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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:

Relax, Relax, Relax

Do you want more energy so you can work non stop without getting tired? Do you feel guilty when you spend some time doing nothing? Being sedentary is a health hazard.

Not getting enough rest is another health hazard. Strike a healthy balance between activity and rest. Remember throughout the day to plan little breaks and relax, relax, relax.

Healthy Recipe

Fettuccine Alfredo

8 oz. cream cheese, cut in bits
3/4 cup Parmesan cheese, grated
1/2 cup butter or margarine
1/2 cup milk
8 oz. fettuccine, cooked and drained
In large saucepan combine cream cheese, Parmesan, butter and milk, stirring constantly until smooth.
Toss pasta lightly with sauce, coating well.
Leftovers can be frozen.

Greek−Style Penne

2 pounds tomatoes, halved, seeded, chopped
1 cup chopped green onions (white and pale green parts only)
7 ounces feta cheese, crumbled
6 tablespoons chopped fresh parsley
1/4 cup chopped fresh dill
1/4 cup extra−virgin olive oil
12 ounces penne pasta
Mix first 6 ingredients in large bowl. Set tomato mixture aside.
Cook pasta in large pot of boiling salted water until just tender but still firm to bite, stirring occasionally. Drain.
Add hot pasta to tomato mixture and toss to coat.
Season to taste with salt and pepper and serve.

Natural Beauty recipe

Soapwart Shampoo

Suitable for all hair types
Soapwart: Saponaria officinalis contains saponins which is similar to soap. It lathers when agitated.
Lemon Verbena: for a citrus fragrance
Catnip: promotes healthy hair growth
Ingredients:
2 cups water
1 1/2 tablespoons dried soapwart root (chopped) (most health food stores would carry this)
2 teaspoons Lemon Verbena or 2 teaspoons Catnip
Directions:
Bring water to a boil add soapwart and simmer, cover for about 20 minutes. Remove from heat, add herb then allow mixture to cool.
Strain the mixture keeping the liquid. Pour into a bottle. Makes enough for 6-7 shampoos. Must be used within 8-10 days. Store in a cool dark place.

Dry Shampoo

Ingredients
1/2 cup Cornstarch
Directions
Sprinkle the cornstarch in your hair, let it absorb for a few minutes, brush it out. This is great if you are in a pinch.

Health Guide Online Book of the Month:
“Becoming Vegetarian”

You’ve certainly heard the expression many times, “You are what you eat.” Have you ever really thought about what it means? And do you think about it when you’re making food choices? In some ways, we do become what we eat, literally.

Have you ever seen an example of your blood plasma after eating a fast food hamburger? What was previously a clear liquid becomes cloudy with the fat and cholesterol that’s absorbed from eating a high-fat hamburger.

And when you think about it, we also become what we don’t eat. When we switch from eating meat to a vegetarian-based diet, we become less fat, less prone to many types of cancers. Our cholesterol can improve. When we’re leaner and eating fewer animal products, then many other health and fitness issues are reduced.

The incidence of Type II diabetes is reduced. Blood pressure falls into normal ranges. When you’re healthier, you’re taking fewer medications. Even if you have a prescription drug benefit in your health plan, you’re still saving money with fewer co-payments on medications.

If you have a family history of high cholesterol or high blood pressure, then it’s particularly incumbent on you to revise your eating habits. Moving towards a more vegetarian diet has been shown statistically to reduce the incidence of so many of the diseases of industrialized countries.

Vegetarians are statistically healthier than omnivorous persons; they’re leaner and live longer.

Isn’t it time to think about what you want to be and to eat accordingly? Do you want to be sluggish and fat?

Do you want the risk that goes with eating animal products, with their high fat content or new diseases that are appearing? Or do you want to look like and be what vegetarians are?

Leaner and fitter with a longer anticipated lifespan. It’s never too late to change what you’re doing and increase your chances for a longer, fitter life.

In 2000 I finally made the total transition to becoming a full Vegetarian in my eating habits, and I have never felt better.

For twenty years earlier I had chosen to only eat “free range” eggs, because I had learned about the bad conditions that battery hens were kept in, and slowly over the years my views about animal farming, and slaughtering animals for our consumption, changed the more I learned and thought about what I was eating.

My reasons for becoming Vegetarian were simply because of a desire to not harm any living creatures – I simply could not eat anything with a face anymore – it just didn’t feel right to me. But the Health benefits of the vegetarian diet was also a great motivator

The resources below are very helpful information about the benefits of the vegetarian diet, and give menu examples for you as well.

Follow these links to read each book chapter of Becoming Vegetarian :

“2 Humans did not always eat meat.”
Do you ever think about how far we’ve diverted from the path of our pre-historic ancestors and they’re eating patterns? Consider how the earliest humans evolved, and what they ate. They were hunter-gatherers and did not evolve with the characteristics of carnivores. Humans aren’t made to tear animals apart and eat their flesh.

“3 Why did humans start eating meat?”
It must have felt unnatural at first, to eat animal flesh. After all, we’re not so far removed from animals ourselves. Perhaps it even felt cannibalistic.

There might not have been that much intellectual distinction between humans and other animals. When humans were pure vegetarians, they were living in harmony with the earth and with the other creatures co-habiting the planet with them.

“4 Traditional Meat”
How did our family traditions become centered around eating meat? Think about it. When we think of Thanksgiving, we think of turkey.

If we eat pork, then New Year’s celebrations often revolve around pork and sauerkraut. At Christian Easter, the traditional meal is ham. And in the summer, we wait for that first hamburger or steak on the grill.

“5 Why switch to vegetarianism”
If you’ve eaten meat and animal products your whole life, you might think, why switch to a vegetarian diet? You’ve lived your whole life eating eggs, hamburgers, hot dogs, poultry, so why switch now?

“6 PETA”
People have different motivations for eating a vegetarian diet. For many people, it’s a health issue. They need to reduce their weight, bring down their blood pressure and cholesterol, manage their blood sugars. A vegetarian diet helps them do this.

“7 Caged chickens and hormones”
If most of us thought about the conditions in which chickens used for meat and eggs are raised and slaughtered, we’d become vegetarian on the spot. Egg-laying chickens can be raised in cages with 6 chickens to a cage, each chicken getting only 67 square inches of space for its lifetime.

“8 Cow slaughterhouses”
Even if you don’t eat meat, you might think drinking or using milk is part of a vegetarian diet. We all have images of farmers pumping milk by hand, and it seems a natural part of life and a benign use of the cow. But we don’t really think much about it at all, do we?

“9 Veal”
There are few issues that make a more compelling argument for a vegetarian diet than that of veal and how it’s produced. While the meat industry is, by its very nature cruel and inhumane, the veal industry is the worst.

“10 Turkeys”
The consumption of turkeys in the U.S. has escalated through the years. It’s no longer eaten primarily at Thanksgiving and Christmas, but throughout the year. The process of mass-producing turkeys for human consumption is as barbaric, if not more so, than the process of mass-producing chickens.

“11 Pig farming”
Many people reject eating pork and other meats derived from pigs for religious reasons or health reasons. When people start eating a more vegetarian diet, red meat is usually the first thing they eliminate from their diets.

When they do, various health indicators generally start to improve, such as their cholesterol levels and blood pressure readings.

“12 Fish & mercury”
Many people think if they just eliminate red meat and poultry from their diets, their eating healthier. This is partly true, but there are hazards to eating fish and seafood as well. The harm that humans have done to the environment has had a direct effect on the fish and seafood we eat.

“13 Animal suffering”
What are the reasons we eat food? That might seem like a silly question, because we eat to feed our bodies, first of all. Many of us also obtain an emotional gratification when we eat, and most of us are omnivores, meaning we eat everything, including meat and poultry.

“14. Different types of vegetarians”
Many people think of vegetarians as one homogeneous group that just doesn’t eat meat. But nothing could be further from the truth. There are different categories of vegetarians as diverse as the reasons for going vegetarian in the first place.

“15 Vegetarians and heart disease”
No matter what your reasons for eating a more vegetarian diet, there’s no denying the obvious health benefits that are derived from the elimination of red meat from your diet. On average, vegetarians have lower levels of the blood fats, cholesterol and triglycerides than meat eaters of similar age and social status have.

“16 Vegetarians and cancer”
You might have a general idea that eating a vegetarian diet is more healthy for you. But do you really know how much less the incidence is of certain types of cancers among vegetarians?

Vegetarian diets—naturally low in saturated fat, high in fiber, and replete with cancer-protective phytochemicals—help to prevent cancer. Large studies in England and Germany have shown that vegetarians are about 40 percent less likely to develop cancer compared to meat-eaters.

“17 Bowels and stomach digestion”
Many of the health benefits derived from a vegetarian diet have to do with creating a healthy environment in the bowels and stomach. Our digestive systems, from prehistory on, were designed to metabolize vegetable matter, more than animal products. Fruits, vegetables, legumes and nuts provide the kind of dietary fiber our digestive systems need to function properly.

“18 Weight Management benefits”
Think about it, have you ever seen a fat vegetarian? Probably not. In fact, for most of us, vegetarian is almost synonymous with lean and healthy, isn’t it?

And when you start any diet, what’s the first thing the experts tell you? Generally it’s to increase the amounts of vegetables you’re eating and to eat limited amounts of meat, especially high-fat red meat and pork.

“19 Osteoporosis”
You know that eating a vegetarian diet can decrease the incidence of heart disease and certain types of cancers. You also know that it can make you leaner and healthier.

But so many of the health studies are done on men? What about women and the impact of a vegetarian diet on their health as they age?

“20 Spirituality”
How do you feel spiritually when you eat a meal that contains meat? You’ve probably never given it any thought, but that may because spiritually you feel nothing after eating a meal of meat except tired and sluggish.

A diet of meat makes our bodies less functional, and we think of nourishing our bodies in terms of our organs and blood, but we don’t often think about how what we eat can impact the most important organ in our body, the brain.

“21 Transition family”
If you’re considering moving to a vegetarian diet as an adult, you probably want to pass on this good nutrition and improved way of eating to your family as well. In fact, it’s your responsibility as a parent to nurture your children and help them develop physically, mentally and spiritually.

“22 Detoxification”
When people talk about detoxification and cleansing the body of harmful toxins, it’s often seen as a fringe element of vegetarians.

People really don’t like to think about harmful toxins building up in their colons or in their arteries, but it’s often a by-product of a carnivorous diet. A diet that’s high in fat and processed foods tends to slow down our digestive systems, and our elimination processes are also interrupted.

“23 Eliminate red meat”
If you’re thinking of changing to a vegetarian diet, how do you start? Do you just start shopping in the produce aisle of the grocery store? You might have some anxiety attached to this change as well, and this is understandable.

“24 Eliminate poultry”
If you haven’t been eating a vegetarian diet for years, and want to make the shift, it’s best to do so gradually, in stages.

A good way to start is to eliminate red meat and substitute fish or poultry for the red meat you’ve been eating. While it’s not eating more vegetarian, you’re at least eliminating the biggest offender in disease-enhancing foods, red meat.

“25 Eliminate seafood”
It’s actually pretty easy to eliminate red meat and poultry from our diets. When you give any thought whatsoever, the reasons are so compelling to stop eating them.

Your reasons may be physical, because you need to lower your cholesterol or blood pressure. You may want to reduce your risk of cancers that may run in your family, and eliminating red meat from your diet is an important way to do this.

“26- Got milk? Reasons Not to Grab for the Glass”
Many Americans, including some vegetarians, still consume large amounts of dairy products, but here are several strong reasons to eliminate dairy products from your diet.

Milk has long been praised as a ‘weapon’ in the war against osteoporosis, but recent clinical research shows that it actually is associated with a higher fracture risk, and there’s been no protective effect of dairy calcium on bone.

“27 – Flipping the Switch to Vegetarianism”
If you’ve made the commitment to becoming vegetarian yet finding it difficult to make the transition in your diet and your lifestyle, here’s some suggestions on how to make the switch a smoother ride.

“28 – Variety Adds Vitality to your Vegetarian Meals”
Probably one of the most perplexing thoughts a person has when they transition to vegetarianism is keeping their diet filled with a variety of fun, diverse, and nutrient-dense foods.

It can sometimes feel like you’re cutting many options out since you’re no longer consuming meat, and it may seem you’re losing even more options if you’ve also decided to cut dairy and eggs from your diet as well.

“29 – Lazy Vegetarians Who Choose the Wrong Carbs Risk Health”
We’ve all been there. We’ve just come in from a long day at work and the last thing on our minds taking the time to prepare a healthy, nutritionally sound vegetarian meal.

But choosing a refined or enriched carbohydrate over the beneficial carbohydrates that a solid, well-balanced vegetarian diet offers defeats the purpose of your decision to live a vegetarian lifestyle, and that’s for optimal health. Consuming refined carbohydrates presents different hazards to your health.

“30 – Proper Planning Prevents Problems”
Special care must be taken when planning a vegetarian diet to ensure proper amounts of nutrients are included daily.

Nutrients such as protein, iron, calcium, zinc and vitamins B-12 and D can all be easily incorporated into your vegetarian lifestyle with the proper planning. Here are some guidelines to consider when you are planning your weekly shopping trip and organizing your weekly menu.

“31 – Vegetarian Diet for Optimal Personal and Environmental Health”
It’s been well documented through the years that vegetarians are healthier than people who eat meat. Vegetarians are less likely to be obese, or to have high blood pressure, diabetes, rheumatoid arthritis, or colon cancer.

They are also less likely to die from heart disease. Vegetarians have lower blood pressure even when they eat the same amount of salt as meat eaters and exercise less.

“32 – The Benefits of a Vegetarian Diet to Diabetics”
Diabetics must choose any food they eat very carefully, as each food choice they make has a profound impact on their overall health on a meal-to-meal basis.

Diabetes affects people of all ages, both genders, from all walks of life and backgrounds. Untreated, it can cause wounds to heal slowly, infections take longer to cure, blindness, and kidney failure.

“33- Sample Two-Day Diabetic Vegetarian Menu”
Though the task of planning out a diabetic vegetarian menu might seem a bit daunting, with a little creativity forethought, it can actually be very simple. Consider the following two-day menu for some ideas and inspiration

“34- The Special Needs of the Pregnant Vegetarian”
It’s apparent that your nutritional needs increase when you are pregnant. However, you only need approximately 300 more calories than normal during this time, so it’s imperative that you make wise food choices and eat nutrient-dense food.

“35 – Sample Daily Menu for Pregnant Vegetarians”
Though your nutritional needs increase now that you’re pregnant, your pregnancy vegetarian diet shouldn’t have to change all that much.

With some careful planning to ensure your caloric, vitamin, and mineral needs are met, you can still enjoy a rich variety of nutrient-dense delicious foods and help give your baby a nutritious jump-start. Consider the following daily menu for ideas and inspiration.

“36 – Going Vegetarian during your Pregnancy”
Now that you’re pregnant, you’re wondering if your decision to become vegetarian can still be carried out successfully during your pregnancy.

And while it is possible for you to obtain all the nutrients your body will need during pregnancy through a well-planned, nutrient-dense vegetarian diet, careful planning and observation will be crucial to your overall success transitioning to vegetarianism during your pregnancy.

“37 – The Healing Effects a Vegetarian Diet has on your Post-Baby Body”
The breastfeeding vegetarian diet doesn’t vary all that much from the pregnancy vegetarian diet. Protein recommendations are the same, vitamin B-12 recommendations are higher, and the recommendations for iron and calories are lower than during pregnancy.

But the key in ensuring your healthy vegetarian diet is also helping you recover from the stresses of giving birth and taking care of your newborn is healthy fats.

“38 – Sample Vegetarian Diet Including Essential Fatty Acids to Promote Healing”
Fats are an essential part of any well-balanced diet, including a vegetarian diet. Fats are made of smaller units - called fatty acids. These fatty acids may be saturated, monounsaturated or polyunsaturated. Saturated and monounsaturated fats are not necessary in a vegetarian diet as they can be made in the human body.

“39 – What to Feed your Vegetarian Baby”
It goes without saying that the earliest food for any baby, including a vegan baby, is breast milk.

It benefits your baby’s immune system, offers protection against infection, and reduces the risk of allergies. Be especially careful that you are getting enough vitamin B-12 when breastfeeding.

“40 – Variety is the Spice of your Vegetarian Child’s Diet”
Eating habits are set in early childhood. Choosing a vegetarian diet can give your child—and your whole family—the opportunity to learn to enjoy a variety of wonderful, nutritious foods. Offer your child a wide variety of grains, fruits, vegetables, nuts, seeds, and soy products, keep it simple and make it fun, and they’ll learn good eating habits that will last them a lifetime.

“42 – Sample Menu Items for your Growing Vegetarian Toddler”
Vegetarian child. The term almost sounds like an oxymoron we’ve joked about through the years, like jumbo shrimp. The words just don’t seem to go together! It's not as unnatural as it may sound. Actually, kids are almost natural vegetarians.

It’s imperative that you offer your growing vegetarian child a wide variety of fruits, vegetables, grains, nuts, seeds, and soy based proteins to ensure they have the energy and nutrients needed to grow up strong, healthy, and happy.

“43 - Ideas for Adding some Variety to your Vegetarian Lifestyle”
When you’re planning a healthy vegetarian diet, you’re only limited by your imagination. It’s important to incorporate a wide variety of whole grains, legumes, vegetables and fruits in different meals, including seeds and nuts.

“44 - Tips for a Vibrant Vegetarian Holiday Filled with Variety”
Planning a beautiful yet nutrient-dense, delicious holiday meal for both your meat eating and vegetarian guests can be a little daunting at first, but it can also bring out your creativity! Many side dishes you make can be easily made vegetarian, with little difference in taste.

“45 – Veggies Take Center Stage at your 4th of July Cookout”
Your annual 4th of July cookout is quickly approaching. Whether you’re expecting vegetarian guests, you’ve newly transitioned to vegetarianism yourself, or you’d just like to incorporate more meatless recipes to give some variety to your cookout menu, there are all kind of ways to prepare meatless options.

“46 – Tips for a Tasty Vegetarian Thanksgiving”
If you’re hosting Thanksgiving at your house and are expecting vegetarian guests this year, don’t worry about preparing one large meat eating meal, and another separate vegetarian meal.

Most vegetarians do not require a ‘meat equivalent’ at Thanksgiving. Yes, traditionally Thanksgiving has largely about the food. But more importantly it’s about family, togetherness, happiness and peace.

“47 – Remembering the Reasons for a Vegetarian Season”
Christmas is a season of peace, love and harmony. It’s a time that brings families and friends together to reconnect and find comfort and happiness being together.

It’s also about respect for fellow man, appreciating and embracing one another’s differences. Take some time over the holiday season to reflect on the reasons for your choice to become vegetarian, and enforce your commitment and dedication to the vegetarian lifestyle.

“48 – Variety in your New Vegetarian Diet”
You’ve weighed your options carefully, studied the pros and the cons, and decided that the vegetarian lifestyle is right for you. But where do you start making the changes?

Do you go ‘cold turkey?’ Do you adopt a more gradual approach to transitioning to vegetarianism?

“49 – The Environmental Costs of Factory Farming and Ranching”
Long ago, eating meat was a good source of nutrition, since the use of hormones, pesticides and mass production methods was as yet unheard of.

A family raised and processed their own livestock. Every morning the large golden eggs were plucked from the chicken’s nests, which were lovingly cared for and fed healthy pesticide-free grains..

“50 – Nourishing our Body, Nourishing our Spirit”
Many times our choice to become vegetarian isn’t only for health, environmental, or economical reasons, but also spiritual.

There is a heartfelt connection between vegetarianism and the deeper side of nourishment. We must learn to nourish ourselves not only physically, but also spiritually.

Natural Cures Health Tip:

Preventing Backache.

Lower back pain is a common complaint. Four out of five adults have it at one time or another. While only a few cases are serious enough to require hospitalization, and possibly surgery, backaches are a leading cause of absenteeism - second only to colds and flu as a cause of lost work days.

Most backaches are due to weakened and inflexible muscles, ligaments, and connective tissue in the back, hips, thighs, and abdomen - primarily caused by a sedentary lifestyle and lack of exercise. Over time, poor posture such as slouching, incorrect ways of sitting, standing and lifting, as well as excess weight, and the resulting stress, are all things that set the stage for painful episodes of back strain.

Most back pain is treatable with improved body mechanics and simple exercises that strengthen muscles and foster flexibility in the affected areas. This can also serve as prevention. As a start, take the time to do routine everyday activities in the right way.

- When sitting, keep your back straight, shoulders relaxed, and head up. Feet should be flat on the floor, which may mean adjusting the chair height or using a small footstool. Knees should be slightly lower than hips, to take pressure away from the back. A support pad or small pillow between the chair and the lower back can also relieve pressure. When you are working at a computer, the screen should be at eye level. Try not to sit for prolonged periods. If possible, get up and walk around periodically, every half-hour or so.

- When you are driving, move the seat close enough so that you can reach the steering wheel and foot pedals without undue stretching and straining. You may want to use a lower ack support pad while driving. On long trips, plan to stop, get out and stretch from time to time.

- When standing for any length of time, alternate resting each foot on a small stool about six inches high. Or you can improvise with a block of wood or phone books. Change your posture and walk around periodically.

- Whenever you are standing, avoid locking your knees and try to pull up with your abdominal muscles. This will keep your pelvis in a more natural position. Ideally, women should wear shoes with low heels no higher than one inch. High heels tend to force the back out of alignment.

- When sleeping, use a firm mattress or a plywood panel under a less firm mattress. If recovering from a back injury, you may even wish to sleep on a mat on the floor. Lying on your side with knees bent, a pillow between them, is the best sleeping position. It protects both curvature of the spine and hip alignment. If you prefer to lie on your back, place a pillow under your knees for proper circulation.

- Remember that improper bending and lifting are the most common causes of immediate back pain. Always bend from the knees, keeping the back straight, instead of bending at the waist. If you have a history of serious back problems, or if you need the services of a specialist, consult your physician for referrals.

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Editor’s notes & humour:

As you slide down the banister of life…

1. Jim Baker and Jimmy Swaggert have written an impressive new book. It's called "Ministers Do More Than Lay People."

2. Transvestite: A guy who likes to eat, drink and be Mary.

3. The difference between the Pope and your boss..the Pope only expects you to kiss his ring.

4. My mind works like lightning. One brilliant flash and it is gone.

5. The only time the world beats a path to your door is if you're in the bathroom.

6. I hate sex in the movies. Tried it once. The seat folded up, the drink spilled and that ice, well, it really chilled the mood.

7. It used to be only death and taxes were inevitable. Now, of course, there's shipping and handling, too.

8. A husband is someone who, after taking the trash out, gives the impression that he just cleaned the whole house.

9. My next house will have no kitchen -- just vending machines and a large trash can.

10. A blonde said, "I was worried that my mechanic might try to rip me off. I was relieved when he told me all I needed was turn signal fluid."

11. My neighbor was bitten by a stray rabid dog. I went to see how he was and found him writing frantically on a piece of paper. I told him rabies could be treated, and he didn't have to worry about a Will. He said, "Will? What Will? I'm making a list of the people I want to bite."

12. Definition of a teenager? God's punishment for enjoying sex.

13. As you slide down the banister of life, may the splinters never point the wrong way

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

“Making the Case for Vegetarian Lifestyle” outlines the benefits and reasons to support adopting this healthy change in your diet.
“Making the Case for Vegetarian Lifestyle”

“Panic Attacks do not Harm you” Basic self help strategies to help you deal with Anxiety and Panic attacks to empower yourself.
“Panic Attacks do not Harm you”

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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