permanently stain your teeth. 

Sodas contain a number of ingredients 

that are notorious for causing damage to 

the enamel on teeth. Damaged enamel is 

more likely to invite stains. It will be much 

harder to whiten your teeth if you drink 

too much soda. 


17

3 

FIND THE RIGHT TREATMENT 

FOR WHITER TEETH 

If your teeth are extremely discolored, 

find a treatment that is appropriate. Most 

products are designed to remove stains 

and clean the enamel, but if your enamel 

needs to be rebuilt, no teeth whitening 

product can help you. Teeth with significant 

staining may need multiple sessions. 

4 

TEETH WHITENING PRODUCTS 

Consider using both whitening 

toothpaste and whitening floss as a means 

to whiten your teeth. Tooth-cleaning 

agents that contain baking soda are 

always a good choice because baking soda 

works very well to remove stains through 

proper brushing and flossing. Your dentist 

can provide you with a tooth whitening 

gel that can be used at home. The dentist 

will give you a mouthpiece and gel to use 

a couple hours nightly for about 3 weeks. 

This method can whiten your teeth all the 

way up to eight shades. 

5 

USE WHITENING PRODUCTS 

AS INSTRUCTED 

The directions on teeth whitening products 

are not suggestions, you need to follow 

them exactly. Teeth whitening products 

can have a corrosive or damaging effect 

on tooth enamel, gums and even nerves. 

Avoid pain by using the products you 

purchase exactly as described by the 

instructions. After you have whitened your 

teeth, do not consume any drinks that can 

erode enamel like sports drinks or soda 

pop, they contain acids. 


6 

BRUSH YOUR WORRIES AWAY 

Everyone values a beautiful, 

healthy smile, and brushing teeth daily 

accomplishes this easily. Food and 

other items can create buildup on your 

teeth and discolor or stain them. If you 

brush your teeth often, you do not have 

to worry as much about discoloration. 

Brush with a teeth whitening toothpaste. 

Although these toothpastes are not as 

potent as other whiteners, they will remove 

any recent stains and protect your teeth 

from new stains. The active ingredients, 

including a silica abrasive, is generally 

considered to be safe for your teeth. 

You should have the right toothbrush to 

properly brush your teeth. Many people 

like that electric toothbrushes can remove 

plaque that has built up during the day. 

Your teeth will be much cleaner and 

whiter naturally. Consider purchasing an 

electric toothbrush as a way to brighten 

up your smile. Electric brushes are better 

at buffing away stains caused by tobacco, 

wine and other dark beverages. You 

might be surprised by how well an electric 

toothbrush can improve the whiteness of 

your teeth. 

7 

NATURAL PRODUCTS 

THAT WHITEN TEETH 

Strawberry juice is a great natural 

teeth whitening agent. The acid in the 

juice softens your tooth’s enamel, and 

removes some of the discoloration. 

This method is a fairly cheap way to 

achieve the smile of your dreams. 

Strawberry paste can be used to whiten 

teeth. Mash fresh strawberries into a 

paste, and then apply to the teeth. This 

paste will get rid of food stains, which 

will whiten your teeth. This is a technique 

that will provide a gleaming, natural smile 

without providing excessive, artificiallooking 

results. 


19

8 

USE ORANGE AND LEMON PEELS 

TO WHITEN YOUR TEETH 

Oranges and lemons boost your intake of 

vitamin C, but they can also be an effective 

way to get whiter teeth. Some suggest that 

you take lemon or orange peels and rub 

them onto the teeth themselves. Combining 

the citrus peels with a pinch of salt can 

enhance the whitening outcomes. Gently 

rub the inside of the peel on your teeth. 

Another thing you can do is to create a 

paste out of dry orange peels and use the 

paste to whiten your teeth. Make sure to 

rinse your mouth thoroughly afterwards 

to remove the fruit sugar. This is an easy 

and cheap alternative to teeth-whitening 

products. Lemon and orange peels can 

whiten your teeth, allowing you to do 

so without the kinds of harsh chemicals 

that many commercial whiteners contain. 

If you drink an abundance of sugary 

drinks or smoke, or even just want very 

white teeth, these tips can help you get 

them the way you want them to be. To 

get the whitest smile possible, follow 

the tips above. 


9 HELPFUL POINTERS WHEN 

CONSIDERING COSMETIC 

SURGERY 

by 


Follow Us: 

There are many factors to consider before undergoing cosmetic surgery. These 

9 tips will help you prepare mentally, physically and financially. 

You have probably 

heard about cosmetic 

surgery and how 

popular these kinds 

of procedures are 

today. You might have a favorite 

entertainment personality who 

is already familiar with plastic 

surgery. Things are quite different 

when it is you that is the patient. 

Before having plastic surgery, 

there are things you ought to 

know and this article will provide 

you with this information. 

1 

DON’T HESITATE TO 

ASK QUESTIONS 

Think about the questions you 

would like to ask the cosmetic 

surgeon. Ask your surgeon if 

there is anything that you are 

going to have to do to alter your 

appearance before the surgery. 

Ask them if hair needs to be 

removed from your head or face. 

You have to learn a great deal 

about any plastic surgeon before 


If you’re looking for info on how to boost your memory then these 8 tips will help you get up to speed and 

avoid memory loss. 

 


committing to going through a procedure 

with them. Board certification is a major 

factor to consider. Also, request pictures 

of their previous patients. Inquire about 

everything including the procedure, 

recovery time and medications needed. 

2 

GET ALL INFORMATION 

ABOUT THE PROCEDURE 

Those people considering undergoing 

cosmetic surgery must take the necessary 

time in reading about the recovery 

process. Do not forget that there are 

risks involved in any surgical procedure. 

If you make sure you know what is 

involved with the surgery and what 

is to come after, you will avoid many 

inconveniences and interruptions in 

your schedule. It’s easy to get carried 

away with plastic surgery and forget 

about all of the negative aspects of it. 

Do as much research as you can before 

talking with a surgeon about the procedure 

you want. Read all you can about the 

specific surgery and the recovery involved. 

Consider talking with someone who has 

had the cosmetic procedure you are having. 


25

3 

PREPARE FOR THE FULL 

COST OF THE SURGERY 

The final price of your surgery may 

change and you must fully understand 

that possibility. Many things come into 

play that could change the costs, like 

anesthesia costs, multi-location surgeries 

and other fees. Set aside a little more than 

the estimated amount for your surgery. 

What most plastic surgeons do not tell 

their patients is that if the procedure time 

goes over what was expected, the patient 

has to pay extra. This might seem unjust, 

but extra money will surely be needed. 

When you have a consultation, it is 

important that when talking with your 

surgeon about the price of procedure, you 

are informed of all fees. A lot of surgeons 

will charge you separately for these 

additional fees, and might add medical 

supplies or implants as separate items too. 

For the sake of being economical, research 

surgeons or facilities that are all-inclusive. 

Never write a check until you have a grasp 

of the full cost. 

4 

YOU HAVE OPTIONS 

TO LOWER THE COST 

There are many discounts that you can take 

advantage of relating to surgery. Websites 

such as Groupon often provide price 

breaks on lip and eye procedures. Study 

the coupon before you buy it, however. 

Before you try to use a coupon ensure you 

qualify. Sometimes, there are first time 

customer discounts or other promotions. 

While you don’t want to be stingy when 

getting surgery done, there are ways to 

lower the overall cost of the procedure. 

Some people have their cosmetic surgery 

done by reputable surgeons outside the 

U.S., and have great luck with it. This may 

not be an option for you, but you should 

take it into consideration. 


5 

BE EMOTIONALLY AND 

MENTALLY PREPARED 

As you age, the cosmetic surgeries 

you have had will become much more 

noticeable. This is common with people 

who have used Botox and have had breast 

augmentations. These procedures can 

look strange on people in their sixties. Are 

you going to be able to gracefully age after 

having the procedure in question done? 

Do not schedule having cosmetic surgery 

during an emotional stage in your life. 

Recovering from a surgery takes some 

energy and you need to think clearly before 

making your decision. Slow recoveries can 

affect your emotions negatively. 

6 

POST-SURGERY RECOVERY IS CRUCIAL 

Understanding how long your 

recovery will be is crucial to understanding 

the procedure. This period is very important 

in determining your ultimate results, and 

therefore the doctor’s suggestions must 

be heeded completely. The first couple of 

weeks are the most important. 

7 

THOROUGHLY SCOUT FOR PHYSICIANS 

You should always look for a 

professional when it comes to cosmetic 

surgery. The doctor should not only 

have experience in cosmetic surgery in 

general, but also an in-depth knowledge 

of the type of procedure you are 

thinking of having. Do not be afraid to 

go with another surgeon if you need to! 

Research to find out how many 

procedures any physician has done, 

and talk to them directly about it, too. 

Make sure that your laser surgeon is 

a licensed doctor who is certified to 

perform the surgery you are interested 

in. You need to make sure your particular 

physician is licensed to use the laser. 

Look at before and after photographs of 

work your surgeon has done. That way, 

you can see how talented the doctor is 

by seeing outcomes immediately after a 

procedure and then several months down 

the road. This way, you will know what you 

can expect down the road. 


27

8 

PRE AND POST SURGERY REMINDERS 

Smokers, that have scheduled a cosmetic surgery procedure, should try to cease 

smoking a month prior to the surgery. If you smoke, you may not qualify for surgery from 

some doctors. Cigarettes delay the healing process because your blood flow is decreased. 

Keep in mind personal hygiene for after surgery. You may need to invest in a shower 

chair to use during recovery time. Unfortunately, a lot of people forget about these 

sorts of problems and their hygiene during the recovery period suffers for it. 

9 

CONSULT YOUR 

GENERAL PRACTITIONER 

Your surgery is led by your surgeon, but 

make sure your general practitioner is 

aware of what is happening. Your general 

practitioner can provide valuable insight 

that may help you to make a better 

decision. This procedure might also have 

certain impacts on your medical needs in 

the future; you might have to check with 

your usual practitioner while you recover. 

You need to consider all possible risks before 

making any decisions about cosmetic surgery. 

There are many factors to consider before 

you go under the knife. Use the information 

you found here to prepare for your surgery so 

you are fully aware of what is in store. 


13 PRACTICAL TIPS FOR 

HAIR CARE 

by 

Jim Maranto 

Follow Us: 

These 13 tips will help speed up the time required for you to get that gorgeous, 

healthy hair. 

Do you find yourself coveting 

other women’s perfect hair? 

You might think that good hair 

comes from good genes, but 

the truth is that many people 

with good hair use techniques that you 

can learn. This article is packed with useful 

and practical tips for getting gorgeous, 

healthy hair. 

1 

USE CONDITIONERS CORRECTLY 

Whenever you use conditioners, 

make sure that you work the conditioner 

evenly through all of your hair. Also, 

be sure to keep the conditioner in for a 

couple of minutes prior to washing it out. 

For finer hair and thinner hair, stay away 

from heavier conditioners. These can 

make hair appear heavy and less dense. 

Conditioners that are similar to mousse or 

light spray-able, leave-in conditioners are 

great for adding volume without making 

your hair look greasy or heavy. 

2 

KNOW WHAT IS IN YOUR 

HAIR CARE PRODUCTS 

Alcohol is an ingredient found in some 

hair care products. It can harm your hair 

by drying it out. This is really bad for the 

health of your hair, and you should be 


careful of what products you use. Read 

the labels, and make sure the products 

that you purchase are good for the health 

of your hair. 

3 

USE HAIR APPLIANCES WITH CARE 

Using curling irons or blow dryers 

frequently can harm your hair. Protect 

your hair before using these appliances 

by applying a specialized serum or 

cream. Even with these products, avoid 

using heat styling as much as possible. 

When drying your hair with a blow-dryer, 

add some leave-in conditioner to your hair 

as you dry it. Blow-drying hair is very harsh 

on your hair; it dries your hair out which can 

consequently lead to hair loss. Using a leavein 

conditioner helps hold moisture in the 

hair shaft resulting in less hair damage. Of 

course, if you can stay away from the blow 

dryer altogether, that is what you should do. 

If you are looking to make some big improvements in your life, these 14 tips will put you on a path to 

positive change. 

 

4 


STAY AWAY FROM COTTON PILLOW CASES 

Switch to a satin pillowcase to protect your curls at night. Cotton pillowcases are 

known to dry out hair and take the moisture and oils out of it. Satin protects the hair, 

and increases the odds that your hair will remain curly overnight. You could also try a 

satin scarf or sleep bonnet. 


33

5 

MIX AND MATCH HAIR 

CARE BRANDS 

Stay away from being too brand loyal on 

shampoos and conditioners. When you 

switch what brands you use every once 

in a while you might just see a positive 

reaction. For example, products from one 

line may help to remove styling product 

buildup; another may be more effective 

for preventing dandruff or itching. 

6 

OBSERVE PROPER HAIR BRUSHING 

When you brush your hair, start toward 

the bottom, and work your way upwards. If 

the ends are knotted, untangle them with 

care in order to prevent them from breaking. 

After the knots are removed, gentle strokes 

can be used over your entire head of hair. 

Wait until your hair is dry before brushing 

or combing it; this will prevent damage and 

breakage. It’s best to use a comb whose 

teeth are wide-set and a brush with flexible, 

gentle bristles. Eliminate tangles by brushing 

the ends of your hair, then working upward 

to the roots. 

7 

SPRITZ YOUR HAIR WITH WATER 

If your hair has become flat toward 

the end of the day, you can try spritzing 

it with spring water. Apply the water with 

a spray and make sure that it is absorbed 

thoroughly into your hair. That gives 

volume to your hair. 


8 

AVOID SUN DAMAGED HAIR 

Keep your hair from being damaged 

by the sun. You can purchase haircare 

products that have sunblock in them. You 

can also add stylish sunhats to your hat 

collection. Protecting your skin is important, 

of course, but don’t forget about your hair. 

Protect your hair from the drying effects 

of the sun, chlorine, peroxide and bleach. 

Use protection from the sun, just like you 

would on your skin. When outdoors, wear 

a hat or use a protective spray to keep 

your hair from being damaged by the sun 

or wind. This will help protect your scalp 

from burning. If your hair has been colortreated, 

it fades quicker in the sun. 

9 

PROTECT YOUR 

HAIR FROM CHLORINE 

Be wary of chlorine in swimming pools. 

Hair can be damaged by things like 

chlorine. One way to minimize your 

hair’s exposure to chlorine is to wear a 

swimming cap or get your hair wet before 

getting into the pool. The clear water will 

soak through your hair, making it more 

difficult for the chlorinated water to get in. 

Check to see if your pool has a shower in 

the locker room. This can be used for this. 

USE DANDRUFF SHAMPOO 

A number of things can cause 

dandruff. Many people don’t realize that 

having oily hair makes it more likely that 

dandruff will occur. It would seem that the 

opposite would be the case, but that is not so. 

Use dandruff shampoo or a mild shampoo 

such as baby shampoo to combat dandruff. 

TAKE FAST SHOWERS 

When you take a shower, do not 

stay under the water for too long. Steaming 

hot water can strip your hair of its natural 

oils and irritate your scalp causing redness 

and flakes. Take fast showers every 

morning if you want to be clean and have 

healthy hair. 


35

DON’T WASH CURLY HAIR OFTEN 

If your hair is curly, don’t wash it 

more than two times a week. There are 

special conditioners available which you 

can use daily that will untangle it while 

it’s wet. Always use a diffuser if you must 

blow your hair dry, but allowing curly hair 

to air dry is best. 

LEAVE HAIR STYLING 

TO THE PROFESSIONALS 

While home perms, highlights and dye jobs 

save money, the potential damage to your 

hair can justify paying a professional to do 

the job correctly. Do-it-yourself kits can 

really damage your hair, and the damage 

can be expensive to undo. A good stylists 

can assist you in attaining the look you are 

interested in without damaging your hair. 

DISTRIBUTE NATURAL OILS EVENLY 

Brushing your hair can spread oils 

evenly through your hair. When you are 

brushing your hair and all of the tangles are 

out of it, you should start at the top of your 

hair and work your way down. This method 

distributes natural oils throughout the hair. 

You can have gorgeous hair! All you have 

to know is how to maintain it properly 

in order to have the hair you want. Take 

advantage of what you’ve learned, and 

work to achieve the hair of your dreams. 

Before you know it, others will be 

wondering how you get your hair to look 

so good. 


11 PRINCIPLES ON AGING THAT 

EVERYONE SHOULD KNOW 

by 


Follow Us: 

Aging 

is 

unavoidable, 

cannot be 

stopped, and is 

irreversible for 

everyone. Although aging 

is inevitable, you can keep 

yourself from getting “old” 

by enjoying your time and 

keeping yourself involved 

in exciting activities. Use 

this article to learn how to 

care for yourself better. 

1 

Aging is unavoidable, cannot be stopped and is irreversible for everyone. 

These 12 tips will show you how to care for yourself better. 

DON’T PLAY THE 

NUMBERS GAME 

Numbers do not matter. 

Don’t worry about numbers 

when thinking about aging. 

You might go crazy if you 

keep focusing on your 

150/90 blood pressure 

and the fact that you’ve 

gained 20 pounds lately. If 

you think about your age 

or other numbers, you will 

skip out on the enjoyment 

of life. Let your doctor 


If you are looking to make some big improvements in your life, these 14 tips will put you on a path to positive 

change. 

 


worry about the numbers, and they will 

tell you if you need to focus on anything; 

instead, spend your time focusing on more 

important and fun things. 

2 

MAINTAIN HEALTHY 

RELATIONSHIPS 

Healthy relationships are crucial in 

helping you stay healthy as you age. Being 

an active community member has been 

linked to increasing your years and living 

healthier. Make sure to have plenty of 

interactions with people whom you feel 

very comfortable with and can talk to 

about anything. 

3 

EAT A WELL-BALANCED DIET 

A well-balanced diet might be your 

key to growing old in health and happiness. 

Eating healthy requires that you eat a 

large variety of fruits, meats, vegetables 

and grains. Your body will thrive on the 

essential nutrients that this diet provides. 

4 

GET ENOUGH REST 

Ensure that your sleeping habits 

are in sync with the amount of sleep you 

need, based upon your age. Sleeping 

between seven and nine hours nightly will 

help your peace of mind and help keep 

your hormone levels even. You may find 

yourself more irritable without the proper 

levels of sleep, and you won’t enjoy life to 

the fullest. 

5 

STRIVE FOR THE BEST 

LIVING ARRANGEMENT 

Aging can be very debilitating. You will reach 

a point in your life when you are unable to 

care for yourself any longer. When this time 

comes, choosing a good nursing home or 

assisted living facility may become the right 

choice. Although this is sometimes painful 

and uncomfortable, it is, in many cases, the 

best option. They each have licensed staff that 

provides a combination of the best health care 

with the best possible living environment. 


41

Personalize your home with your own special touch. As you age, you may feel differently 

about your home than you originally intended. If you find yourself in a new living 

arrangement, look for ways to surround yourself with the things that you love most. 

6 

SPREAD HAPPINESS AND SET MILESTONES 

Happiness is contagious, and you should spread it whenever possible. You can 

improve your mood and self-esteem by passing happiness and love to other people. 

Happiness is a gift that is worth so much, yet it is free to give. Life is an incredible ride 

that you should enjoy. Set milestones for yourself, and when you reach them feel proud 

of yourself. 

7 

TAKE CARE OF YOUR BODY 

Going to the eye doctor becomes 

more important as you age. Some minor loss 

of eye sight happens as you age. Make sure 

you regularly visit a doctor for eye exams 

to catch any more serious eye-related 

diseases to keep your eyes at their best. 

Do not fall! Seniors, who are at greater risk 

of falling, need to be especially careful since 

taking a spill can lead to fractures, skin 

tears, and other serious injuries. Walking 

for thirty minutes, three times weekly 

aids your balance, while maintaining your 

physical and mental fitness. Getting more 

Vitamin D and calcium and doing weight 

training exercises can help strengthen 

your bone density. 

8 

GET ACTIVE AND GET A HOBBY 

Focus on the positive attributes of aging 

as you return to a hobby or interest you had 

before. Activities that may have been set aside 

and neglected for many years can suddenly 

become enjoyable again once you have more 

free time. Hobbies provide you an excellent 

conduit for engagement and interaction with 

pursuits away from your home. 

9 

MAINTAIN A HEALTHY WEIGHT 

Most people put on pounds as they 

get older. Having a healthy weight can 

help you avoid health problems such 

as strokes, osteoarthritis, high blood 

pressure, and certain cancers. Between 

a healthy diet and a proper exercise 

routine, you can stabilize your weight. 


Being healthy and in shape can help you 

avoid the negative attributes of old age. 

This includes weight gain, certain diseases, 

energy loss, and memory loss. Give your 

body what it needs by way of a healthy 

diet and regular exercise, and you will see 

and feel the results. 

ANTI-AGING SUPPLEMENTS 

AND MEDICATIONS 

Speak to your doctor about the correct 

anti-aging supplements that are right 

for you. You want to be taking a healthy 

balance of multivitamins, antioxidants, 

and for some, anti-inflammatory 

medications will be helpful. Taking these 

will help you to have less illness and issues 

with pain, so you can stay active. Make 

these an important part of your daily plan. 

Always have your medications written 

down, and make sure that list is easily 

accessible. This is a great idea if you go to 

different pharmacies for your medicines 

and supplements. Your pharmacists can 

use your list as an easy reference to avoid 

negative drug interactions. 

SEE YOUR DOCTOR REGULARLY 

See your physician regularly and 

follow through with any tests he requests. This 

will keep the doctor abreast of any medical 

changes and concerns. It can also catch any 

serious problems early. When it comes to 

acne problems, the earlier you seek help, the 

easier it is to manage and treat the condition. 

There are an almost endless variety of 

activities with which to fill your retirement 

years. Make the most of your golden years 

by taking responsibility for the health 

and preservation of your mind and body. 

Keep up to date on new ideas by reading 

newsletters and periodicals. The more 

active you are, the healthier your mind 

and body will be by extension. 


43

10 POINTERS TO 

MANAGE YOUR DIABETES 

by 

Jim Maranto 

Follow Us: 

Living with diabetes requires lifestyle changes. These 10 pointers will help you 

live a full life while living with diabetes. 

Changing your lifestyle is hard, 

because you have had the 

same routines for so long. 

Although, when you are 

dealing with diabetes, it is 

crucial to make the necessary changes in 

your life that will benefit your health. Read 

on to learn what changes to make to help 

you manage your diabetes better. 

1 

STAY AWAY FROM CORN SYRUP 

If you have diabetes, then corn syrup 

is something to avoid. Ketchup, pop, and 

other sweets contain this item. That is why 

it is necessary to read the food labels, and 

return it to the shelf when you know that 

it contains corn syrup. Also, be aware that 

outside of the United States corn syrup 

may be listed as something else such as 

glucose or fructose if you are in Canada. 

2 

EAT HEALTHY CARBOHYDRATES 

Lower the risk of getting diabetes 

by eating a diet high in fiber. White 

breads and processed food items usually 

are high-glycemic and up your chances 

of diabetes, but if you make a habit of 

choosing anything with whole grains, 

you are unlikely to eat them. It has been 

widely reported that consuming foods 


47

If you’d like to avoid back pain, then make sure you take the time to read these 11 tips on how to 

liberate yourself from its troubling symptoms. 

 


with whole grains can lower your chance 

of becoming a diabetic. If you have 

diabetes, and you like to snack, it might 

be hard to walk by the vending machines 

at work, or the wonderful-tasting snacks 

in your pantry. It is critical that you 

ignore snacks and eat fruits, vegetables, 

or any other complex carbohydrate. 

Having a diet with healthy carbohydrates 

is good for a person with diabetes. Diets 

that promote very low carbohydrates 

may not be the best option for people 

with diabetes as they don’t give the body 

important substances like vitamins and 

fiber. Carbs naturally give you energy that 

can keep you going throughout the day. 

3 

BE AWARE OF YOUR FOOD INTAKE 

If you find a high glucose reading 

immediately after treating a low reading, 

do not be unduly alarmed. This could mean 

that you are eating and drinking more than 

you should to fix your low level or that your 

body is releasing hormones to make up for 

the low level. Next time, eat or drink half 

the amount you would normally ingest, and 

then check your levels after 30 minutes. 

Even if you have no appetite or feel ill, 


you need to eat healthy, take care of 

yourself, and watch your blood sugar. 

Low glucose for long periods can make 

you feel dehydrated, so clear fluids are 

very important during that time. Skipping 

meals will most likely cause your blood 

sugar levels to rise as your liver begins to 

release glucose in order to give your body 

energy. To keep your blood sugar levels 

stable, eat regular meals and sensible 

carbohydrate-rich snacks. 

4 

AVOID FOODS WITH 

A HIGH GLYCEMIC INDEX 

Find out which foods have a rather 

high glycemic index so you can avoid 

them. Breads, desserts, pastas, cereal, 

and even juices are products that are 

high in the glycemic index. Processed 

food is bad for one’s blood sugar. So 

look into eating vegetables, fresh fruit, 

meat and fish instead. 

5 

FIND OUT IF YOU HAVE 

GESTATIONAL DIABETES 

Make sure you talk with your physician if 

you’re pregnant and feel you might have 

gestational diabetes. Gestational diabetes 

requires you to act immediately to protect 

your health. Not only can you get proper 

medications from your doctor, but he can 

let you know what dietary concerns you 

should know about. 

6 

TAKING INSULIN 

AND GLUCOSE TABLETS 

Take your insulin exactly as prescribed 

by you physician. These types of insulin 

will help to maintain blood sugar as long 

as they are used properly and as directed 

by a physician. If you have diabetes, it 

is important to keep your insulin in an 

insulated bag if you are going away for a 

while. Insulin should remain within a finite 

temperature range and this sort of bag 


49

will prevent it from getting too cold or too 

hot. If you suspect hypoglycemia in your 

life, consider asking for a prescription 

of glucose in tablet form; the tablets are 

simple to take wherever you go and help 

elevate your glucose levels quicker and 

more efficiently than foods with sugar. 

7 

DON’T STOP MANAGING 

YOUR DIABETES 

Managing your diabetes can become 

tiresome, so it’s important to keep 

reminding yourself of all the reasons 

why it’s critical. Remind yourself of life’s 

enjoyments, what is stopping you from 

enjoying those things, and how you can 

work around those blocks. It’s important 

to pay attention to your priorities and let 

them drive your planning. 

8 

START LEADING A 

HEALTHY LIFESTYLE 

Smoking is an unhealthy, dangerous 

practice, but it is even more dangerous 

for a person with diabetes. Do not start 

smoking and if you already do, you should 

consider quitting. Smoking actually 

increases your risk of getting type 2 

diabetes as it makes you resistant to insulin. 

Exercising naturally lowers blood sugar 

and improves insulin sensitivity, which 

is the healthiest way to control your 

blood sugar levels. A combination of 

resistance exercises and aerobic work 

outs will produce optimum results. Getting 

physically active helps lower blood sugar 

levels for both diabetics and people who 

are concerned about becoming diabetic. 


Not only will exercise help you lose 

weight, it can also increase your insulin 

sensitivity and lower blood sugar. It is in 

your best interest to remain as active as 

possible if you want to stay in control of 

your condition. 

9 

BE VIGILANT ABOUT FOOT CARE 

People with diabetes tend to 

experience various foot problems. 

Caring for your feet and being alert to 

any changes in their feeling and function 

is very important in avoiding serious 

consequences, the most severe being 

amputation. Following this advice can help 

ensure you keep your feet healthy even if 

you have diabetes. 

DISCOVER RELAXATION 

METHODS 

Keep stress at bay. Stress and depression 

can cause a diabetic’s blood glucose levels 

to rise. Try different ways to relax in order to 

keep yourself calm, like yoga or meditation. 

Conscious breathing activities can also 

be learned that you can use anywhere 

you are at the time that you need them. 

There are some cases in which diabetes can 

be completely cured. So when you learn 

that you have to make lifestyle changes, 

you must understand the significance of 

the word “life.” This information can help; 

however, it can help just so much. The rest 

is yours to do. 


51

A 7-PART GUIDE TO MAKING INDIVIDUAL 

WEIGHT LOSS PLANS 

by 


Follow Us: 

Sometimes losing 

weight is not 

easy. This can 

be for a variety 

of reasons, but 

one reason in particular is 

that you can’t figure out a 

system that works for you. 

Getting a system and rhythm 

in place is the best thing 

for your weight loss goals 

and here are a few tips that 

might help. 

1 

Losing weight is not easy. Using these 7 tips will help you tweak the right 

weight loss program for you. 

DEVELOP HEALTHY 

EATING HABITS 

Eat breakfast everyday. 

Start your day off with a 

hearty meal that fills you 

with energy and keeps you 

from bad snacking. Eating 

breakfast on a daily basis 

will let your body know that 

it doesn’t need to store as 

much of your food intake 

as fat and the pounds 

can start to shed away. 


55

Read these 10 tips on coping with anxiety and avoid the frustration of being overwhelmed with stress. 

 

Sometimes the easiest way to lose weight 

is simply by eating more vegetables and 

fruits. Try to be adventurous and fit new 

flavors of fruits and vegetables into your 

meals. You could well be introduced to a lot 

of new healthy options that you are certain 

to love. Blending your own fruit smoothies 

or garnishing your breakfast cereal with 

fruit chunks are just two ways to get more 

fruit in your diet. Stews, soups and any 

similar liquid dishes are great places to 

work in more vegetables into your diet. 

Condiments can make matters worse with 

your diet, such as ketchup on hot dogs or 

mayo on burgers. Limit these when you 

can. Condiments contain a lot of empty 

calories and sugar. If you really have to use 

them, make sure it’s a minimal amount. 

2 


FIND WAYS TO GET ACTIVE 

Your weight loss endeavors can 

be greatly helped if you find different 

means of transportation other than cars. 

Calorie burning is guaranteed by walking, 

cycling, running and various other types 

of movements. Calories are stored by 

the body as they build up. However by 

burning those calories it can be prevented. 

Hang out with active people. We are more 

apt to become active when we are around 

those who are already active. A sedentary 

person may cause you to be the same way. 

Use the time spent behind your desk to 

flatten your belly! The primary muscle we 

need to strengthen to flatten our abdomen 

is called the transversus abdominis. Suck 


your stomach in as much as possible, hold 

it and breathe out a couple of times. This 

is an exercise you can easily do anywhere 

to get rid of your tummy fat. 

3 

IMBIBE NEW WEIGHT LOSS HABITS 

Shed old weight gaining habits for 

new weight loss habits. If you put your 

focus on changing in a positive way, you 

are more likely to stick to your diet. Don’t 

think so much about what you can’t have, 

but focus on exchanging something good 

- like a fruit smoothie - for that sausage 

and egg morning biscuit you used to 

pick up. Getting into good habits is 

much easier than breaking existing ones. 

Including green tea in your diet can 

significantly contribute to your weight loss 

goals and also happens to be very good for 

your body in various ways. Many experts 

consider fresh-brewed green tea to be 

among the healthiest beverages you can 

drink next to water. This tasty treat should 

help you achieve your weight loss goal. 

4 

ALTERNATIVE WAYS TO CURB 

HUNGER AND CRAVINGS 

A protein shake can be a good way to 

appease hunger between meals. Using a 

small amount of protein powder combined 

with ice can make a real dent in hunger 

that would normally prompt overeating. 

Do not ignore your cravings. There are 

lots of delicious foods like chips and ice 

cream. These changes will increase the 

nutritional value of your favorite treats 

while decreasing fat and calories. Instead 

of completely ignoring these cravings, you 

can give into them a little. Instead, find a 

healthy alternative to your favorite junk 

food. 

5 

DEVISE STRATEGIES 

FOR PORTION CONTROL 

When you get home from the grocery 

store, devise a routine where you exercise 

portion control by putting foods right away 

into a measured container. Freezer bags 

and Tupperware can help you keep your 


57

portioned food fresh, and protect it from 

freezer burn. When your food is already 

stored in single portions that you can easily 

grab, you will be less likely to overeat. 

If you are eating out, and the server asks 

you if you want salad or soup, get the 

soup unless it is thick; otherwise, choose 

the salad. Either way, you will cut down 

on how much of your entree you eat. 

Enjoy conversation whenever you’re in a 

restaurant. It aids the digestive process and 

slows down your food consumption, allowing 

you to be more discerning about how much you 

eat. Don’t talk with your mouth full; however, 

enjoy some conversation and eat less. 

6 

MANAGE YOUR CALORIE INTAKE 

Losing weight isn’t as hard as it 

seems. First, you need to eliminate certain 

foods from your diet. The first step is to 

get rid of the high-calorie drinks and 

replace them with water. If you choose 

to drink juice or other drinks, make 

sure that they do not contain sugar. 

Treat high calorie foods different than 

other foods when you are trying to shed 

the pounds. For instance, you can have a 

sliver of cake, but pair it with fresh fruit 

to make it appear more substantial. Even 

if only 10% of your meal is forbidden food 

and the other 90% is healthy food, you will 

still be satisfied. 

7 

STRENGTHEN YOUR RESOLVE 

A great way to stay on top of the latest fitness trends is by bookmarking quality 

websites about fitness and weight loss. Anytime you sense that your drive is failing, 

look at these types of websites and get a new boost of energy. Your resolve will be 

stronger and your motivation higher as you read the blog or advice from the pros. 

Use these tips, and make a routine that you can follow every day. Follow the tips, and 

then tweak them a bit to make it more convenient for you. Make sure you make the 

commitment to lose weight, and never lose the motivation to keep going. 


A 14-PART TUTORIAL FOR 

HEMORRHOIDS RELIEF 

by 

Jim Maranto 

Follow Us: 

These 14 tips will help shorten the time required for you to get relief from the 

pain and irritation of hemorrhoids. 

Hemorrhoids are very painful and 

can affect your everyday life. 

Once hemorrhoids are inflamed, 

they extend beyond the body. 

This creates a much more 

painful experience, allowing those afflicted to 

think of little else. It is best to relieve the pain 

and irritation first, then think about ways to 

prevent them. Read on for some helpful tips. 

1 

KEEP THE AREA CLEAN 

Make sure to cleanse the area well 

if you have hemorrhoids. Using a baby 

wipe or other type of cleansing towelette 

meant for the bathroom will feel better on 

your painful skin and will do a great job at 

cleaning you. Taking a warm sitz bath will 

take the pain away. Soak the area for 20 

minutes or more. 


Muscle building is more than just buying a gym membership. These 10 tips will help you design an 

effective program to strengthen your muscles. 

 

2 

REMEDIES WHEN TAKING A BATH 

Relief is possible, no matter 

how bad your condition is. A good 

recommendation for you is to take a sitz 

bath a few times each day, for around 

10 minutes every time. You might also 

be able to relieve pain by putting a 

cold compress on the hemorrhoids. 

Soak in a slightly warm bath with your 

knees elevated. When you bath in 

warm water you can relieve some of 

your hemorrhoid pain as well as any 

inflammation and irritation you may be 

experiencing, which is a really rewarding 

feeling when you actually do it. Lukewarm 

water can increase blood flow in this 

area which can reduce swelling and pain. 

Whenever you need some pain relief, hop 

in the tub, and you’ll soon find you’re 

feeling better. 

3 


SOFTEN STOOL WITH 

PROPER HYDRATION 

Drinking plenty of water is a must for 

those with a history of hemorrhoids. 

Proper hydration contributes to softer 

stools that are easier to pass. You do not 

want to drink as much alcohol or products 

with caffeine. 


63

4 

USE HOME REMEDIES 

Have you heard that you have 

items in your kitchen that can make your 

hemorrhoids better? Ice packs are an 

effective home remedy for discomfort 

associated with hemorrhoids. Applying 

an ice pack will help reduce the pain 

of hemorrhoids. Directly applied to 

the hemorrhoid, ice packs can help. 

Ice is usually pretty good for alleviating 

hemorrhoid pain. Inflamed hemorrhoids 

can cause significant pain. A homemade 

ice pack can minimize swelling, which 

then lessens your pain. Alternate the use 

of an ice pack with the use of a warm 

compress. Alternating between an ice 

pack and a warm bath will relieve your 

inflammation and pain to make you feel 

more comfortable. 

5 

AVOID STRAINING IN THE POTTY 

If you are trying too hard when 

involved in a bowel movement, you 

may give yourself hemorrhoids. Eating 

healthier foods and drinking plenty of 

water will allow the stools to come out 

easier. Squatting is one way you can help 

pass a bowel movement without straining. 

Place a low stool in your bathroom, and 

put your feet on it when you are using 

the toilet. Hemorrhoids aren’t common in 

those places in the world where the people 

squat to defecate. 

6 

DO NOT LIFT HEAVY ITEMS 

Lifting items that are too heavy 

for you to lift can cause hemorrhoids. 

Any strain you place on your body can 

be the same as straining to move your 

bowels. If you are susceptible to frequent 


hemorrhoid attacks, it is best that you 

avoid heavy lifting which will only make 

them worse. 

7 

DON’T RELY ON LAXATIVES 

Never rely on laxatives as a method 

of eliminating hemorrhoids, as they are 

not meant to be taken on an ongoing 

basis. These should not be used for more 

than an occasional boost to your normal 

body function. The laxatives can help you 

through rough patches of constipation, 

so that you can have an easier bowel 

movement, but they’re not a cure for 

hemorrhoids. If you find that you are 

having issues with bowel movements and 

regularity, change your diet. 

8 

WALK YOUR CONSTIPATION AWAY 

If you are suffering from constipation, 

walk around a little before trying to have a 

bowel movement. Walking helps to get the 

body going and can prepare the bowels for 

movement. Doing this avoids any straining 

that isn’t needed and can make hemorrhoids 

worse. A short 10 or 15-minute brisk walk 

will help to get things moving. 

9 

INCREASE YOUR FIBER INTAKE 

Try taking a daily fiber supplement 

when you do not eat enough veggies or 

fruit. When taking them, spread them 

out through the day. Also, drink at 

least eight glasses of water each day to 

prevent hemorrhoids. 


65

USE A DONUT CUSHION 

A donut cushion can provide 

wonderful relief from a painful 

hemorrhoid flare up. This is designed 

for your bottom to give it the most 

comfort while having to sit down with 

hemorrhoids. Just sit down on one, and 

you’ll feel much more at ease than you 

would sitting on most anything else. 

LIMIT CREAM USE 

Creams can help, but you should 

limit their use. Using a cream doesn’t 

actually reduce the irritation or swelling, 

but it does numb the area, making the 

hemorrhoids less painful. If you must 

use these creams for a greater amount of 

time than one week, you should ensure 

your doctor is fine with this. Using 

creams too often could cause pain rather 

than relief. 

PUSH HEMORRHOIDS BACK 

You can protect your hemorrhoids 

from injury by pushing them gently back 

into your anus. If they are not too large 

they may slip back inside easily. This will 

keep them from rubbing against your 

clothing and protect them from injuries. If 

the hemorrhoids are too large or painful, 

refrain from trying this, as it could cause 

further injury. 


DON’T PANIC 

It is normal for hemorrhoids to 

bleed, so do not start to panic if you see 

some blood mixed in with your stools. This 

means you need to consume more fiber, or 

take a softener so your stools pass easier. 

Firmer stools are rubbing up against the 

hemorrhoid too directly and are causing 

bleeding. 

AVOID FOODS THAT CAUSE GAS 

To reduce the pain associated 

with hemorrhoids, try to avoid consuming 

foods that cause excess gas. The effort 

of passing gas can irritate both internal 

and external hemorrhoids. You will 

feel that burning discomfort if you 

eat gas-causing foods, so avoid them. 

Even though most hemorrhoids are 

unexpected and unwelcome, steps can be 

taken to help relieve the pain and swelling 

they bring with them. The article above shows 

some helpful ways that you can take control 

of this condition and bring relief from the 

pain. This malady can sometimes disappear 

on its own, but getting adequate treatment 

for it now can facilitate change quickly. 


67

13 BEAUTY TIPS THAT PRODUCE 

AMAZING RESULTS 

by 


Follow Us: 

There is more to beauty than chance. Use these 14 tips to get the most from 

your beauty regimen. 

There was a 

time when 

only older 

women worried 

about beauty 

regimens. Nowadays, both 

men and women of all ages 

know how helpful beauty 

advice can be. After all, 

looking good is about a lot 

more than lucky genetics. A 

little effort using these tips 

can go a long way. 

1 MOISTURIZE 

YOUR SKIN 

Place some moisturizer 

in a small sample jar 

or in an empty lip gloss 

container. This perfectly 

handy container can be 

kept anywhere, such as 

your purse, travel bag, car 

or even the drawer of your 

work desk. Just put some 

moisturizer all over your 

face when you think your 

skin looks or feels dry. 


71

If you’re looking for info on how to get the best insurance, then these 11 tips will help you avoid ending up 

with a policy that is not right for you. 

 


Using inexpensive coconut oil is a great 

alternative to buying expensive facial 

moisturizer. Coconut oil will minimize the 

appearance of small wrinkles and some 

fine lines because it is absorbed by the 

skin easily. It can treat skin irritations like 

psoriasis, acne and eczema because it is a 

natural antibacterial treatment. 

2 

USE A MILD CLEANSER 

No matter what kind of skin you 

have, it is important to use a mild cleanser 

once or twice daily. It’s vital to remove all 

traces of makeup from your face before 

you start using a cleanser. If you don’t 

properly clean your face, it can cause 

clogged pores and often acne. 

3 

REMOVING HAIR AFTER A FAKE TAN 

Remember to remove hair 24 hours 

prior to applying your fake tan. Just as you 

should shave 24 hours before your fake 

tan application, you should wait 24 hours 

to shave again. This will ensure your fake 

tan is smooth and even. 

4 

COMPLEMENT YOUR EYES, 

ENHANCE YOUR LASHES 

To play up the color of your beautiful hazel 

or gorgeous green eyes, choose darker 

neutrals that create contrast against lighter 

eyes, shades that have a red base to bring out 

the green, or other complementary shades. 

Colors such as lavender, pewter and purple 

will enhance the gold and green in hazel eyes. 


Eyelashes are easy to enhance and they 

make a dramatic difference in your 

appearance. If you are going to use 

mascara, always make use of an eyelash 

curler beforehand. This small step draws 

attention to your curled eyelashes. 

5 

FRESHEN UP YOUR MAKEUP 

A fluffy brush and a dusting of matte 

powder are all it takes to freshen up your 

makeup if you need to go from daytime to 

night. Dab some shimmering powder on 

your cheekbones, and you’re good to go. 

6 

DON’T FORGET YOUR 

CROWNING GLORY 

You can use baking soda to restore your 

hair’s shininess! Mix a little baking soda 

with your regular amount of shampoo. 

Proceed to wash your hair as normal. 

This strips away product build-up and 

leaves your hair looking shiny and clean. 

When styling your hair, always work in 

sections, and start at the back. Special 

attention should be paid to the back section 

of your hair as this area is the hardest to 

style. Begin with the back if you want to 

maximize your blow-drying experience. 

Using makeup to touch up your roots 

can stop them from showing until that 

next trip to the salon. Gray roots can 

easily be covered with a dab of mascara 

if your hair is darker. If you have 

blonde hair, try hairspray with a yellow 

or gold eyeshadow. 

7 

CARE FOR YOUR EYELINER 

Sharpen your eyeliner and lip liner 

on a regular basis. By keeping them 

sharpened, they will be clean and ready 

to use. If you tend to break your eyeliners 

when you sharpen them, try placing them 

in the fridge for a few minutes. 


73

8 

REMEDIES FOR DRY SKIN 

When your skin is dehydrated, 

the stress will make it look wrinkled, dry 

and dull. Use a dry, soft brush on your 

dry skin before showering to stimulate 

your oil glands. Use a circular motion if 

you want to keep your face moisturized. 

You have to consume eight glasses of 

water every day for your skin to look great. 

Be certain to drink 64 ounces of pure 

filtered water daily for the best results. 

To jazz up what you drink, add a splash of 

juice or a lemon slice to the water. Your 

skin will thank you for it. 

9 

STORE BEAUTY PRODUCTS 

IN A COOL PLACE 

You should set aside some space in your 

fridge for beauty products. You should 

at least do this in the summertime. If it 

is particularly hot outside you can keep 

your beauty products in the refrigerator. 

Applying cool moisturizer or toner will also 

feel good on your skin, especially during a 

heat wave. 

BE HAPPY 

WITH YOURSELF 

You should not try to compare yourself to 

supermodels. Being beautiful is not about 

being the best, it is about being confident 

with who you are. This will help in many 

areas, not just beauty. 

LET YOUR EYES SPARKLE 

Using eye drops periodically during 

the day can make your eyes sparkle. 

Your eyes will look less tired and the 

redness will also go away leaving you 

looking refreshed and ready to take 

on the world. Have a bottle on hand in 

your handbag or desk drawer. Apply the 

drops no more than the directions allow. 


There are ways to deal with those unsightly 

bags and dark circles under your eyes. For 

example, when applying moisturizer, begin 

by massaging the outer area of your eye and 

working inward. This helps with drainage 

and gives your face a nice youthful glow. 

Putting potato slices on your eyes can 

help reduce puffiness. Let it sit there for 

10 minutes. As alternatives, you can use a 

cucumber, teabags or a chilled teaspoon. 

These are ways you can reduce puffiness 

and make your eyes look better quickly. 

AIM FOR THAT WINNING SMILE 

Your beauty regimen should 

include regular maintenance of your 

teeth and gums. Being able to deploy a 

confident, winning smile will serve you 

well in all your relationships, romantic, 

friendly, and professional. This will 

translate into better quality of life overall. 

ASK ABOUT CHEMICAL 

PEEL TREATMENTS 

If you’re unhappy with how your skin 

looks, you could talk to a dermatologist 

about a chemical peel treatment. A 

chemical peel can remove any dead skin 

and encourage new skin cell growth. 

As a result, you can achieve skin that 

looks cleaner and is more rejuvenated. 

There is more to beauty than chance. 

Beauty can be said to be in the eye of the 

beholder; however, natural beauty can be 

enhanced. Dedicating yourself to looking 

more beautiful can produce amazing 

results if you have the right information. 

Hopefully, the tips you have learned here 

can help you get the most from your 

beauty regimen. 


75

A 10-PART WALKTHROUGH ABOUT 

MUSCLE BUILDING 

by 

Jim Maranto 

Follow Us: 

Muscle building is more than just buying a gym membership. These 10 tips will 

help you design an effective program to strengthen your muscles. 

To increase the size of your 

muscles, work on exercising 

your brain. To get the most 

out of your workout effort, 

begin to gather information 

about the most effective techniques for 

fast results. Keep reading to learn how 

you can successfully build muscles to have 

that body you desire. 

1 

ENSURE TO EAT HEALTHY 

Make sure to eat plenty of 

vegetables. Proteins, complex carbs and 

vegetables are all important for building 

muscle. Veggies have nutrients that 

other foods high in carbs and proteins 

do not. These are also wonderful sources 

of natural fiber. Fiber makes your body 

able to use the protein you consume. 

It is necessary to monitor your calories, 

if you want to build muscle. You can eat 

either good calories or bad calories, 

and therefore, it is necessary to educate 

yourself about what foods are good for 

muscle building. Working out while eating 

a bad diet won’t build muscle. Instead, it 

will cause you to become obese. 


79

These 14 tips will help shorten the time required for you to get relief from the pain and irritation of 

hemorrhoids. 

 


2 

PACE YOURSELF 

A lot of people try to workout too 

quickly. Focusing on technique while 

doing your repetitions more slowly 

will significantly improve your results, 

regardless of the exercise you are working 

on. Take things slowly, ensuring that you 

are doing the exercise the right way. 

3 

HAVE A FOCUSED APPROACH 

Focus on important exercises such 

as the deadlift, squat, and bench press. 

These key exercises form the foundation of 

any good bodybuilding routine, and rightly 

so. They have all been proven to increase 

muscle bulk and strength, as well as improve 

conditioning. Include at least one of these 

exercises in every single workout you do. 

Squats, dead lifts and bench presses 

are the three essential muscle building 

exercises. By doing these exercises, you 

will build muscles and get in shape fast. 

Consider these exercises to be your 

core workout, even if you decide to add 

additional components into your routine. 


4 

INCREASE YOUR PROTEIN INTAKE 

You must increase the amount of protein you eat when you embark on a muscle 

building program. Getting enough protein is easier if you use protein supplements and 

shakes. Such beverages are especially useful following exercise and just prior to bedtime. 

You should only drink one shake per day if you’re trying to lose weight. If you wish to 

gain mass along with muscle, on the other hand, you can consume up to three each day. 

Eat tons of protein when you’re attempting to add muscle. Protein is the primary building 

block in muscle building, and consuming too little could cause your muscles to diminish, 

making your efforts in bulking up useless. You may need up to one gram of protein per 

pound of body weight each day. 

5 

CREATE A MUSCLE BUILDING PLAN 

Compound exercises are an 

important part of any muscle building 

plan. These exercises use various 

muscles at once. Bench presses, 

for example, work your chest, arms 

and shoulders at the same time. 

When you do workout try your best to 

train muscles that are opposing, so do 

things like train your back with your chest 

or your hamstrings with your quads. 

By doing this, one muscle can relax as 

another one works. The result is increasing 

your workout intensity by limiting the 

time you need to spend at the gym. 

Keep in mind the three most important 

exercises, and always include them into 

your workout program. These bodybuilding 

exercises include dead-lifts, bench 

presses and squats. These exercises are 

designed to help you bulk up, but they also 

improve your strength and endurance as 

well. It’s important to tailor your exercises 

to include variations of these regularly. 


81

6 

KNOW THE BEST ROUTINE FOR YOU 

When you think of building muscle, 

understand that this does not necessarily 

translate to becoming a body builder. 

Since there are so many kinds of muscle 

building routines, you have to figure 

out which one is the best for you. If you 

want to have very large muscles, then 

you will probably need to add some 

type of supplement to your workout. 

You can become stronger by implementing 

an effective muscle development workout 

regimen. Your ability to gradually increase 

the weights you are lifting is a good 

indication of the success of your routine. 

When you first embrace weight training, 

you should expect your lifting capacity 

to increase by roughly five percent after 

two workout sessions. If you consistently 

fall short of this goal, figure out what you 

might be doing wrong. If you still feel weak 

from your last workout, you may not have 

given yourself enough time to recover. 

7 

ENSURE PROPER HYDRATION 

Staying hydrated is essential for the 

effective building of muscle. Dehydrated 

muscles will be extremely prone to injury, 

and also won’t recover as quickly after you 

exercise. Proper hydration also plays a key 

role in both maintaining and increasing 

muscle mass, making it an important 

factor for many reasons. 


8 

GROW YOUR MUSCLES WITH 

PLYOMETRIC EXERCISES 

Plyometric exercises are something you want 

to do. Plyometric exercises help your body have 

better fast twitch fibers that also help muscles 

grow. Plyometrics are similar to ballistic moves 

due to the fact that acceleration is required. For 

example, when you do plyometric push-ups, 

let your hands come off the floor, propelling 

your body upward. 

9 

BE SAFE WHEN 

INCREASING REPETITIONS 

You can cut corners a bit when you lift, 

although always be safe. If you use more 

of your body to get a few extra reps into 

your workout then you are increasing the 

output of your workout. However, you do 

not want to cheat too much. Have a rep 

speed that’s controlled. You should always 

keep a good posture. 

IMPROVE YOUR BICEP CURL 

Improve your bicep curl to increase results. You only get half the benefit you 

could get from a normal bicep curl, as you likely don’t move the bar beyond the parallel 

point during the “up” part of the exercise. However, the strongest portion of curls is the 

upper part. Do your barbell curl sitting down to avoid losing the benefit of this exercise. 

Muscle building takes a lot more to achieve than buying a gym membership. If you want 

to get the right results, you need the right approach. Use the tips you just read to help you 

design a muscle building program that will get you stronger muscles as quickly as possible. 


83

11 POINTERS ON GETTING AROUND 

SEVERE BACK PAIN 

by 


Follow Us: 

lot of people 

A 

suffer from 

back pain. 

There are 

various steps 

to eliminate or reduce 

your daily back pain. By 

using the appropriate 

suggestions given in the 

article, you should be 

able to notice a significant 

decrease in your pain level. 

1 

If you’d like to avoid back pain, then make sure you take the time to read 

these 11 tips on how to liberate yourself from its troubling symptoms. 

KNOW EMERGENCY 

CARE OPTIONS 

People often ignore their 

bodies. They think they can 

just walk off, or ignore the 

pain. Too much movement 

can make pain worse. Do 

all you can to take it as 

easy as you can, and wait 

for the pain to subside. 

If you have severe back pain 

and are unable to schedule 

an appointment with your 

regular physician, consider 


87

going to the emergency room to avoid 

doing permanent damage to your spine. 

Lying flat on the back with the knees bent 

is a position that many people suffering 

from back injuries, such as ruptured discs, 

find comfortable. This position relieves 

any tension in your tendons and muscles 

that run down your back and through your 

legs. 

2 

KNOW WHEN IT’S TIME 

TO SEE A DOCTOR 

It is generally a good idea to rest a few days 

after a back injury occurs so that you can get 

a better idea of how serious it is and lessen 

the likelihood of injuring it further. If the pain 

ends quickly, it was probably just a minor 

injury. However, if the pain does not subside 

and only worsens, then you know that it’s 

time to visit a doctor or a back specialist 

to figure out what’s causing the pain. You 

may make your condition worse by resting 

too much, so do not stay inactive for more 

than two days as this can cause muscles 

to atrophy more than they already have. 

If you are having any kind of considerable 

pain in your back, you should talk to a 

doctor; a physician can properly diagnose 

the root of the problem. Doctors could run 

some tests, including blood tests. They will 

also glance at your medical history to look 

for other reasons you might be suffering 

from this condition. 

Living with diabetes requires lifestyle changes. These 10 pointers will help you live a full life while living with 

diabetes. 

 


3 

PRACTICE CORRECT POSTURE 

If you have back pain, make sure that you maintain good posture; stand, don’t 

slouch when performing household chores like cleaning or vacuuming. Your back will 

suffer pain if you remain bent while pushing or pulling household appliances. Try to move 

a vacuum cleaner forward with the weight of leg muscles rather than using your back. 

If you spend long hours sitting in an office chair, bring a small footstool in to use if your 

back starts to hurt. When you feel the onset of pain, elevate your feet with the stool. 

The elevation of your feet can eliminate pain before it gets worse. 


4 

VISIT A CHIROPRACTOR 

If you have had back injuries, go 

to the chiropractor to protect yourself 

so you can avoid back pain in the future. 

A chiropractor can fix any small issues 

before they turn into serious injuries. If 

you haven’t had success with any of the 

back pain treatments you’ve tried, you may 

want to consider having an adjustment 

done by a chiropractor. They can take 

X-rays and discuss potential treatments 

with you based off of the findings. Before 

long, with a few easy adjustments, the 

pain will diminish. 

5 

MAKE SURE TO HAVE 

A HEALTHY DIET 

A healthy diet will almost always include 

large amounts of water, preferably up to 

62 ounces daily. A nutritious and healthy 

diet can heal many ills and prevent many 

health problems. Not only can you get a 

healthier body, but you can take some 

pressure off of your back and help it 

significantly. 

6 

GET RELIEF FROM PAIN RELIEVERS 

Start with basic, simple steps to 

treat your back pain. You will often get 

much relief just by resting your back for a 

couple of days. As you wait for your pain 

to subside, you can get some immediate 

relief from an anti-inflammatory pain 

reliever like naproxen or ibuprofen. You 

can further relieve the pain in your back 

by using heat or cold. 

7 

DRINK COFFEE FOR PAIN RELIEF 

It sounds kind of crazy, but drinking 

coffee can actually help you relieve back 

pain. New medical studies showed caffeine 

in coffee blocks the chemical adenosine. 

Adenosine tightens your back muscles. By 

drinking coffee, you are preventing that 

from happening and helping your muscles 

stay flexible. 


89

8 

DO SOME GENTLE STRETCHES 

Immobility from back pain can be helped by gentle stretches of the muscles around 

the back. Injury to your back can cause your entire body to hurt! Stretch all surrounding 

groups of muscles, too. 

9 

APPLY LIFTING TECHNIQUES 

If you are carrying heavy bags or other items, try to switch the bags from one side 

to the other. If you only carry the load on one particular side, your back muscles could 

get stressed, which may cause later pain. Whenever you are lifting, even lighter items 

that do not require much strength, bend your knees to utilize leg muscles and not your 

back. If you do not use proper lifting techniques, you will hurt your back trying to lift 

heavy things. Use your knees to lift and keep the item close to your body, so your core 

muscles assist in lifting. 

GET A PROFESSIONAL MASSAGE 

Getting a massage can help make 

your pain disappear. Everyday life and the 

stress associated with it is responsible for 

a great deal of back pain. A massage will 

help you recover quickly and if you make 

this a habit, you might be able to get rid of 

pain entirely. 

APPLY HEAT TO YOUR BACK 

While dealing with back pain, you 

should try to relax and calm any muscles 

that are experiencing spasms. The fastest 

relief can be found by applying heat to 

those muscles while lying on your back. It 

is also a good idea to reduce how much 

sodium you eat and drink and instead 

drink a ton of water. Dehydration can 

actually cause or worsen spasms, so lots of 

liquids and minimal salt can be beneficial. 

As you can now see, there are several 

methods you can implement to help ease 

your back pain. Utilize these suggestions 

to assist you in becoming liberated from 

your troubling symptoms. You deserve to 

live a life free of back pain. You have to 

ultimately make this decision. 


8 USEFUL TIPS TO INCREASE 

MIND POWER AND MEMORY 

by 

Jim Maranto 

Follow Us: 

If you’re looking for info on how to boost your memory, then these 8 tips will 

help you get up to speed and avoid memory loss. 

Memory loss is definitely a 

frustrating experience - and 

it can happen to anyone. 

A number of effective 

techniques exist that will 

help you improve your memory so you 

can bring information to mind with ease. 

When you want to retain information, or 

recall it better than you’ve been able to in 

the past, rely on this advice. 

1 

FUN MEMORY 

STRENGTHENING METHODS 

Anything that exercises memory, such 

as crossword puzzles or games, can 

strengthen your ability to remember. 

You can find plenty of memory games 

via the Internet, at most stores, and even 

in some newspapers and magazines. 

Memory games have the added benefit of 

helping to steady your concentration, and 


lengthen your attention span. Many memory games are available for free on the Internet. 

A time-tested way to strengthen your memory is to play memory games. It’s similar to 

how exercise keeps your body in shape. By regularly challenging your brain, you will 

improve your memory, focus, and concentration. Good games that are known to boost 

memory are word searches, crossword puzzles and brain teasers. 

There are many factors to consider before undergoing cosmetic surgery. These 9 tips will help you 

prepare mentally, physically and financially. 

 


2 

USE MEMORY 

BUILDING TECHNIQUES 

One way to improve memory is by 

building a “memory tree.” The trunk of 

the tree is the general subject, focus 

on this first. The next thing to do is to 

allow crucial details to come out from 

that. You then want to assign little 

leaves to the less important areas of the 

branches. Visualizing information in this 

way can help your mind stay organized, 

and make it easier to recall details. 

If you want to increase your memory 

skills and be able to retain information 

longer, try using mnemonic devices. 

Mnemonic devices are prompts that aid 

you in remembering something, just as 

shorthand aids a writer. You will associate 

information with another word, you will 

be able to relate it and have a map to that 

memory. In addition, retelling important 

information that you want to remember 

can be an effective way to get it into 

your long-term memory. Putting it into 

your own words takes understanding, 

and information that is understood is 

remembered more easily. 


95

3 

INGRAIN INFORMATION 

INTO MEMORY 

If you need to commit a set of facts to 

memory, try studying that information in 

many different environments. This way, 

the information is not associated with a 

particular place. Instead, it becomes a 

part of you. You will make the information 

something you will remember forever if 

you make a conscious effort to study in a 

variety of places. 

4 

STRIVE FOR HAPPINESS 

Avoid unpleasant or negative 

thoughts to increase your memory. 

Research clearly shows that high stress 

levels are detrimental to memory 

retention. Negative thoughts have also 

been shown to interfere with the memory 

building processes of the brain. Speak 

with a medical professional about safe 

and effective methods for relieving stress. 

The ability to recall things can become 

strained during times of mental stress. If 

you are learning something new or trying to 

recall the location of an object, try to relax 

first. It is important to allow yourself some 

time to recall the memory you are striving 

for, and to have patience with yourself. 

If you want to have a good memory, remain 

active socially. This keeps you awake and 

your spirits up. If you are depressed or 

lonely, your brain does not get stimulated 

and exercised. Engaging in stimulating 

conversation with others will keep your 

mind going and memory better. 


5 

LINK OLD AND NEW INFORMATION 

When attempting to absorb new 

information, make sure you make an 

effort to draw a correlation between what 

you’re learning now and what you already 

know. Developing such organic ties greatly 

boosts your likelihood of permanently 

cataloging the new information. Plus, the 

relational exercises will more than likely 

speed up the memorization process! 

Learn to relate important new information 

with existing information in your mind. This 

will help you expand your memorization 

abilities. To increase the speed at which 

you remember something for long term, 

you should attempt to associate it with 

someone that you truly know well. 

Try to associate the people you meet with 

people you know with that name. This will 

help you remember names. If necessary, 

think of a celebrity or high-profile person 

with the same name. By using either of 

these techniques, you will be able to 

readily remember someone’s name. 

6 

STRIVE TO BE HEALTHY 

Adapt your diet to meet the nutritional 

needs of your brain. There are fats that are 

beneficial to the health of your brain. Include 

foods like fish and walnuts in your diet, and 

try to avoid trans fats; you can include oils 

from olives or flax seeds if you would rather 

use them. Regular exercise is a great strategy 

to help improve your memory. A little bit of 

exercise a day can help a lot. 


97

7 

KEEP YOUR BRAIN FIT WITH SLEEP AND MEDITATION 

Sleep an adequate number of hours per night. Many studies support the notion that 

daily events cannot be committed to memory without adequate sleep. If you are too tired 

to concentrate, you will not be able to store new information into your long-term memory. 

Many people swear by meditation as an effective means of improving memory function 

in a productive, holistic manner. To meditate, find a calm, comfortable spot, and try to 

focus all of your thoughts on your breath going in and out. Aim for approximately 30 

minutes per day to assist your brain in staying fit. 

8 

FOCUS ON LEARNING 

NEW INFORMATION 

If you are trying to remember things, 

put your focus solely onto what you 

are learning. Humans store items 

to be remembered in the long-term 

memory part of the brain. Distractions 

interfere with the process of storing 

information in long-term memory. 

Pay attention when introduced to new 

information and it will be easier to 

remember. To remember names of 

new people, picture the spelling in your 

mind or ask them how to spell their 

name. You could try asking them how 

they spell their name as an icebreaker. 

Then, repeat the name out loud once 

to solidify the memory. Sneak your 

memory tricks into conversations with 

others, and you will not have any issue 

recalling the information at a later point. 

It was stated that these tips would help 

you to recall the information that is in 

your memory when you need it. Hopefully 

these tips will help you to find the way to 

do just that. It will make things in your life 

much easier and less frustrating than it 

was when you forgot it all. 


11 PRINCIPLES FOR CONSIDERING 

HEALTH INSURANCE 

by 


Follow Us: 

If you’re looking for info on how to get the best insurance, then these 11 tips 

will help you avoid ending up with a policy that is not right for you. 

There is a lot to know about 

health insurance. It can 

seem impossible to figure 

out because there are many 

variables and confusing terms 

to consider. However, it is critical to seek 

education on this topic because it can be a 

very important decision to make. This is a 

great place to start, and the tips here will 

get the ball rolling. 

1 

FIND AN INSURANCE 

THAT FITS YOUR NEEDS 

You need to find a health insurance plan 

that can fit your individual needs. Different 

options that you are going to have are POS, 

PPO and HMO. All three have varying options 

that you can investigate and think about prior 

to choosing any particular one. Importantly, 

double-check that your current doctor is 

available for use in any plan you are considering. 


There is more to beauty than chance. Use these 14 tips to get the most from your beauty regimen. 


If you’ve just graduated from college and 

are looking to purchase health insurance 

for the first time, keep the following in 

mind. Many employers will provide health 

insurance for their employees that you 

can use. Under current health care laws, 

those under 26 years of age are allowed 

to remain on the insurance policy of their 

parents, though this could change. Be 

sure to check out individual policies, too. 

When you are going to be switching to 

a different insurance policy, be sure to 

have all of the facts about your new plan. 

Know what is covered, what your annual 

payments are, what the deductible is, and 

what your out-of-pocket costs are. Keep all 

of your paperwork handy so you can really 

choose the best policy for you. 

2 

VISION INSURANCE OPTIONS 

Vision insurance is wise if you’ve 

had a history of vision issues in the past 

or if it’s in your family history. Coverage 

could include your physical exams as well 

as portions of the cost for spectacles and 

contacts. You are not required to have 

vision insurance, and not opting for this 

coverage can actually sometimes save 

people money. 


103

3 

CATASTROPHIC AND COMPREHENSIVE INSURANCE 

Catastrophic coverage may save money on health insurance premiums. However, 

comprehensive coverage will save money in the long run if you have any serious medical needs. 

Catastrophic coverage is for emergency visits and hospitalization, while comprehensive 

coverage help pay the cost of doctors visits, prescriptions and mental health care. 

Although catastrophic health insurance offers low premiums, it has high deductibles, 

so do your homework. It needs to cover relevant types of catastrophic events. After you 

purchase the policy, set up a specified savings account. Make regular deposits into this 

account so that you will be able to afford your deductibles if anything catastrophic occurs. 

4 

PREMIUMS CAN BE 

CLAIMED ON YOUR TAXES 

Let your health insurance get your 

money back on your taxes. Not everyone 

is aware of this fact, but the amount of 

money you pay in for health insurance 

premiums can actually be claimed on 

your taxes. Health insurance premiums, 

prescription costs, deductibles and other 

expenses not covered by insurance may 

be deductible on your tax return. Get 

the advice of your tax accountant if 

you are unsure about which expenses 

are deductible. 

5 

WHAT IS CONTAINED 

IN THE FINE PRINT 

Expect that there will be loopholes in 

any health insurance policy. Read every 

page of the policy, so you won’t be 

surprised when the company tells you that 

something isn’t covered. You may have 

to pay for certain things yourself such as 

some prescriptions or procedures. 


6 

DO NOT VOLUNTEER 

EXTRA INFORMATION 

When your health insurer telephones you 

during the insurance application process, 

do not volunteer any extra information. 

Be sure that you are only answering the 

questions that they ask. If you volunteer 

extra information they will make a record 

of it, and may use it to raise your premiums, 

or even deny you insurance coverage at all. 

7 

USING YOUR INSURANCE 

FOR MEDICINES 

You need to review your health insurance 

policy to see if any prescriptions are 

covered in the policy. This list can change 

each year, so a prescription that is covered 

one year may not be the next. Be sure to 

check the list every time you re-enroll. No 

matter what, you will save money by buying 

generics over brand name drugs. Generics 

are available in most cases and contain the 

exact same ingredients as a brand name. 

8 

KNOW INSURANCE REGULATIONS 

Remember that each state regulates 

the private insurance companies under its 

own jurisdiction, so interstate commerce 

laws prevent private insurance from being 

sold to you in one state if you live in 

another. What this means is that you may 

not be covered for a hospital visit out-ofstate. 

Ask your insurer what the rules are 

for you, and invest in travel insurance if 

you plan to leave your home state. 

9 

KEEP TRACK OF YOUR 

MEDICAL EXPENSES 

You need to keep track of everything 

that you spend on your medical care. 

Prescriptions, doctor visit co-pays, 

deductibles, and premiums all need to 

be accounted for when you are searching 

for new health insurance. Be aware of 

what you can afford to pay for coverage 

and deductibles, whether it is for you or 

someone else in your family. 


105

KNOW IF YOU CAN 

KEEP YOUR DOCTOR 

Know if you can keep your current doctor. 

If you like and trust your physician, then 

the ability to stay with him is an essential 

consideration in choosing your next 

health insurance policy. Ask the physician 

whether he or she is partnered with any 

insurances or which insurance he accepts. 

SAVE ON GROUP INSURANCE 

Insurance companies offer 

insurance discounts to groups of 

people, such as a company’s employees. 

You will not have access to this if you 

work as a self-employed individual. 

Try joining an association or group, 

like the Freelancers Union. These 

groups offer many benefits, including 

access to low cost health insurance. 

As indicated by this article, there is a 

wealth of information available to help 

you readily understand the intricacies 

and complexities of health insurance. 

Take the time to learn as much as you 

can before you invest in a policy. The 

hints and tips that were given to you in 

this article can help you make decisions 

about your health insurance that are 

more prudent, more informed, and more 

financially sound. 


A 10-PART GUIDE ON HOW TO 

COPE WITH ANXIETY 

by 

Jim Maranto 

Follow Us: 

Read these 10 tips on coping with anxiety and avoid the frustration of being 

overwhelmed with stress. 

Do you find that anxiety prevents 

you from enjoying life as 

you should? You should find 

helpful techniques for stress 

management. Breathing 

exercises can go a long way, as well as therapy 

sessions and medication. Read through this 

article and see how you can learn how to 

manage your stress in different ways. 

1 

TONE DOWN YOUR 

ANXIETY WITH MUSIC 

Music is great at helping you deal with 

anxiety. If you feel like you are suffering 

from anxiety, put on your favorite album. 

Tune yourself in to every note. Soon, you 

will be able to forget the things that are 

making you anxious. Keeping your mind 

occupied can help you with your anxiety. 


Losing weight is not easy. Using these 7 tips will help you tweak the right weight loss program for you. 


2 

CONTROL YOUR BREATHING 

Pay attention to your breathing when 

you feel unduly stressed or anxious. You 

should be short of breath or feel a weight 

on your chest. When you feel anxious, you 

can easily forget how to breathe correctly. 

However, if you are mindful of it, you can 

regulate your breathing so that you can 

calm yourself and regain control. Make an 

effort to remind yourself to focus on your 

breathing when you feel yourself panic. 

You can effectively take back control of 

the disruption of your breathing by using 

a pattern to the intake and release of your 

breath. Take breaths, count to yourself and 

allow relief to take over your mind. For the 

best result, pick a spot that is quiet so you 

can practice controlling your breathing. 

3 

DON’T KEEP ANXIETY BOTTLED UP 

You are not the only one who has 

to deal with anxiety. Just by looking at 

all the supplements on the market which 

deal with anxiety, you will quickly realize 

that millions of people suffer from anxiety 

on a daily basis. So remember, you are 

not alone, there are ways to treat it. 


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Identify a trusted confidant. Use him 

or her as a sounding board to discuss 

your anxiety with. If you have a trusted 

person to discuss problems with, you 

can keep from trapping feelings inside. 

Keeping your feelings to yourself 

always makes things much worse. 

Talking to someone you trust can help 

you with anxiety. When you talk out your 

feelings, even if they are negative, it can 

help you. It’s even better if you can locate a 

trustworthy person who has gone through 

the same thing. 

4 

CREATE DAILY GOALS 

Make daily goals for yourself. When 

you have a set goal to achieve by the end 

of the day, your focus will remain solely on 

that goal. This keeps you and your mind 

busy and will also keep you from thinking 

about the negative thoughts that bring on 

anxiety attacks. 

5 

KEEP YOURSELF OCCUPPIED 

Maintaining constant activity is 

sometimes the best way to conquer 

anxiety. If you don’t have anything to 

distract your brain, then you tend to 

stew over things that you cannot change 

and this can enhance your anxiety. 

Do simple chores, such as cleaning 

your car or general house cleaning. 

You will find the distraction beneficial. 

Get your friends together to join a yoga 

studio to reduce your anxious feelings. 

Yoga can help you focus your energy and 

thoughts using physical tasks. Yoga is 

physically relaxing and may help anxiety 

sufferers feel less edgy. 

6 

GET INTO THE HABIT OF WRITING 

Many people have allowed stress 

to build up within their thoughts. If 

you are having a hard time turning off 

anxious thoughts as you go to sleep, try 


writing them in a journal. Keep a diary. 

By using this technique you can free 

yourself of current anxiety as well as 

learning new ways to cope with stress. 

When writing in a journal, write down 

not only the things that are causing your 

anxiety, but also how you are feeling 

about certain situations. Spending some 

time putting your worries down on paper 

will assist you in feeling like you have 

released your troubles; you’ll be able to 

sleep without being obsessive about them. 

Make your writing a nightly habit or use it 

as needed. 

7 

EMBRACE THE UNKNOWN 

You must learn to deal with the 

uncertain. There is no secret way to 

eliminate the unexpected happenings 

of a normal life. Worrying doesn’t solve 

problems on its own or give you the 

predictable results you may crave. This will 

prevent you from enjoying the good things 

in your life right now. Simply embrace the 

concept of uncertainty, and understand 

that it is unnecessary to always have 

instant solutions to thorny problems. 

8 

MAKE TIME TO FACE 

YOUR ANXIETY 

Schedule yourself a time of day when you 

can think about what worries you. Remind 

yourself not to think about these issues 

until it is time. Allot an hour to address 

these things. At the end of that scheduled 

time, revert back to not thinking about 

those things until your next allotted time. 

Scheduling in this way can be a very effective 

means of controlling anxiety in your life. 

If you do not make a little time to relax, 

anxiety will become a problem in your life. 

Make it a required part of each day to take 

a relaxation break, where you can enjoy 

some tea, read or just nap. 20 minutes of 

relaxation a day can really help decrease 

anxiety levels over time. 


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9 

LIVE IN THE HERE AND NOW 

Live your life in the present as much 

as possible. A horrible habit formed by 

those who suffer from anxiety is putting 

too much thought on the past or future. 

This will only serve to overwhelm you, 

causing even more worry, which will 

eventually turn into an anxiety attack. 

Keep anxious feelings to a low level and 

do not focus on anxious thoughts. 

KNOW WHAT MAKES YOU ANXIOUS 

Think about what triggers your 

anxiety, and make a mental note of each 

one. Doing so makes you more aware of 

your triggers, which lets you consciously 

deal with them easier. Do you find that 

most of your stress is work related? 

Maybe you can try to move to a new area 

or project. By understanding the causes of 

your anxiety, you will begin to get rid of it. 

Make certain that you utilize the advice 

here the very next time you have anxious 

feelings. You will likely find that some 

methods work well, and others not at all, 

so keep trying them all until you find the 

most effective approach. Be patient and 

keep in mind that the things that you do 

will be able to help you control stress. 



CHIROPRACTIC CARE 

by 


Follow Us: 

If you are considering chiropractic care for your back pains, these 11 tips will 

provide you information to get the best results. 

Chiropractic care 

baffles many 

people. This 

article is to help 

out people in 

that exact situation. Here, 

you’ll get some chiropractic 

care advice, and that’s why 

you should take a minute 

to read along. 

1 

WHAT CAN 

CAUSE BACK PAIN 

A lot of people carry 

around a wallet in their 

back pocket when it’s 

actually better to keep it in 

the front pocket. Doing so 

can actually cause unusual 

levels of strain in the lower 

back. It can cause excess 

pressure on your back and 

internal organs. Try putting 

your wallet in your front 

pocket to prevent this. 

If you have 

frequent problems 


with your back, avoid sleeping on your stomach. This makes it so the spine 

isn’t in a natural position. Spend your nights sleeping on your back instead, 

and keep pillows beneath your shoulders and knees. A rolled up towel can be 

added under the neck. That way, you will keep the spine in proper alignment. 

Being in a hunched position for a prolonged period can be detrimental to your back 

health. This strains your back muscles and spine, and it causes lower back pain that’s 

felt immediately when you stand straight. Whenever you are forced to hunch over, be 

sure to take frequent movement and stretch breaks. 

If you’re looking for info on how to whiten your teeth, then these 8 tips will help you get up to speed and 

avoid embarassing moments when you smile. 

 


2 

GET YOUR DOCTOR’S OPINION FIRST 

Visit your physician before 

consulting a chiropractor. You need your 

doctor’s assessment for the problem. 

That way, the chiropractor will be able to 

determine the right course of action. It 

may turn out that chiropractic care is not 

the ideal alternative. The doctor could 

recommend an alternative. 

3 

RESEARCH YOUR 

PROSPECTIVE CHIROPRACTOR 

If you want to pick a good chiropractor to 

help you with back issues, choose the right 

one right away. While many chiropractors 

are there to help you out, you may not be 

able to trust some of them. You may have 

heard a horror story before. Before going 

to a chiropractor, research him or her first. 


119

It is easier than ever to find a skilled, trained chiropractor. Lots of folks across the globe 

love chiropractic treatment. It should please you to know that chiropractors receive 

intense training and require certification. They must thoroughly understand the human 

anatomy in addition to completing four years of training on a graduate level. Any 

chiropractor you go to should be trained and certified. 

4 

MAKE SURE YOU CAN TRUST 

YOUR CHIROPRACTOR 

It’s quite simple to locate an experienced 

chiropractor in your area. Did you 

know that chiropractic medicine is 

actually the second largest health 

care profession? This is the quickest 

growing field as well. Today there are 

over 60,000 chiropractors practicing in 

the USA. Also, there are 10 thousand 

students working towards a degree. 

When selecting a new chiropractor, it is 

advisable to meet with him first before 

scheduling any treatments. A visit with a 

chiropractor can change your life for good 

and offer some serious relief from pain. If 

you get with a bad one, though, things may 

not go too well. Make sure to see someone 

you know is trustworthy. Personally 

meet with a potential chiropractor 

before you seek any further treatment 

from their practice. 


5 

YOUR CHIROPRACTOR SHOULD 

STICK TO THEIR PRACTICE 

When looking for a chiropractor, ask 

those you are considering about the 

conditions they treat. A chiropractor is 

overstepping his bounds if he tries to treat 

conditions other than musculoskeletal 

issues. The ones who only stick to 

these areas are more trustworthy. 

Remember that chiropractors should not 

also hawk a bunch of new age remedies. 

They may be charlatans that use a 

chiropractic office to sell their wares. 

You should stick with your doctors and 

nutritionists as a source for these things. 

6 

BE INFORMED OF MULTI- 

DISCIPLINARY THERAPY 

Many doctors are now working right along 

with colleagues performing alternative 

therapy. This makes it important to take 

a closer look at your insurance policy and 

see what back care therapies are covered. 

Such secondary care can really help out 

your primary doctor’s healing. 

7 

ALIGN YOUR SPINE TO 

BOOST YOUR IMMUNITY 

A chiropractor can help you in boosting 

your body’s immunity. When your spine 

isn’t aligned correctly, then this aggravates 

your nervous system, which in turn, could 

have a negative effect on your immune 

system. When you get your spine aligned 

right, you get more blood going to the 

nervous system. As a result, your body 

may be better able to deal with infections. 

Chiropractic care is not just for people 

that have back and neck issues, it can 

help your immune system as well. If your 

spinal column is misaligned, it can cause 

problems with your nervous system. The 

tissues and cell functions in your body are 

controlled by the nervous system, so any 

problems with it can adversely affect your 

health. Getting the problem fixed up will 

help to boost your immune system so you 

can perform better. 


121

8 

YOUR CHIROPRACTOR 

SHOULD NOT SNAP THE NECK 

A chiropractor should not snap the neck. 

The vertebrae in the neck has two arteries 

threaded through which could kink. A 

chiropractor turning your neck can tear 

the lining of an artery. This can actually 

lead to a stroke after forming an unhealthy 

clot in the bloodstream. 

9 

REQUEST FOR AN X-RAY FIRST 

A competent chiropractor needs 

to study a complete x-ray work-up 

before treatment begins. It is important 

to discover any conditions which could 

be worsened by spinal manipulation. 

A full exam and X-rays can help you 

get proper chiropractic care. Don’t let 

your chiropractor manipulate your 

body until you get these tests. Schedule 

an appointment with a different 

chiropractor instead. 

BOOST STOMACH FUNCTIONS 

The part of your spine that directly 

affects your stomach and its functions is 

the “thoracic” area. Reflux and similar 

problems often arise due to inflammation 

of this portion of the spine. Chiropractors 

can help correct misalignment to boost 

your stomach functions. 

REFRAIN FROM 

LIFTING HEAVY ITEMS 

Always seek assistance when lifting heavy 

items. Get a friend to help you lift it. You can 

also use a dolly to carry heavy items, provided 

that what you put on it is strapped securely in 

place. If you are someone who lifts heavy items 

a lot, then you should invest in your own dolly. 

There is a lot of great information concerning 

chiropractic care. The main thing to do would 

be to work hard so that you get great results. 

Don’t be scared to do your research. 


TUNE IN 

FOR OUR 

NEXT 

ISSUE! 

• HELPFUL TIPS ABOUT ACUPUNCTURE 

THAT ARE SIMPLE TO FOLLOW 

• ADVICE FOR PANIC ATTACKS THAT MAY 

CHANGE YOUR LIFE 

• GOOD ALLERGY TIPS YOU CAN TRY OUT 

TODAY 

• ASTHMA TIPS, TRICKS, AND TECHNIQUES 

TO BREATHE EASIER 

• HEMORROIDS ARE PAINFUL, BUT THESE 

TIPS AREN’T 

• EAT RIGHT WITH THESE NUTRITION TIPS 

• TAKE CHARGE OF YOUR PROBLEM 

DEALING WITH CELLULITE 

Follow Us: 

The December edition of 

Life Essentials Magazine 

will be available this fall.

Life Essentials Magazine - November 2017

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