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I CAN EASLY CUT<br />
300 CALORIES<br />
DAILY<br />
Fitness Diet Style Health Relaxation<br />
Magazine<br />
6 Plastic Procedures<br />
You Should Think<br />
About Them<br />
Do These<br />
4 Things<br />
To Become<br />
Happier<br />
Within<br />
1 Week<br />
Perfect<br />
Beach<br />
ready Abs<br />
for This<br />
Summer?
The Row Collection
Style<br />
60 LIPS ART<br />
64 “GLASS SKIN” THE<br />
NEW WOMEN’S SKIN<br />
CARE TREND<br />
70 THE 6 THINGS MEN<br />
WEAR THAT WOMEN<br />
TOTALLY LOVE<br />
76 6 PLASTIC<br />
PROCEDURES YOU<br />
SHOULD THINK<br />
ABOUT THEM<br />
Relaxation<br />
104 SHOULD I TRAVEL<br />
THIS SUMMER?<br />
108 HOW MASSAGE<br />
THERAPY CAN HELP<br />
YOU RELIEF FROM<br />
NECK PAIN?<br />
116 6 TIPS TO RELAX IN<br />
YOUR VACATION<br />
Health<br />
86 DISABILITY IS A<br />
MATTER OF<br />
PERCEPTION<br />
88 DO THESE 4 THINGS<br />
TO BECOME<br />
HAPPIER WITHIN 1<br />
WEEK<br />
94 WANT TO INCREASE<br />
YOUR LIFESPAN<br />
98 9 MEDICAL TESTS<br />
THAT COULD SAVE<br />
YOUR LIFE<br />
<strong>Demo</strong> <strong>Issue</strong> I BetterSelf
F. Safi<br />
Managing Director<br />
Dayna P.<br />
Editor in Chief<br />
Annie C.<br />
Deputy Editor<br />
Mara F.<br />
Writer<br />
Russ T.<br />
Writer<br />
F. Abdul Aziz<br />
Chief Designer<br />
Hani N.<br />
Sales Director<br />
Fitness<br />
16 FIT IS NOT A<br />
DESTINATION<br />
20 8 BODY WEIGHT<br />
WORKOUTS<br />
26 6 TOP CYCLING<br />
EXERCISES<br />
36 PERFECT<br />
BEACH-READY<br />
ABS FOR THIS<br />
SUMMER<br />
Diet<br />
42 I AM WHAT I EAT<br />
44 I CAN EASLY CUT<br />
300 CALORIES DAILY<br />
52 6 FOODS THAT ARE<br />
WELL WORTH THE<br />
EXTRA MONEY<br />
Raneem H.<br />
Office Manager<br />
2018 Media Kit<br />
T. +971 4 2655940<br />
M. +971 56 5653688<br />
info@betterself.com<br />
www.betterself.com<br />
Dubai Silicon Oasis,<br />
Techno Hub Building<br />
G105B – Dubai – U.A.E.<br />
Contents 09
Buy Now<br />
Buy Now<br />
Buy Now<br />
Buy Now<br />
Buy Now<br />
Buy Now
FIT<br />
IS NOT A<br />
DESTINATION<br />
IT IS A<br />
WAY OF<br />
LIFE<br />
Video By Frank Medrano<br />
<strong>Demo</strong> <strong>Issue</strong> I BetterSelf
Every day is<br />
another<br />
chance to<br />
get stronger,<br />
to eat better,<br />
to live<br />
healthier,<br />
and to be<br />
the best<br />
version of<br />
you<br />
Fitness I Motivation 17
YOUR GOALS,<br />
YOUR WAY<br />
At Retro Fitness, we believe the choices you make today are the<br />
results you‟ll see tomorrow. Try us out today and see for yourself<br />
how we can help you reach your goals, your way.
Bodyweight exercises are the latest fitness trend and are a key part of<br />
the high-intensity interval training that, along with yoga and Pilates,<br />
are becoming more and more popular. All you need is a positive mind<br />
and a willing body and a small space – just 2x1m is enough – and you<br />
can do these anywhere. After millions of hours in gym classes with<br />
fitness trainers, I've narrowed it down to these 8 exercises – these are<br />
the must-have items – they will burn fat and make you fit and firm in<br />
all those troublesome places! There is nothing mysterious or fancy<br />
about them, but they do give amazing results!<br />
<strong>Demo</strong> <strong>Issue</strong> I BetterSelf
8<br />
Body<br />
weight<br />
workouts<br />
you<br />
Can<br />
Do<br />
anywhere<br />
Fitness I Women 21
1The side Plank<br />
Similar to the classic plank, this uses position changes to tone up your<br />
side (oblique) muscles. You start from the classic plank position and then<br />
lift your right arm whilst turning to face right. You should keep both legs<br />
straight with your feet firmly on the<br />
ground. You then repeat this on the left<br />
side. If this is too much, just lower the<br />
bottom knee to the floor. You should feel<br />
your body quivering so if this is not<br />
happening, you will need to increase the<br />
hold time. Once you build some strength<br />
you can move on the normal side plank or<br />
even lift your top leg up to work on your<br />
balance and increase the toning effect of<br />
the exercise.<br />
2<br />
The<br />
Classic Plank<br />
Planks are the go-to core exercise and are one of the most popular.<br />
There's a good reason for this: The plank will work your whole body,<br />
and will tone all the parts that need to be toned. In your upper body, the plank<br />
works your arms, shoulders and back and for the lower body, it will tone up<br />
your abs, legs and butt. To do the classic plank you will need to be face down<br />
on your forearms and lift your body in a<br />
completely straight line. Your elbows<br />
should be lined up underneath your<br />
shoulders and your hips should be straight.<br />
Do not let your hips lift upwards or sag<br />
towards the floor. You should feel this is all<br />
your muscles from your shoulders all the<br />
way down to your toes. For best effect,<br />
hold the position for 30-60 seconds.<br />
<strong>Demo</strong> <strong>Issue</strong> I BetterSelf
3The Classic Squats<br />
You guessed it! The good old-fashioned squats are in the top 8 for good<br />
reason. Squats target those large major muscles – your quads, your<br />
glutes and core. They are a stable of<br />
every gym glass. Feel the burn in those<br />
big muscles! Start the exercise by<br />
lowering your body and pushing your<br />
hips back just as if you are going to sit<br />
down. Your body weight should be on<br />
your heels with your tail bone tucked<br />
under. Keep your knees in line with your<br />
ankles. Want to up the burn? Grab a<br />
dumbbell and add some biceps curls or<br />
an overhead press or pump up your<br />
cardio with some squat jumps.<br />
4<br />
The Push-uPs<br />
Pushups are a main stay of any workout regime and are necessary for<br />
building up your upper body. Pushups are essential to tone up your<br />
arms, chest and your shoulders. They are a good way to get you going and are<br />
the first step towards doing burpees. Your hands should always be directly<br />
underneath your shoulders and remain<br />
in line, look straight forward focusing<br />
on a spot about 30 cm ahead. Elbows<br />
should not be pointed outward or pulled<br />
in tightly to your ribs. Keep them at<br />
about 45 degrees from the body.<br />
Another way is to start face downwards<br />
with your chest touching the floor. From<br />
that position, simply push up into the<br />
plank as smoothly as possible.<br />
Fitness I Women 23
5you will keep one leg straight. These<br />
types of lunges will also work your<br />
glutes and hamstrings. The main<br />
difference is they will target the inner<br />
thigh muscles (the adductor muscles)<br />
which increases strength, balance<br />
and agility. These are a go-to<br />
exercise for anyone who plays sports<br />
such as tennis or badminton.<br />
The Sideways lunges<br />
These work on the same principle as the classic lunge with the<br />
exception that you will step out to the sides instead of to the front and<br />
6The Classic lunges<br />
Lunges are a great exercise for testing your stability, strengthening<br />
your ankles and your core muscles and of course, for giving you that<br />
beautifully toned butt, calves and<br />
thigh. Lunges are necessary for<br />
wearers of skinny jeans and are great<br />
for runners. Starting with both feet<br />
together, take the lunge by taking a<br />
big step forward on one leg. With<br />
both knees bent, hold yourself above<br />
the ground. Return to the starting<br />
position and then switch to the other<br />
side. Always make sure to keep your<br />
knee directly above the ankle and not<br />
let it drift over your toes.<br />
<strong>Demo</strong> <strong>Issue</strong> I BetterSelf
7<br />
The<br />
hip raises<br />
On the surface, this looks like a very easy and simple exercise. Don't be<br />
deceived, you need a lot of strength in the hamstrings and in your glutes<br />
to pull this one off. You should lie on your back and then lift your hips<br />
off the ground as high as you can<br />
by contracting your butt muscles.<br />
During the contraction, you can<br />
also contract your pelvic floor in<br />
order to strengthen those muscles<br />
and then slowly return to the start<br />
position after around 10 seconds.<br />
You should feel the burn in your<br />
butt, so if you don't, try increasing<br />
the hold time.<br />
8Be superman<br />
If you want to stretch your Ab muscles – especially after they have been<br />
repeatedly contracted in crunches or by doing sit-ups – this is the<br />
exercise you need. This exercise will simultaneously work your lower<br />
back and glutes and build your strength in these areas. Lay face<br />
down and lift your arms, chest and<br />
legs from the floor. Just like<br />
Superman in flight! Breathe out as<br />
your lift, and breathe in as your<br />
return to your starting position.<br />
Start by holding this position for a<br />
count of 10 seconds. With each rep<br />
add a further 5 seconds for a great<br />
workout.<br />
Fitness I Women 25
6<br />
Top<br />
Cycling<br />
Exercises<br />
<strong>Demo</strong> <strong>Issue</strong> I BetterSelf
Cyclists often claim that to get a good workout<br />
you need to spend at least 2 hours on the bike.<br />
Chad Timmerman, the head coach for Trainer<br />
Road – a major cycling app, uses workouts that<br />
pack a lot of high density exercise into a short<br />
period of time. Timmerman uses the technique<br />
of short bursts of hard exercise interspersed<br />
with short rest periods to achieve this, combined<br />
with carefully planned workouts where each<br />
section has a purpose and there is no time<br />
wasted.<br />
We asked Timmerman and 4 other professional<br />
cycling coaches, all of whom have extensive<br />
experience working with amateur athletes, how<br />
you can improve the most in the least amount of<br />
time. They gave us their favorite workout<br />
regimes. Now you don't have to waste time<br />
thinking of your own routine, just follow theirs.<br />
If your goal is speed, stamina, or climbing<br />
power, these workouts will help you achieve<br />
your goal.<br />
it.<br />
Fitness I Sport 27
Strength Builder<br />
Lifting weights is not enough for cyclists to increase strength. To gain the<br />
strength you really need, which is creating force on the bike, on the bike is where<br />
you need to be. To achieve this, Aiden Charles, a coach based in Connecticut,<br />
uses this workout. For the best results find a slight grade which has a climb of at<br />
least 4 minutes, or you can set your trainer to heavy resistance.<br />
How To Do the Strength Builder:<br />
•The warm up: Minimum 10 minutes at endurance speed (about a 6 on the scale<br />
of 1-10 and then another 10 minutes at a pace of 7 out of 10, a low-tempo pace).<br />
•Get your heart rate back down and then<br />
complete three 8-minute tempo intervals.<br />
These should be at around an 8 out of 10<br />
with a rest period of 2 minutes between each<br />
set.<br />
•Next is the high-tempo zone where your<br />
effort should be an 8 out of 10. This set<br />
comprises 4 minutes in a gear that is high<br />
enough to force you to pedal at 50-55 rpm.<br />
•Again, take a rest period, this time of 3<br />
minutes and repeat 3 times.<br />
•Remember to keep your upper body relaxed.<br />
Your torso should not supply any energy; all<br />
of the power for this workout comes from<br />
your legs, so no rocking that torso!<br />
•To complete the workout there are 4 uphill<br />
sprints, 20 seconds in duration. You start in<br />
a very high gear, at a speed of 5mph or<br />
lower. Stand up out of your saddle and<br />
accelerate as hard as you can. Don't let your<br />
form suffer. Between each sprint rest for 5<br />
minutes.<br />
•To cool down spin for at least 10 minutes.<br />
<strong>Demo</strong> <strong>Issue</strong> I BetterSelf
Power Pyramids<br />
These use short, fast bursts of effort which get harder as time passes. Basically,<br />
this means the training intervals get longer and the rest periods stay the same.<br />
According to Timmerman, this workout will increase the amount of effort you can<br />
sustain over time. He explains that this works by stressing the system and<br />
making it work to get your heart rate back down quickly. Once you get into the<br />
swing of this one, Timmerman suggests cutting the rest periods. Doing this<br />
successfully means that you will condition yourself to face the difficult final miles<br />
of a race when your body is feeling tired and is trying to recover.<br />
This is not an easy workout and if you are not in great physical shape you can<br />
expect pain! The workout is designed to start off with three 14-minute sets, but<br />
you might want to start off with just two, adding in the third and then the final set<br />
as you get stronger. Once you have achieved this you can start shortening the<br />
rest times from 30 seconds to 25 and downwards in increments of 5 seconds, until<br />
you reach a 15 second rest time.<br />
How To Do the Power Pyramid Workout:<br />
•10 minute warm up – easy spinning.<br />
•Three 1 minute bursts of effort interspersed with a 30 second rest period. The<br />
aim here is to raise your heart rate in readiness for the coming workout.<br />
•Next is an all-out ride for 2 minutes. Effort should be around 9 on a scale of 1-<br />
10.<br />
•Rest period: 30 seconds.<br />
•Moving on, ride for 2 and a half minutes. This time aim for an effort of 8 on the<br />
scale, so a slightly easier effort on this one.<br />
•Second rest period: 30 seconds.<br />
•There is another 30 second rest period here.<br />
•At this stage you start again, but with the 3 minute effort in reverse order – less<br />
effort to more effort. Each rest period should still be limited to 30 seconds. This<br />
is one set. There is a 5 minute rest period between each set, and the pyramid<br />
should be repeated twice.<br />
•To finish, ride for 10 minutes in a light gear - nice easy spinning to cool down.<br />
This will give you a great work out, and because you are starting and finishing<br />
with the high effort workout it will be a real challenge.<br />
Fitness I Sport 29
Maximum Aerobic Intervals<br />
Chris Burnham is a coach based in Monterey, CA, and this<br />
is one of his favorite workouts. He says that he uses this to<br />
increase your aerobic ability whilst cutting out the need to<br />
spend hours on a bike. The key is the 30 second periods of<br />
effort at the very end of the workout. According to Burnham<br />
this completely exhausts maximal aerobic ability and drives<br />
the athlete towards increased aerobic adaptation. Only the<br />
first 2 exercises are anaerobic; after that the athlete has to<br />
use aerobic pathways which results in what Burnham calls a<br />
large 'training load„<br />
How To Do the Maximum Aerobic Intervals Workout:<br />
•The warm up: 10-15 minutes cycling at a reasonable,<br />
conversational pace.<br />
•Once warmed up the effort level can be upped to around 8<br />
on a scale of 1-10. Do 4 intervals of 12 minutes each with a<br />
6 minute recovery.<br />
•The recovery period is an easy spin, and a chance to rehydrate.<br />
You should always drink plenty of fluids during the<br />
recovery period.<br />
•Once you have completed your last rep you should aim for<br />
endurance pace. You should be able to talk but be slowly<br />
cruising. Aim for around a 6 on the scale of 1-10. Maintain<br />
an RPM of 95+ during this section of the workout.<br />
•To complete the workout do 8 reps going as hard as you<br />
can for 30 seconds, then a 30 second recovery period. It is<br />
normal for your power to be dropping off at this stage, but<br />
make sure you still put in maximum effort during the work<br />
periods.<br />
•Remember your cool down period – 10 minutes minimum.<br />
•You can adjust the workout to your level of fitness by<br />
adding or subtracting a 12 minute set or by lengthening the<br />
endurance section of the ride.<br />
<strong>Demo</strong> <strong>Issue</strong> I BetterSelf
Diesel Engine<br />
Using intervals to turn you into a cycling<br />
diesel engine that can just keep going all<br />
day long is what Pennsylvania-based<br />
coach Bill Elliston achieves with this<br />
workout. Bill says that using high<br />
intensity short intervals gives fast results<br />
and builds great general condition.<br />
How To Do the Diesel Engine:<br />
•To warm up, start with 20-30 minutes of<br />
general warm up followed by a 3 minute<br />
ride at a low tempo – around 7 on a scale<br />
of 1-10, just to bring your heart rate up.<br />
•Follow the warm up with either two 15<br />
minute or three10 minute blocks of riding<br />
at an 8-8.5 out of 10. This should be done<br />
at a power level that is just below your<br />
lactate threshold. It is up to you whether<br />
you go for the 15 or 10 minute riding<br />
interval.<br />
•Spin easily for 10 minutes between each<br />
set. Make sure you re-hydrate during this<br />
time but keep your legs moving.<br />
•To finish, cool down for 10 minutes.<br />
Fitness I Sport 31
Full Body Strength<br />
Jennifer Rulon's workout is aimed to fit her work as both a triathlon and a<br />
CrossFit coach. She prefers working out on a trainer so you can focus on<br />
form drills, but you can do the workout equally well outside.<br />
This workout combines drills with High Intensity Interval Training (HITT)<br />
and weights. If you are new to training then your own body weight should<br />
be enough, but if you are already pretty fit you can load up on the weights.<br />
One of the reasons Rulon promotes this workout is because it pushes the<br />
body into the top fitness zone, also known as the Phosphagen Energy<br />
System. This zone is so intense you can only work in it for a few minutes<br />
but Rulon says it is great for getting you through the last few minutes of a<br />
cycling race. How To Do the Full Body Strength Workout:<br />
•To warm up you need to spin at a high cadence for around 15 minutes –<br />
90+ RPM.<br />
•The cycling section involves a series of drills peddling with only one leg.<br />
You will need to unclip one foot and fully focus on the other when doing<br />
your pedal strokes. If there are any areas where your pedal stroke is weak<br />
or any 'dead spots,' this will help you to identify those.<br />
•The routine is 30 seconds with one leg, 30 seconds with two legs, then 30<br />
seconds on your other leg, finishing with 30 seconds on both legs. This is<br />
one set. Repeat 4 times.<br />
•The next section is HITT where you need to get off the bike and do three<br />
rounds of the following exercises as fast as you can:<br />
5 push-ups 10 sit-ups 15 air squats<br />
•Resume cycling: At 90 RMP, spin for 5 minutes. Repeat your one-legged<br />
drills and do 5 sets.<br />
•More HIIT: This time you will do 10 minutes of effort which repeats every<br />
minute on the minute: 10 walking lunges (five on each leg) 5 burpees<br />
If you can get this done in under a minute you can rest; if you can't you just<br />
have to keep going. In total there are 100 lunges and 50 burpees by the end<br />
of the session.<br />
•Cool down: 10 minutes of nice easy cycle at around 90 RPM will cool you<br />
down nicely after this intensive strength building workout.<br />
<strong>Demo</strong> <strong>Issue</strong> I BetterSelf
Hit the Next Level<br />
Coach Elliston recommends that if you want to<br />
level up in your fitness you need to focus on<br />
these short, maximum effort workouts.<br />
Tackling a few at a time and then getting<br />
significant amounts of rest means you don't<br />
sacrifice quality and you gain the ability to<br />
carry out repeated efforts multiple times.<br />
This workout is fantastic for racers and for<br />
those who enjoy recreational group rides. It<br />
can really help if you would like to move up to<br />
a faster group. Doing this workout a few times<br />
means you be attached to the pack even when<br />
the pace heats up.<br />
How to Take It to the Next Level:<br />
•Warm up: 20 minutes of spinning at a nice<br />
easy level, then move onto a light tempo.<br />
Continue for 5 minutes at 85% of your own<br />
threshold – aim for a 7 out of 10 on a scale of<br />
1-10.<br />
•Recover: Take it easy for 3 minutes and then<br />
move on to your main set.<br />
•The Main Set: a 12 minute block of: 1 minute<br />
above threshold (a 10 on the scale of 1-10) 1<br />
minute at easy Each 12 minute set has 6<br />
minutes above threshold and 6 minutes at<br />
easy.<br />
•Rest: take a 5 minute rest between blocks.<br />
•Aim for three sets of 12 minutes, but if you are<br />
still working on your fitness it is fine to start at<br />
two sets.<br />
•To cool down, easy spinning for 10 minutes.<br />
Fitness I Sport 33
<strong>Demo</strong> <strong>Issue</strong> I BetterSelf
The Only<br />
Exercises<br />
You will Need<br />
This<br />
Summer<br />
For Perfect<br />
Beach-ready<br />
Abs<br />
Fitness I Men 37
S<br />
ummer is just around the corner and everyone is<br />
looking for that perfectly sculpted beach body. A<br />
flat stomach with well-defined abs is an essential<br />
part of looking good. Many people wrongly<br />
believe that the only way to achieve that<br />
washboard flat stomach is to do thousands of situps.<br />
In fact, having super-flat abs takes time and<br />
training, plenty of cardio and eating good, clean<br />
nutritious food.<br />
For beach-ready abs, Follow this up with good<br />
full body workouts and you will soon have lean,<br />
fit body with a sculpted set of abs. These tips are<br />
perfect for beginners, they will tone and build up<br />
the strength in your abs and set you up to move<br />
on to a more advanced, rigorous exercise routine.<br />
1 Abdominal Crunch<br />
<strong>Demo</strong> <strong>Issue</strong> I BetterSelf
2 Opposite<br />
Arm/Leg Plank<br />
3<br />
Plank<br />
Fitness I Men 39
4 Crunch<br />
5V-Sit<br />
<strong>Demo</strong> <strong>Issue</strong> I BetterSelf
6V-Sit on Bosu Ball<br />
7One-Legged V-Sit<br />
Fitness I Men 41
Tell me<br />
what you eat,<br />
and<br />
I will tell you<br />
who you are<br />
I do not follow any “diet plan.” I<br />
lead a healthy way of life. And<br />
that’s the best way to lose<br />
weight, live fit, stay young, and<br />
be more efficient. Incorporate<br />
healthy lifestyle gradually so<br />
that it’s a smooth transition.<br />
This will soon become a habit<br />
and transform into a healthy<br />
lifestyle over a period<br />
Video By Freeletics<br />
<strong>Demo</strong> <strong>Issue</strong> I BetterSelf
I am<br />
What<br />
I eat<br />
Diet I Motivation 43
Losing weight doesn’t need to be scary and getting down to your target<br />
is not impossible. While it may be true that you need to cut out 3,500<br />
calories for every single pound of fat you want to lose, the fact is that<br />
small steps that cut 100-300 calories a time will get results without<br />
feeling as if you have to starve yourself to get there. All you need to do<br />
is to follow a couple of these tips to lose around 300 calories every day.<br />
I CAN<br />
EASLY<br />
CUT 300<br />
CALORIES<br />
DAILY<br />
<strong>Demo</strong> <strong>Issue</strong> I BetterSelf
Diet I Weight Loss 45
If you use many sauces you<br />
are probably adding a lot<br />
of hidden calories. Half a<br />
cup of barbecue sauce can<br />
add up to 250 calories to<br />
your meal. Another thing to<br />
look out for is those stir-fry<br />
sauces which are often full<br />
of sugar. A spice rub is<br />
practically calorie -free.<br />
Use flavorsome spies like<br />
ginger, herbs and garlic<br />
mixed with a little soy<br />
sauce. Delicious and<br />
perfect if you are watching<br />
your weight<br />
<strong>Demo</strong> <strong>Issue</strong> I BetterSelf
In the USA people gain around a pound<br />
of weight a year and the consumption of<br />
potato chips has been linked to this –<br />
according to the New England Journal<br />
of Medicine, they are one of the major<br />
contributors to obesity levels. A serving<br />
of potato chips contains about 160<br />
calories, but people often eat more than<br />
one standard serving, so you could be<br />
taking in 2 or 3 times more than that.<br />
Replacing the potato chips with kale<br />
chips will take that down to around 70<br />
calories, so it is good for your waistline<br />
too. Simply mix kale with a teaspoon of<br />
oil and some salt and bake in an oven to<br />
make a really tasty and nutritious snack<br />
which won‟t pack on the pounds.<br />
Diet I Weight Loss 47
<strong>Demo</strong> <strong>Issue</strong> I BetterSelf<br />
Everybody knows that soda is full of sugar, but the<br />
fact is that even unsweetened fruit juice can contain a<br />
whopping 120 calories per cup. It is full of sugar and<br />
most of us drink a lot more than one cup at a time. The<br />
average sized one-serving bottle of juice is 450ml –<br />
coming in at over 200 calories. If you are juice<br />
drinker, water can seem bland and it is hard to make<br />
the switch so try popping some watermelon and mint<br />
into your water. This will give you flavor and some<br />
sweetness but without all the calories. Another useful<br />
alternative is iced tea. Use a fruity tea and no sugar to<br />
get all the taste and none of the calories.
We all love pasta but because it is<br />
so high in calories we can feel guilty<br />
about eating in. Two cups of<br />
fettuccine contains around 400<br />
calories before we have even added<br />
the sauce! One cup of zucchini<br />
contains just 30 calories so you get<br />
all the taste and texture of delicious<br />
pasta with fewer calories and none<br />
of the guilt. It is easy too – just pop<br />
the zucchini into the water with the<br />
noodles for a couple of minutes<br />
before they are cooked and it‟s<br />
ready to enjoy. No need to give up<br />
pasta, just replace half of it with thin<br />
strips of zucchini.<br />
Diet I Weight Loss 49
Buy Now
We all know that some foods are<br />
expensive – higher quality<br />
ingredients will cost more, but it is<br />
for a good reason. You get what<br />
you pay for in terms of nutritional<br />
value and taste. You can eat good,<br />
healthy foods on a budget but<br />
some foods really are worth<br />
spending that little extra. There<br />
are many things to consider when<br />
we shop but remember that you<br />
often need less good high quality<br />
food to leave you satisfied than<br />
their cheaper equivalents<br />
<strong>Demo</strong> <strong>Issue</strong> I BetterSelf
6<br />
FOODS<br />
That Are<br />
Well Worth<br />
the Extra<br />
Money<br />
Diet I Nutrition 53
Dark Chocolate<br />
Buying good, high quality dark chocolate with a high percentage of cocoa for a<br />
completely new chocolate experience. Cocoa levels of around 70% will give<br />
you an intense flavor but also a good hit of those healthy phytochemicals.<br />
Another benefit is for your waistline – you will want to eat less of the better<br />
quality chocolate.<br />
<strong>Demo</strong> <strong>Issue</strong> I BetterSelf
Organic Eggs<br />
Organic eggs are simply higher quality. These eggs have more vitamins,<br />
minerals and omega-3 fats and are lower in both calories and saturated fats.<br />
The United States Department of Agriculture (USDA) only certifies eggs as<br />
organic if the chickens are fed with food that is free from hormones, antibiotics,<br />
pesticides, arsenic, and genetically modified organisms. (GMOs). In addition,<br />
there will be no animal by-products in the feed and the hens may not be caged.<br />
Why organic and not 'cage-free' or 'free-range' eggs? There is no guarantee<br />
that eggs with these labels have been laid by hens that are really cage free or if<br />
they are just given access to outside. The USDA has not yet set a standard for<br />
this so the claim could be false. Play it safe and go organic.<br />
Diet I Nutrition 55
Traditional Balsamic<br />
Vinegar<br />
Balsamic vinegar is more<br />
expensive than others but<br />
you will be rewarded with<br />
the amazing velvety texture<br />
and the richer, complex<br />
flavor profile and aroma it<br />
possesses. The real thing<br />
originates from Modena<br />
and Reggio Emilia in Italy.<br />
Only traditional processes<br />
are used, in fact they have<br />
to be certified by a special<br />
agency to ensure high<br />
quality standards are<br />
maintained. It is the wood<br />
that gives the vinegar its<br />
traditionally distinct<br />
flavors which range from<br />
molasses, to cherry, to<br />
chocolate, fig or prune.<br />
Always check the label. There is a specific European Union certification<br />
process to maintain the production, origin and quality of this vinegar. The label<br />
should say Aceto Balsamico Tradizionale and have the "Denominazione di<br />
Origine Protetta" (D.O.P) stamp. The bottle shape is also a good indication<br />
that you have the genuine article. Modena sells their Balsamic vinegar in bulbshaped<br />
bottles – maximum 100ml. The Reggio Emilia Balsamic uses bottles<br />
shaped like an inverted tulip, again as a 100ml maximum.<br />
<strong>Demo</strong> <strong>Issue</strong> I BetterSelf
Wild-Caught Salmon<br />
If you like salmon, go wild! Wild salmon contains fewer toxins than farmed<br />
salmon, in particular harmful PCBs (polychlorinated biphenyls). Wild salmon<br />
contains more of the minerals that Americans tend to be short of- iron,<br />
potassium and calcium; it has fewer calories and half the fat of farmed salmon.<br />
Wild salmon is superior from a nutritional point of view and well worth paying<br />
that little extra to enjoy.<br />
Diet I Nutrition 57
Grass Fed Beef<br />
Grass fed beef tends to be healthier; it has less unhealthy saturated fats,<br />
more of the healthy omega-3 fats and contains antioxidants (Vitamin E).<br />
For this reason grass-fed beef is better for you, can boost your immune<br />
system and the health of your heart. All of the same reasons for buying<br />
organic daily apply to buying organic grass fed beef.<br />
<strong>Demo</strong> <strong>Issue</strong> I BetterSelf
The Food and Drug Administration (FDA) have highlighted toxins<br />
that increase our risk for heart disease, cancers, and diabetes as<br />
well as reproductive system diseases, and these dioxins are<br />
present in the tissues of animals that have accumulated them from<br />
their environment. You can't reduce your exposure to zero but you<br />
can reduce it by going organic for your dairy produce.<br />
Organic Dairy Products<br />
Diet I Nutrition 59
I love playing<br />
with makeup.<br />
Makeup has<br />
become a<br />
thing where<br />
it's an art<br />
form. It's not<br />
a thing where<br />
you use it<br />
because you<br />
need to feel<br />
beautiful or<br />
because you<br />
don't like the<br />
way you look<br />
<strong>Demo</strong> <strong>Issue</strong> I BetterSelf
Video By Sarah Steller<br />
Style I Trend 61
Buy Now
“<br />
”<br />
The<br />
New<br />
Women’s<br />
Skin Care<br />
Trend That<br />
Takes the<br />
world by<br />
Storm<br />
<strong>Demo</strong> <strong>Issue</strong> I BetterSelf
“Glass Skin”, what is that?<br />
Unlike traditional methods<br />
of skincare, Glass Skin is<br />
not a new technique to be<br />
religiously followed like the<br />
“7-Step Skincare Method”<br />
which uses many different<br />
products and involves a<br />
really strict 7-step daily<br />
beauty routine. Glass skin<br />
is all about the destination<br />
not the journey – the aim is<br />
to achieve Glass Skin: Skin<br />
that is smooth, clear, free<br />
from open pores, which<br />
appears radiant, glowing<br />
and translucent. The aim is<br />
to have skin that looks<br />
almost glass-like.<br />
Style I Women 65
Glass Skin may be a new trend, but the techniques it uses<br />
are ancient. In the past, women used rice water believing<br />
it enhanced their complexion and would use crushed<br />
pearls in their face creams to make their skin brighter<br />
and the tone more even. Glass skin is based on this but<br />
has refined it to be more modern, giving women a lovely<br />
glowing, glossy finish. In days gone by having shiny skin<br />
was frowned upon – now women just want that healthy<br />
glow. Viral beauty Instagrammer, Ellie Choi, who is<br />
based in LA, has brought the technique to her many<br />
thousands of followers. Choi dislikes a lot of face makeup,<br />
choosing only to use blush and posting about her<br />
skin-care regime, using all store bought products, has<br />
given her viral status, with many tens of thousands of<br />
shares and likes. So – now we have heard about Glass<br />
Skin – how do we achieve it?<br />
Cleanse and Cleanse Again<br />
First, remove all your make up. When rinsing your skin use<br />
lukewarm water rather than cold as this helps break the makeup<br />
down especially when used with a good make up<br />
remover/cleansing oil or cream. The second cleanse will remove<br />
any excess oil. Be sure to use a hydrating product which will not<br />
dry out your skin.<br />
“Kick the Build Up!”<br />
Choi recommends that we “kick the buildup” and the best way to so is to<br />
exfoliate every other day. Making sure you remove the outer layer of skin will<br />
form the basis for that subtle glow. to retain those vital drops of moisture. For<br />
faster results, we recommend Blithe Patting Splash Mask Rejuvenating which is<br />
a gentle, water-based exfoliant. When used 2-3 times a week it will increase the<br />
rate of cellular turnover and help you achieve that fresh, smooth, complexion.<br />
Add more moisture by applying a super-charged face mask whilst sleeping.<br />
<strong>Demo</strong> <strong>Issue</strong> I BetterSelf
Style I Women 67
<strong>Demo</strong> <strong>Issue</strong> I BetterSelf
Hydrate Your Skin<br />
Major hydration is the fastest way to get that 'dewy' look and is the key to<br />
getting Glass Skin. The 7-Skin Method is designed to do just that. This is not<br />
the “7-step Skincare Method.” The 7-Skin method is included as part of your<br />
skin care regimen. The method involves patting on a really good hydrating<br />
tone in 7 extremely light layers. After this, you can use your serum or<br />
moisturizer as normal. Apply the toners after you cleanse, making sure your<br />
skin is still damp. Wait a few seconds before applying your next layer and<br />
notice how full the skin on your face feels. It is just like giving your skin a<br />
good drink of water. The 7-skin method is a huge trend in skin care in Korea<br />
right now.<br />
Hydrate Again and Again<br />
Every Korean woman knows that an essential part of the Glass Skin routine is<br />
hydration and a good hydrating essence is key. We recommend Yuri Pibu<br />
Artichoke Power Essence to reduce the appearance of open pores and keep<br />
your skin smooth and hydrated. You can never have enough hydration so<br />
never skimp on the moisturizer. Among all your lotions and creams, make sure<br />
you have something that contains oils that will effectively trap massive<br />
amounts of moisture and plump the skin. We'd recommend Make P:rem<br />
Tension Cream to lock in water, hydrating all skin types and leaving them<br />
looking smoother and softer, with a subtle dewy glow.<br />
The Strobing Effect<br />
Strobe your skincare to get a beautifully soft shiny glow – the perfect Glass<br />
Skin look. Park Tae Yun, in collaboration with Son Dae Sik, has formulated<br />
his own make up brand. According to Park Tae-Yun, the key to the glass skin<br />
look is both the texture of the makeup and the amount that you apply. Using<br />
minimal color and thin, built up layers gives the impression of a beautiful<br />
inner glow to the skin. Tae-Yun recommends priming, concealer/foundation<br />
followed with a liquid highlighter to obtain that sought after glow. To gain<br />
that glow you need a smooth surface, your smooth surface is your glass skin.<br />
Style I Women 69
Let's talk about the clothes that men wear that<br />
women find super-attractive. There so many videos<br />
and articles out there detailing what women most<br />
like to see on a man, so I asked my female friends<br />
what they think makes a man look most attractive.<br />
We ended up with a 6-item list of outfits that make<br />
men look so sexy. So let's have a look at them!<br />
<strong>Demo</strong> <strong>Issue</strong> I BetterSelf
The6<br />
M<br />
E<br />
N<br />
W<br />
E<br />
A<br />
R<br />
THINGS<br />
That<br />
WOMEN<br />
Totally L<br />
O<br />
V<br />
E<br />
Style I Men 71
Sport Coat W/ V-Neck Sweater<br />
Nice Crisp Wh<br />
<strong>Demo</strong> <strong>Issue</strong> I BetterSelf
ite Dress Shirt<br />
T-Shirt W/ Dark Wash Jeans<br />
Style I I Men 42 73
Nice Fitting Suit<br />
Nice Casual Jacket<br />
<strong>Demo</strong> <strong>Issue</strong> I BetterSelf
Dress Watch and Tie Bar<br />
Style I Men 75
Plastic<br />
Think About<br />
Them<br />
<strong>Demo</strong> <strong>Issue</strong> I BetterSelf
In recent years, the popularity of<br />
plastic surgery has grown. As social<br />
media has expanded, it has become a<br />
major influence on how people<br />
perceive themselves and has created a<br />
major desire to look your best. Many<br />
more people are turning to plastic<br />
surgery to achieve this. Trends in<br />
plastic surgery change over time and<br />
these new trends have been detailed by<br />
the American Society of Plastic<br />
Surgeons in their annual report.<br />
Increased interest in fat freezing and<br />
transfers and facial surgery is the<br />
order of the day – here are the top 6<br />
new plastic surgery trends<br />
Style I Beauty 77
Eyelid Rejuvenation (Blepharoplasty)<br />
Blepharoplasty – eyelid surgery – is still<br />
one of the most popular plastic<br />
surgeries. Eyes start to age in the 40s<br />
and 50s with the formation of sagging<br />
skin, sunken eyes and loss of fullness<br />
around the eye. If the fat loss is not too<br />
great, Botox and fillers can be used.<br />
Sometimes, only surgery will be able to<br />
restore a youthful appearance. It is<br />
important not to change the structure of<br />
the eye too much as they are one of your<br />
most noticeable features. The main<br />
reason people want this surgery is to<br />
recreate a youthful eye line and remove<br />
signs of sagging beneath the eye.<br />
<strong>Demo</strong> <strong>Issue</strong> I BetterSelf
PRP injections (Platelet-rich Plasma)<br />
Platelet-rich plasma injections<br />
(PRP) use the patient‟s own<br />
blood to regenerate soft tissue.<br />
The theory is that plasma<br />
contains platelets and growth<br />
factors and by spinning the blood<br />
and isolating these they can then<br />
be used to rejuvenate/regenerate<br />
tissues within the body. These are<br />
sometimes known as Vampire<br />
Facials because of the<br />
appearance caused when the blood product is injected back into the face. It has<br />
also been used to help reverse hair loss. Although these can be quite painful<br />
they are apparently fairly successful and are looking to be an increasingly<br />
popular treatment in 2018.<br />
Style I Beauty 79
Fat Transfer (Liposuction)<br />
One of the fastest growing trends is the move towards surgery for the removal of<br />
fat. Of all the procedures the best known are fat transfer and fat freezing. Fat<br />
transfer moves fat from one body area to another. The removed fat can then be<br />
placed into the body where it needs to be plumped out. This is known as<br />
Liposuction and is normally used to rid the body of fat in problem areas like the<br />
thighs, hips and abdomen but can<br />
be used anywhere where there is<br />
excess fat. After removal, it can<br />
be injected back into other areas<br />
like the breasts or buttocks to<br />
increase the size of remodel the<br />
shape. The transfer of fat is<br />
permanent but the shape and size<br />
of the transfer can change with<br />
natural weight loss or gain.<br />
<strong>Demo</strong> <strong>Issue</strong> I BetterSelf
Fat Freezing (Cool Sculpting)<br />
The growing trends of plastic (cosmetic) surgery, also concern fat. Fat transfer<br />
and fat freezing are the two most famous ones for now. Fat transfer involves<br />
removal of fat from one body area and shapes or plumps another body part.<br />
Liposuction is usually performed in places like lower back, inner or outer<br />
thighs, love handles and<br />
lower abdomen (where there<br />
is excess fat).<br />
Fat freezing is a noninvasive<br />
procedure which<br />
aims to kill off the fat cells<br />
by freezing them. The<br />
procedure is FDA approved<br />
and the cells are naturally<br />
eliminated by the body over<br />
the course of a few months.<br />
Style I Beauty 81
The nose is an essential<br />
component in creating facial<br />
symmetry and even the most<br />
minor imperfection or small<br />
variant can have a huge effect on<br />
this. Of all plastic surgery<br />
techniques available, this one<br />
requires the most skill and<br />
finesse. There are 250,000<br />
rhinoplasties performed in the<br />
facial surgery category and that<br />
is not surprising since when done<br />
well it can completely change,<br />
improve and beautify the face.<br />
Nose Reshaping (Rhinoplasty)<br />
<strong>Demo</strong> <strong>Issue</strong> I BetterSelf
Facelifts (Rhytidectomy)<br />
The influence of celebrities has had a big<br />
impact on the numbers of people seeking a<br />
facelift. Celebrities always want to look<br />
their best and can be seen with no sagging<br />
skin on their face even when they are<br />
extremely old. New techniques have made<br />
the surgery simpler and better. SMAS<br />
(Sub-Muscular Aponeurotic System)<br />
facelifts work well to alleviate sagging on<br />
the lower face and can restore a younger<br />
looking jawline. Alongside eyelid surgery<br />
for eyes, and techniques to return the<br />
plumpness of youth to the cheeks, facelifts<br />
remain one of the top 6 plastic surgeries.<br />
Style I Beauty 83
More Info
“When you hear the<br />
word „disabled,‟<br />
people immediately<br />
think about people<br />
who can‟t walk or<br />
talk or do everything<br />
that people take for<br />
granted. Now, I take<br />
nothing for granted.<br />
But I find the real<br />
disability is people<br />
who can‟t find joy in<br />
life and are bitter”<br />
Disability<br />
is a matter of<br />
perception<br />
<strong>Demo</strong> <strong>Issue</strong> I BetterSelf
Video By Devinsupertrump<br />
Health I Motivation 87
4<br />
<strong>Demo</strong> <strong>Issue</strong> I BetterSelf<br />
1
To lead a truly healthy lifestyle it is not enough<br />
to simply follow a healthy eating plan and an<br />
exercise routine. Feeling happy on a day to<br />
day basis has been shown to positively impact<br />
your health. In a recent study, the<br />
Proceedings of the National Academy of<br />
Sciences states that not only is happiness a<br />
good thing to aspire to in its own right, but it<br />
can also help to lower cortical levels. Cortical<br />
is a hormone that our body releases in<br />
response to stress. This hormone has been<br />
linked to the development of type 2 diabetes,<br />
high blood pressure and autoimmune disease.<br />
So, if you are not feeling happy what can you<br />
do? Gabrielle Bernstein is the best-selling<br />
author of May Cause Miracles. She believes<br />
that mediation is a key step towards feeling<br />
happy on a daily basis and she explains this in<br />
her most recent book, Miracles Now, a New<br />
York Times bestseller. Meditation involves<br />
taking time to reflect and assess, and it helps<br />
you to determine where you are in life and the<br />
direction you want to follow, which brings<br />
about a feeling of inner peace. A recent study<br />
in JAMA Internal Medicinesupports this,<br />
indicating that meditation can help with stress<br />
reduction and also ease the symptoms of<br />
anxiety and depression. These are all<br />
conditions that have been implicated in a<br />
variety of health conditions. The key to using<br />
meditation is simply to give it a try! All it<br />
takes is a commitment to think differently and<br />
to focus on making happiness your number one<br />
daily priority.<br />
Health I Living 89
1<br />
First Thought – Happy Thought<br />
Your first<br />
thought of the<br />
day should<br />
always be a<br />
happy thought.<br />
Instead of<br />
thinking about<br />
all the things<br />
you want to<br />
change,<br />
commit<br />
yourself to only<br />
thinking about<br />
the positives.<br />
Resist the urge<br />
to turn on the<br />
TV first thing<br />
in the morning.<br />
Playing music<br />
at the start of<br />
the day will<br />
help lift your<br />
spirits. Try to<br />
find a few<br />
minutes to<br />
meditate whilst<br />
you enjoy the<br />
songs you have<br />
chosen.<br />
<strong>Demo</strong> <strong>Issue</strong> I BetterSelf
2<br />
Snap Yourself Out of It!<br />
Sometimes we can find ourselves stuck in a loop of unwanted, negative<br />
or destructive thoughts. This can be about ourselves or about other<br />
people. Stopping this is easy and needs nothing more than a normal<br />
household rubber band worn on the wrist. Bernstein calls this her<br />
“Snap Out of It” technique. When you catch yourself thinking<br />
negatively about yourself or other people, you literally snap the rubber<br />
band against your wrist. Over time this works to snap you out of the<br />
negative thought loop and negative thoughts will become a thing of the<br />
past.<br />
Health I Living 91
3<br />
Release Your Inner Child<br />
There are times when we all feel stressed and overwhelmed with our<br />
responsibilities and the commitments we have to fulfill. This is your cue to<br />
unplug: switch off the computer and get in touch with your inner child. Take a<br />
break and daydream a little, meditate on something fun and cool you would like<br />
to do. When we are children daydreaming is the norm and we have a huge<br />
capacity to be creative; our curiosity knows no bounds. This is what you are<br />
trying to achieve. Just 5-10 minutes focusing on fun can help rekindle your<br />
child-like energy and make you less tense and more positive.<br />
<strong>Demo</strong> <strong>Issue</strong> I BetterSelf
4<br />
Good Sleep and Plenty of It<br />
Sleep has well documented mental, emotional and physical benefits and feeling<br />
sleep deprived is a surefire way to feel unhappy. Meditation can help you to<br />
improve your sleep routine and quality. Using the Kundalini meditation<br />
technique, a simple form of breathing meditation that literally only takes a<br />
minute, will get you into good, healthy sleeping habits. Start by sitting straight<br />
upright in your bed, and breathe in through your mouth. Your mouth should<br />
look like you are holding a quarter in between your lips. Take a breath in and<br />
then exhale through your nose.<br />
Health I Living 93
?<br />
Want<br />
to<br />
increase<br />
your<br />
lifespan<br />
<strong>Demo</strong> <strong>Issue</strong> I BetterSelf
4<br />
Follow<br />
These<br />
important<br />
tips for<br />
increasing<br />
your longevity<br />
Health I Living 95
There are lots of people with bad habits who don‟t even realize that they‟re decreasing<br />
their lifespan. Fortunately, it is never too late for self-destructive people to turn<br />
themselves around and save as many years of their life as they can.<br />
When we talk about bad habits, these are habits which can personally destroy your health.<br />
Smoking tobacco or sitting on the couch watching television for 12 hours per day are<br />
examples of bad habits. Other bad habits include drinking entire bottles of wine or eating<br />
an entire plate of nachos. If you do any of these once in a while, it might not be so bad.<br />
The problem is that some people do these things on a regular basis. These activities<br />
become habits, most likely to temporarily ease stress, anxiety, or other pain people are<br />
feeling. Unfortunately, these vices will cause them to suffer in the long run. Not only will<br />
they develop health conditions, but they will have a shorter life expectancy too. This<br />
applies to both women and men.<br />
So, is there any good news? Yes, the good news is that you can control your bad habits to<br />
a significant degree. Some people may not be able to overcome them completely, but<br />
simply taming them can help save years of your life.<br />
Here are the 4 most serious bad habits which you need to control.<br />
<strong>Demo</strong> <strong>Issue</strong> I BetterSelf
1. Tobacco Smoking<br />
Roughly 20% of the population of Canada are<br />
active smokers. This might not seem like a lot,<br />
but it is still concerning to the Canadian<br />
public. Smoking is said to take about 3 years<br />
off your life expectancy. If you can establish a<br />
plan for reducing your smoking or quitting<br />
altogether, you may have a chance to save<br />
these years of your life.<br />
3. Drinking Alcohol<br />
Believe it or not, drinking will<br />
only decrease your life<br />
expectancy by 2 weeks. However,<br />
there are many other reasons why<br />
you should avoid drinking alcohol<br />
altogether. So, try giving up the<br />
beer and wine and replace them<br />
with coffee and water.<br />
2. Junk Food Indulgence<br />
People who eat junk food on a regular basis<br />
will lose about 1.2 years off their life<br />
expectancy. This means each time you eat<br />
sweets, fried foods, or salty foods, you need to<br />
think about your health first. People know junk<br />
food is bad, but they get deep cravings for it at<br />
odd hours of the day. One way to beat this<br />
craving is to never skip any of your main<br />
meals. Always eat a complete and healthy<br />
breakfast, lunch, and dinner. If you must snack,<br />
have some smaller health food options<br />
available like apples or bananas.<br />
4. Staying Idle<br />
In the modern world of office jobs and computers,<br />
people do not move around much anymore. They<br />
remain sitting for several hours each day.<br />
Unfortunately, this is going to reduce their life<br />
expectancy by 2.6 years at least. All you need to<br />
do is perform some type of cardiovascular<br />
exercise for 15<br />
to 30 minutes<br />
per day. This<br />
will help you<br />
save those<br />
years at the end<br />
of your life.<br />
Health I Living 97
9<br />
Medical<br />
Tests<br />
That<br />
Could<br />
Save<br />
Your Life<br />
<strong>Demo</strong> <strong>Issue</strong> I BetterSelf
Many people have an annual physical with their doctor with the<br />
belief that this will safeguard their health. However, it is unlikely<br />
that a 20 minute examination is going to pick up every problem.<br />
For some people, especially those with specific health risks, there<br />
are 9 key tests that are not routine. These could one day save your<br />
life, and you should ask your doctor about these.<br />
Modern healthcare is all about prevention, but to prevent any<br />
problems we need to catch them before they are advanced enough<br />
to cause a problem. There are many tests your doctor can do but<br />
will not order for you unless you specifically ask for them; some of<br />
these should be routine and all of them could save your life.<br />
Health I Medical 99
1 HS-CRP – The High-Sensitivity C-reactive Protein Test<br />
If you have a family history of cardiovascular disease (heart/circulation<br />
problems) or cerebrovascular accident (CVA or stroke) this is a good test for<br />
you. If you are over 35, if you<br />
smoke or if you have<br />
diabetes, you should also<br />
probably have this test.<br />
The hs-CRP is a blood test<br />
which measures a blood<br />
borne protein which can<br />
indicate a type of<br />
inflammation linked to an<br />
increased risk of the above<br />
conditions.<br />
2 Carotid Duplex Ultrasound<br />
This ultrasound examination is a non invasive procedure where a probe is<br />
passed across your carotid arteries looking for reduced blood flow or<br />
blockages. The ultrasound looks at the 2 blood vessels that go to the brain. It<br />
uses B-mode imaging which creates a 3D picture of the walls of your arteries.<br />
As part of the same test, Doppler scanning is used to measure the speed of<br />
blood flow by passing<br />
ultrasound pulses into the<br />
arteries. You should ask<br />
for this test if you are over<br />
50 and your medical<br />
history includes mini<br />
strokes (also known as TIA<br />
or Transient Ischemic<br />
Attack). If you have any<br />
other risk factors for heart<br />
problems or stroke you<br />
should ask for this test.<br />
<strong>Demo</strong> <strong>Issue</strong> I BetterSelf
3 EBT - Electron Beam Tomogram<br />
This is a special form of a CT (Computed Tomography) scan which measures<br />
the amount of calcium<br />
present in the coronary<br />
arteries. These levels can<br />
predict your risk of heart<br />
disease. The machine will<br />
scan your chest, giving a<br />
detailed and clear image<br />
which surpasses that<br />
obtained by ordinary CT or<br />
MRI (Magnetic Resonance<br />
Imaging) scans.<br />
4 Isotope Treadmill Stress Test<br />
This is a 3-part test that locates areas of reduced blood flow in the heart and<br />
can ascertain its severity and pinpoint a risk for heart disease. The test is for<br />
those over 45 and may be ordered if you want to start a new exercise regime or<br />
if you have more than 3 major risk factors for heart disease. The first part of the<br />
test takes an image whilst you are at rest. From here you proceed to a<br />
treadmill test. Your blood pressure and pulse are monitored and you are wired<br />
to an EKG which allows the doctor to check for signs of stress to your heart.<br />
The final part of the test<br />
involves more imaging.<br />
This time a radioactive<br />
isotope is injected into a<br />
vein and the scanner<br />
follows its progress<br />
around the body,<br />
highlighting any areas<br />
of plaque and hampered<br />
blood flow.<br />
Health I Medical 101
5 The Prostate Specific Antigen (PSA) Test<br />
The PSA Velocity Test involves a set of 3 blood tests over a period of 24 months<br />
to check for PSA levels in the blood. If they are raised you may be at a higher<br />
risk of prostate cancer and you will be offered more tests. If you are over 50<br />
you should have this test.<br />
Those over 45 with risk<br />
factors should also ask for this<br />
test. Risk factors include<br />
smoking, a family history of<br />
prostate cancer and a diet<br />
high in animal fats. Ethnicity<br />
can also be a factor, with<br />
African Americans being at a<br />
higher risk.<br />
6 Colonoscopy<br />
This is an invasive procedure which looks at the inside of your bowel by<br />
passing a colonoscope through the rectum and along the entirety of the bowel.<br />
This can be uncomfortable so a sedative is given to help with this. For a<br />
successful test, the bowel must be completely clean. In fact, the worst part of<br />
the test is often the laxative that you have to take the day before the procedure .<br />
The test takes 15-30 minutes<br />
and is given to anyone over 50,<br />
or over 40 if you have a family<br />
history of cancer of the colon or<br />
inflammatory bowel disease.<br />
Heavy use of alcohol, tobacco<br />
or a history of polyps in the<br />
colon are also good reasons to<br />
have this test. The test will<br />
look for any abnormalities in<br />
the bowel itself: Inflammation,<br />
polyps and cancers.<br />
<strong>Demo</strong> <strong>Issue</strong> I BetterSelf
7 Fasting Blood Glucose Test<br />
This blood test is done in order to check for diabetes and is useful if you have<br />
any risk factors and you are over 30. Those who are obese, have a sedentary<br />
lifestyle and a family history of type-2 diabetes are good candidates for this test<br />
Ethnicity can also be a factor, with<br />
African Americans, Hispanics and Native<br />
Americans having a higher risk. If your<br />
blood glucose levels are abnormal it can<br />
indicate that you have a higher risk of<br />
developing type-2 diabetes.<br />
8 Homocysteine Test<br />
This is a blood test that looks for a natural amino acid, homocysteine. If the<br />
level is too high it can mean you are at higher risk of contracting heart disease<br />
or having a stroke. This test should be<br />
Done if you are over 35 with any risk<br />
factors for heart disease and/or stroke.<br />
The test is done after fasting so you<br />
cannot eat for a minimum of 8 hours<br />
before the blood is drawn.<br />
9 Dual Energy X-ray Absorptiometry (DEXA) Scan<br />
This is a non-invasive diagnostic imaging test that checks how porous the<br />
bones are. It works by passing the imaging machine across your body whilst<br />
you lie on a couch. This is a test for osteoporosis and looks at both the mass<br />
and the density of the bones. Risk<br />
factors for osteoporosis include smoking,<br />
drinking a lot of alcohol or caffeinated<br />
drinks, poor diet that is low in calcium, a<br />
lack of vitamin D and a family history of<br />
osteoporosis. If you are over 50 and<br />
have 2 or more risk factors then this test<br />
is recommended.<br />
Health I Medical 103
<strong>Demo</strong> <strong>Issue</strong> I BetterSelf
Stuff your eyes with wonder, live as if you‟d<br />
drop dead in ten seconds. See the world. It‟s<br />
more fantastic than any dream made or paid<br />
for in factories<br />
Video By Kristen & Siya<br />
Should<br />
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Relaxation I Motivation 105
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At one time or another, most of us have experienced the pain of a stiff neck. In<br />
the USA, around 30% of Americans experience this, and it is the 4thhighest<br />
cause of disability. The pain can be unpredictable. The pain often lasts for days,<br />
but can go on for weeks, months or even years. About half of all cases will<br />
spontaneously resolve without treatment, which leaves almost 50% of people<br />
with long term pain of some kind. There are multiple causes of acute neck pain.<br />
These range from poor posture whilst standing or sitting at a desk, poor<br />
placement of equipment like computers, keyboard and mice, twisting or turning<br />
badly, accidental injuries, exercise or sporting injuries or even sleeping in an<br />
awkward position.<br />
How<br />
Massage Therapy<br />
Can Help<br />
you<br />
Relief from<br />
Neck Pain?<br />
<strong>Demo</strong> <strong>Issue</strong> I BetterSelf
Relaxation I Massage 109
Medical Conditions and Neck Pain<br />
Certain medical conditions can cause or exacerbate neck pain. Neck pain is a<br />
key factor in people who suffer with fibromyalgia, have a narrowed spinal cord<br />
canal (spinal stenosis) or arthritis of the cervical spine. Accidental causes such<br />
as whiplash, which is commonly experienced as a result of car accidents, can<br />
take many months or even years to resolve. In some cases the damage may<br />
become permanent. Another<br />
serious cause of severe neck pain<br />
is spinal injuries like disc ruptures<br />
('slipped discs') and spinal<br />
fractures. As a result of spending<br />
too long in front of our computers<br />
or looking down at our phones,<br />
there are now 2 new common<br />
Forward Head<br />
Our head is pretty heavy,<br />
weighing in at 10-12 pounds.<br />
This weight is well-supported by<br />
the muscles in the neck, but only<br />
if the head remains in a neutral<br />
<strong>Demo</strong> <strong>Issue</strong> I BetterSelf<br />
Text-Neck<br />
causes of neck pain. “Forward<br />
head” results from looking down<br />
at our phones, where our head is<br />
always forward in relation to our<br />
spine, and this causes pain in our<br />
neck which travels into our arms.<br />
position. The pressure on the<br />
neck muscles increases by 10<br />
pounds every time we move our<br />
head out of the neutral position.<br />
So if you are bending your head<br />
forward at 60 degrees you are adding 60 pounds of weight pressure directly to<br />
the muscles in your neck. When we are on a computer or looking at our phone<br />
we hold this position. Maintaining the off-neutral position can cause a<br />
repetitive strain injury.
This has become known as 'text neck' and occurs from using your mobile phone<br />
too much. Even just 2, 3 or 4 hours a day in the off-neutral position has been<br />
shown to cause significant neck damage. In some cases this results in the need<br />
for surgery to correct the issue. The primary muscles in the neck affected by<br />
this are the extensor muscles in the lower neck and the flexor muscles in the<br />
upper neck. These retract the neck to neutral. Stretching the scalenes along<br />
with the sternocleidomastoid and splenius capitus muscles will improve<br />
posture, reduce neck pain and help with the feeling of numbness in the arms.<br />
Treating Muscle Tension and Trigger Points<br />
The forward head and text-neck postures are both responsible for increased<br />
tension in the muscles of the neck and in the shoulders. This can lead to the<br />
development of trigger points in both the upper back and neck. Those in the<br />
upper back typically cause neck pain, whilst those in the neck typically results<br />
in headaches.<br />
Firstly, we need to relax and strengthen those muscles that are acting to pull<br />
the head forward. The shoulders should not be rounded and need to be kept in<br />
a neutral position if the neck itself is to return to neutral. Working the<br />
Relaxation I Massage 111
pectoralis muscles will release and lengthen the muscle fibers and stretch the<br />
muscles, allowing the shoulder to move from a forward to a neutral position. In<br />
a similar way the SCM (sternocleidomastoid) muscles and scalene muscles,<br />
when lengthened, will encourage the head to return to its natural position.<br />
Once the head has returned to a more neutral position you can work on the<br />
trapezius and the levator scapula, releasing the tight muscle fibers and working<br />
on the trigger points which can result in neck pain. It is also likely that there<br />
will have been over stretching of the splenius capitis and semispinalis capitis<br />
muscles, and these may have also developed trigger points. It is useful,<br />
therefore, to give them some attention. The use of effleurage and deep tension<br />
massage will flush the muscles of the pectoralis and upper back, encouraging<br />
blood flow and increasing oxygenation. This will release the trigger points and<br />
help the muscles to lengthen and relax. You will need to be more gentle on the<br />
neck, adding pressure slowly. This allows the client time to react to the<br />
massage and the therapist time to respond and adjust accordingly. The<br />
therapist must review the anatomy of the neck, with careful consideration to the<br />
delicate strictures, cervical vertebrae and the veins and nerves. This is<br />
essential to avoid causing unnecessary pain or damage.<br />
Craniosacral Therapy to Relieve Neck Pain<br />
<strong>Demo</strong> <strong>Issue</strong> I BetterSelf
Craniosacral therapy is a specific type of massage that is very effective in<br />
reducing neck pain. The theory behind this is that the skull (cranium), sacrum<br />
(lower back) and spinal vertebra are both connected and related. The effect of<br />
Craniosacral therapy is to relieve pain by using a gentle approach and working<br />
the problem areas of the head, neck and sacral areas, along with other areas of<br />
the spine. Craniosacral therapy uses very little pressure – around 5 grams,<br />
which is the weight of a nickel. Craniosacral practitioners aim to release muscle<br />
tension and restrictions in the areas causing pain.<br />
Releasing Muscle Tension with Swedish Massage<br />
Swedish massage, with its moderate effleurage techniques, is a useful technique<br />
to reduce tension, increase muscle fibers and promote good blood flow to the<br />
muscles to improve function and reduce pain. Swedish massage is helpful in<br />
treating neck pain caused by a muscular problem. Frequent massage is most<br />
beneficial; studies have shown that massage sessions of one hour twice or three<br />
times weekly is the most effective way to restore muscle function and reduce<br />
pain, particularly in the first 4-6 weeks. Massage therapy has a lot to offer<br />
those who are seeking relief for acute or chronic neck pain. A skilled<br />
practitioner who is knowledgeable of any risk factors and fully understands<br />
neck and spinal anatomy can offer real relief to the many people who are<br />
currently suffering from acute or chronic (long term) neck pain.<br />
Relaxation I Massage 113
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6<br />
Modern life makes it difficult to<br />
disconnect: Cell phones and<br />
smartphones mean that we rarely go<br />
anywhere without someone being able<br />
to call us or stopping to check our<br />
emails. This is a recent phenomenon –<br />
the capacity to check our email on<br />
phones developed in the 1990s. Before<br />
cell phones, when people went on<br />
vacation they had real time away. I'm<br />
not claiming to be a doctor, but I am<br />
certain that being constantly<br />
connected and unable to switch off is<br />
a major cause of stress, burnout and<br />
anxiety. Although it may seem<br />
difficult, it is not impossible to go on<br />
vacation and totally relax and it is<br />
something that we 100% need. So here<br />
are my top 6 tips for disconnecting<br />
and really relaxing on vacation.<br />
<strong>Demo</strong> <strong>Issue</strong> I BetterSelf
Relaxation I Traveling 117
Set Boundaries at Work<br />
Plan ahead so that if there is an<br />
emergency or a special situation at<br />
work then your co-workers can deal<br />
with it. The more you plan ahead, the<br />
better the chances you can disconnect<br />
for your vacation. Someone else can<br />
handle it. Then, when it is their turn<br />
to go away, you can do the same for<br />
them.<br />
Go with the Flow<br />
Don't plan everything to the minutest<br />
detail, just get a basic idea of your<br />
plans and see what happens. Live in the<br />
moment. Don't under-plan, but avoid<br />
over-scheduling it will just stress you<br />
out. Some trips you can book and<br />
someone else can do all the hard work.<br />
If you really do need a concrete plan<br />
use a travel agent. Let them take the<br />
strain, while you sit back and relax.<br />
<strong>Demo</strong> <strong>Issue</strong> I BetterSelf<br />
Keep it within Budget<br />
If you over reach and spend your whole<br />
time panicking about money you are not<br />
going to have a good time and you will<br />
be incredibly stressed. Keep it within a<br />
sensible budget that is without your<br />
financial means. It is fine to accept that<br />
you will spend a bit more than usual and<br />
you can have some treats – you are on<br />
vacation after all – and if it gives you a<br />
happy, stress free time, then it is money<br />
well spent.
Give Meditation A Go!<br />
When you are away from home and are<br />
feeling relaxed is a good time to start<br />
some good habits. Maybe it is<br />
meditating, maybe starting a journal,<br />
something that you have considered for<br />
a while but have just been too busy to<br />
try. Those 7 days away is the time you<br />
need to give it a go. If you really enjoy<br />
it, you will find that you continue it<br />
when you get back home.<br />
Escape Your Cell Phone<br />
If you are worried about people's<br />
ability to contact you in an emergency,<br />
give them the number of your hotel or<br />
accommodation. If you are traveling<br />
internationally, a good idea for cell<br />
phone freedom is not to upgrade your<br />
plan or set up roaming. You will save<br />
money, put the phone in airplane mode<br />
and just use it as a camera<br />
Remember “Why”<br />
Always remember why you are on<br />
vacation. Work is what you do to make<br />
a living, but what is really important is<br />
the time we spend with family, friends<br />
and loved ones doing things we want to<br />
do. If your job takes up so much of<br />
your time you cannot live your life,<br />
what is the point? Take your time off,<br />
live 100%, in the moment; anything<br />
else can wait until you are back.<br />
Relaxation I Traveling 119
a luxurious experience