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S Eden Back to Perfection

September 2010 US$9.95



Save your kids from this curse!

Steps to Successful Weight Loss

Worried about your sexual health?

Fight Fatigue The supplements you should take

The antioxidants and tonics you should take, page 17

Change Your Health Habits­— 6 Ways to Get Yourself Moving, page 7 A Winning Formula to Stop Smoking, page 15


A note from the Publishers

living in a


golden age

ne could say we live in a Golden Age. Technology brings information on a sundry different topics in a flash; medical science and wellness breakthroughs are allowing us to get closer and closer to everlasting youth; and everyday, the beauty of before-unchartered areas around the globe are being made available to us, as we too, are opening ourselves more and more to becoming citizens of the world. There are inevitable prices to pay for such developments however: this “instant generation” is breeding bodies and minds that are loathe to get up and break a sweat, ethics are put into play in the name of science, and for each piece of paradise found, a swathe is lost in the name of progress. This issue is dedicated to the little things we take for granted while living in this Golden Age. With everything – music, games, entertainment, football statistics – available with just one click, and food readily available with just a quick call to fastfood delivery and a few punches of the button on the microwave, time and effort may be efficiently cut down, but so is our ability to burn wasted calories. These unwise decisions in lifestyle options affect no one most than our children. It affects more than their weight, however—their precious self-esteem is dented, sometimes permanently, by teasings and the feeling of being left out (whether imposed by others or by oneself). Parents, guardians, older friends and relatives can all do their part in developing a child’s health habits early on to prevent obesity. More on this on page 13. Whether for work or play, the computer or laptop has become an indispensible part of our lives. Most of us spend most of the day at our workstations in the offices or homes, and some don’t give a second thought about how those long hours affect our health. Some very minor tweakings in one’s work area or habits can go a long way in preventing long-term bone and muscle wear and tear, and eyesight problems. Simple exercises to beat these are on page 6.

Stress, diet, and general lack of good health practices can also affect one’s sexual drive and performance. Popping the usual pharmaceutical fix is just what it is: an easy solution, but not a lasting one. On page 17, Sacred Eden gives you different options on the daily vitamins, minerals, and anti-oxidants that can help your body regain its balance, and ultimately, pump up your sexual health to acceptable levels. From modern day medical research to ancient Chinese wisdom, there is a supplement for you. (Speaking of supplements, we’ve also got an article for women and the options available to her for fighting Chronic Fatigue Syndrome. Turn to page 5 to read more about it.) As in every issue, we devote a good chunk of it to helping you look and feel trimmer and better. This issue’s got tips on staying motivated and keeping your goals in mind and in sight, to make sure you don’t falter (page 7); and ways to help you successfully keep those extra pounds off—and make sure they stay off (page 8)! A Golden Age this may be, but it’s up to us to keep it golden. It’s up to us to open ourselves up to new, well-researched information and enlightened decisions to achieve our highest potential—not just for ourselves, but for the generations that follow us, and for this beautiful planet we call home.

The Sacred Eden Team

Table of Contents

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A Note From the Editor


Healthy Solutions


5 Ways to Stop Your Snoring; ABCs Of Staying Healthy; Relieve Stress By Meditation; Tips to Get Started With Detoxification; The Dangers of Crohn’s Disease




A New Way to Fight Fatigue. Simple bed rest and relaxation just doesn’t cut it with CFS. Time to load up on your vitamins and minerals!

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Working Out: How Motivated Do You Feel? Working out is fun and all, but how do you keep on track?


The Curse of Bad Breath. It could kill your social life and cause deep embarrassment. If you suspect you have it, face it now and find your permanent fix!


All Hail the Coconut Tree. From its trunk to its leaves, every part of the coconut tree is beneficial to humans. Taking centerstage, though, is the oil from its meat—virgin coconut oil or VCO—which can help you lose weight and fight disease


8 Ways To Lasting Weight Loss. Moderation and balance unlock the key to shedding off those pounds and toning that body, successfully




Get Yourself A Healthy Workstation! Pay more attention to your work area and cut down work-related discomfort and ills, pronto



Food and Nourishment


Artichokes­—A Strange But Healthy Food. Great for appetizers, this sensual vegetable is also good for digestion, fighting heart disease, and lowering blood sugar


A Juicy Way To Take Your Vitamins. The watermelon is a nutritious and delicious source of vitamins, minerals and fiber—and it’s fun to eat, too!

When Your Kids are More than Fluffy. Fat isn’t cute when your kids are afflicted with obesity. Halting it, though, starts with the parents. Here’s what you can do to curb this no. 1 health threat

Yes, You Can Quit Smoking! It may be the hardest thing to do, but stopping this habit will not only benefit you, but your close family and friends, as well. Here’s why you should begin your process now—and what it takes


Enhance Your Sexual Health with Anti-Oxidants. Failure to have your body behave “in a manly way” when it rightfully should can be disheartening, to say the least. Luckily, there are supplements and options to get it back “in the mood”

HealthySolutions 5 Ways to Stop Your Snoring


ake a look at your diet. You could have an intolerance to certain foods which affects your breathing, especially when lying on you back. For example, too much (or an intolerance to) dairy produce is likely to cause you to become blocked up with mucus. When horizontal, this collects causing heavy breathing and snoring. Alcohol is another common offender. Being overweight is another significant contributor. Excess weight in the neck and chest puts pressure on the breathing passage. Sleep on your side or front. Now this is easier said than done, because it’s hard to control your sleeping position when you are asleep! However, there is an old trick that may be worth considering. You could stow a walnut, table tennis ball or similar size object into the back of a shirt and wear that in bed. Each time you roll on your back it will dig into you, causing you to roll back again ñ providing you donít take your shirt of in your sleep. Use nasal strips. Often used by athletes, they open the air passage for you, thus removing or preventing blockages. If your desperate, it’s worth a try, but the cost can add up over the days, months and years. Exercising the muscles in your throat, tongue and doing breathing exercises can completely cure your snoring. For more detailed information and more tips go to

ABCs Of Staying Healthy A Is For Abstinence Most probably many would already be thinking that this seems like the same ABC tip for responsible sex. Abstinence should be practiced by the person in declining the things that would not make him healthy. Abstinence should be the basis of any individual to serve as a disciplinary concept. B Is For Be Faithful Being faithful is being able to hold out and maintain focus on your objective of staying healthy. C Is For Calisthenics Calisthenics are simple activities which would allow one’s self to move about and permit the proper flow of blood to the different parts of the body for optimal oxygenation of the cells. Calisthenics should be done everyday for at least 30 to 45 minutes which includes mainly aerobic exercise. Not only does daily calisthenics improve the cardiovascular flow of the body, it also adds up to the amount of calories to be burned for the day to maintain the desired body weight and fitness level.

Relieve Stress By Meditation


e all have different types of stresses in our lives--our jobs, relationships, children, finances. Taking the time to meditate in your own way will help with the stress. The word meditation simply is defined as to be in a continuous contemplative thought.

Find some quiet time for yourself and yourself alone: let the kids get out of the house, ask your spouse for an half hour alone, or stay behind the office to collect your thoughts. Close the door behind you. Find a comfortable position and close your eyes. Put some relaxing music on your iPod. Breathe in and out slowly while focusing on a peaceful scene. Find a way of meditation that will work for you and you will see that even if it's for only a few minutes, your mind will be able to quiet itself. You have to remember you are using your thoughts to meditate so you want to take the time to clear out all the negative feelings. When you take the time to relax and really stop, you maybe could even find some answers to some of your nagging questions.

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HealthySolutions The Dangers of Crohn’s Disease


lso known by various other names such as granulomatous enteritis or colitis, Crohn’s disease is not easily diagnosed since its symptoms resemble those of other IBD. The inflammation causes abdominal pain and often results in diarrhea. Other symptoms include persistent rectal bleeding, weight loss and fever. Crohn’s disease causes the intestinal wall to swell, resulting in blockage of the intestine. It causes ulcers that can tunnel into and affect surrounding tissues such as the bladder, vagina, or even the skin. These tunnels, or fistulas, can become infected and may require surgery. Crohn’s disease also results in nutritional deficiencies resulting from a poor diet or intestinal loss of protein. Patients suffering from Crohn’s disease may also develop complications such as arthritis, skin problems, kidney stones, and inflammation in the eyes or mouth. There are various theories about what causes Crohn’s disease. The common opinion is that the inflammation in the intestine is caused by the reaction of the body’s immune system to a virus. There appears to be enough evidence that it could possibly be inherited as about 1 in 10 sufferers have a relative who has also suffered from this condition. The evidence isn’t absolute, but of certain degree to be significant.

also been done to treat the disease: * Drugs to firm up the stools * Antibiotics to fight any infection * Acute inflammation is normally treated via application directly up the back passage using various drugs such as corticosteriods. * There may be some surgery required to fix damaged portions of the bowel or to remove obstructions. The problems with surgery, though, is that it normally causes the Crohn’s Disease to flare up again. Crohn’s disease is chronic and patients may require medical care over a long period, though some may experience periods of remission and can continue to function normally at work and at home. Some patients need surgery to deal with blockages or abscesses in the intestine. Patients with Crohn’s disease in the large intestine might require surgery to remove their entire colon, while others only need to have the diseased part removed.

The Symptoms of Crohn’s Disease The symptoms of Crohn’s Disease are different dependant upon which part of the gut is affected and to what degree.

Although some people may be genetically predisposed to suffer from Crohn’s Disease, it needs some kind of germ to trigger it. The theory is that the germ triggers the immune system to cause inflammation of the gut. Interestingly, Crohn’s disease has become more common in recent times. The reason for this is unknown, however, smokers and women who use a combined contraceptive pill are at higher risk.

The pain is normally located in the area where the inflammation is. Using the example of the inflammation being in the ileum, then the area of pain would be on the lower right side of the abdomen.


Some general feeling of being unwell with a loss of appetite, fever and tiredness.

As of now there is no cure for Crohn’s disease. Treatment includes measures to reduce inflammation, rectify nutritional deficiencies, and relieve other symptoms. The following have

Tips to Get Started With Detoxification


ust as there are many ways in which a person is able to physically cleanse their skin and hair, so too are there many ways in which a person is able to cleanse themselves on the inside. This process of cleansing our bodies on the inside is called detoxification.

Ulcers may develop which affect the raw area of the lining of the gut. Diarrhea may be mixed with mucus or blood. What is common is the feeling of wanting to go to the toilet but when you get there, of not having anything to pass.

If you lose a lot of blood, then you may suffer from anemia. Mouth ulcers are common, as are painful cracks in the skin of the anus called anal fissures.

If you’re a first-time detoxifier, keep these things in mind: #1: Focus on the Benefits While on the detoxification diet, one thing to remember is the benefits. Many people are easily side-tracked and overcome by the difficulties of the detox process, such as drinking horrible-tasting liquids. Keep your focus! #2: Start Out Small One general rule of thumb if you’re a newbie is to make your detoxification diet last for two or three days during the whole process. For example, on the first day you should allow yourself to have regular food along with some of the other elements of the diet. On the second day of the detoxification, only water and less

of the regular food should be allowed. On the third and final day of the diet one should allow himself to undergo a full body cleansing, which includes strictly water, along with natural and plain fruit and vegetable juices, along with herbs and vegetable soups. #3: Relax A first-timer to the detoxification process could have many fears about the products and liquids that he or she may be drinking. It is important that this detoxification process and weekend be a time of relaxation with no worries about the family or work at the office. Individuals should not only engage in relaxing physical exercises during the day, but meditation should also be practiced.

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Body Women and Fatigue

A New Way to Fight Fatigue

Simple bed rest and relaxation just doesn’t cut it with CFS. Time to load up on your vitamins and minerals!


bout 20 percent of adults experience excessive fatigue. It can be so debilitating that it affects their ability to function well at work and at home. Some are able to bounce back after taking a short respite from work, or taking some medication--but there is a significant number of people whose stressful experiences last longer that usual. Chronic fatigue syndrome (CFS) affects at least 800,000 people in the United States. This disabling fatigue usually persists for as long as six months or even longer. The eight common CFS symptoms include muscle pain, joint pain, memory gaps or loss of concentration, sleeplessness, headaches, sore throat, and unusual fatigue after exercise.

Supplementing Your Health Our bodies need carbohydrates, fats, and proteins to speed up chemical reactions and allow our internal organs to function. Like a machine, nutrients from food serve as fuel. These nutrients are the very foundations of good health. However, due to our polluted environment and the toxins found in the food we eat, sickness and muscle fatigue can no longer be totally eradicated. All human beings eventually get sick and require medical treatment as well as supplements during the recuperation stage. One of those conditions that supplements can help with is fatigue. Vitamins and minerals are necessary to maintain the many biological processes that take place inside our bodies. Mental alertness, proper digestion, and resistance to bacterial and viral infections are dependent on the proper working of internal organs which are, in turn, dependent on nutrients that come from the food and beverages we consume. These are only some of the vitamins and minerals that one can consume daily in order to sustain health and consequently fight CFS:

Vitamin E. This vitamin can be found in plain yogurt, rice milk, calcium-fortified soy, kale, nonfat milk, cheddar cheese, turnip greens,

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cottage cheese and spinach. Vitamin E is an anti-oxidant that helps prevent cardiovascular disease and high blood pressure. It also promotes good skin complexion, enhances sexual performance, and helps alleviate fatigue.

Vitamin A. This vitamin helps prevent cancer, heart disease, and eye problems. It also helps repair skin cells and promotes the formation of bones and teeth. It plays a big part in the functioning of the entire immune system. This vitamin can be found in cheddar cheese, steamed or raw carrots, fortified skimmed milk, cantaloupe, spinach, mangoes, and peaches.

Vitamin K. This vitamin is vital in bone mineralization, cellular growth, and the prevention of hardening of the arteries. This can be found in broccoli, cauliflower, spinach, beef and sprouts.

Vitamin D. This vitamin is needed to absorb

calcium and phosphorus, which, in turn, are needed for the normal development of the bones and teeth. Getting enough of this particular vitamin helps protect women against osteoporosis. Vitamin D-rich foods include salmon and fortified milk. Sunlight is also a good source of Vitamin D.

Magnesium. This mineral is needed for protein and bone formation. Magnesium gives us energy and helps prevent muscle spasms. Dark green and leafy vegetables such as spinach, grains, legumes and black-eyed peas are rich sources of magnesium.

Calcium. This mineral is vital for proper bone and teeth development.

Potassium. It is a mineral that maintains

fluid balance, sends nerve impulses, and releases energy. You can get this from potatoes, fish, yogurt, carrot juice, dried potatoes, citrus juices, and bananas. There are other nutrients that should be included as part of our daily food intake. Vitamin C, iodine, dietary fiber must be consumed every day. Filling these nutritional gaps is easy if you practice good eating habits and eat the right types of food. Indeed, taking multivitamins will go a long, long way in boosting your energy levels and over-all health.

Fatigue is more common among women. It is a state of overwhelming, sustained exhaustion and decreased capacity for physical and mental work that is unrelieved by rest. Fatigue often is an early sign of a neurological or psychological illness. Debilitating fatigue can be an early sign and symptom of either multiple sclerosis or Parkinson’s disease. Some studies show that eight out of 10 patients with depression report fatigue. Marianne Legato, a professor of clinical medicine at Columbia University said in an interview that there are a number of conditions that can make a woman chronically feel tired or experience excessive fatigue. Women who go on crash diets and don’t get enough nutrition can feel lethargic. Reports say that high-fat, low-carb diets are the worst offenders. Foods that help boost energy include complex carbohydrates such as wholegrain bread, whole meal rice and pasta, fish, lean meat, fruit and vegetables. Moreover, according to the Thyroid Foundation, there are approximately 14 million people in the U.S. who have underactive thyroids and about 70 percent of them are women. Dr. Legato said that the most common type of thyroid disease is called “Hashimoto’s thyroiditis.” This is an auto-immune condition in which the person produces antibodies that have an immune response to the thyroid gland. Excessive fatigue can also be a result of anemia, chronic illness, infection, diabetes, medication effects or depression, among others. Excessive fatigue could also indicate an impending heart attack in women, researchers say. A study looked at more than 500 women who had suffered heart attacks. About 70 percent had experienced unusually high levels of fatigue and 48 percent had reported disturbed sleep for more than a month before their attack. The researchers said they studied women because they have higher death rates and higher rates of disease than men. The study focused on women with an average age of 66 who had suffered a heart attack in the previous four to six months. They were asked if they had experienced any of 33 early signs which can precede heart attacks, or any of 37 symptoms which can accompany one. The women were also asked about other health problems, risk factors, medication and their social backgrounds. About 95 percent of the women said they had experienced new or different symptoms more than a month before their heart attacks that did not continue afterwards. Excessive fatigue was the most common symptom.

Get Yourself A Healthy



or many people, almost two-thirds of their days are spent in front of the computer. Be it work-related or for recreation, it seems that the computer has become an indispensible part of our lives. There are prices to pay for such attachments, however—many of them health-related. Many experience pain in their wrists, fingers, hands, neck, shoulder or back if they work at a computer for more than four hours per day; much of this pain, though, is due to the faulty design of their workstations. Take a look at the following and see if any of these circumstances apply to you.

Chair Armrests Too High Or Low:

In most instances the armrests are adjusted too high. Most keyboards are placed on surfaces too high for them and the computer user will adjust the armrest to the height of the work surface, thinking this is supporting them properly. They are inadvertently raising their shoulders to a tensed position. If the shoulder muscles are tensed for any length of time with repetitive motion in the hands or arms, varying levels of pain or discomfort may develop depending on the length of time in this tensed position.

By Wendy Young

Solution: Adjust the armrests up or down

so that the shoulders muscles are in a relaxed position while resting on the armrests. If your shoulders are shrugged at all then the armrests are too high. If you are leaning into either armrest this could be an indication that the armrests are too low. The best way to do this is to drop your arms down by your side and just let your shoulders relax. It is important that you get a "feel" for this. In this fast paced and competitive world computer users are so focused on their work that they are not aware of the physical comfort changes that are occurring in their bodies on a daily basis.

Improper Sitting Posture: If you are

slouching in your chair you might be reducing your ability to take deep breathes due to collapsing your diaphragm. This can cause fatigue and discomfort because oxygen and nutrients cannot travel efficiently to your lower extremities and your brain.

Solution: Sit all the way back in your chair

with the lower part of your back firmly touching the backrest. This will enable you to sit in a neutral posture with ease. Be sure you know how to adjust your chair. The chair is the foundation of the computer work area and if you have a great chair that is not adjusted properly then it will not do you any good. You want you feet to be flat on the floor or on a footrest.

Monitor Too High Or Low: If the monitor is too low

it requires bending the neck forward or down to view the screen. In high position the neck will bend backwards to read the screen.

Solution: Try this ex-

ercise. Relax your head and neck. If you do this correctly your head will be in a slight

Stop Being a Computer Potato! Schedule breaks every 15 to 20 minutes. Walk around and do something different for a few minutes. People tend to think that the interruption of thought will hinder their work. On the contrary, folks who actually take these breaks insist that they have twice as much energy and get nearly quadruple the amount of work done each day. Why? The brain refreshes, sort of like your webpage does. When you come back to a task after a break, you’re more revitalized and ready to tackle your current project. If you have a laptop, that’s even better. Take it to a different room every hour and a half. Watch how your overall energy increases as you change scenery once in a while! During the wait time on your computer, you can do a few stretches. While your page is loading, try these neck exercises to reduce strain and stress in this area. Slowly, turn your head to the right as far as you can. Hold this position for fifteen seconds. Then repeat for the left side. When you get up for a break, stop at the door frame of your office. Hold your arms in the “hold up” position ñ as if Jesse James were robbing you and you had your hands in the air (bent at the elbows). Then place the inside of your arms and your palms on each side of the door frame and lean in slowly. Hold the stretch for 20 seconds. These little stretches can literally save you much stress. Many computer workers end up with a stiff neck or arm and hand pain. Taking frequent breaks and getting in the habit of stretching when you have downtime can lessen the possibility for problems in the future. forward tilt. Now relax your eyes by letting your eyes "fall" to their lowest position in your eyes. Notice the lowest line on the screen you can read without raising your eyes or head. Position the monitor height so that the information you are reading is centered in this area. For 19 to 21" monitors the top of the viewable screen will be approximately two inches below the line of sight. The line of sight is defined as the imaginary straight line from your eyes to the screen. Let your eyes and body determine what is comfortable.

Monitor and Keyboard Not Centered Together: The computer user often

will have the monitor placed to the side and will twist their neck left or right to view the screen. This added tension in the neck can create varying levels of discomfort.

Solution: Place the keyboard directly in

front of the monitor so that you can look at the monitor without turning your neck sideways at all. If you use the mouse frequently and do not use the number pad on your keyboard you may consider an ergonomic keyboard with a 15" footprint. This will balance the keyboard AND mouse with the monitor.

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Working Out: How Motivated Do You Feel? Working out is fun and all, but how do you keep on track? By Marc David


et me make a prediction...

Ninety six-point-eight percent of subscribers who actually are reading this have wished they had more passion in the gym. And a full 99 percent of those still reading, do not have their goals written down anywhere. Why is motivation so difficult? How come the no. 1 question I receive is from somebody who asks, "I know what to do, but I just need somebody to motivate me to do it all year round." So let me ask you: Can you clearly see your goals that you want to obtain? No really. Can you SHOW me what you want to accomplish in the next six months?

b) I want to destroy 15 lbs of fat and get to 10 percent body fat with a year Please tell me you picked B. B is clearly more defined and therefore more obtainable.

2. A Goal Must Be Stated In Writing Life gets in the way. My story of wanting to do just foursimple things to my own website that I had the ability to do just kept getting buried under the complexities of life and schedules. Once it was a simple post-it note on my desk, it had a magical way of getting done as I checked off each item. It didn't require any more work on my part but it was defined and clearly visible.

Personally I always thought that writing down your goals and to-do's was crap. Until I took a sticky yellow post-it and wrote down four things I wanted to accomplish on my website over the weekend. Nothing fancy at all but clearly the things I wanted to do. They were specific, simple and realistic.

Tony Robbins, Tom Venuto, Jon Benson, Jeff Anderson--those guys are right. That is their secret to success. They write down what they want and once it's in writing, it gets done.

Needless to say, I did them all over the weekend. And here I'd thought about them for six months!

I'm not a medical doctor of Neuro-Linguistic Programming, but I know enough about the subconscious to know it doesn't understand negative goals.

Goal orientation is the key element in establishing strong motivation. Let me say that again: Knowing what you want to accomplish is key in establishing the desire to actually do it!

3. A Goal Must Be Stated In The Positive

Use a positive mindset when creating a goal. "I won't eat junk food" is better stated as "I will eat healthy foods eat day." Even better is "I will enjoy eating healthy foods each day."

A goal is nothing more than a stepping stone from one goal to another. It's the bridge between wanting to achieve something and actually achieving it.

Now your goal is an affirmation which can be used to kick-start some action!

So let's being with the Six Steps you must do to go from thinking about it, to actually doing it.

4. A Goal Must Have A Deadline For Completion

1. A Goal Must Be Well Defined If you've seen those Red Cross thermometers or any place that shows some type of chart with the money received and the ultimate goal, that is pretty well defined. What sounds best to you? a) I want to lose weight

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Rather then state what you won't do, start telling yourself what you will do.

How many of you get excited about payday? Or an up-coming vacation? Or even a UFC fight in Las Vegas? Simple. It's something to look forward to and think about. It creates a sense of urgency in ordering tickets and getting the hotel if you know you are leaving on a specific date. If there's no real goal for completion, there's no sense of urgency after a bit and hence, most

people quit the gym after six months. After a bit, it's just a routine, gets boring and since there's no deadline to accomplishing anything, they get back to life and out of the gym.

5. A Goal Must Have Sincere Emotional Appeal If you don't really care, how much passion do you have for that thing? Creating a goal should be a sincere effort with something tied to your emotional desires. Heck, if you don't even care, trust me, your mind will find a quick way to end that gym session. An emotionally charged goal will have a sense of urgency and that leads to passion to complete something specific by a certain deadline. Passion is the fuel you are looking for and only you can create it. Sadly, it's not available in any gas stations that I know of--yet.

6. A Goal Must Be Difficult, Yet Realistic With that said, if it's too easy, it's unlikely you'll give it enough attention to really focus on it or care. "I'm going to make it to the gym tomorrow," is hardly an earth shattering revelation for most. To make matters worse, if it's too difficult, you'll get frustrated with the lack of progress and your confidence in actually doing it will be compromised. That means you need to create goals in such a way that with a continual, concentrated effort, you know you can get the job done. Imagine a mountain top with a red flag at the very top. That is your long term goal (specific too). But it's unrealistic to think you can achieve that in two months. But if you had little yellow flags along the path to that red flag, those would be short term, achievable goals you could look forward to with a sense of urgency because they could have a shorter deadline and time to completion. Short term thinking but with long term results-if you know you can get the job done, your passion for doing it will rise. Now go get some yellow sticky notes!




To Lasting Weight Loss

Moderation and balance unlock the key to shedding off those pounds and toning that body, successfully By Meri Raffetto


he key to weight loss is finding the right balance of what you eat, what you think, and what activity you do. It is not about following a perfect plan—it’s impossible to be perfect every day! Finding the right balance helps you to decrease your calorie intake, increase your metabolism and keeps the self-sabotage at bay. Here are 8 steps to bring more balance into all corners of your life so you too can find weight loss success.

By changing the balance of this meal to include more vegetables while decreasing the steak and potato we saved approximately 350 calories. Saving 350 calories daily can result in almost a one pound weight loss per week. Small changes are the key.

5. Eat when you’re hungry, stop when you’re full

Skipping meals or waiting too long between meals can have a negative impact on your metabolism and results in overeating later in the day. It’s best to have three small meals and one to two snacks throughout the day. You will feel more satisfied and eat less. Plan to have a snack or meal every four to five hours.

Our bodies have an innate weight management mechanism. It performs this task by making you feel full when it is time to stop eating. Every time you eat past full you are taking in more calories than your body needs which will result in weight gain. Start to become more aware of your internal cues for hunger and satiety (fullness). You will be amazed how many times you wait too long to eat and how often you eat past full and enter into stuffed. It’s common for all of us to do this from time to time. However, it’s time to check in with yourself and see how often you are falling into these food patterns. Listen to your body, it will tell you when you are physically ready for food and when you are ready to stop.

2. Watch portion sizes

6. Exercise regularly

Appropriate portion sizes are still quite misunderstood. Most Americans eat two to three times the recommended portion sizes. Limit your grains, cereals, pastas, and rice to one half to one cup serving sizes. Keep meat, poultry and fish to 4-ounce portion sizes. Restaurants are notorious for giving extremely large servings of food. Keep this in mind when eating out. Eat half of the food on your plate or take the rest home for lunch the next day. Studies show that when people are given large portion sizes, they eat up to 56 percent more calories without realizing it. To add insult to injury, our portion sizes are larger than they have ever been. Start to become more aware of the portions you are served wherever you are.

I know, this isn’t anything you haven’t heard before but it is a crucial part of weight management. It is important to engage in regular aerobic and weight bearing activity. The aerobic exercise helps you to burn the fat and weight bearing activity increases your metabolic rate. Muscle burns up to 90 percent more calories than fat. The more muscle mass you have, the more calories you will burn in a day. By adding three to five pounds of muscle you could actually burn 100 to 250 additional calories a day. This combination of aerobic and weight bearing activity is what really kicks weight loss into gear.

1. Eat more frequently during the day

3. Eat the right fats

7. Limit sugar

Yes some fat is important. Omega 3 fatty acids are an important strategy for weight loss success and yet most Americans are not eating enough of these healthy fats. Some reports show these fatty acids may be helpful in increasing your metabolism. They are also shown to be a wonderful mood supporter and people report significantly less food cravings and triggers to eat when they incorporate omega 3 fatty acids on a daily basis. This is especially important for any emotional eaters out there. Omega 3ís are found in fatty fish such as salmon, mackerel, cod; they are also found in canola oil, walnuts, and ground flax seeds.

Sugar becomes a major issue for many people wanting to lose weight. Not only does it add calories, it also causes insulin spikes leading you to store more calories as fat, it stimulates your appetite, and is a major food trigger for emotional eaters. However, it doesn’t mean you need to go all or nothing. When people try to omit all sugar from their diet they can become obsessed about sugary foods and end up in a binge. Find the right balance for sugar. Avoid daily use of sugar and instead have some guiltless treats once in awhile. A little cake at a birthday party or some ice cream with friends is a good way to incorporate sugar once in awhile to avoid the negative outcomes.

4. Increase fruits and vegetables

8. Pamper yourself regularly

Fruits and vegetables are not only packed with important vitamins, minerals, and antioxidants, they are also loaded in fiber and low in calories. Include five to eight fruits and vegetables every day. This is one of the most important diet changes you can make. When you fill your plate up with fruits and vegetables you eat less of the higher calorie foods. For example, let’s take a sample steak dinner.

Who wants to argue with that?! The reality is many people eat for emotional reasons. Food makes us feel good on many levels. The problem occurs when eating becomes the only coping mechanism your subconscious knows of. This is why that pesky urge to emotionally eat is so strong. It is hard to reason your way out of it. For many people food is the only thing they know that makes them feel better. When you start to do other things that make you feel good on a regular basis such as taking a hot bath, going for a walk, having a hot cup of tea; then your subconscious starts to register these activities as coping mechanisms as well. Over time this will decrease the constant urge to use food. You canít expect to have a bad day, go take a bath and not have an urge to eat. It is something you need to do regularly and something you truly enjoy so your subconscious starts to recognize it as a new choice.

Original meal: 8 ounce steak Whole baked potato with fixings One half cup steamed broccoli

Meal Makeover:

4 ounce steak one half baked potato with fixings one half cup steamed broccoli Side salad with mixed greens, tomatoes, and 1 Tbsp light vinaigrette dressing

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The Curse of

Bad Breath I

It could kill your social life and cause deep embarrassment. If you suspect you have it, face it now and find your permanent fix!

t’s one thing to have bad breath once in a while or in the morning before we brush our teeth. This kind of problem is easily remedied with simple hygiene. But can you imagine (and some of you can) having bad breath chronically and so bad that simply brushing your teeth or avoiding spicy food at lunch is not enough. Some people have to live with this nightmare called chronic halitosis.

Causes and Treatment There are many causes of halitosis: deeply furrowed tongue, sinus infection, tonsillitis, diet, drying of oral tissues, digestive problems, smoking, systemic diseases, lung or sinus infection, uremia, or cirrhosis of the liver, helminthiasis (intestinal parasitic infections), diabetes, kidney failure, sinusitis, tonsilloliths, gastroesophageal reflux disorder (GERD), trimethylaminuria (TMAU), hormonal changes, and a wide variety of prescription drugs. As bad body odors in general are secondary to the growth of microorganisms (bacteria, yeast, etc.) that produce noxious fumes as a byproduct of their metabolisms, bad breath may be caused by a major infection that is causing the rotten (literally!) smell in your mouth. So go see your dentist to rule this out. Often, however, there isn't a huge cavity or pharyngeal abscess to explain the terrible smell, and because the etiology is less obvious the solution is less obvious as well. Killing the bacteria is still priority, though—it just happens that some people with chronic bad breath were unlucky enough to have gotten a particularly smelly strain of bacteria. How do you do this? There are several ways. One is to brush your teeth more often, after every intake of food; another is to get in the habit of brushing your tongue. Another is to buy a good, anti-bacterial mouthwash. Lastly, and maybe not so obvious, is eating yogurt. Yogurt contains a bacteria that lives well in the body. Try it and see how it offsets the bad bacteria in your mouth. If a thorough brushing and a breath mint are ineffective in your fight against bad breath, you may have a serious condition that, if not looked into, could cause detrimental effects to your teeth, mouth and gums. This condition is called

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xerostomia, another cause of bad breath. More commonly known as dry mouth, medications are one of the most common causes of the disorder. According to the National Institute of Dental and Craniofacial Research, more than 400 prescription medications, including some developed for asthma relief, depression and cholesterol reduction, can cause xerostomia - a condition that is a major cause of halitosis. The condition also can cause cracked lips, cavities, bleeding gums and canker sores, leading to the deterioration of oral and dental health. Severe cases of xerostomia can inhibit the ability to speak or swallow. Other causes of xerostomia include diseases such as diabetes and undergoing radiation therapy or chemotherapy treatment for cancer. However, the disorder is often ignored until serious oral damage occurs. Dental researchers have discovered that saliva contains natural antibacterial agents, which help to keep your mouth healthy and neutralize bacteria that can cause bad breath. If you don't have enough saliva, you become more susceptible to dental problems, such as an increase in plaque buildup and bleeding gums. Treatment of dry mouth depends on what's causing the condition, then taking the appropriate steps to minimize the symptoms. Unfortunately for people with dry mouth caused by medication use, little can be done to correct it. However, if you suffer from xerostomia, many medical and dental professionals agree that you should use products specifically developed for the treatment of the condition. These xerostomia treatment

products contain a patented enzyme system developed to treat and restore health to a dry mouth and are available over the counter. Dry mouth sufferers also are advised to avoid starchy foods, floss daily and have a dental checkup at least twice a year.

Healthy Eats

Artichokes A Strange But Healthy Food

Great for appetizers, this sensual vegetable is also good for digestion, fighting heart disease, and lowering blood sugar


riginally found around the Mediterranean, artichokes were used by the ancient Romans to treat poor digestion. Somewhere along the line, the Romans realized artichokes also made great appetizers, and they have been a traditional Italian food ever since. The Latin name for this greenish-purple vegetable is Cynara Scolymus. Sometimes called French or Globe artichoke, it's the flower of the plant that is sold in grocery stores. The Jerusalem artichoke, meanwhile, is really a tuber that grows in North America. One medium artichoke supplies 20 percent of the vitamin C you need for the day. With only 60 calories, it's also a good source of potassium and magnesium, both important for a healthy heart. And like most fruits and vegetables, it's packed with disease-fighting antioxidants that nutritionists rave about.

How to Enjoy Them Choose artichokes with even, green color. Don't buy any that look wilted, dried out, or moldy. Heavy, small heads are best. Small artichokes are good for appetizers, and larger ones can be used for stuffing with a variety of fillings and served as an entree. Be sure to trim about an inch off the top with a sharp knife. And then trim about one-quarter inch from the tips of the leaves since this part is inedible and rough on your hands. Artichokes can be steamed in a steamer basket or boiled in water. They should be tender and ready to eat in about 30 minutes. If you're in a hurry, you can microwave them more quickly. First, rinse them with water to add some moisture. Then wrap each one in microwaveable plastic wrap. For four artichokes, microwave on high for 10 to 15 minutes or until the meaty part at the base of the artichoke is tender.

You can serve these veggies hot or cold. Some people serve a dipping sauce with artichokes. It would be a shame to ruin a lowfat food with a rich sauce, so try a low-calorie, yogurt-based dip. If you've never eaten an artichoke, you might be a little confused about what part is edible. The outer leaves are hard and a little bitter, but at the bottom of the leaf, where they pull away from the stem, there is a soft, velvety hunk of "meat" that you can eat by gently pulling the leaf through your teeth. After you've nibbled all the leaves this way, you're left with the best part of the artichoke - the heart. This is a soft, nutty-flavored center that can be eaten whole. Just scrape off the soft fuzz with a spoon before you dig in.

3 ways artichokes keep you healthy

Steps up digestion. As it turns out, the ancient Romans were onto something when it comes to artichokes and digestion. An ingredient in artichoke leaves helps your liver form bile - something necessary for good digestion. If your liver doesn’t produce enough bile, your food doesn’t get broken down properly, and you end up with stomach pains and indigestion. Several scientific studies showed dramatic improvements in people with dyspepsia (poor digestion) after being treated with artichoke extracts. You can also get help for your indigestion the way the ancient Romans did - by eating a delicious artichoke with your dinner. Chokes out heart disease. Bile from your liver does more than help you digest food. It also helps break down cholesterol from the fat you eat. But a liver that doesn’t produce enough bile lets too much cholesterol get by. People with liver problems can have high cholesterol even if they eat a low-fat diet. That’s where artichokes come in. Because they can help you make more bile, you might be able to lower your cholesterol by eating them. A study in Germany showed that taking artichoke extract for six weeks caused LDL cholesterol, the bad kind, to fall by more than 22 percent. As a bonus, artichokes might also be able to block some new cholesterol from forming in your liver. Lowers blood sugar. Your liver is busier than you might think. In addition to breaking down fatty foods, it also stores extra glucose (sugar) in the form of glycogen and turns it back into glucose whenever it gets a phone call from your blood saying that supplies are too low. This is a great system in a perfectly working body. But some people have faulty phone lines, and their livers work day and night cranking out glucose their blood doesn’t need. This overproduction of glucose can lead to diabetes and other health problems. In animal studies, researchers found that substances in artichokes kept livers from making too much glucose. More studies need to be done, but scientists think artichokes might someday be useful to people with noninsulin-dependent diabetes. In the future, people might use plants, like artichokes, to keep their blood sugar production in check.

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All Hail

the Coconut

Tree From its trunk to its leaves, every part of the coconut tree is beneficial to humans. Taking centerstage, though, is the oil from its meat—virgin coconut oil or VCO—which can help you lose weight and fight disease


nown as the “tree of life,” the coconut tree’s every part is in some way, useful and beneficial to humans. In the Philippines—a tropical country in Southeast Asia--coconut trees has been known to provide materials for shelter, food, and alternative medicine. The trunk is used as lumber; the woven leaves are used for roofing; and even midribs from the stems are brought together to form a native broom. It’s said that one can stay alive just by eating coconut; health experts also agree that coconut and coconut oil incorporated into one's diet may bring noticeable health benefits--weight loss, increased energy, an improved immune system.

A Good Oil Taken from coconuts is a non-copra oil called Virgin Coconut Oil (VCO). What makes this oil so special is the lauric acid, which is classified as a medium-chain fatty acid, an essential substance in the formation of monolaurin in the human body. Monolaurin is the antiviral and antibacterial element used by the body to destroy viruses like Human Immunodeficiency Virus (HIV), herpes, influenza and other infections that may lead to illness. Using the “cold press” method, the coconut oil is extracted by grating the fresh coconut and by squeezing the coconut meat. The coconut milk is put into a sanitary container, covered, and allowed to stand for about 24 to 36 hours. The “virgin” coconut oil, which naturally separates from the water content of the coconut milk, is then transferred to another container. At that stage, the VCO is ready for consumption without cooking, heating, or any other process that might take away some of the nutritional properties of the virgin oil.

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If you’re starting a raw or vegan diet, including coconut and VCO into your diet is probably the best decision you’ll make. VCO is far more nutritious and beneficial than corn oil, safflower oil, peanut oil, soybean oil, and even olive oil. It contains no dangerous trans-fatty acids which can raise LDLs, commonly known as “bad” cholesterol, and lead to heart disease, stroke, diabetes, and more. Coconut oil increases metabolism and supports healthy weight loss. Coconut oil's saturated fat is a medium-chain fatty acid, which means it is digested more easily than other fats. Whereas other fats are stored in the body's cells, the medium-chain fatty acids in coconut oil are rapidly broken down and converted into energy, therefore putting less strain on the liver, pancreas, and digestive system. By activating the metabolism, coconut oil is outstanding for weight loss and for those with thyroid issues. Coconut oil is antiviral, antimicrobial, and anti-cancerous. It enhances the immune system by destroying lipid-coated viruses such as HIV, herpes, influenza, and various pathogenic bacteria.

Drink Up Your Coconut Water! Coconut water from young green coconut is low in calories, fat, cholesterol, and has a natural balance of sodium, potassium. magnesium, and calcium--making it a healthy drink. Electrolytes that aid in the restoration of nutrients is present in coconut water and may help severely dehydrated people. Drinking natural coconut water optimizes muscle performances and can eliminate muscle spasms because of high levels of potassium. It also boosts circulation, raises metabolism, and maintains the proper body temperature. Coconut water also helps prevent intestinal gas and aid in removing toxins because it balances acid levels and flushes toxins out. Diarrhea and headaches are some of the illness that can eliminated because of detoxification. Coconut water is considered by many as a natural stress buster because of its cooling and calming effects. Studies add that coconut water relieves burning sensations and restores emotional stability in menopausal women. Coconut water is also an excellent supplement for liver problems, hepatitis, and inflammation.

Two Tablespoons a Day

Not All Fats Are Bad

Some medical experts recommend that at least two tablespoons of VOC a day can act as a preventive measure against bacterial infection. VCO kills many forms of viruses and bacteria that cause pneumonia, ear and throat infections, and other illnesses—a much healthier alternative than popping antibiotics and other synthetic drugs!

It turns out that the bad guys are polyunsaturated oils, which carry toxic fatty acids (long chain fatty acids or LCTs). These LCTs tend to produce fat in the body. Polyunsaturated oils are the vegetable oils we commonly see in the grocery store, such as soy, corn, cottonseed, rapeseed and safflower.

Take VCO also if you have digestive problems. Fat in VCO is easily absorbed without the aid of digestive enzymes. This process aids the digestive system, enabling it function properly. A fit digestive system is essential to maintain proper weight and enables the body to absorb the right vitamins and minerals.

Fats have been unfairly lumped together as being all bad for too long. Fat doesn't necessarily cause disease, and can actually cause a role in its prevention. The truth is that some fats are very bad for us and some fats are actually very good for us.

According to Dr. Mary Enig’s Eat Fat, Lose Fat: The Healthy Alternative to Trans Fats, coconut oil can also be used as: a stable cooking oil a salad dressing in shakes, smoothies, juices a skin moisturizer a massage oil Some requirements to look for would be: certified organic, USDA standards low-level heating to preserve natural nutrients made from fresh coconuts, not dried no chemical additives no refinement non-GMO no hydrogenation no hybridized coconuts

Good for the Skin Lately, coconut oil has been given much attention not only for its use in cooking but also for its value as a hair and skin care product. Many Filipinos use coconut oil to maintain a youthful, wrinkle-free skin. VCO can also be used to treat sunburned skin.

Babies Can Drink it too! Mother’s breastmilk is still best for babies, but in some instances, coconut oil is used in hospitals as an important ingredient in baby formulas when breastmilk is impossible to produce. The healthy fatty acids in coconut oil nourish babies and aids them in their growth. They also serve as health booster that protects babies from virus and bacteria while their immune systems are still weak.

As mentioned earlier, the lauric acid in VCO makes the antibacterial, anti-viral and anti-fungal properties possible. Lauric acid helps prevent disease-causing bacteria that may lead to skin infections. VCO is also high in antioxidants that penetrate into the concealed tissues of the skin. Unlike most skin care products in the market today that use vegetable oils that have gone through various refining processes, making these products prone to free radical generation, VCO on the other hand helps protect the body against the formation of free radicals, which are molecules that rob electrons from the millions of cells in the human body. Free radicals damage and destroy these cells including the body’s connective tissues. These tissues are responsible for keeping the skin elastic and flexible. VCO helps to strengthen these connective tissues and aids in the prevention of skin sagging and wrinkling. VCO softens and moisturizes the skin, and removes dirt from the outer layer of the skin, making it shiny and smooth.

We have been told that they lower cholesterol, but they way that they do is not healthy, as it ends up collecting in the liver. These oils are easily oxidized and damaged by free radicals. When cooked they become rancid in a few hours, even in the refrigerator. This causes damage to our body at a cellular level, the end results showing up as problems like diabetes, cancer, hypothyroidism and heart disease. And if that is not enough, these oils help us to get fat, lower the metabolic rate in our bodies, help suppress the thyroid function and cause our skin to age quicker. Trans-fat is one of the worst. Trans-fatty acids often appear on ingredient labels as hydrogenated or partially hydrogenated vegetable oils. It is what they do to vegetable oils to make them into hard fats such as margarine and vegetable shortening. It is used in the prepared food industry in baked goods like cookies, crackers, and most supermarket peanut butter to prolong the shelf life. These bad fats are used almost exclusively in fast foods that are fried. When heated and eaten, they turn into something like poison in your system, because your body can not process this kind of chemically-made fat. Trans-fats not only increase levels of bad cholesterol, but they will decrease levels of good cholesterol in the blood stream and transfatty acids have been linked to heart disease, cancer and diabetes. Fats such as margarine and shortening should be totally avoided, as well as foods items that contain them. By January 2006 the U.S. FDA required that food products to label the amount of trans-fat they have in them. What is frightening is that trans-fats are found in over 40 percent of the products on our supermarket shelves. The fatty acid chains in coconut and olive oil, meanwhile, are medium-chain fatty acids (MCTs) and they promote weight loss by increasing the body's metabolism to create energy. Coconut oil has become popular lately, because it has been discovered that coconut oil is nature's richest source of MTCs. If you decide to add coconut oil to your diet, it is recommended that you purchase virgin coconut oil (VCO), usually found in health food stores, because it from the best part of the coconut and has not been chemically bleached and heat processed. It is better for cooking than olive oil, because olive oil can be damaged by the heat of cooking, making it similar to the other vegetable oils in the body when cooked. Even saturated fat from animals is not as bad as it once was thought to be, especially if it is from organically raised animals (free range and grass fed). Organic butter has a very high conjugated linoleic acid (CLA) content, which helps us lose weight and gain muscle. But non-organic meats may still be dangerous because of the way the animals were raised or fed. Most grocery store meats are filled with hormones, pesticides, medicines and unhealthy fat that gets transferred to us when we eat it. Organic grass fed and free range meat and eggs avoid these problems, and give us a much healthier source of protein and saturated fat. Organic saturated fats and oils are actually good for you and should be eaten daily. The body needs these fats for healthy functioning.


When Your Kids

are More than


Fat isn’t cute when your kids are afflicted with obesity. Halting it, though, starts with the parents. Here’s what you can do to curb this no. 1 health threat


n 2004, the U.S. Centres for Disease Control and Prevention (CDC) ranked obesity as the number one health threat facing America. But obesity is a rapidly growing problem all over the world. A recent study has shown that in the United States alone, 65 percent of the population is overweight and obese. All around the world, an estimated three hundred million adults are obese. Fifteen percent of United States’ child population has also been reported overweight. Around the world, an estimated twenty-two million children aged five and below are overweight. Obesity means having too much fat content in the body. To describe it scientifically, obesity is characterized by having a weight measurement and body mass index well above the norm. It results from high amounts of calorie intake and very little expenditure of energy.

The Obese Child Nothing can be more heartbreaking, though, than seeing an obese child—and seeing him or her suffer. Like any other medical condition, child obesity may be caused by a number of factors, most often in combinations. Obesity may either be: acquired from external factors, hereditary, caused by psychological factors, or secondary to a present condition. 1.Acquired. This may be a result from poor eating habits and a lack of physical activities to burn off the calories. 2.Hereditary. Children born of obese parents are more prone to being overweight and obese themselves. This is usually brought about by shared

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unhealthy eating habits observed from the parents. 3.Psychological factors. Obesity may have come secondarily to children who overeat to cope with stress and/or negative emotions such as boredom, anger, sadness, anxiety or depression. 4.Illnesses. Various conditions such as hypothyroidism, Cushing’s syndrome, depression and other neurological concerns may lead to obesity and weight gain in children. If a child continues to indulge in poor eating habits and does not engage in physical activities to burn off the calories, childhood obesity may develop into life-threatening complications including: diabetes, high blood pressure, heart diseases, sleeping problems, cancer, and other health concerns. Overweight kids are likely to grow up as overweight adults as well. Most often than not, obese children get subjected to teasing and public humiliation. To some point, it even leads to harassment, violence and even discrimination by his family. This causes children to grow up with extremely low self-esteem and depression.

Steps to Take It is never a good idea to ignore signs of obesity in children. Intervention should be taken to establish good health before your child’s obesity worsens. Set an achievable weight-loss goal. Your goals shouldn’t be too far-fetched and should still allow room for normal growth and development. Start small, so as not to overwhelm or discourage your child with the changes you’re planning to implement. Manage your child’s diet. Keep a journal or diary of your child’s daily food. This helps come up with a more accurate dietary

assessment. This food journal should be as detailed as possible.

What to Do

Set aside time for physical activities. Exercise is necessary for continuous weight loss. This also helps redistribute body fat into muscles. Again, start small to avoid discouraging the child. Build up exercise time slowly for better results.

More Ways to Deal A child that suffers from overweight or obesity is one that should be regarded as having a temporary disease. Physical activity and diet come naturally to the mind, but it is slowly and gradually changing the behavior of the child-and sometimes of the whole family—that can ultimately help him. The new behavior patterns can be treated as rules first, making sure you explain why it is not good to eat candies, for example, and gradually easing them in from time to time—but not completely blocking and deleting the treats from their lives.

Get your kids out of the house and do outdoor activities together-gardening, skipping and cycling can help to prevent obesity. Encourage your children to walk down to school or the market, instead of simply jumping into the car. Motivate them to get into sports. Take a healthy cooking class together!

Studies also indicate that breastfeeding a baby may reduce his chance of becoming obese later in life.

The Fight Continues in Fat Camps Fitness and nutrition expert, Tracey Redford of Curves International says, “The inactivity among young people can not be blamed solely on the evolution of Internet technology and television in itself. Child obesity has led to a number of other health related issues such as diabetes, high blood pressure, and heart disease from the combination of improper nutrition and lack of exercise.” Redford goes on to say, “We live in a complex society where children of all ages have to contend with social issues such as depression, violence and divorce all having a downward spiraling affect both physically and emotionally. The psychological impact this has on our youth triggers an imbalance in eating habits and leads to a lack of motivation creating a domino effect.” Last year in Canada alone, the government spent over $2 billion on medical procedures surrounding obesity. No matter how many times we read about or see it on the news, children still do not understand the connection between eating, exercise and a healthy body. Rather than pointing fingers and placing blame, we need more resources and programs that can be offered such as summer camp programs specializing in weight loss. These camps are sometimes referred to as ìfat campsî for young children and teens to guide them and educate them on making good healthy choices. Children and parents shouldnt be turned off by the words, “fat camp” which simply means a place where children of all ages can get fit, learn about nutritional balance and have fun doing so. Getting to participate in sports, crafts, and making make new friends while achieving weight loss in a nurturing environment provides a positive alternative for kids, and can pave the way to combat obesity.

What to Avoid Parent’s eating and lifestyle habits affect the way the whole family views food and physical activity. For a start, stop stocking up on unhealthy foods at home—chuck those chips, candies, processed foods out the window. Fast foods such as burgers, pizzas, macaroni, hot dogs, chocolates, cakes and crisps should be avoided. Ditto with fried foods. Try grilling or baking (meats and fish, not sweet cakes and cookies!). Keep your children away from carbonated drinks that have high sugar content. Substitute them with fresh juices and other sugarfree drinks.

You can start with a family meeting. Make it that the children feel that they are setting these rules. You can also join their activities to show them they are not alone. Another technique uses imagination and positive thinking to encourage obese children to maintain a diet and physical activity routine. Have a weekly talk with your child and go over the last week events, good and bad, and try to explain what happened and why. Don’t forget to compliment the child where compliments are due. Once the events have been reviewed and points made clear, you both close their eyes and imagine how it would be like in a month or two ahead, with more weight loss and a better fitness and daily routine. Talk about the benefits of losing weight--nicer clothes, more energy, social admiration and so on. Just make sure that the goals are realistic and can be achieved in a month or two of hard work. And when your child does achieve this, remind him of this talk how belief and will power has real effect on life.

When children feel they have no options, they continue on the same path of poor eating habits leading to a state of helplessness. Sending a child to a gym where they feel isolated and eventually lose motivation is not the solution either. Redford explains, “We need far better choices if we want our youths to get on track and stay on track. Weight loss camps for pre-teens and teenagers are a viable solution.” What exactly is a weight loss camp? It’s a place where the goals are about building a better self-image and self-esteem while promoting health and wellness with individualized programs geared to weight loss that yields long term results. This is the foundation of the whole weight loss summer camp experience. A nutritionist designs an appropriate menu enabling campers to lose the weight and provide the necessary tools to keep the weight off upon returning home from camp. Understanding that the parent’s role is crucial in encouraging proper weight control for their children, the camps provide access to a network of nutritionist across the country. Written on behalf of, the original, longest running weight loss camp in the world located in the New York Catskill Mountains.


Yes, You Can

Quit Smoking! It may be the hardest thing to do, but stopping this habit will not only benefit you, but your close family and friends, as well. Here’s why you should begin your process now—and what it takes


here are many ways to take tobacco. You can chew it, inhale it through the nose, and smoke it in the form of cigars or cigarettes. No matter how it's taken, it is dangerous, but because smoking is the most popular way to consume tobacco, it has also received the greatest attention from the medical field and the media. When a smoker inhales a puff of cigarette smoke, the large surface area of the lungs allows nicotine to pass into the blood stream almost immediately. It is this nicotine "hit" that smokers crave, but there is a lot more to smoke than just nicotine. In fact, there are more than 4000 chemical substances that make up cigarette smoke and many of them are toxic. Cigarette smoke is composed of 43 carcinogenic substances and more than 400 other toxins that can also be found in wood varnish, nail polish remover, and rat poison. All of these substances accumulate in the body and can cause serious problems to the heart and lungs. Cancer is the most common disease associated with smoking. Smoking is the cause of 90 percent of lung cancer cases and is related to 30 percent of all cancer fatalities. Other smoking-related cancers include cancers of the mouth, pancreas, urinary bladder, kidney, stomach, esophagus, and larynx. Besides cancer, smoking is also related to several other diseases of the lungs. Emphysema and bronchitis can be fatal and 75 percent of all deaths from these diseases are linked to smoking. Smokers have shorter lives than non-smokers. On

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average, smoking takes 15 years off your life span. This can be explained by the high rate of exposure to toxic substances which are found in cigarette smoke.

Second-hand Smoke and Women who Smoke Smokers also put others at risk. The dangers of breathing in second-hand smoke are well known. Smokers harm their loved ones by exposing them to the smoke they exhale. All sorts of health problems are related to breathing in second-hand smoke. Children are especially susceptible to the dangers of second-hand smoke because their internal organs are still developing. Children exposed to second-hand smoke are more vulnerable to asthma, sudden infant death syndrome, bronchitis, pneumonia, and ear infections. Smoking can also be dangerous for unborn children. Mothers who smoke are more likely to suffer from miscarriages, bleeding and nausea, and babies of smoking mothers have reduced birth weights or may be premature. These babies are more susceptible to sudden infant death syndrome and may also have lifelong health complications due to chest infections and asthma. Quitting smoking is easier said than done. And women, it turns out, have an even harder time quitting than men. Stronger withdrawal symptoms may be

Practical Steps to Take health is also affected due to depression and anxiety disorders. Women are more likely to be depressed than non-smokers, and that women with anxiety disorders are more likely to smoke. Some women, however, are finding creative ways to break the habit for good.

Deciding to Quit

Try Tea One method to consider is drinking tea. One ex-smoker found that the steam helped him breathe, and the hot water cleared his throat. Rooibos Tea and Jasmine Green Tea in particular helps relax and calm down the nerves (something smokers crave, as well). Tea also contains large amounts of anti oxidants to fight against the increased level of free radicals in one’s body from smoking (the cause of aging skin and of course, cancer), cleanses my body of toxins, and aids in the recovery of sore throats. attributed to hormones or the bigger nicotine dose absorbed by smaller female bodies. Regardless of women's age, the dangers of smoking contribute to infertility, anxiety, blindness, and osteoporosis. While cigarette smoking was rare in women during the beginning of the 20th century, the tobacco industry realized the potential of women as a market for the expansion of the cigarette industry. In fact, tobacco companies launched the campaign slogan “Instead of a sweet, reach for a smoke” to encouraged women to smoke so as not to gain weight. This was followed by “You've come a long way, baby” as a tribute to the burgeoning women's liberation movement. These marketing campaigns not only depicted women smokers as beautiful, independent and fun, but also sent subliminal messages that smoking helps women control their weight. Cigarette ads are banned in kids and teens magazines but billion of dollars are spent on TV, billboards, and adult magazines which can easily be accessed by the youth. Since 1987, lung cancer has surpassed breast cancer as the leading cause of cancer deaths among women in the United States. About 87 percent of all lung cancer cases in America is directly attributed to smoking. Smoking causes heart disease, which is the number one killer of women in the U.S. The dangers of smoking contribute to respiratory diseases such as emphysema and chronic bronchitis, as well as many kinds of cancer. Women who smoke also harm their appearance as smoking speeds up the aging process and produce more facial wrinkles, gum disease, dental decay, and halitosis. Mental

The real problem is the decision process. That’s right, it’s a process, not a simple decision. It’s a decision that you want to change your state and your behavior, to replace something you’ve enjoyed doing with absolute nothing. That’s the main reason why some people eat like crazy when they quit. They miss the behavior, the everyday routine. The everyday repetition of the same process creates a very powerful link in your brain and your whole being. First, question yourself and my habit. Most likely, it’s more and emotional, than physical, habit. Ask yourself if it is really so important to inhale something bad, just to control your state? Here are some questions and tips that can help you understand your habit more. The key to deciding is to understand your habit and yourself. Only when the resolution to quit, can something tangible be achieved. All halfhearted measures are bound to fail. Remember, in the blood of a hard smoker, each and every cell is surcharged with nicotine. It has become part of the blood. Each withdrawal symptom is powerful and difficult to endure. At times you feel that the only way to get over them is to smoke--just one last time. If you succumb and slide, then it is doubly difficult to restart the pilgrimage to the smoke-free zone. So, with lots of determination, this dizziness, depression, irritability, anger headache, restlessness and trouble in concentrating will have to be tackled. Some will approach it by “slowing down”, and not going cold turkey. This is fine as well.

How does one begin to quit smoking and keep their promises to remain smoke-free? 1. Prepare yourself for the battle you’re about to face. Admit it. Your biggest opponent here is your self: your will and determination to say no to cigarettes. Psyche yourself up, think only of positive thoughts. Negativity will only make you lose your drive to quit easier. 2. Make a list. Jot down every reason you have in mind to want to quit smoking. List down all the positive effects quitting will bring you. Write down all the activities you can enjoy once you’ve let go of smoking. This gives you something to look forward to when you’ve finally achieved your goal. 3. Condition your body. Get started in a moderately-paced exercise routine that will help get your body in the best condition to fight your cigarette cravings. 4. Mark the date. Set the date when you will finally quit smoking. Make it sacred, let nothing or no one break it for you. It may help that you make the quitting date fall on a significant date to make the event something to look forward to. 5. Know what you’re getting yourself into. Keep your expectations simple and attainable. Over-expecting may magnify little failures. Understand what you’ll be battling while trying to quit. You’ll experience withdrawal symptoms, but these symptoms will pass in a matter of minutes, it is just a matter of holding on to your will a little longer than usual. It is also best to keep in mind that most quitters never got what they wanted in their first tries. So don’t be too hard on yourself if you’ve failed a few times before. 6. Gradually cut back on the amount of cigarettes you light. It doesn’t help to abruptly deprive yourself of the cigarette and nicotine intake that you’re body has gotten used to. Something as little as one stick every one or two weeks will help your body ease out of your usual nicotine fills.


Enhance Your


Health with

Anti-Oxidants Failure to have your body behave “in a manly way” when it rightfully should can be disheartening, to say the least. Luckily, there are supplements and options to get it back “in the mood”


rom newspapers to television sets, the antioxidant craze has been touted as the next big thing—that it may help prevent the development of cancer, slow-down the aging process, prevent chronic diseases, and many more. Recent medical studies suggest that antioxidants may also bring improvements in male sexual health.

Consider the following: Vitamin C is one of the versatile antioxidants known to man. It may strengthen the tiny vessels that carry oxygen and other nutrients that are sent to all parts of the body. Recent studies suggest that sub-fertility in men, which is caused by sperm clumping (impaired sperm motility that prevents them to swim) can improved with Vitamin C intake. Supplements of 500 milligrams of this vitamin may reduce sperm clumping by over 23 percent in just one week. Sperm count, motility, and lifespan may also be improved because of Vitamin C supplementation. Vitamin E is a fat-soluble antioxidant vitamin that may penetrate cell membranes and protect them from free radical attacks. It is important for men to obtain adequate

17 sacrededen

amounts of this vitamin because it plays a role in promoting sperm motility. Vitamin E is also beneficial on the flexibility of the sperm walls. Daily supplementation of about 100 milligrams of Vitamin E is beneficial for overall sperm health and motility. This kind of vitamin is nontoxic and might be safe at 1,000 milligrams per day. Zinc is important for cell division and production of healthy sperm. It is probably the most essential mineral for male sexual health. Testosterone metabolism, testicle growth, sperm production, and motility are some of the health benefits of proper zinc supplementation. The body does not naturally produce zinc that is why it is important to take adequate amounts of this mineral. Men need a minimum of 15 milligrams of zinc in their daily diet.

Alternative Options Argentine is a nutrient that is considered a highly important ingredient for peak sexual performance. Often nicknamed as “nature's Viagra”, current studies of this supplement suggest that it helps ensure nitric oxide secretion, a substance that must be produced in sufficient amounts to keep the blood flowing to the penis. Therefore, proper blood flow will then make an erection successful, since an insufficient supply of nitric oxide can stop the penis from becoming erect. To back this

Meds that can Affect Your Performance There are definitely physiological and biochemical factors that can affect the physical aspect of the topic. Various medications, even ones that may not necessarily be related to sexual health or the areas of the body that are directly connected to it, may have side effects that alter one’s libido or physical ability to “perform.” Antidepressants can have an effect on a person’s sexual health. Most antidepressants work by inhibiting various neural receptors in the nervous system and brain, such as serotonin. There are some circumstances where the mix of a person’s individual biochemistry up, a study published in 1994 showed an 80 percent improvement of men who had erectile dysfunction who were given such a supplement. Argentine is available even without a prescription. Another supplement called tyrosine supports and assists the functions of neurotransmitters in the brain. Normally, when the body feels stressed out, aged, or tired, the availability of tyrosine is decreased. This is a supplement that helps reduce stress, improves mental alertness, and enhances mood-all of which help increase a man's sexual drive. Of course, mood is important in terms of male sexual wellness, and major reasons for having short-term impotence can be stress, anxiety, and depression. Tyrosine helps by lifting one's mood, and as a consequence, can also enhance one's sex drive and libido. Chinese body tonics are known to improve improving mood and blood flow around the body, including the circulation of blood to the genitals. Gingko Biloba is a supplement that is used to improve blood flow to the brain, thus improving concentration and memory, and enhancing blood flow to the legs. It also doubles as an antioxidant. Ginseng is

and the effects of the drug can result in any number of side effects, not the least of which can have repercussions in the sexual arena. The effects from this sort of problem usually last for about as long as a person is taking the medication. Don’t forget that it’s best to consult your health practitioner before switching formulations. The flow of blood is very important to sexual performance. As such, any medications or drugs that have an effect on the circulatory system can have drastic effects on a person’s sexual health. Any medication used to treat hypertension and high blood pressure can potentially have effects on erection, arousal, and performance, and such. also good as a revitalizing tonic that is both stimulating and restorative. This improves physical and mental energy, stamina, strength, alertness, and concentration.

What to Avoid In addition to taking the right supplements, individuals should avoid alcohol and cigarettes. Alcohol may hamper testosterone production and hasten the conversion of estrogen in the liver. This may lead to lowered sperm count and decreased sex drive. Alcohol may also hamper the absorption of many vitamins and minerals. Recent medical studies suggest that refraining from alcohol may improve sperm quality. Cigarette smoking, on the other hand, generates enormous amounts of free radicals that make smokers vulnerable to sperm damage. Heavily processed foods and those with lots of preservatives also pose a health risk. Men should eat a lot of vegetables and lean meat. A good reminder for men: you are what you eat. Remember that the body does not work in groups and isolated portions, but rather functions well as a whole. If the body is generally healthy, then an increase in both sexual health and libido can be expected.

Sexual Impotence: When You’re Let Down They say penis size doesn't matter; that it's not how big the package is but how one uses it that counts. But what of cases where the man just “won't stand at attention”? Sexual impotence, more commonly known as erectile dysfunction to health professionals, it can be a total inability to develop an erection or a tendency to maintain it only for a brief period. One out of 10 men experience it. It affects most men around the age of 60 to 70 years old. It rare cases, it hits as early as age 20. An erection is similar to a hydraulic system in the sense that blood rushes to and fills the penile shaft to make it rise up. Symptoms of impotence may include an inability to get an erection, the inability to sustain an erection, an inconsistency in the ability to do so, a tendency to sustain an erection for just a short period of time, and the inability to ejaculate after intercourse. Erection begins through either mental or sensory stimulation of the male organ. The brain will then send impulses to the muscles surrounding the corpora cavernosa, a chamber located at the top of the base of the penis, to loosen up and let blood rush in. This will make the penis expand. Another muscle, the tunica albuginea, will then trap the blood within the corpora cavernosa, thereby sustaining the erection. Reasons for impotence may be classified as either physiological or psychological. Physiological impotence occurs when the erection is impeded at the beginning, middle, or end of the process. It fails to initiate when the systems necessary to get and/or maintain an erection malfunction. The brain fails to send specific chemical messages to the necessary muscles to initiate the erection. This may be an after effect of previous illnesses or accidents. Hormonal insufficiency, spinal cord injuries, radical pelvic surgery, multiple sclerosis and Parkinson's disease are only some physical conditions that may cause impotence. Failure for blood to fill the penis disables it from sustaining an erection hard enough for intercourse. This is most commonly caused by artery blockages. Impotence can also be caused by the penis' inability to contain the blood in the corpora cavernosa within chamber, causing it to escape too quickly from the penis back into the body. Psychological impotence happens when erection fails due to too much thoughts and feelings occupying a man's mind during intercourse. Pressure from work, financial worries, frustrations; or feelings of anger and depression often contribute to psychological impotence.

Treatment Medications, penile implants or prosthesis, and sex therapy are the most commonly used treatment for impotence. Testosterone supplements are used for impotence caused by hormonal deficiency. Medications can either be taken orally or injected directly into the penis. Medicinal herbs can also be used as treatment. Prostheses such as internal penile pumps and penile sheaths are used in worst cases wherein medications or therapy no longer work. For cases of psychological impotency, constant counseling and therapy helps a lot to help let a man let go of anger issues and relax his mind.

Watermelon Fish Procedure:

A Juicy Way

To Take Your

Vitamins The watermelon is a nutritious and delicious source of vitamins, minerals and fiber—and it’s fun to eat, too!


Slice 1/4 inch off the bottom lengthwise to provide a stable base. With a melon baller, cut half circles over half the top of the watermelon in a rectangular shape, remove and set aside. This piece will be used for the top fin and tail. Scoop out the flesh. Cut out the tail shape and the melon balled fin-piece from the rectangular piece set aside earlier. Attach the fin and tail with sturdy, round toothpicks. Cut out eyes using a melon baller. Trim around the outside of the eye socket, then place it back in, rind side out. For the mouth, point a paring knife at a downward angle above the stem and slice through 3 inches on either side of the stem, cutting through the rind. Push out the mouth from the inside. For the side fin, cut 3 cuts into the side using the melon baller to make the curves on the back of the fin. Then slice straight cuts to form the top and bottom of the fin.

he solution to feeding picky eaters? Serve watermelon and you can both be happy. Watermelon is a fun, nutritious way to make sure active kids don’t get dehydrated; it’s 92 percent water.

A two-cup serving of watermelon is an excellent source of vitamins A, B6 and C, and it provides 7 percent of the recommended daily value of potassium, with only 80 calories. Watermelon is fat-free and also contains fiber. Its beautiful red color comes from all-natural lycopene, an antioxidant that can help keep kids’ bodies healthy. Watermelon can be eaten at any meal, breakfast, lunch or dinner, and it’s a wonderful snack for the whole family. Delicious on its own, watermelon is a fantastic ingredient in recipes, too. Previously just a summertime treat, tasty watermelon is now available year-round. A watermelon carving makes a great addition to a kids’ party buffet, and the birthday boy or girl can help make it. The salad inside can be as simple as a mixture of blueberries, seedless green grapes and balls of watermelon, cantaloupe and honeydew melon. It’s colorful and kids love it.

Fruit Salad You can also toss watermelon balls (cut out by a baller) with melon (cantaloupe), citrus fruits, apples, pears, and grapes. Drizzle with natural honey and you’re set!

Sacred Eden - September 2010  
Sacred Eden - September 2010  

Sacred Eden - September 2010 Magazine