Contents USELESS SUPPLEMENTS -Capitalization of Money Pg- 4
GYM CLASSES YOU WON’T WANT TO MISS! – Exploring some of the latest fitness trends
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IS THE HAIR RELAXER DEAD?
BOTOX WITHOUT THE BOTOX
-Straight hair without the chemical
– Get rid of those wrinkles…naturally
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WHAT’S IN THE BAG?
RICE IS OUT…QUINOA IS IN!
- The ultimate beach bag
– The perfect substitute for rice
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DETOX DELICIOUS
SAGICOR FRIENDS
– Delectable foods with dual functions
– CPJ Wellness Centre
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Dietary Supplements… Capitalization of Money
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any persons across the world start each day with a plethora of dietary supplements that they believe is key to their pursuit of eternal life and wellness.
In fact, Americans now spend more than $30 billion per year on the little pills and tonics that they believe are a magical solution to all their health issues and concerns. Is the answer to our well-being really inside a bottle? Or are we just wasting money and fooling ourselves that dietary supplements can undo the damage caused by all the unhealthy food that we we put into our bodies? Currently, there is no scientific evidence specifically addressing this, however, admittedly, there are specific supplements that are actually necessary for certain situations for example, folic acid for women who are trying to conceive and who are already pregnant. Let’s weigh the pros and cons, using this short checklist of general information about dietary supplements.
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pregnant need folic acid and a number of other vitamins; vitamin B12 is essential for vegans and for older adults with low B12 levels; and vitamin D and calcium are crucial for persons with osteoporosis or who are dairy or lactose intolerance. Yes, all these vitamins and minerals are found in food, but sometimes we need a boost to reach the necessary levels. Be extremely careful never to overdose. TOO MANY SUPPLEMENTS CAN DO MORE HARM THAN GOOD. Just like conventional medicines prescribed by your doctor, you can overdose on dietary supplements which causes toxicity. If you have an underlying health condition, a supplement you’ve started taking could exacerbate the symptoms. For example, large doses of antioxidants such as beta-carotene and vitamin E can be dangerous. According to experts, fat-soluble vitamins, A and D in particular, have greater potential to cause toxicity than water-soluble ones like Vitamin C. Also, there are supplements that can damage and alter the effectiveness of your regular medication. So beware of the warning labels!
A HEALTHY DIET SHOULD BE ALL THE GOODNESS YOU NEED. No one is 100% healthy all of the time. “Everything in moderation” is what we tell ourselves as we indulge in some sweeties or sugary pastries. However, a healthy, balanced diet with plenty of fresh air and exercise should remove any need for supplements, especially in the Caribbean where we are blessed with an abundance of locally-grown fruits and vegetables.
THE CLUE IS IN THE NAME. Some supplements are hailed as the answer to all your health and wellness needs, but don’t be sucked in by the clever marketing. They are NOT drugs, they are ‘supplements’ and therefore if you have a serious health condition, you should not substitute these little pills and potions for treatment. The U.S. Food and Drug Administration (the agency which oversees the supplement industry) has stressed supplements are “not intended to treat, diagnose, mitigate, prevent or cure diseases”.
SUPPLEMENTS MAY BE USEFUL SOMETIMES. Persons with certain health conditions can actually benefit from dietary supplements, as long as they seek professional advice and don’t self-medicate. (Admit it, we’ve all used Google to diagnose our symptoms and wasted money on needless remedies and potions in search of a ‘cure’.) Persons with an iron deficiency can take an iron supplement; women hoping to get pregnant or who are
DIETARY SUPPLEMENTS AND CANCER. There is evidence to show that people who take more dietary supplements than needed, tend to have a higher risk of developing cancer. Some studies have shown that some high-dose dietary supplements (meaning supplements that provide far more than the daily recommended intakes of micronutrients) increase cancer risk.
STOP gym routine
your hum-drum
The newest gym classes in session… Trampoline…Pilates…Spin, etc.
The regular hum-drum gym routine is dead. You don’t have to bore yourself on the way to sculpting the perfect gym body, nor do you have to spend a fortune. We all know how hard it is to get motivated, so we’ve looked at some of the most exciting trends in recent times Let’s start with things happening inside the gym: Plyometric popularity - How do we work smarter and not harder? By focusing on making the amortization phase as short as possible. What does that mean? Think about it as the phase before you EXPLODE - the squat before you jump. Plyometric exercise is about doing the full exercise and then going straight back into the explosive phase of the exercise as quickly as possible. The H.I.I.T. (High intensity interval training) - What is the fastest way to get fit? By combining a series of high intensity workouts. In 2018, that means cross training with a twist. Mash-up cross-training emphasizes making the most of your time; one week you can be doing a circuit, the next week yoga. Have you ever tried capoeira? You will have done it by the end of your mash-up routine. Mashup cross-training means you add more disciplines to your workout and become a master of a variety of disciplines. By integrating circuit training alongside a different discipline, you will come out with a renewed excitement for your routine and eagerly awaiting next week’s class. Yoga Wheeling - Now you can have the fun of yoga (if you are flexible
and good at yoga) and the fun of... wheels? Well, the yoga wheel has become the latest must-have accessory for yogis. The wheel is a good accessory because it can lessen the impact of some of the more strenuous yoga poses. The wheel can be used to support you in child’s pose and in a variety of other poses. This can help you get a deep stretch with the added benefits of comfortable support. Ab Swivel - The wackier the technique, the better the results, and we all love a little wacky! If you own a swivel chair (or have one in your office), pushing yourself forward and backward, while holding onto a desk consistently for 10 minutes, works your abdominal muscles. If you did this in the office, you might get some stares - but it’ll all be worth it when you have a beach body with the rock-hard abs. Now we turn to outside of the gym for some of our more unconventional exercises. The Sigh - Yes! You read correctly, sighing could be a great form of exercise. Hold your shoulder up to your ears for 5 to 10 seconds eventually letting out a sigh dropping your shoulders when you do. Repeat this for 10 to 15 minutes. This helps build your trapezius muscles (this is your upper back muscle). It is also a great stress reliever, as sighing can be coupled with breathing exercises. Walk it off - Walking as a form of exercise is an oldie but still a goodie.. Hippocrates, the father of Western Medicine, thousands of years ago is quoted as saying: “Walking is man’s best medicine”. It is important to make walking a lifestyle choice and to include it in your modern exercising mix. As opposed to running, walking puts less stress on your body, as it’s not high impact but still manages to help your cardiovascular health. So get a good playlist on your phone and get moving. These exercise tips will help you live a better and healthier life, making the most of your time and helping you regulate your day-to-day lifestyle.
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2. THE FLAT IRON METHOD - For this method you will need a flat iron, a wide-tooth comb, a tail comb and hair clips. Divide your hair into sections and pin them to the top of your head. Starting with the back of your head, divide the hair into smaller sections, detangling with the wide-tooth comb. Use the tail comb to hold the small section of hair about an inch away from your scalp. Place the flat iron on the hair between the scalp and the tail comb, then pull the tail comb and flat iron downwards simultaneously. Repeat these steps until your entire hair is straightened. This method should only be used on dry hair. Pro-tip: This method uses some amount of heat to get your hair straight, so protect it by using a heat serum.
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Is The Hair Relaxer DEAD?
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he natural hair phenomenon has taken over and women everywhere are loving the versatility that their natural tresses offer. Gone are the days when only a chemical relaxer could make curly hair straight, as naturalistas are proving there are multiple methods that can be used to achieve the same effect. (Thank you, Miss Universe Jamaica 2017 Davina Bennett for showing off your natural hair on the Miss Universe stage.) If you want to ditch the chemicals, here are three non-relaxer hair-straightening methods that are sure to get the job done: 1. THE BLOW OUT METHOD - All you will need for a great blow out are a blow dryer, a wide-tooth comb, a paddle brush, hair clips and a head of wet hair. Simply divide your hair into sections and pin it with the hair clips. Starting with the back of your head, and working forward, divide the hair into smaller sections and detangle with the wide-tooth comb. Use the blow dryer and the paddle brush to dry, stretch and straighten your hair. Pro-tip: Use the blow dryer on the lowest temperature to avoid frizziness and protect your hair from heat damage.
3. THE WET WRAP METHOD - Do you remember Rihanna’s hairstyle for the 2013 American Music Awards? That’s the look you can achieve with this method. If you have hair that’s not very thick with a loose curl pattern, then the wet wrap method would work great for you. For this method, you will need a wide- tooth comb, a tail comb, bobby pins, and a scarf. When your hair is freshly washed and still wet, use the tail comb to make a small horizontal part in the middle of your head. Using the wide-tooth comb, detangle the hair by combing the hair down, and away from the part. Use the tail comb to further detangle and comb the hair in a clockwise/counter-clockwise direction around your head. Use bobby pins to secure the ends of your hair, then tie with the scarf. Let your hair air-dry thoroughly overnight or for several hours before combing out. Protip: Ensure that you detangle the hair as you wrap, by using the tail comb and wrap the hair as tight as possible.
Botox
WITHOUT THE BOTOX
Your face is often the first thing that someone sees when they look at you, and understandably you want to keep it looking great. However, in pursuit of flawless beauty and eternal youth, many of us often spend endless hours stressing over dreaded wrinkles! Apart from the thousands of creams, tonics and potions on the market to help, some people have turned to Botox – a quick fix that involves injections which ‘freeze’ the targeted area. Its non-invasive nature and relative affordability have made Botox injection one of the most popular cosmetic treatments in the world. Notwithstanding its effectiveness and painlessness, there are some persons who aren’t so keen on injecting substances into their faces. If you are one of those persons, there are multiple alternative treatment options available which don’t involve a syringe. 1. Face Yoga - Yes, face yoga is a thing and the Duchess of Sussex, Meghan Markle swears by it. (And if it’s good enough for royalty well, ….) Face yoga is simply a series of facial exercises, which, similar to the effect that yoga has on the body, stretches the facial muscles and improves blood flow and circulation. This treatment option is all natural, self-administered, can be done in 15 minutes or less and, best of all, it’s FREE!!!! 2. Cosmetic Acupuncture - The traditional Chinese medical practice of acupuncture became an anti-aging treatment recently and is referred to as Cosmetic Acupuncture. As with the benefits of traditional acupuncture, this cosmetic procedure is a natural and holistic one that is said to make the skin look younger, smoother and healthier. Unlike Botox, cosmetic acupuncture doesn’t only target the signs of aging, but is focused on improving the overall health of the skin and body. 3. Vitamins - Most of the body’s ailments can be fixed from the inside out, so it’s no surprise that one way to address wrinkles is to take vitamins. Although some facial creams contain vitamins, by ingesting them, you help your body to absorb them faster and promote a youthful, healthy glow. The best vitamins to take are Vitamin C (to promote the production of collagen) and Vitamin E (to protect your skin from ultraviolet light) but only in moderation.
4. Facial Creams - Facial creams are topical treatments for wrinkles that work by being absorbed into the skin. As mentioned before, facial creams contain vitamins, and their effectiveness depends on how well your skin absorbs them. There are multiple face creams on the market that are said to treat wrinkles, but the most effective ones are those that contain antioxidants or cell regulators as these have a direct effect on collagen production in the face. Also, look out for the ‘skin vitamins’, E and C. Never be fooled by a price tag. Not because it’s extremely expensive, means it’s the best. Do your research and try some samples before you buy. 5. Chemical peels - Chemical peels are popular for treating acne and pigmentation of the skin, but they are also useful in reducing the signs of aging. The treatment involves a chemical solution applied to the face (this will tingle, A LOT) which literally peels off the top layer of skin. The new skin that’s revealed is usually smoother and more youthful. Please note: A chemical peel should only be done by a licensed and trained practitioner, such as a dermatologist, and requires a healing time of anywhere from 24 hours to three weeks.
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What’s in the ultimate beach bag? Pack your bag perfectly for a day at the beach. Let’s help you check that list. Everybody loves a day at the beach. It’s a chance to feel the sun on your skin, swim leisurely and enjoy a little time out from the world. However, as we’ve all learned the hard way, a well-packed beach bag is vital - so here are our top tips on what you’ll need for a great day on the sand.
SWIMSUIT - If you want to go in the water, make sure you pack the right swimwear. Choose whatever you feel comfortable in and remember, if areas of skin that rarely see the sun are exposed, then you’ll need to make sure you apply sunscreen to those areas. SUNSCREEN – This is a MUST for all members of the family. Medical experts agree that whatever your skin tone, protecting yourself from harmful UV rays is important. Also remember, one application is not enough, especially when you’re in the water or sweating. Even waterproof sun block needs to be reapplied every few hours. WET WIPES AND TISSUES – These don’t really need an explanation, do they?! Whether you need to wipe off some sand, clean your hands to eat or if there’s no tissue left in the bathroom, these are necessary for every beach trip.
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SUNGLASSES – They can ease the sun’s glare and, as an added bonus, round off a chic beach look. Move over, Victoria Beckham. WATER SHOES – These are useful if the beach has rocky areas or underwater coral. Also, if by any chance you do nick your feet, it’s a good idea to have antiseptic cream and waterproof band aids in your bag. BUCKETS AND SPADES - If the kids are with you then you’ll need some toys, and these beach staples are always a hit. A bucket is useful at the end of the day for washing off sandy feet before the journey home. HAT – Preferably with a wide brim, as they’re useful for shading your neck and face and stop the delicate skin on your head, from getting burnt.
PLENTY OF WATER – This is essential as it’s so easy to become dehydrated in the heat, especially if there’s no shade. So pack plenty of water in a cooler box and make sure you bring some money to buy water if you run out of supplies. Additionally, if you bring a snack, avoid things that will melt like chocolate. Fruit and nuts make good energy boosters instead and they’ll all fit in your cooler box too. WATERPROOF BAG - It’s a good idea to have a waterproof bag or pouch to protect valuables like your phone from water. Also, while towels may be provided, it never hurts to have a few spare ones. Try to bring a light-weight towel that won’t soak up too much water. LONG-SLEEVED COVER-UP - You can use this to protect yourself from the sun or if you find yourself feeling cold at the end of the day. It’s always a good idea to have one to put on if you decide to go into a café or restaurant for lunch, or if there are a few shops near the beach that you want to visit. A GOOD BOOK - If there’s still room in your bag after all that, then how could you forget? Lie back, turn the first page and slip into a wonderful story. What more could you want?
a o n i u n Q i s i
RICE IS OUT…
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uinoa has been hailed by foodies as a nutritional powerhouse that is superior to rice and couscous. There are numerous online sites extolling its virtues, and it is increasingly featured on restaurant and café menus. The United Nations have even got involved, holding an International Year of Quinoa a few years ago. What exactly is this superfood most people mispronounce? (It’s keen-wah, by the way!) Most people assume it is a grain, but in fact, quinoa is actually the seed from a plant in the same family as chard and spinach. It arrived in the modern culinary world from the Andes Mountains, where for thousands of years it was a staple for the indigenous peoples of Peru, Bolivia and Chile. There are about 120 varieties, but the most commonly-sold products are white, red and black quinoa. They all have a slightly nutty taste. Nutritionists love it because it is high in fibre and a complete protein – which means that quinoa contains all nine amino acids your body needs. This is rare in a plant-based protein, making it a good choice for
vegetarians and vegans who are not getting amino acids from meat. It is also gluten free and rich in vitamins and minerals. Traditionally, quinoa was roasted and then made into flour for bread. Nowadays, quinoa can be added to soups, used as a cereal or pasta, or to bulk up a salad. Best of all, cooking quinoa doesn’t take long. Remember to wash it thoroughly first, to remove the bitter outer coating (although some products on sale have done this for you) and then simply simmer it for about 15 minutes. When it is done, you might be able to see a little white tail – actually the sprout that feeds the seed – sticking out. Now it’s time to eat! There are tons of great recipes online, but a simple way to incorporate quinoa into your diet is to substitute it for rice as a side dish or to accompany meals like stir fries. It can be delicious in a salad with lots of nicely seasoned fresh vegetables like peppers, black beans and cherry tomatoes. It also goes well with seafood-based salads or with feta cheese or squash. For cold days, use it as a great way to bulk up soups or vegetable chilli, or turn it into patties for veggie burgers or hash browns. You can also use it as a breakfast cereal. So why not give this protein-packed seed a whirl?
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DELICIOUS
DETOX T
he buzzword today is detox. With all the environmental pollution and chemicals in the foods that we eat, there is a huge push to get people to eat clean and detox their bodies. When most of us think about detoxing, however, we think about weird vegetable juice combos or herbal potions that make you wretch, but detoxing doesn’t have to be dull and boring, it can actually be fun and delicious. Here are three delicious foods that taste good and are great for the body. POMEGRANATES Great in salads, pomegranates are filled with antioxidants such as punicalagins which are found in the peel and the juice and are said to have three times the antioxidant activity of red wine and green tea. Anthocyanins, a type of antioxidant that gives the seeds their deep, red colour, may protect against DNA damage and inflammation and reduce the risk of heart disease, cancer and diabetes. AVOCADO Avocadoes aren’t just tasty and great in salads or sandwiches, they also have great health-promoting properties. They are loaded with fibre, contain more potassium than bananas and have heart-healthy monounsaturated fatty acids, the same kind found in olive oil. Studies have also shown that avocadoes can reduce total cholesterol levels significantly, reduce blood triglycerides by up to 20 per cent, lower LDL cholesterol by up to 22 per cent and increase HDL, the good, cholesterol, by up to 11 per cent. APPLES There is an old adage that says, “An apple a day, keeps the doctor away,” and here’s why. Apples are a great source of soluble fibre, they help to detox your liver, prevent gallstones, reduce cholesterol and reduce the risk of some cancers. Best of all, they’re delicious! So get your food basket filled with these yummy foods and experiment with them in different dishes and recipes.
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C
Wellness Centre
aribbean Producers (Jamaica) Limited (CPJ), are known locally as one of the leading food, non-food, wines and spirits distributors, and also for manufacturing their own line of beverages and meat products. While they ensure their customers only have the finest and most high quality products, CPJ is also committed to the holistic well-being of their staff members. And to ensure they are focusing on helping to meet the various needs of their employees, in 2013 CPJ officially opened its Staff Wellness Centre. The Wellness Centre is fully equipped with a canteen and gym, and also hosts monthly wellness programmes. These wellness programmes aim to provide employees with the convenience of being able to access various services at the office. The wellness programmes are also complemented by special dance and aerobics sessions which are taught by invited professionals. Here’s a look at how CPJ is using
their Staff Wellness Center to serve the various needs of their staff members: To make financial institutions and products more accessible to staff members, the Wellness Centre hosts frequent financial sessions where various financial entities are invited to introduce their products, and host informative sessions on topics such as investment and budgeting. Physical wellness is also a core part of the operations of the Staff Wellness Centre. In addition to having a gym, the centre also invites physicians/specialists so that employees can schedule appointments to address their medical needs. The medical practitioners who have already been invited include: opticians, general practitioners, podiatrists, physiotherapists, chiropractors, massage therapists, and dentists. Feeling good on the inside is as important as looking good on the outside, and as such Emotional Wellness is also an important part
of the CPJ Staff Wellness Centre. To meet this need, psychologists are invited in, especially for those employees who have undergone traumatic life experiences, and to provide advice for dealing with parenting or other life challenges. The annual Spa Day is also an added bonus that helps employees to relax and feel rejuvenated. Social Wellness is the final key component of the holistic programme at the CPJ Staff Wellness Centre. Government and non-governmental agencies are invited to speak to team members and offer services. Through these sessions, employees have been able to apply for passports, birth certificates, and submit applications for housing. There is also the annual back-to-school session where employees are able to buy school supplies for their children from the comfort of the office, which reduces some of the hassle involved with preparing for the new school year.
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