Natural Cures Health Guide magazine

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This month we have for you….

INDEX:
One Minute Power Tip
Healthy Recipes
Beauty Recipes
Health Guide Online Book of the month
Natural Cures Health Tip
Sponsored Resources
Editor’s Note / Humour / new free books

One Minute Power Tip:

More important than talent, strength, or knowledge is the ability to laugh at yourself and enjoy the pursuit of your dreams. - Amy Grant famous quote

10 Ways To Eat More Fruits and Veggies

1. Start your day with fresh squeezed orange juice.

2. Cut up a banana in your breakfast cereal.

3. Snack on carrot & celery sticks all day.

4. Eat a salad for lunch.

5. Always stuff your sandwiches full with Green lettuce and tomato.

6. Eat an apple as an afternoon snack.

7. Juice daily. Enjoy combos like Carrot-apple-parsley.

8. Squeeze lemon in your water.

9. At dinner, make the vegetable your "main dish".

10. When you shop at the grocery store, Go to the produce section first and Always try something new!

Healthy Recipe

Cool Snacks for a Hot Summer

Beat the heat with these cool summer treats!

Mouse Popsicles

It’s not what you’re thinking! The name refers to the size of the popsicle—not the contents. Wash a bowl of seedless grapes, and then set the grapes in the freezer for about an hour. Poke colored toothpicks into the grapes to serve.

Juice Pops

Summer isn’t complete without homemade juice popsicles. Simply fill a popsicle mold or an ice tray with your favorite fruit juice. Cover the ice tray with clear plastic wrap and poke a toothpick through the plastic into each square. Place the tray into the freezer until the popsicles are frozen solid.

Frozen Monkey Treats

Here is a healthy snack that your kids will go bananas for! Peel a banana and cut it in half. Insert popsicle sticks into the cut ends. Dip the bananas into yogurt or melted chocolate, and then roll the bananas in chopped nuts, crushed cereal, or coconut shavings.

Place the bananas on a small waxed paper-lined baking sheet and set the sheet into the freezer for an hour or so. Fun to make and even more fun to eat!

Fruit Fizzy

Don’t plan your summer party without this refreshing drink. Pour one can of Sprite (it doesn’t have caffeine) into a blender, along with small ice cubes. Add several large strawberries, a handful of blueberries, or other favorite fruit to the mix.

Blend the mixture until it has the texture of a slush. Pour into a glass and garnish with a cherry on top.

Natural Beauty recipe

Soothing Bath Treatments

Foaming Vanilla Honey Bath

1 cup sweet almond oil (light olive or sesame oil may be substituted)
1/2 cup honey
1/2 cup liquid soap (plain or flower scented)
1 tablespoon vanilla extract
Mix all the ingredients together and pour about 1/2 cup under running water into tub.
Relax and enjoy!
Put the remainder in a canning jar for later use and refrigerate for up-to 30 days.

Homemade Milk and Sea Salt Bath

Want Luxurious Skin? This milk bath is great for all skin types.
Ingredients:
1 cup of instant dried skim milk
3/4 cup of either fine or coarse sea salt
20 - 25 drops of fragrance oil if desired or 15 - 20 drops of essential oils

Instructions: Place the dried milk and sea salt into a large bowl. Mix well. Scoop out about 1/2 cup or so and place into small bowl. Sprinkle your fragrance or essential oils over the top of this mixture and stir well. Add this back into the main bowl and thoroughly mix. Store your milk bath in a glass jar with a tight fitting lid. Now just scoop out about 1/3 cup and dissolve under running bath water. Jump in and relax!

This recipe makes enough for about 5 or 6 baths. ENJOY!!!

Health Guide Online Book of the Month:
How To Get A Good Nights’ Sleep

It is commonplace for several people to suffer at least an occasional night of almost non-existent sleep. The causes of insomnia differ from person to person.

What made a student insomniac varies from what caused a shift worker or a traveller or an employee to acquire such sleeping disorder.

Insomnia, which is the inability to sleep satisfactorily or to have any sleep at all, is one of the most common sleep disorders.

It is characterized by restlessness, sleep interruptions, decreased sleeping time than the usual, or sometimes complete wakefulness.

Aside from the annoyance that insomnia can cause to its sufferers, this sleep disorder causes those afflicted to lose enthusiasm and energy, acquire memory and concentration problems, feel lethargic, frustrated, and of course sleepy.

Worse cases that may be induced by insomnia is one's being prone to accidents, reduced work productivity and the aggravation of psychological and medical conditions.

So what exactly are the culprits that make insomnia one menacing sleeping problem?

1. Emotional Distress

More particularly when it is from internalized anxiety or anger, emotional problems can easily trigger this sleep disorder.

2. Substance Abuse

Drinking too much coffee, colas or other "energy-upper drinks" is known to cause insomnia. Caffeine from these drinks is the main reason.

Chain smokers can also be easy victims of insomnia because of the nicotine that cigarettes contain.

Herbal remedies, alcohol and other medications can also make one prone to becoming an insomniac.

Some may think that alcohol, when consumed, can make one feel drowsy. But little did they know that in the long run, when the alcohol gets metabolized, sudden wakefulness will follow.

3. Biological Clock Disturbance.

Also known as circadian rhythm, one's body clock, when altered, can damage the amount of sleep one can peacefully enjoy.

This body clock disturbance can be caused by an irregular slumber schedule because of too much siesta or partying too late at night.

It can also be jetlag or body clock disturbance due to traveling by plane to some place where there is a different time zone.

Other causes may be the grave yard schedules of workers and cramming review season for students induced by exams.

4. Environmental Factors

Extreme temperatures can disrupt one's sleeping patterns. Noise and bright lights can have the same effect too. Homesickness or when one is forced to sleep in an unfamiliar place is also one reason behind getting into the habit of not having enough sleep.

5. Health Problems

Health disorders such as diabetes, heart failure, hyperthyroidism, ulcers, and Parkinson's disease can also induce insomnia.

Asthma may also be one health problem that makes one prone to insomnia because of an asthmatic's shortness of breath.

Frequent urination, heartburn, and chronic pain from leg cramps, tooth ache and arthritis can also cause insomnia.

Psychiatric conditions such as schizophrenia and depression are also possible culprits for insomnia. Snoring with prolonged pauses in breathing while at sleep, also known as sleep apnea can also cause insomnia.

Periodic arm and leg movements during sleep causing the muscles to twitch excessively is one underlying cause of this sleep disorder.

Another cause is narcolepsy or one's lack of control on whether to stay awake or to fall asleep, is another cause of this sleep disorder.

6. Pre-bedtime Activities

Engaging to vigorous activities such as exercise just right before bedtime can deprive one of a good night's sleep. Consuming large meals when one is just about to sleep can also make one experience this sleeping disorder

This is because when metabolism is at its most active thus the body prompts one to stay awake.

Who are Prone to Insomnia?

Reports have it that 90% of people can acquire transient insomnia at some point in their lives. While an estimate of 30% suffers from its chronic form.

a. Women are said to be more at risk in acquiring insomnia because of the following reasons:

- Pre-menstrual syndrome with symptoms of irritability, depression and anxiety, and bloating due to menstruation disturbs a woman's sleeping pattern.

- Menopause can also change a woman's sleeping pattern.

- Pregnancy makes sleeplessness one common thing to happen.

b. Elderly people are also prone to getting insomnia because ageing alters one's sleeping patterns.

c. Depressed people have lighter slumbers compared to those who don't feel this psychological condition.

d. Students or younger ones who are conscious with their grades (because of cramming) can easily become insomniacs too.

With that vast information on what causes insomnia and who are at risk with this sleeping disorder, one can easily ward off this annoying condition.

Follow these links to read each book chapter of how to overcome sleep disorders:

Chapter & Title:

1. The Types of Insomnia and Its Impact on One's Health

2. The Interrelationship of Depression and Insomnia

3. What Symptoms Indicate A Serious Sleeping Disorder?

4. Sleeping Disorders #1 - Night Eating Syndrome

5. Sleeping Disorders #2 - Restless Legs Syndrome

6. Sleeping Disorders #3 - Circadian Rhythms Syndrome

7. Sleeping Disorders #4 - Conditioned Insomnia

8. Sleeping Disorders #5 - Sleep Apnea

9. Who Gets Sleep Apnea?

10. How Sleep Apnea Manifests Insomnia?

11. Insomnia In Infants and Children

12. Treating Insomnia - Do OTC Meds Work?

13. Curing Insomnia With Behavior Modification.

14. More natural Insomnia Cures articles, remedies & resources guide.

Natural Cures Health Tip:

"The Way to Wellness" It's time to start a Healthy life: your 7 days program

How many times have you gone to sleep at night, swearing you'll go to the gym in the morning, and then changing your mind just eight hours later because when you get up, you don't feel like exercising?

While this can happen to the best of us, it doesn't mean you should drop the ball altogether when it comes to staying fit. What people need to realize is that staying active and eating right are critical for long-term health and wellness -- and that an ounce of prevention is worth a pound of cure.

The more you know about how your body responds to your lifestyle choices, the better you can customize a nutrition and exercise plan that is right for you.

When you eat well, increase your level of physical activity, and exercise at the proper intensity, you are informing your body that you want to burn a substantial amount of fuel. This translates to burning fat more efficiently for energy.

In other words, proper eating habits plus exercise equals fast metabolism, which, in turn gives you more energy throughout the day and allows you to do more physical work with less effort.

The true purpose of exercise is to send a repetitive message to the body asking for improvement in metabolism, strength, aerobic capacity and overall fitness and health.

Each time you exercise, your body responds by upgrading its capabilities to burn fat throughout the day and night, Exercise doesn't have to be intense to work for you, but it does need to be consistent.

I recommend engaging in regular cardiovascular exercise four times per week for 20 to 30 minutes per session, and resistance training four times per week for 20 to 25 minutes per session. This balanced approach provides a one-two punch, incorporating aerobic exercise to burn fat and deliver more oxygen, and resistance training to increase lean body mass and burn more calories around the block.

Here's a sample exercise program that may work for you:

* Warm Up -- seven to eight minutes of light aerobic activity intended to increase blood flow and lubricate and warm-up your tendons and joints.

* Resistance Training -- Train all major muscle groups. One to two sets of each exercise. Rest 45 seconds between sets.

* Aerobic Exercise -- Pick two favorite activities, they could be jogging, rowing, biking or cross-country skiing, whatever fits your lifestyle. Perform 12 to 15 minutes of the first activity and continue with 10 minutes of the second activity. Cool down during the last five minutes.

* Stretching -- Wrap up your exercise session by stretching, breathing deeply, relaxing and meditating.

When starting an exercise program, it is important to have realistic expectations. Depending on your initial fitness level, you should expect the following changes early on.

* From one to eight weeks -- Feel better and have more energy.

* From two to six months -- Lose size and inches while becoming leaner. Clothes begin to fit more loosely. You are gaining muscle and losing fat.

* After six months -- Start losing weight quite rapidly.

Once you make the commitment to exercise several times a week, don't stop there. You should also change your diet and/or eating habits,' says Zwiefel. Counting calories or calculating grams and percentages for certain nutrients is impractical. Instead, I suggest these easy-to-follow guidelines:

* Eat several small meals (optimally four) and a couple of small snacks throughout the day

* Make sure every meal is balanced -- incorporate palm-sized proteins like lean meats, fish, egg whites and dairy products, fist-sized portions of complex carbohydrates like whole-wheat bread and pasta, wild rice, multigrain cereal and potatoes, and fist-sized portions of vegetable and fruits

* Limit your fat intake to only what's necessary for adequate flavor

* Drink at least eight 8-oz. glasses of water throughout the day

* I also recommend that you take a multi-vitamin each day to ensure you are getting all the vitamins and minerals your body needs.

Enjoy life, we all deserve it.

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Editor’s notes & humour:

Sometimes, we wonder why friends keep forwarding jokes to us without writing a word.

Maybe this will explain.

When you are very busy, but still want to keep in touch, guess what you do?

... You forward jokes.

When you have nothing to say, but still want to keep contact, you forward jokes.

When you have something to say, but don't know what, and don't know how,

.... You forward jokes.

Also to let you know that you are still remembered, you are still important, you are still loved, you are still cared for, guess what you get?

... A forwarded joke.

So, next time if you get a joke, don't think that you've been sent just another forwarded joke, but that you've been thought of today and your friend on the other end of your computer wanted to send you a smile :)

Are you feeling Lucky???

A guy named Joe finds himself in dire circumstances. His business has gone bust and he's in serious financial trouble. He's so desperate that he decides to ask God for help. He begins to pray...

"God, please help me. I've lost my business and if I don't get some money, I'm going to lose my house as well. Please let me win the lotto."

Lotto night comes and somebody else wins it.

Joe again prays...

"God, please let me win the lotto! I've lost my business, my house and I'm going to lose my car as well".

Lotto night comes and Joe still has no luck.

Once again, he prays...

"My God, why have you forsaken me?? I've lost my business, my house, and my car. My wife and children are starving. I don't often ask you for help and I have always been a good servant to you. PLEASE just let me win the lotto this one time so I can get my life back in order."

Suddenly there is a blinding flash of light as the heavens open and Joe is confronted by the voice of God Himself:

"Joe, meet me halfway on this. First, please buy a lottery ticket."

Get your free self help e-book here...

Thank you for joining us this month, I hope that you have found some good healthcare information on HOW TO BE HEALTHIER & LOVE YOUR LIFE!

Your Editor,
Helene Malmsio.

TIRED OF FEELING TIRED? We know that life can get you down. Too much stress. Too much pressure. But it does NOT have to be that way!! Helene Malmsio has been a Nutritional Consultant for over a decade and has created a site that is devoted to helping you help yourself ... FREE! Come see our best health guide for free natural cures and herbal home remedy recipe resources - all designed to help you feel better and BE healthier today!
http://best-natural-cures-health-guide.com

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