Are You Taking a Holiday from Your SelfCare?

I hear a lot of people commenting that they wish they hadn't indulged so much on their holiday or that they need a vacation after their vacation.

It's essential to your self-care and wellness that you DO take holidays, have a break from your regular routine and recharge your batteries. But this kind of unstructured time ? whether it's one Sunday or a three-week holiday - presents unique challenges to your self-care.

Here are some clues that you might be taking a holiday from your self-care when you have time off.

1. Clutter and mess are starting to take over, but you tell yourself you're on holiday so you shouldn't have to clean up or worry about it. You don't know what day it is and things are piling up, undone.

2. You're worried about the work that's waiting for you when you return.

3. Getting where you're going on time ? either around the corner or around the world ? is stressing you out.

4. Your body is showing the effects of extra indulgence or lack of sleep ? fatigue, weight gain, indigestion and back and neck pain.

5. You have no energy and/or you're feeling lazy.

6. You're arguing more with your loved ones and you're easily irritated by things they say and do.

Adding in some structure to otherwise unstructured time can keep you feeling good about yourself and your choices all through your holidays, and can keep you feeling refreshed and rejuvenated long after you return to your regular routine.

Here are some suggestions:

1. Keep your sleep on track. When we don't have to get up in the morning to rush off to work or our other responsibilities, it's tempting to oversleep or to fall into the pattern of staying up late and rising late. While it's certainly a great idea to catch up on sleep during your time off, experts agree that having a regular bedtime and waking time keeps us at our best. So if you've been exploring the night life during your time off, give yourself at least a few days at the end of your holiday to get back to your regular bedtime and waking routine. This way your body won?t get a shock when it?s time to go back to work.

2. Keep your meal times regular and your meals healthy. It's tempting to let go of any planning or structure during time off, and this includes meals. Grabbing whatever's there, whenever you think of it, can lead to poor food choices that don't give you the nutrition you need to keep you going strong for all the fun you've planned.

3. Have at least one activity planned every day. The key word here is planned ? plans can, and should, be changed ? this is YOUR free time, after all! Having something planned helps to keep you moving around and active and keeps you from slipping into lethargy.

4. Take some time alone. After all, as much as you love your family, you're not used to spending 24 hours a day with them. Spending some time apart, nourishing your own self-care, will help you to appreciate each other more when you're together.

5. A change is as good as a rest. This well-worn expression has lots of truth to it. Having time off doesn't necessarily mean a complete absence of activity. Instead, it can be a rich schedule of activities that are things you don't usually get to do. This could include self-care rituals such as an aromatherapy treatment, time in the garden, experimenting with a new, colourful vegetable in the kitchen or visiting a friend.

And above all, adjust your expectations ? of yourself, of your loved ones and of your holiday plans. As this article has discussed, sometimes a holiday is NOT the rejuvenating panacea you might have hoped for.

While I hope these tips will help you to improve your experience during your time off, try to let go of the pressure to pack in as much fun and/or relaxation as you can.

Instead, enjoy each moment as it comes and focus on the next healthy choice you can make.

? Linda Dessau, 2005.

Linda Dessau, the Self-Care Coach, is the author of ?The Everyday Self-Care Workbook?. For free and low-cost self-care resources, visit http://www.genuinecoaching.com/resources.html

The Effects of Retin A for Acne Treatment

Much recent evidence points to the beneficial effects of Retin A in treating more serious cases of acne, as well as aged, sun-damaged skin and stretch marks. However, as with most prescription medications, there are potential adverse reactions that you should be aware of before you begin treatment.

Retin A, or tretinoin, is a derivative of vitamin A and is available in a variety of forms. Retin A cream is weaker than the gel as the medication is less able to penetrate the skin in cream form. It acts to unplug acne follicles and bring the pimple to the surface, as well as prevent new pimple formation.

Since one of the effects of Retin A cream applications is to extrude the pimple, it initially appears as if it is making the situation worse. As such dermatologists recommend that you give it time to work, sometimes up to a year or more for maximum Retin A results.

Although minor side effects of Retin A are quite common, they are usually mild and will subside within six to eight weeks. They may include unusual darkening of the skin, slight discoloration or redness. Slight peeling of the skin has also been reported in many cases as has swelling. You should avoid direct sunlight in the early stages of using Retin A, as it will dramatically increase your chances of sunburn.

Don't let the adverse effects of Retin A discourage you from discussing this treatment regimen with your dermatologist; for serious cases, this can be the only remedy that works for you. Retin A results speak to the efficacy of this medication in getting severe acne breakouts under control.

If you have blemished skin you might want to try natural treatment options before you look into potent prescription applications. There are natural formulas with vitamins, minerals and antioxidants that can be as effective as a Retin A cream or gel.

There are many other treatment options for acne, from benzoyl peroxide OTC medications such as Clearasil, Oxy and Proactiv to oral drugs like Accutane and you should certainly check with a dermatologist to find out which is right for you. Retin A results are quite favorable as are those for some natural solutions, it's just a matter of figuring out which is right for you.

David Bloom is an avid health enthusiast and a regular contributor to a variety of health websites. He is the author of Natural Acne Treatments and Effects of Retin A, a blog dedicated to the treatment of acne, covering conventional and natural remedies for clearing up blemished skin.

Moldy Tomato: "Made from Ripe Tomato"

The Splenda package boldly states Made from Sugar. So, yes, it certainly is made from sugar.

But what exactly does that mean?

According to McNeil Nutritionals (Producers of Splenda), Made from Sugar means three chlorine molecules added to a sucrose (sugar) molecule. This mixture causes a chemical reaction, then BLAM!--Splenda.

What I'm concerned about is that during the chemical reaction, the original sucrose molecule is grossly altered. It's no longer sugar. Even though there initially was sugar in this equation, the sucrose no longer holds the same molecular qualities.

McNeil Nutritionals, though, couldn't afford to tell the public that... so they called the product Sucralose. Which is a reminder that the sugar was once there.

What's scary is that on the same token, they could have called Chlorinose--named after the OTHER chemical used in the production of the product. But I'm afraid that would not have helped sales.

I like to look at this type of marketing wizardly like this... The formula is simple:

1. Find a derivative of something natural.
2. Alter the heck out of it.
3. Change its name so it is not as ominous as it truly is.

Can you think of other examples? Sweet'N Low? Equal? MSG?

Similar to the creation of Splenda, a moldy tomato is derived from a previously ripe one... all that happens is a few chemical reactions and some bacteria take over. Would you eat a moldy tomato if it had a sticker on it that said Made from a Ripe Tomato!?! Would you eat it even if they called it something fancy like Tomato du Fuz or labeled them with the year it began to rot like a fine wine? Of course not.

We can even analyze it the opposite way--where something occurring naturally is made from chemicals that are bad for us. Would you eat table salt if it had a label on it that said Made from Chlorine. Probably not.

It's all about marketing the product.

They doesn't sell moldy tomatoes because they know nobody will eat them. And they couldn't sell Splenda if they said Made from Chlorine... which in fact it is, because there are 3 chlorine molecules to every one sucrose molecule.

We are at a disadvantage because we cannot see the effects of the chemical reactions these molecules go through. We don't bring microscopes to our diners to examine our packaged sweeteners to see what is really there... and even if we did, we'd have no idea what they've created for us to ingest.

We can see the effects of mold on a tomato. We know it is bad.

So here are some of documented effects and facts about Splenda. After you read them, hopefully you'll know it is bad as well.

1. As of 2005, There have only been six human trials to date on Splenda. Not nearly enough to form a useful scientific opinion.

2. The longest trial lasted three months.

3. At LEAST 15% of Splenda is not excreted from your body in a timely manner.

4. Chlorine, though rarely occurring naturally, can create dangerous byproducts called dioxins (and other organochlorine compounds). These are hazardous to our bodies. Even if we are exposed to very low levels, dioxins remain in the body and accumulate. The EPA is now saying that this is soon to become a major health risk problem. The cumulative effects of dioxin in humans have been linked to birth defects, cancer, reproductive disorders and immune system breakdown.

Here are some more detailed medical effects:

1. Shrunken thymus (immune system) glands (up to 40 percent shrinkage)
2. Enlarged liver and kidneys.
3. Atrophy of lymph follicles in the spleen and thymus.
4. Increased cecal weight.
5. Reduced growth rate.
6. Decreased red blood cell count.
7. Hyperplasia of the pelvis.
8. Extension of the pregnancy period.
9. Aborted pregnancy.
10. Decreased fetal body weights and placental weights.
11. Diarrhea.

You might say these are extreme cases. That's OK to think... but who knows?!!? There have only been SIX human trials.

I know of a chemical that has these particular side effects in very low doses... headache, drowsiness, vertigo, weak and rapid pulse, deep and rapid breathing, a bright-red color in the face, nausea and vomiting.

Sounds like the regular over the counter sinus medication, nothing harmless, right?

Wrong... it's cyanide and it's derived from nature as well.

Could your sweetener be bad for you? You bet.

Kevin Gianni is the holistic fitness expert. He is a certified personal trainer and co-founder of Lifestyle Fitness, a home workout program that gives you the tools to radically change your views on health and fitness for the rest of your life.

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Muscle Cramps & Jelly Beans ? When a Sugar Isn't a Sugar

It?s amazing how many very good athletes don?t consider pre-race nutrition as one of their strategies for winning or at least doing well, injury-free, in an event.

I was speaking to a runner on a few days ago before a race and his strategy was to load up on jelly beans 20 minutes before lining up for a half marathon . . . unfortunately I needed more than 20 minutes to prove to him why this wasn?t a good idea.

Fatigue is certainly an important factor to consider if you suffer exercise induced muscle cramps. The primary source of fuel for the muscle is from carbohydrates and one of the most basic forms of carbohydrate are sugars.

However, when we say ?sugars? ? people think of sugarcane sugar like in a candy bar or jelly beans. But the truth is that there are certain building sugars for your body and you?ve got to learn to differentiate those.

There?s a family of sugars called monosaccharides, polysaccharides and oligosaccharides and these are the building sugars that you want ? not sugarcane sugar, or fructose, or sucralose or syrup or any of those types of things.

A good source of carbohydrate from fruit, in particular, is important to provide muscles with important natural sugars ? monosaccharides, oligosaccharides and polysaccharides - that assist with the storage and supply of glucose for the muscles.

And these monosaccharides and polysaccharides help you recover and repair your muscle faster after major exercise or an event. Your muscle basically works like an engine that needs good quality gasoline to perform well and those saccharides are like the gasoline for your muscles.

So it?s very important to have those saccharides and the carbohydrates and electrolytes in those muscle areas so that you can perform more efficiently and prevent cramping.

It?s also so very important to have a carbohydrate meal with saccharides within 30 minutes after your performance. We?ve consistently found athletes that do that ? even if it?s just eating some fresh fruit within the 30 minutes ? recover faster than athletes that don?t do it.

To start any nutritional program the first place to start is to increase your intake of fruits and vegetables. Most people do not take in the recommended intake of 9 to 12 servings of fruit and vegetables per day and for athletes and people who train regularly this means 12 servings.

A serving is equivalent to a small banana, a medium sized apple, 1 cup of raw salad greens (about the size of your hand), ? cup of fruit or vegetable juice (6 oz), ? cup cooked vegetables around the size of your fist or a baseball and ? cup dried fruit.

Just meeting the daily recommendations for fruit and vegetable intake will go a long way towards better health . . . and that extends into physical performance and reducing your overall risk of cramping.

Copyright - www.Running-Cramp-Relief.com

Paul Newland is a health and nutrition consultant, trainer, martial arts instructor, commercial helicopter pilot and author. His Ultimate Cramp Busting Guide is the definitive guide to preventing, treating and curing cramps associated with exercise. In the Ultimate Cramp Busting Guide Newland speaks with 6 health, sports, nutrition, medical and complimentary health care professionals and explains why you get cramps, the best ways to treat them and how to prevent them from happening again.

Cardio EZ One Of The Leading Products For Cardiovascular System Function

Cardio E-Z

Cardio E?Z is an oral chelation product developed for the cardiovascular system function. In 1997 Dr. Donsbach developed Cardio E-Z after comprehensive testing at Santa Monica Hospital on hundreds of patients. It contains EDTA, CoQ-10, and a combination of nutrients that make it, according to Dr. Donsbach, the best product for cardiovascular system function. Some of the important nutrients and their benefits to the human body present in Cardio E?Z are discussed below.

Vitamin C

Cardio E?Z contains 400 mg of Vitamin C per serving. Vitamin C, also known as Ascorbic acid, is a water-soluble substance that is responsible for several important functions in the body. It is an important antioxidant that blocks some of the damage caused by free radicals that are a byproduct of converting food to energy. It is also important in the healing of wounds and production of skin, tendons, blood vessels, etc.

The build up of hazardous byproducts in the body causes aging and produces various health problems such as heart disease and cancer. Cardio E-Z contains the necessary amounts of Vitamin C that help to reduce the chances of heart disease.

Vitamin E

Cardio E?Z contains 300 IU of vitamin E per serving. Vitamin E is a fat-soluble substance that is commonly found in eight forms. Each form performs different activities that are vital to the body. Vitamin E is a powerful antioxidant that protects your body from free radicals. Free radicals are the main culprits of cardiovascular disease. Vitamin E in Cardio E?Z reduces the chance of cardiovascular disease and plays a role in immune function.

Niacin

Cardio E?Z contains 50 mg niacin per serving. Niacin is also known as Vitamin B3. Small amounts are also manufactured in the body. It helps in the release of energy and metabolism, cell respiration, functioning of the nervous system and normal secretion of stomach fluids. A deficiency of niacin causes dermatitis, diarrhea, and dementia. Required amounts of niacin for healthy bodily functions are present in Cardio E?Z.

Vitamin B6

Cardio E?Z contains 50 mg of Vitamin B6 per serving. B6 serves an important function in the metabolism of protein. Vitamin B6 is a water-soluble substance that is commonly found in three forms. Cardio E-Z contains the necessary amounts of vitamin B6 for proper functioning of nervous and immune systems.

Calcium

Cardio E?Z contains 100 mg of calcium per serving. Calcium plays an important part in the human body by keeping the bones strong and supporting the proper function of muscles and nerves. Cardio E?Z helps to maintain proper functioning of the human body by providing additional amounts of calcium.

Magnesium

Cardio E?Z contains 200 mg of magnesium per serving. Magnesium is required for over 300 biochemical reactions in the body. Cardio E?Z uses this element to keep heart rhythm steady along with other vital functions.

CoQ10

Cardio E?Z contains 15 mg of CoQ10 per serving. CoQ10 is also known as ubiquinone or Coenzyme Q10. It is found naturally in the body in small amounts. It is an anti-oxidant that is used for release in cells. Coenzyme Q10 helps with congestive heart failure when taken orally. This is one of the more important nutrients in Cardio E?Z.

Ginkgo

Cardio E?Z contains 15mg of Ginkgo per serving. It is basically used for its powerful effect on the circulatory system. It increases oxygen levels in the brain and blood circulation. Cardio E?Z uses Ginkgo to prevent clumping in arteries.

Peter Salazar's source for quality supplements is http://www.utopiasilver.com

To go directly to this product go here: http://utopiasilver.com/products/supplements/cardioEZ.htm

Suffering From Panic Attacks? Does Your Family Suffer Too? It Could Be Hereditary

There are many people who are ashamed of the fact that they suffer panic attacks or anxiety attacks. For this reason they hide away the fact that they suffer these attacks from others, often from their own family. This is a pity as many people find that when they start to talk about their anxiety attacks with members of their immediate family they find that their panic attacks are not just confined to themselves.

Often it seems that anxiety disorders and panic attacks can run in the family, in other words it seems that they can be genetic. It is not unusual for a person seeking help from these attacks to find that their own parent suffers from a very similar condition.

And when someone in the family becomes aware that a family member suffers from some form of anxiety attack or disorder and is having treatment for it they often come forward themselves, despite the fact that no one in the family realised that this was the case.

It is very difficult to study these things as there is usually a stigma associated with panic or anxiety attacks, and they are often not talked about.

It can often be the case that anxiety disorders are inherent in your family and you are not aware of it in either your family or yourself. This may be because you have not experienced an attack yourself. This does not however, mean that you won?t. Panic attacks can be brought on unexpectedly by stressful events such as the death of a loved one, severe financial stress like loss of a job, or the burden of sever debt.

Unexpected traumas can bring on panic and anxiety disorders. Traumas such as a car accident, being the victim of a crime, or a major life threatening illness.

It is even possible to find one the victim of unexpected anxiety disorders from happy but stressful events such as getting married, starting a new job or having a family.

For many, when looking back, it is possible to pinpoint a major life event or life stress which started the panic attacks or anxiety attacks when there were none present before that event.

And for others it can be a long slow build up of stress over a longer time that can cause the onset of anxiety problems.

So there can be a wide range of causes of anxiety and panic problems. They can be hereditary, but not necessarily. They can be experienced form an early age thoughout life, or can suddenly come on from an unexpected life stressor. Alternatively they can result from the slow buildup of life stresses to the point where something seems to break and the anxiety seems to manifest itself.

And these are just some of the causes.

But the good news is that although anxiety and panic attacks can be extremely frightening and intimidating, they are often quite susceptible to treatment. There is no need to suffer in silence.

To find out more about Anxiety visit Peter's Website Anxiety Attack Relief at http://www.anxietyattackrelief.com/ and find out about recognising anxiety signs and more about anxiety relief.

Beautiful Skin 101

Most women shy away from being called 'too sensitive.' But when the subject is kin, they're all too willing to wear the scarlet S. According to the American Academy of Dermatology, at least 40% of women believe they have sensitive skin, although most dermatologists report that only a fraction really do. Sensitivity defined as skin that's prone to irritation from products, weather, or stress is a real (albeit misunderstood) condition. It's not the same as an allergy. It means you have a lower tolerance for irritating ingredients, such as fragrances and dyes. The evil twist here is that the more skin reacts, the more sensitive it becomes. Imagine normal skin having a natural barrier like Saran Wrap. People with sensitive skin have a disrupted barrier all the time. But by identifying what disrupts that barrier and protecting it with the right moisturizer, you can develop a thicker skin.

Read Labels: Before applying creams, lotions, or makeup, read the ingredients list. The fewer ingredients on the label, the better. All products and formulas should be free of fragrance, dye, and isopropyl alcohol (commonly known as rubbing alcohol). And beware of botanical ingredients and oils. Test each new product on the side of your neck for a few days before using it on your face.

Cleanse: Wash you face with a milky, non-foaming liquid cleanser or a soap-free bar. Do not use a washcloth or any rough scrubber, which can be too abrasive for sensitive skin. Rinse face well by splashing with lukewarm water and pat with a soft towel, leaving skin slightly damp. There is no need to use a toner, which generally contains drying and irritating isopropyl alcohol.

Moisturize: Dab moisturizer onto damp skin in the morning and night. Look for one that contains ceramides, fatty acids, or cholesterol, all of which help form a protective barrier against irritation. In the morning, when the moisturizer is absorbed, apply a sunscreen (with an SPF 15 or higher). It should also contain zinc oxide or titanium dioxide, which are least likely to cause reactions. Cheat Sheet

Choose the right products. 'Allergy-tested' means it doesn't have ingredients that cause common reactions. 'Noncomedogenic' means it won't clog pores.

Read labels. Not everyone with sensitive skin is troubled by the same thing, but the most common irritants, in order, include fragrance, isopropyl alcohol, dyes, PABA, lanolin, sorbic acid, formaldehyde, and benzoic acid. Don't assume that natural products are safe. Some botanicals (rosemary, sandalwood, arnica) and essential oils (jojoba, tea tree, lavender) may irritate.

Test samples on the neck for several days. If they don't irritate you, they'll probably be fine for your face. Don't try an arsenal of new products at once. Similarly, if skin breaks out, stop using everything, and reintroduce products one by one.

Be as gentle as possible. Use a creamy, liquid cleanser or a soap-free bar and rinse with lukewarm water. Avoid Buf-Pufs and washcloths. Pat with a towel and leave skin slightly damp.

Moisturize with a product for sensitive skin, or one that contains fatty acids, cholesterol, and ceramides. Every day, be sure to apply a PABA-free sunscreen that contains titanium dioxide or zinc oxide. Daily Basics

Wash with a milky, non-foaming liquid.
Use a soap-free formula with oatmeal that calms dry and itchy skin.
For day, use a fragrance-free moisturizer containing a non-irritating sunscreen. At night, smooth on a noncomedogenic formula that helps fortify the skin's barrier while you sleep.
Dermatologists say that sensitive-skin sufferers are more likely to avoid using sunscreens, associating them with past reactions to PABA. Choose one that won't aggravate skin.
It's not just what you put on your face. Hair spray can cause breakouts along the hairline. Use an allergy-tested and keep the hair off the face whenever possible.

Extra Help

To soothe redness, dermatologists recommend using a fragrance-free treatment. A dime-size dab of an over-the-counter 1% hydrocortisone cream also relieves itching.
For dryness on the body, increase resistance to the environment with a product containing lipids, which is safe for sensitive types.
To treat blemishes, start with an irritant-free face lotion that minimizes blotches with vitamin A. Follow with a concealer that won't aggravate acne, which does double duty by helping clear and conceal blemishes.
Dermatologists like products that get their color from iron oxides, which are less likely to cause reactions. They're also talc-free, which means they won't rob skin of the moisture it needs.

Tricks of the Trade

Don't' shower or bathe for more than 20 minutes, or you'll dry out your skin. Use lukewarm water.
Don't start any aggressive treatments during the winter, when skin is dryer and more sensitive because of low humidity and indoor heating. A humidifier helps skin from becoming parched.
Grainy or chemical exfoliants can cause breakouts. Excessive daily scrubbing rubs the sebaceous glands, which can clog pores. Use a clay or mud mask to slough off dead cells instead.
Facials are trouble unless they're simple, steam-free, and employ fragrance-free products.
Avoid chemical peels and laser treatments if you're sensitive to exfoliants and skin-lightening creams.
If acne medications irritate your skin, ask your doctor about taking oral antibiotics or birth-control pills, which can help minimize blemishes.
Keep Retin-A treatments to only once a week. Dilute the strength by mixing it with your moisturizer.
For skin that seems provoked by anything and everything, ask you dermatologist about cleansers and moisturizers that are normally prescribed for hypersensitive postsurgery and postpeel patients.

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