GETTING AHEAD

3 - How To Get Promoted: 9 Obvious And

Often Not Practiced Tips
4 - Turn Your Financial Life Around
5 - Book review: 8 Lessons from the Richest
Man in Babylon (On Wealth Building)
8 - Profile :Insightful Oprah Winfrey quotes
GROOMING
9 - How to use lemon to whiten dark
underarms 4
10 - The Best Ways to Keep Your Pubic
Hair in Check

HEALTH
12 - Autism symptoms and Signs in
Babies, Toddlers, and Children
16 - 7 Easy Fixes for Snoring
NUTRITION
17 - Make better choices
18 - Diet and Nutrition for women 11
RELATIONSHIPS
26 - 8 Reasons Women Should Lift Weights
21 - Common questions about sex health
issues DID YOU KNOW
23 - Dating Older Men 28 - 10 Things You Probably Didnt Know About
Nelson Mandela
EXERCISE AND FITNESS
24 - Find out if your attitude is holding you
back from fitness

20 9 27 25
 WOMENS GUIDE MAGAZINE
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 How
to
get
promoted:
9
Obvious
and
often
not
practiced
tips
GETTING AHEAD
Every woman has asked
womens guide magazine

her self this question of

how can I get promoted.
Although every woman
wants the answer, they
would prefer quick and
simple answers, which is
not usually the case.
Women usually overlook
the obvious practices
because they seem long-
term, but they are not at
all. All you need to do is
to consistently DO them.
The tips have been
you conduct yourself with pride, passion and belief?
broken down to three: Plan, Attitude and Action.
4. Back it up with Skill/Knowledge, Direction and
PLAN
Action
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1Where are you and why are you there, first you would
Having pride, passion and belief is only part of how to
need to have a reference point. Ask yourself, Where
get promoted. It must be backed up by skills and
are you now? And why are you there? Is there any key
knowledge. That means having the necessary skills and
strength that has brought u where you are now that you
knowledge to do the superb job. Having direction is
can continue to leverage for the next promotion?
imported to guide that energy generated by passion.
Otherwise effort is wasted. Without action which is the
Are there any weaknesses that you really need to
actual completion of the task, all else is academic. You
correct before the next promotion is possible? These
will be judged by what you do.
questions, while simple are strategic. They allow you
to check for your strength and weaknesses. It forces
5. See challenges as opportunities
you to access what has worked and what will work to
get the next promotion.
Another obvious tip is to see challenges as
opportunities. Women see challenging assignments
2.Where do you want to be and how do you get there
thrown to them as an additional chore. If you want to be
promoted, look at challenges as opportunities to shine. Do
You obviously need to have an objective and plan.
not complain about hard work, how hard you worked or if
Just saying that you want to get promoted is not
your assignment is tougher than your colleagues. Trust me
enough. You need to be clear on your next position. Is
no one wants to know how hard you work. In everyone's
it a promotion to a different branch or department?
mind their work is the hardest.
Write it down.
ACTION
Now that you have written this down, how do you
plan to get the promotion? Develop a plan to achieve
6. What is our part
womens guide magazine

that objective. If you are lucky, you can even work this
out with your immediate boss. Most bosses do not
Know your part and play your part.; what is your sole?
promise that promotions at such discussions but at the
Are you an implementer? Or are you a leader? Know
very least you get an idea of what are the expectations
exactly what you need to do in order for your unit to
achieve its goals. Knowing your part means being a team
ATTITUDE
player. No one can succeed without help from others. We
all need that support of colleagues. When the team
3.Put Pride, Passion and Belief in everything that
succeeds you succeed too.
you do
7. Do Your Best Know
People that get promoted are those that have a sense
of pride in their work. They are driven by genuine
This is one of the most imported tip on how to get
enthusiasm and desire to do their best no matter how
promoted. Do your best now. Today, this week's tasks and
small the job. They believe in themselves and they
projects. Do not bask in the glory of your previous work.
believe in the bigger goals of their unit or department
That is gone. In all like hood no one else cares about it
and company. How to get promoted? Ask yourself: do
especially your bosses. Do not think much about future
 Turn
your
financial
life
around

GETTING AHEAD
For many people, money is an
emotionally charged issue. It
may represent power, or love,
womens guide magazine
good. That type of high is Without one, losing your job or knot, or protect yourself with a
fleeting. Instead, do things incurring a large unexpected pre-nuptial agreement. They're
that promote self-respect and bill could force you to take on not only for the rich.

or control, especially in
relationships. Our beliefs
about money and our
emotional attachments to it
strongly influence the way we
spend and handle money.
If you aren't where you should
be financially, examine what
drives you emotionally when it
comes to money and try to
figure out the psychological
stumbling blocks that keep you
from becoming financially
independent. Here are ten of
the most important things
women can do for
themselves and their
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creativity so you don't have to heavy credit card debt, and
seek those feelings through could put you into a financial 9-Don't let the fear of losing
spending money. hole that will be difficult if not money, fear of failure, or fear of
impossible to dig your way out the unknown stop you from
4-Spend less than you earn - of. investing.
it's the secret to creating
wealth. 7-Be involved in the day-to-day 10-Learn from your money
management of your family's mistakes. Don't let them hobble
5-Get an education. People finances, and talk about you.
with college degrees make on money with your spouse. Your financial security is
average significantly more dependent on your attitudes
money than those who don't 8-Don't take on your partner's and beliefs about money and
have degrees. or spouse's debt when you your willingness to take your
marry. Wait until you're both financial future into your own
6-Build an emergency fund. out of debt before tying the hands.

financial future:

1-Don't rely on
someone else, like a
husband or
boyfriend, for your
financial security.
Educate yourself
about money
management and
investing.

2-Set goals - it's key

to financial success.

3-Don't use money to

make yourself feel

How
to
get
promoted:
9
Obvious
and
often
not
practiced
tips
Continued
projects that are not implemented yet. That is in the like people who give their unit an advantage over others.
future. It is not here yet. Focus on doing your best now. Helping your team stay ahead is then helping you stay
It determines how you are being judged. When you ahead too.
reflect too much on the past and think too much about
womens guide magazine

the future, you forget to focus on the NOW.
8. Do More Than Necessary
If you want to know how to get promoted, do more
that necessary. That means volunteering for work and
taking initiatives to make a job better. It also means not
sitting around waiting for work to come to you.
Bosses like people who can help them to solve
problems. Even if the problem is not yours, but if you
feel you can be of help and have the expertise to solve
it, then volunteer to help. You become the team's
competitive advantage when you do that. And bosses
9. Do work from the next level up
If you continue doing work from your current position
then you truly deserve your current position. People who
know how to get promoted know that if you want the
position next level up, you start doing some of that work
from the level now. This allows you to demonstrate you
are capable of that position already.
Obviously there are zillions of tips out there on how to get
promoted. There are some of those that are obvious and
not practiced enough by carrier success seeking women.
Putting them in practice would greatly increase your
chances of a promotion
 Eight
lessons
learned
from
the
Richest
man
in
Babylon

GETTING AHEAD
In 1926, George Samuel Clason published a
series of pamphlets written in parables that was
set in the ancient city of Babylon. The book
womens guide magazine

became known as The Richest Man in Babylon

has become a classic in financial literature

The story sprang from the characters Bansir

who was a chariot builder and Kobbi who was
a musician. The two had become the best at
their craft but yet had no money and were poor.
They went out to seek the advice of their
childhood friend Arkad who in contrast had
grown very rich and amassed fortunes.

The lessons that Arkad provided for his friends

was the premise of the book and they are
lessons of wealth building habits that I believe
every rich person had followed to accumulate
their wealth. Below are lessons in this book I
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believe these lessons will help all of us build a

firm financial foundation on our way to
becoming the richest person we can become. Pay yourself first

1. Pay Ourselves First (Start thy purse to fattening.)
One of the greatest lesson the book has taught is this first
lesson.When Bansir and Kobbi seeked the advice of their
very wealthy friend Arkad he tells them a story. Arkad was
once a poor scribe who made a deal with a rich man to find
out the secret to wealth in exchange for his work on a clay
inscription. The rich man gave him a very valuable advice
I found the road to wealth, he said, When I decided that
a part of all I earned was mine to keep. And so will you.
Although this is a very subtle message it is very powerful
in accumulating wealth. We cannot accumulate wealth if
we do not save what we earned. We can do that by paying
ourselves first and foremost before we spend any of the
money we have earned.
The book recommends that we pay ourselves 10% of all
that we earn. For every dollar that we earn, 10 cents
should go to pay the person you see in the mirror every
womens guide magazine
2. Live below our means. (Control thy expenditures)
If we have paid ourselves first at least 10% of what we earn
that leaves us with 90% or less of our income to live on.
Controlling our expenditures enable us to make good use of
the money we have left over after we have paid ourselves.
There have been many advice on frugality over the years but
I think it will not solve the problem for the majority of us
until we truly define what money is to us and also define the
difference of need vs. want.
Budget your expenses so that you may have money to pay
for your necessities, to pay for your enjoyments and to
gratify your worthwhile desires without spending more
than nine-tenths of your earnings.
The best advice to becoming wealthy is to keep
expenditures down even when our earning power increases.
Many of us have the habit of spending more as we earn more
and it's not unusual to see someone splurging and suddenly
their expenses go up as they start earning more. For

morning. You may call it the Me Tax if you like. The

difference between rich financially stable people versus
poor broke people is knowing this first rule. Wealthy
people pay themselves first and poor people do not. Before
we start paying others or start spending the money we earn
we need to pay ourselves first.
If you have not acquired more than a bare existence in
the years since we were youths, it is because you either
have failed to learn the laws that govern the building of
wealth, or else you do not observe them.
A part of all you earn is yours to keep. It should be not
less than a tenth no matter how little you earn. It can be
as much more as you can afford.
example, if we suddenly have a $2,000 $3,000 raise it is
best to maintain our current expense level as if the raise
never happened. Instead we can tuck that extra money away
into our savings or investment. Controlling expenditures
will mean living below our means. When we live below
our means we accumulate wealth faster. We can think of it
in this way, our earning power is our 'offense' and
controlling our expenditures is our greatest 'defense'.
3. Make our money work for us. (Make thy gold
multiply)
I believe this lesson is about investing our money and letting
it work for us. I personally believe that each and every one of
us should think about investing only after we have built our
savings and an Emergency Fund. After we have
 Eight
lessons
learned
from
the
Richest
man
in
Babylon

GETTING AHEAD
accumulated 6-8 months worth of expenses
womens guide magazine

in our Emergency Fund it is only then that

we should consider about investing our
money on other investment vehicles. Our
Emergency Fund is a security blanket
especially during this time of economic
downturns.

put each coin to work so that it may

reproduce its kind even as the flocks of the
field and help bring to you more income, a
stream of wealth that will flow constantly
into your purse.

If everything else is good and gravy, making

our money work for us is a great way to
accumulate wealth. There are many
investment vehicles we can tackle but the
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best thing we should all be aware of is that

we should never invest in anything we do
not completely understand. Investing our
money will mean becoming knowledgeable intersection when a car on the left passed a red light and hit
about what we are investing in as well as the repercussions if
my car head on. Thankfully we both did not get hurt. And
the investment does not pan out as well as our potential exit
thankfully we both had insurance. Insurance helps
strategies when we are ready to take our money out. Theresafeguard our wealth by absorbing potential loss and
are many ways we can invest our money such as stock mitigating our financial situation. There are many
markets, real estate, businesses, and so on. We must do our
insurance we can buy and we should do our research on
diligent effort to find great investments so we ensure our
which one and how much we need. A renter's insurance or a
money will multiply and work for us. homeowner's insurance helps protect our homes. Another
We should also invest our money to ensure we have a steady
one is long-term insurance which become suitable to help
and safe income while taking advantage of compounding us as we grow older and help protect us from medical
interest we receive from our investments. Time is our expenses and long-term care.
biggest ally and as our investment accumulate interest and
We should all consider buying insurance now in case we
the money we get from the interest earns interest and so on
need it if something happens. This is a proactive approach
this is how we can make our gold multiply. and one we should take and not forget. The idea is that we
will never have to use the insurance but in case something
4. Insurance protects our wealth. (Guard they treasures does happen we are protected financially from the loss it
from loss.) would have caused.
Have you ever had a car accident? I have. I was in an
5. Our home is our biggest expense. (Make of they
dwelling a profitable investment) Our homes are
womens guide magazine

potentially the biggest expense we have to tackle.

Many of us do not own a home and instead rent one.
There is absolutely nothing wrong with that but I
believe the lesson we can learn from this one is that we
should manage our biggest expense smartly. I believe
the lesson we can learn from that was that we needed to
'live below our means' and buy or rent a home we
can comfortably afford.
Since our home is our biggest expense we must play
great defense in this arena to lessen that expense as
much as possible. I learned this lesson when I bought
my first home. I can afford a home twice as much as the
price of my current home but I was happy with the
home I bought. It was affordable, in a location that I
liked, and had enough space for myself. I do not sweat
 Eight
lessons
learned
from
the
Richest
man
in
Babylon

Getting ahead
the mortgage since it is comfortably affordable for me and I time: the Information Age where knowledge is literally
within our fingertips thanks to the Internet. I really love the
womens guide magazine

am trying to pay it off faster with the extra money I earn.

Open Courseware idea where many schools including Ivy
I know that many think their homes are an investment but Leagues post their whole class courses for free. It's a great
the truth is it really is not. It is an expense and a very high way to learn on our own. Another one is Coursera which
expense at that and one we must manage carefully. has many online courses for free from Finance to
Philosophy, check it out.
6. Have a retirement plan. (Insure a future income.)
We should have a retirement plan if we want to retire Those eager to grasp opportunities for their betterment,
comfortably. We can do that by setting aside money to be do attract the interest of the goddess of fortune. She is
invested for our retirement. There are many retirement ever anxious to help those who please her. And who is she
investment plans out there visit your bank and ask them pleased with? She is pleased with those who do rather
what products they have. The younger we can start putting than those who merely talk and engage in wishful
money away for our retirement the better. When we start thinking. Action will lead you forth to the successes you
putting money away for retirement early we take advantage desire.
of a magical thing called 'compounding interest'.
Our net-worth does not equal our self-worth. We need to There are many things we can learn on our own and should
keep them separated. strive to make ourselves well-rounded. Whether we learn
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to eat more healthy, enhance our current work skills, or

Compounding interest is known as the eight wonder of the learn to make more money, we must take the initiative to
world. Benjamin Franklin knew of this knowledge. Did invest in ourselves. When we become smarter and wiser
you know that Benjamin Franklin left 1,000 pounds (about our ability to earn more also increases.
$5,000 in today's money) when he died to a trust. He
bequeathed that trust and left it to his favorite cities 8. Track Our Wealth. (Know where you are and where
Philadelphia and Boston with the provision that the money you are going.)
was to remain untouched for as long as 200 years. What was In order for us to know where we stand financially we need
left in the trust after it grew was the amount of $2 million to face the whole truth of our current situation. We can do
given to Philadelphia and a whooping $5 million for Boston. that by tracking our current wealth or lack thereof. This is
The lesson we can learn from this is to make time work for a tough exercise but we must face the truth of how we earn
us when we plan for retirement by starting early. Time can and spend our money in order for us to know where we are
be our retirement's greatest friend. going. There is a big difference between wealthy people
and those who are not, wealthy people know their net
Remember that money is of a prolific generating nature. worth while the poor do not pay particular attention nor
Money can beget money, and its offspring can beget care at all about tracking their assets and liabilities.
more. Benjamin Franklin You cannot manage what you do not measure. Bill
Hewitt (co-founder of Hewlett Packard)
7. Invest in ourselves. (Increase thy ability to earn.) We can track our wealth by creating a spreadsheet of all our
The best way we can increase our earning is by investing in months earnings and expenses and tallying the difference
ourselves. We can do that by continually learning and between the money we earn and how much we spend.
striving to develop ourselves. We are now in a very exciting When we do this work we are able to gauge how we are
doing financially. We can
womens guide magazine

also track our net worth by

calculating our assets
versus our liabilities (our
debt). If you have not done
this work yourself it is an
eye-opening experience. In
order for us to fully develop
a plan to be wealthy we need
to learn how to track our
wealth so that we may know
where we want to go and
create a plan to get there.

See more www.enlight8.com

 insightful
Oprah
Winfrey
quotes
GETTING AHEAD
womens guide magazine
I knew there was a way out. I knew there was another I believe that every single event in life happens in an
kind of life because I had read about it. I knew there
were other places, and there was another way of
being.
The greatest discovery of all time is that a person can
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change his future by merely changing his attitude.
The big secret in life is that there is no big secret.
Whatever your goal, you can get there if you're willing
to work.
I define joy as a sustained sense of well-being and
internal peace a connection to what matters.
Doing the best at this moment puts you in the best
place for the next moment.
Think like a queen. A queen is not afraid to fail. Failure
is another steppingstone to greatness.
The thing you fear most has no power. Your fear of it
is what has the power. Facing the truth really will set
you free.
I don't believe in failure. It is not failure if you enjoyed We are each responsible for our own life no other
womens guide magazine
the process.
I believe that one of life's greatest risks is never
daring to risk.
Do the one thing you think you cannot do. Fail at it.
Try again. Do better the second time. The only people
who never tumble are those who never mount the high
wire. This is your moment. Own it.
Real integrity is doing the right thing, knowing that
nobody's going to know whether you did it or not.
opportunity to choose love over fear.
Be more splendid, more extraordinary. Use every
moment to fill yourself up.
Follow your instincts. That's where true wisdom
manifests itself.
I've come to believe that each of us has a personal
calling that's as unique as a fingerprint and that the
best way to succeed is to discover what you love and
then find a way to offer it to others in the form of
service, working hard, and also allowing the energy of
the universe to lead you.
I know for sure that what we dwell on is who we
become.
What I know for sure is that if you want success, you
can't make success your goal. The key is not to worry
about being successful, but to instead work toward
being significant, and the success will naturally
follow.
person is or even can be.
Turn your wounds into wisdom.
Be thankful for what you have; you'll end up having
more. If you concentrate on what you don't have, you
will never, ever have enough.
The biggest adventure you can take is to live the life
of your dreams.
Breathe. Let go. And remind yourself that this very
moment is the only one you know you have for sure.
 How
to
use
lemons
to
whiten
dark
underarms

GROOMING
We a r i n g c a s u a l s t o
office, donning a
swimsuit, wearing a
womens guide magazine

gown, modeling for

fashion wear or going
sleeveless all become a
cause for embarrassment
if your armpits are darker
than the rest of your body.
Although make-up offers
temporary relief, it is
advisable to follow the
old age prevention is
better than cure. There
are ways to cover up dark
underarms with makeup
but the best option is to
lighten your dark
underarms naturally.
Read on to learn how to
foundationmediamagazines@gmail.com

use lemon to whiten dark

underarms naturally.
With a little help from lemon, you can bid dark underarms
adieu. However, remember that lemon cannot work
wonders overnight. It takes time and patience to lighten the
underarm area, but with a little patience you can achieve
the flawless look when you go without sleeves.
For a name synonymous with freshness and energy, lemon
comes in handy not only for providing an energy boost, but
also whitening dark underarms. Whether you call it by its
old French name 'limon' or the Italian 'limone,' or even the
Arabic 'laymun', the humble lemon works wonders for
getting rid of dark armpits.
Lemon masks for underarms
You can prepare a quick, easy to use mask for armpits just
womens guide magazine
like you make a mask for your face. All you require is
lemons, a cup of milk and a teaspoon of glycerin or flour.
When you get a cup of milk, remember to use only cold
milk; don't boil it. Mix everything together until you get a
smooth paste. Now, using your fingertips or a brush, apply
an even coating of this mask on your underarms.
It can get a little messy, so wear loose clothing. Keep a
sponge or cotton balls ready for wiping the mask off.
Apply the mask in top to bottom, firm-handed strokes.
You don't need to leave your arms outstretched after
applying the mask. You can lie down or go about your
routine. After about 20-30 minutes, rinse the mask off.
Alternatively, you could blend lemon juice and tomatoes.
Apply every day and rinse off when dry. A third type of
lemon mask is a mix of lemon juice, turmeric powder and
flour. The process remains the same apply let it dry and
then rinse off. You could combine lemon juice with other
ingredients too like cucumber juice, sandalwood paste,
honey or aromatic oil.
Go natural - The citric acid in lemon has skin lightening
properties and is a natural way of getting even skin tone,

minus the harsh chemicals.

Combat dryness - A word of caution though is that lemon
juice makes the skin dry, so dab on some moisturizer after
applying lemon mask. Another tip to remember is to apply
the lemon mask after a gap of one or two days in order to
avoid dryness.
If you have sensitive skin or are generally wary of strong
chemicals then lemon is a safe and effective mode of
getting rid of dark underarms.
Now you know how to use lemon to whiten dark
underarms, so what are you waiting for? Start with the
lemon remedy to get rid of dark underarms from today!
 The
best
way
to
keep
your
pubic
hair
in
check
GROOMING
LESSEN THE RISK
1. Consider not going completely
bare. "We have pubic hair for a
reason," says Gunter. "It forms a
womens guide magazine

protective barrier for the skin."

2. Make sure your aesthetician
inserts a fresh stick into new wax for
each application, as opposed to
"double dipping" and using the same
stick and batch for multiple clients.
3. Instead of removing the hair over
your labia, consider one of the
personal hair trimmers on the market,
which leave the root of the hair intact.
4. If you're prone to ingrown hairs,
prevent clogged pores by gently
scrubbing your labia with a washcloth
whenever you shower, or try an acne-
fighting pad, which contains salicylic
acid, says Gunter.
5. Soothe damaged skin with
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Those punishing down-there grooming habits may pose some health coconut oil, vitamin A and D
risks. Here, how to safely spruce up your lady lawn ointment, or zinc oxide. "They don't
support the growth of bacteria and
Shaving, waxing, lasering, perfuming, even freakin' bedazzling: Many of us won't cause an infection," says
go to startling lengths to artificially style the thatch (or the lack thereof) Summers.
between our legs. But the skin there is the most delicate on the body, and if
we're not careful we can put ourselves at risk for bacterial infections, Laser-Hair Removal
chronic burning and itching, or worse. Some women avoid extreme hair Zapping off hair with a laser used to be a
removal altogether: In certain circles, fuller styles are being embraced. niche procedure, but it's now gone
(Gwyneth Paltrow and Cameron Diaz reportedly prefer it.) Read on to learn mainstream. Nearly half a million
the right ways to landscape your nether regions. procedures overall were performed by
dermatologists in 2011, according to the
Waxing or Shaving American Society for Dermatologic
Almost half of women ages 25 to 29 sometimes or often removed all of their Surgery. In fact, the growing popularity
pubic hair, according to recent research by Indiana University. If this has pushed more people to offer it,
denuding is done with wax, the vulvar area can become red, swollen, and including at laser centers known as medi-
tender afterward (as many of you no doubt know and dread). Waxing spas, where the technicians may not be
actually causes tiny tears in the skin, says Paul Summers, M.D., a licensed doctors.
gynecology professor at the University of Utah. These mini wounds create
openings for bacteria to enter the body and increase the risk for infections If you go under the wand in the wrong
and STDs such as herpes and genital warts. hands, you risk getting burned--literally. A
recent study found that lawsuits over bad
A regular waxing habit can cause other kinds of wear and tear over time too. results from laser treatments administered
womens guide magazine

"One of the biggest issues I see is that when women have been removing by non-doctor operators increased to 78
hair from their labia for years, they can develop an eczema-like condition," percent in 2011 from 36 percent in 2008.
says Jennifer Gunter, M.D., an ob-gyn and director of pelvic pain and Women with darker skin are more
vulvovaginal disorders at Kaiser Permanente San Francisco. vulnerable to laser mishaps (lasers are
Shaving in a hurry has its own risks. Women are prone to nicks and cuts designed to target the pigment in hair and
because they can't see the contours of their private area while they're can cause unintended damage to dark skin)
attempting to shear off their pubic hair. "A lot of women grab a razor and and should be especially wary of
soap in the shower instead of using an appropriate shaving product," says inexperienced technicians.
Gunter. A 2012 study from the University of California at San Francisco
found that the number of women who visited the emergency room for LESSEN THE RISK
vaginal lacerations, rashes, or skin infections rose fivefold over an eight-
year period, and razors were to blame for 80 percent of the injuries. 1. Don't be lured by deals at laser
 The
best
way
to
keep
your
pubic
hair
in
check
GROOMING
spas; see a licensed
dermatologist. Expect
womens guide magazine

each treatment to cost

several hundred dollars.
2. Ask if the technician
has experience with your
type of skin and hair
pigmentation.
3. Avoid tanning the
skin around your bikini
area; darker skin
increases the likelihood
that the laser won't be
able to pinpoint the hair
and may burn the skin.
4. Don't get it done
w h e n y o u ' r e
menstruating having
your period can make
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your skin more sensitive.

Perfuming or Douching
There are dozens of "intimate
hygiene" deodorant sprays, powders, washes, douches,
suppositories, and cleansing wipes on the market, but
doctors say it's not necessary to deodorize or douche at all
and it can actually be bad for you. "Like a self-cleaning
oven, the vagina and vulva maintain themselves," says
Gunter. "If you over cleanse the skin on the vulva, you
may strip the natural oils, and your body may compensate
by making more." This means the area can become more
fragrant, not less. Worse than that: Douching in particular
can disrupt the balance of healthy bacteria in your body
and put you at risk for vaginal infection. Mists or wipes
also might cause an allergic reaction.
LESSEN THE RISK
1. A vagina should smell like a vagina, but a strong
odor may be a sign of an infection. See a doctor.
2. If you want to wash the area, avoid wipes (they
leave behind a chemical residue) and cleanse with an
unscented, mild soap.
womens guide magazine
the preservative propylene glycol, as many personal
lubricants do, are the worst offenders.
LESSEN THE RISK
1. It can be hard to tell which product is causing the
irritation. Stop cold turkey until your skin has healed,
and reintroduce products one by one, separated by at
least two weeks, to help you identify the culprit.
2. If the burning and itching continue, you may need
a prescription topical steroid.
3. To get relief immediately, apply a cold compress
or take oral antihistamines, such as Claritin or Zyrtec,
adds Gunter.
4. Don't assume the symptoms are signs of a yeast
infection and self-treat, since concentrated single-day
dosages of some antifungal medications can make
your crotch feel as if it's on fire.
5. Wait a few days after waxing to apply any product,
including glued-on crystals (if you must!), since the

3. The consensus among doctors is that douching is adhesive can be irritating.

best avoided.
Product Overload
Even if your personal grooming habits win the
gynecological seal of approval, there's still a drugstore
aisle of products that can aggravate your pubic area.
Contraceptive gels, personal lubricants, coated condoms,
and Vajazzling body-art kits may contain chemicals that
can cause burning, itching, or inflammation. In a recent
review of 90 patients who were diagnosed with allergic
contact dermatitis of the vulva, Mayo Clinic researchers
concluded that nearly 40 percent of cases were caused by
exposure to fragrances and salves. Products containing
THE PLUS SIDE
One bright spot in all of this grooming, say experts:
Doctors worldwide are finding that pubic lice (the STD
known as "crabs") is on its way to extinction. One
Australian health clinic has reported zero cases of it
since 2008, and U.S. doctors have anecdotal evidence of
similar dramatic drops in the STD, which used to infest
2 to 10 percent of the worldwide population, per a 2009
study from the National Center for Biotechnology
Information.
 Autism
symptons
and
signs
in
Babies,
Toddlers
and
Children
HEALTH
As a parent, you never
want to believe that your
precious bundle has a
womens guide magazine

problem. But when it

comes to autism, catching
it early ideally by the age
of eighteen months makes
a huge difference. The
younger your child, the
greater the impact of
treatment on symptoms of
autism. But no matter your
child's age, don't lose hope.
Treatment can reduce the
disorder's effects and help
your child learn, grow, and
thrive.

Autism is a spectrum of
closely related disorders with
a shared core of symptoms. world around them You know your child better or if your child is hitting the
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Autism spectrum disorders
appear in infancy and early
childhood, causing delays in
many basic areas of
development such as learning
to talk, play, and interact with
others.
The signs and symptoms of
autism vary widely, as do its
e ff e c t s . S o m e a u t i s t i c
children have only mild
impairments, while others
have more obstacles to
overcome. However, every
child on the autism spectrum
has problems, at least to Early detection of autism
s o m e d e g r e e , i n t h e is up to parents.As a
following three areas:
Communicating verbally
and non-verbally
Relating to others and the
womens guide magazine
Thinking and behaving
flexibly
There are different opinions
among doctors, parents, and
experts about what causes
autism and how best to treat
it, and much that we still
don't know. But on one fact,
everyone agrees: early and
intensive intervention helps.
For children at risk and
children who show early
signs, it can make all the
difference.
parent, you're in the best
position to spot the earliest
warning signs of autism.
than anyone and observe
behaviors and quirks that a
pediatrician, in a quick
fifteen minute visit, might
not have the chance to see.
Your child's pediatrician can
be a valuable partner, but
don't discount the
importance of your own
observations and experience.
The key is to educate
yourself so you know what's
normal and what's not.
Monitor your child's
development. Autism
involves a variety of
developmental delays, so
keeping a close eye on when
key social, emotional, and
cognitive milestones is an
effective way to spot the
problem early on. While
developmental delays don't
automatically point to autism,
they may indicate a
heightened risk.
Ta k e a c t i o n i f y o u ' r e
concerned. Every child
develops at a different pace so
you don't need to panic if your
child is a little late to talk or
walk. When it comes to
healthy development, there's a
wide range of normal. But if
your child is not meeting the
milestones for his or her age,
or you suspect a problem,
share your concerns with your
child's doctor immediately.
 Autism
symptons
and
signs
in
Babies,
Toddlers
and
Children
HEALTH
Don't wait.
Don't accept a wait and see approach. Many concerned
parents are told, Don't worry or Wait and see. But
waiting is the worst thing you can do. You risk losing
womens guide magazine
valuable time at an age where your child has the best
chance for improvement. Furthermore, whether the delay
i s c a u s e d b y a u t i s m o r s o m e o t h e r f a c t o r,
developmentally delayed kids are unlikely to simply
grow out of their problems. In order to develop skills in
an area of delay, your child needs extra help and targeted
treatment.
Trust your instincts. Ideally, your child's doctor will
take your concerns seriously and perform a thorough
evaluation for autism or other developmental delays. But
sometimes, even well-meaning doctors miss red flags or
underestimate problems. Listen to your gut if it's telling
you something is wrong and be persistent. Schedule a
follow up appointment with the doctor, seek a second
opinion, or ask for a referral to a child development
specialist.
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Signs and symptoms of autism in babies and
toddlers. If autism is caught in infancy, treatment can
take full advantage of the young brain's remarkable
plasticity. Although autism is hard to diagnose before
24 months, symptoms often surface between 12 and 18
months. If signs are detected by 18 months of age,
intensive treatment may help to rewire the brain and
reverse the symptoms.
The earliest signs of autism involve the absence of normal
behaviors, not the presence of abnormal ones, so they can
be tough to spot. In some cases, the earliest symptoms of
autism are even misinterpreted as signs of a good baby,
since the infant may seem quiet, independent, and
undemanding. However, you can catch warning signs
early if you know what to look for.
Early signs of autism in babies and toddlers
Doesn't make eye contact (e.g. look at you when
being fed).
womens guide magazine
Doesn't smile when smiled at.
Doesn't respond to his or her name or to the sound of a
familiar voice.
Doesn't follow objects visually.
Doesn't point or wave goodbye or use other gestures
to communicate.
Doesn't follow the gesture when you point things out.
Doesn't make noises to get your attention.
Doesn't initiate or respond to cuddling.
Doesn't imitate your movements and facial
expressions.
Doesn't reach out to be picked up.
Doesn't play with other people or share interest and
enjoyment.
Doesn't ask for help or make other basic requests.
The following delays warrant an immediate evaluation
by your child's pediatrician.
By 6 months: No big smiles or other warm, joyful
expressions.
By 9 months: No back-and-forth sharing of sounds,
smiles, or other facial expressions.
By 12 months: Lack of response to name.
By 12 months: No babbling or baby talk.
By 12 months: No back-and-forth gestures, such as
pointing, showing, reaching, or waving.
By 16 months: No spoken words.
By 24 months: No meaningful two-word phrases that
don't involve imitating or repeating.
Some children with autism spectrum disorders start to
develop communication skills and then regress, usually
between 12 and 24 months. For example, a child who was
communicating with words such as mommy or up may
stop using language entirely, or a child may stop playing
social games he or she used to enjoy such as peek-a-boo,
patty cake, or waving bye-bye.
Any loss of speech, babbling,
gestures, or social skills should
be taken very seriously, as
regression is a major red flag for
autism.
Signs and symptoms of autism
in older children
As children get older, the red
flags for autism become more
diverse. There are many warning
signs and symptoms, but they
typically revolve around
impaired social skills, speech
 Autism
symptoms
and
signs
in
Babies,
Toddlers
and
Children
HEALTH
and language difficulties, non-verbal communication
difficulties, and inflexible behavior.
Signs and symptoms of social difficulties in autism.
womens guide magazine
Basic social interaction can be difficult for children with
autism spectrum disorders. Many kids on the autism
spectrum seem to prefer to live in their own world, aloof
and detached from others.
Appears disinterested or unaware of other people or
what's going on around them. Doesn't know how to
connect with others, play, or make friends.
Prefers not to be touched, held, or cuddled.
Doesn't play "pretend" games, engage in group
games, imitate others, or use toys in creative ways.
Has trouble understanding or talking about feelings.
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Doesn't seem to hear when others talk to him or her.
Doesn't share interests or achievements with others
(drawings, toys).
Signs and symptoms of speech and language
difficulties in autism. Children with autism spectrum
disorders have difficulty with speech and language.
Often, they start talking late. Speaks in an abnormal tone
of voice, or with an odd rhythm or pitch (e.g. ends every
sentence as if asking a question). Repeats the same words
or phrases over and over. Responds to a question by
repeating it, rather than answering it. Refers to
themselves in the third person. Uses language incorrectly
(grammatical errors, wrong words). Has difficulty
communicating needs or desires. Doesn't understand
simple directions, statements, or questions. Takes what is
said too literally (misses undertones of humor, irony, and
sarcasm).
Signs and symptoms of nonverbal communication
difficulties in autism
womens guide magazine
Children with autism spectrum disorders have trouble
picking up on subtle nonverbal cues and using body
language. This makes the "give-and-take" of social
interaction very difficult. Avoids eye contact. Uses facial
expressions that don't match what he or she is saying.
Doesn't pick up on other people's facial expressions, tone womb or sometime after birth.
of voice, and gestures. Makes very few gestures (such as
pointing). May come across as cold or robot-like. It's important to note that the environment, in this context,
Reacts unusually to sights, smells, textures, and sounds. means anything outside the body. It's not limited to things
May be especially sensitive to loud noises. Abnormal
posture, clumsiness, or eccentric ways of moving (e.g.
walking exclusively on tiptoe).
Signs and symptoms of inflexibility in autism. Children
with autism spectrum disorders are often restricted,
inflexible, and even obsessive in their behaviors,
activities, and interests.
Follows a rigid routine (e.g. insists on taking a
specific route to school).
Has difficulty adapting to any changes in schedule or
environment (e.g. throws a tantrum if the furniture is
rearranged or bedtime is at a different time than
usual).
Unusual attachments to toys or strange objects such as
keys, light switches, or rubber bands.
Obsessively lines things up or arranges them in a
certain order.
Preoccupation with a narrow topic of interest, often
involving numbers or symbols (e.g. memorizing and
reciting facts about maps, train schedules, or sports
statistics).
Spends long periods of time arranging toys in specific
ways, watching moving objects such as a ceiling fan,
or focusing on one specific part of an object such as
the wheels of a toy car.
Repeats the same actions or movements over and over
again, such as flapping hands, rocking, or twirling
(known as self-stimulatory behavior, or stimming).
Some researchers and clinicians believe that these
behaviors may soothe children with autism more than
stimulate them.
Common self-stimulatory behaviors include Hand
flapping, Tapping ears, Rocking back and forth,

Scratching, Spinning in a circle,
Lining up toys
Finger licking,
spinning objects, Head banging, Wheel
spinning, Staring at lights,
Watching moving objects
Moving fingers in front of the eyes,
Flicking light
switches on and off.Snapping fingers.
Repeating words or
noises
Causes of autism
Until recently, most scientists believed that autism is caused
mostly by genetic factors. But groundbreaking new
research indicates that environmental factors may be just as
important in the development of autism if not more so than
genes. It appears that certain babies are born with a genetic
vulnerability to autism that is then triggered by something in
the external environment, either while he or she is still in the
like pollution or toxins in the atmosphere. In fact, one of
the most important environments appears to be the
 Autism
symptoms
and
signs
in
Babies,
Toddlers
and
Children
HEALTH
prenatal environment.
Prenatal factors that may contribute to autism
womens guide magazine
Taking antidepressants during pregnancy,
especially in the first 3 months
Nutritional deficiencies early in pregnancy,
particularly not getting enough folic acid
The age of the mother (children born to older
fathers also have a higher risk of autism)
Complications at or shortly after birth, including
very low birth weight and neonatal anemia
Maternal infections during pregnancy
Exposure to chemical pollutants, such as metals
and pesticides, while pregnant
While more research on these prenatal risk factors is
needed, if you're pregnant or trying to conceive, it can't
hurt to take steps now to reduce your baby's risk of
autism.
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What to do if you're worried
If your child is developmentally delayed, or if you've
observed other red flags for autism, schedule an
appointment with your pediatrician right away. In fact,
it's a good idea to have your child screened by a doctor
even if he or she is hitting the developmental milestones attachment bond, is a key factor in your infant's social,
on schedule.
Schedule an autism screening. A number of specialized
screening tools have been developed to identify children at
risk for autism. Most of these screening tools are quick and
straightforward, consisting of yes-or-no questions or a
checklist of symptoms. Your pediatrician should also get
your feedback regarding your child's behavior.
See a developmental specialist. If your pediatrician
womens guide magazine
detects possible signs of autism during the screening, your
child should be referred to a specialist for a comprehensive
diagnostic evaluation. Screening tools can't be used to make
a diagnosis, which is why further assessment is needed. A
specialist can conduct a number of tests to determine whether
or not your child has autism. Although many clinicians will
not diagnose a child with autism before 30 months of age,
they will be able to use screening techniques to determine
when a cluster of symptoms associated with autism is
present.
You don't have to wait for a diagnosis to start helping
your child
While autism isn't normally diagnosed and treated before the
second year of life, there are things parents can do if your
child's social and emotional development doesn't seem to be
on course. You don't have to wait for an official diagnosis to
start targeting developmental delays and working to enhance
the bond you share. This is something you can do even when
your child's just an infant.
The attachment bond is the unique relationship between your
baby and yourself as his or her primary caretaker. This
instinctual bonding relationship draws the two of you
together insuring that the needs of your helpless and
vulnerable infant will be met. In the 90's, an explosion of
learning uncovered the fact that this unique relationship, the
emotional, intellectual and physical development.
The quality of the attachment bond varies. A secure bond
provides your baby with an optimal foundation for life:
eagerness to learn, healthy self-awareness, trust and
consideration for others. An insecure attachment
relationship, one that fails to meet an infant's need for safety
and understanding, leads to confusion about oneself and
difficulties in learning and relating to others.

HEALTH
You may be among the 45% of
normal adults who snore at
least occasionally or you likely
womens guide magazine
know someone who does. He
(or she) may be the brunt of
jokes at family gatherings
("Uncle Joe snores so loudly he
rattles the windows!"), but
snoring is serious business.
For one, a snoring spouse
often keeps the other person
from a good night's sleep,
which can eventually lead to
separate bedrooms. "Snoring
can create real problems in a
marriage. Not only is snoring a
nuisance, but 75% of people
who snore have obstructive
sleep apnea (when breathing
is disrupted during sleep for
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short periods), which
increases the risk of
developing heart disease.
Use caution before you self-
treat with over-the-counter
sprays and pills until you've
checked with your doctor.
Instead, try these natural
solutions and lifestyle
changes, which may help you
stop snoring.
1.Change Your Sleep Position.
Lying on your back makes the
base of your tongue and soft
palate collapse to the back
wall of your throat, causing a
vibrating sound during sleep.
Sleeping on your side may help
prevent this. A body pillow (a
full-length pillow that
supports your entire body)
provides an easy fix. It enables
womens guide magazine
you to maintain sleeping on
your side and can make a
dramatic difference."
Taping tennis balls to the back
of your pyjamas can also stop
you from sleeping on your
back, Or you can recline the
bed with the head up and
extended, which opens up
nasal airway passages and
may help prevent snoring. This
may cause neck pain,
however." If snoring continues
regardless of the sleep
7
fixes
to
snoring
position, obstructive sleep deep, and the muscles become can cause allergic reactions that
apnea may be the cause; you floppier, which creates snoring. can lead to snoring. Allowing
should See a doctor in this pets to sleep on the bed causes
case. 5.Open Nasal Passages. you to breathe in animal
If snoring starts in your nose, d a n d e r, a n o t h e r c o m m o n
2.Lose Weight. keeping nasal passages open irritant. If you feel fine during
Weight loss helps some people may help. It allows air to move the day but obstructed at night,
but not everyone, thin people through slower. Imagine a these things may be
snore, too. If you've gained narrow garden hose with water contributing to your snoring.
weight and started snoring and running through. The narrower Put your pillows in the air fluff
did not snore before you the hose, the faster the water cycle once every couple weeks
gained weight, weight loss may rushes through. Your nasal and replace them every six
help. If you gain weight around passages work similarly. If your months to keep dust mites and
your neck, it squeezes the nose is clogged or narrowed allergens to a minimum. And
internal diameter of the due to a cold or other blockage, keep pets out of the bedroom.
throat, making it more likely to the fast-moving air is more Beware before spending money
c o l l a p s e d u r i n g s l e e p , likely to produce snoring. on special pillows designed to
triggering snoring. A hot shower before you go to prevent snoring. They may work
b e d ca n h e l p o p e n n a s a l if it props up your head, which
3.Avoid Alcohol. passages. Also, keep a bottle of fixes nasal issues, but can cause
Alcohol and sedatives reduce saltwater rinse in the shower. neck pain.
the resting tone of the muscles Rinse your nose out with it
in the back of your throat, while you're showering to help 7.Stay Well Hydrated.
making it more likely you'll open up passages. Drink plenty of fluids. Secretions
snore. Drinking alcohol four to A neti pot could also be used to in your nose and soft palate
five hours before sleeping rinse out the nasal passages become stickier when you're
makes snoring worse. People with a salt-water solution. Nasal dehydrated. This can create
who don't normally snore will strips may also work to lift nasal more snoring." According to the
snore after drinking alcohol. passages and open them up, if Institute of Medicine, healthy
the problem exists in your nose women should have about 11
4.Practice Good Sleep . and not within the soft palate. cups of total water (from all
Poor sleep habits (also known drinks and food) a day; men
as poor sleep "hygiene") can 6.Change Your Pillows. require about 16 cups.
have an effect similar to that of Allergens in your bedroom and
drinking alcohol. Working long in your pillow may contribute to Overall, get enough sleep, sleep
hours without enough sleep, snoring. When did you last dust on your side, avoid alcohol
for example, means when you the overhead ceiling fan? before bedtime and take a hot
finally hit the sack you're Replace your pillows? Dust shower if nasal passages are
overtired. You sleep hard and mites accumulate in pillows and clogged.
mens guide magazine foundationmediamagazines@gmail.com mens guide magazine

NUTRITION
Make
better
choices
 Diet
and
nutrition
outlines
for
women
NUTRITION
1: Eat to control
cravings and
boost energy
womens guide magazine

Your diet has a

major effect on
your food cravings,
your stress levels,
and your energy
throughout the day.
By making smart
food choices and
developing healthy
eating habits, you'll
find it much easier
to stay slim, control
cravings, and feel
energetic all day
long.
Eat breakfast.
foundationmediamagazines@gmail.com

Get your
metabolism going
in the morning by
eating a healthy
breakfast. Studies Diet & or women tip 2: Get plenty of good carbs and
show that people who eat breakfast tend to weigh less whole grains
than those who skip it. A solid breakfast provides energy
You may think that they key to losing weight or avoiding
for the day.
weight gain is cutting out carbohydrates. But carbs, like
Eat regularly. Going too long between meals can make fats, are a vital part of a healthy diet. They give you the
you feel irritable and tired, so aim to eat something at fuel you need to get through your day, fight fatigue, and
least every three to four hours. Support your body's stay feeling full. The key is to choose the right kinds of
natural cycle of energy by eating a substantial breakfast, carbohydrates.
a nutritious lunch, a snack around 2 pm (to compensate
for the body's natural low point that occurs around 3 Complex vs. simple carbohydrates
each afternoon), and a light early dinner. Complex carbohydratesthe good carbshave not
Cut the junk. The ups and downs that come with eating been stripped of their fiber and nutrients. Because they're
sugary snacks and simple carbohydrates cause extreme rich in fiber, they keep you full longer and help with
swings in energy level and mood. Cutting out these weight control. Good sources of complex carbs include
foods can be tough, but if you can resist for several days,
whole grains such as whole grain brown rice, stone ground
your cravings will subside. whole wheat, millet, or quinoa, as well as beans, other
Focus on complex carbohydrates. Foods such as baked legumes, fruit, and vegetables.
potatoes, whole-wheat pasta, brown rice, oatmeal, whole Simple carbohydratesthe bad carbshave been
grain breads, and bananas boost your feel-good
womens guide magazine

stripped of their fiber and many of their nutrients. Simple

serotonin levels without a crash. They also provide carbs lead to a dramatic spike in your blood sugar,
plenty of fiber, so you feel full much longer. followed by a rapid crash. These carbs are much less
Boost energy with high-quality protein. Protein is an efficient at filling you up and keeping you energized.
essential part of any healthy diet, but eating too much Simple carbs include white flour, white rice, and sugary
animal-based proteinsuch as the levels recommended foods, and foods which aren't obviously sweet but contain
in many low-carb, high-protein dietsis particularly a lot of hidden sugar.
dangerous for women. Eating too much animal protein Diet & nutrition for women tip 3: Go good fat, not no
can cause calcium loss and lead to a decrease in bone
fat!
density and osteoporosis. Instead of red meat and
Many women have been led to believe that dietary fat is
processed meat, such as hotdogs, bacon, and salami, opt
unhealthy and contributes to weight gain. But fats are a
for fish, skinless chicken and turkey, low-fat dairy, and
necessary part of a healthy diet. What really matters are the
plant-based protein sources, such as beans, nuts, seeds,
types of fat you eat. So don't go no fat, go good fat.
peas, tofu, and soy products.
 Diet
and
nutrition
outlines
for
women
NUTRITION
Healthy fats are essential to healthy brain function. They put you in a
Polyunsaturated and monounsaturated fatsthe good good mood and keep you mentally sharp.
mens guide magazine

fatscontribute to your health and vitality, support Healthy fats promote healthy pregnancies. When
your mood, help you maintain a healthy weight and you're pregnant, both you and your growing baby need
improve the look of your hair, skin, and nails. healthy fat to feel your best. Fat is especially important to
Monounsaturated fats are found in plant oils like your baby's developing brain and nervous system.
canola oil, peanut oil, and olive oil, as well as avocados, Healthy fats contribute to lifelong beauty. Fats are
nuts (like almonds, hazelnuts, and pecans), and seeds essential for vibrant, glowing skin, hair, and nails. A lack
(such as pumpkin, sesame). of healthy fats in your diet can lead to dull, flaky skin,
Polyunsaturated fats include Omega-3 and Omega-6 brittle nails, and dry or easily damaged hair.
fatty acids, found in fatty fish such as salmon, herring, Healthy fats help control cravings. Because fat is so
mackerel, anchovies, and sardines. Other sources dense in calories, a little goes a long way in making you
include unheated sunflower, corn, soybean, flaxseed oils, feel full. Small amounts of good fats like nuts or seeds
and walnuts. make great satisfying snacks.

Unhealthy fats Fats lower the glycemic index of foods, easing the spike
in blood sugar that results from eating carbohydrates.
Saturated fat and trans fatthe bad fatsincrease
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your risk for heart disease and stroke.
Saturated fats are found primarily in animal sources
including red meat and whole milk dairy products.
Trans fats are found in vegetable shortenings, some
margarines, crackers, candies, cookies, snack foods, fried
foods, baked goods, and other processed foods made
with partially hydrogenated vegetable oils.
Women need healthy fats in their diet to look and feel higher risk of osteoporosis than men. Osteoporosis is
great
Healthy fats boost your brainpower and mood. Fats
mens guide magazine
You need fat in order to absorb certain vitamins. Many
important vitaminsincluding vitamins A, D, E, and
Kare fat-soluble, meaning you need fat in your system
in order to absorb them.
Diet & nutrition for women tip 4: Focus on foods for
strong bones
It's important for women of all ages to eat foods that
contribute to strong, healthy bones, as women have a
largely preventable with good nutrition and exercise.
After the age of 30, you stop building bone mass, but you
 Diet
and
nutrition
outlines
for
women
NUTRITION
weight loss
That's right, fiber benefits
much more than just digestive
mens guide magazine

health and all those bodily

functions we'd rather not think
about. Eating foods high in
dietary fiber can lower your
risk for heart disease, stroke,
and diabetes, improve the
health of your skin, and even
help you lose weight or
maintain a healthy weight.
Adding fiber can help
you feel full sooner. Since
fiber stays in the stomach
longer than other foods,
that feeling of fullness will
stay with you much longer,
foundationmediamagazines@gmail.com

helping you eat less.

can eat to maintain strong bones at any age. The key is to
get enough of the nutrients that support bone health.
The role of calcium, magnesium, and vitamin D in
women's bone health
Calcium and magnesium, in combination with vitamin D,
are vital for women's bone health. Calcium and
magnesium needs are higher for people who eat the
standard Western diet (high consumption of sugar,
caffeine, meat, and alcohol and a relatively low
consumption of leafy greens and whole grains).
Calcium: The recommended daily allowance varies from
400 to 1,200 mg/day. Good sources of calcium include
dairy products, leafy green vegetables, oatmeal and other
grains, tofu, cabbage, summer squash, green beans,
garlic, and sea vegetables. Be smart about taking calcium
supplements. Calcium is absorbed slowly and your body
cannot take in more than 500 mg at any one time and
there's no benefit to exceeding the recommended daily
allowance. In fact, doing so may even harm the heart.
Magnesium: The recommended daily allowance for
mens guide magazine
Many high-fiber foods,
such as fruit and
vegetables, tend to be low
in calories, so adding fiber to your diet makes it easier
to cut calories.
By regulating your blood sugar levels, fiber can help
maintain your body's fat-burning capacity and avoid
insulin spikes that leave you feeling drained and
craving unhealthy foods.
Eating plenty of fiber can also move fat through your
digestive system at a faster rate so that less of it can
be absorbed.
When you fill up on high-fiber foods such as fruit,
you'll also have more energy for exercising.
How to add more fiber to your diet
Women aged 18 to 50 need at least 25 grams of fiber per
day; women over 50 a little less, at least 21 grams per
day.
Good sources of fiber include whole grains, wheat
cereals, barley, flaxseed, oatmeal, beans, nuts,
vegetables such as carrots, celery, and tomatoes, and

magnesium is 500 to 800 mg/day. Calcium only works
when taken in conjunction with magnesium. Good
sources of magnesium include leafy green vegetables,
summer squash, broccoli, halibut, cucumber, green
beans, celery, and a variety of seeds, including pumpkin,
sunflower, sesame, and flax seeds.
Vitamin D: Aim for between 400 and 1,000 IU
(international units) daily. You can get Vitamin D from
about half an hour of direct exposure to sunlight, and
from foods and supplements. Salmon is an excellent
source of vitamin D. Other good sources include shrimp,
vitamin-D fortified milk, cod, and eggs.
Diet & nutrition for women tip 5: Add fiber for
fruits such as apples, berries, citrus fruits, and pears.
Start your day with a high-fiber, whole grain cereal, or
add wheat bran and fresh or dried fruit to your
favorite breakfast cereal.
Replace white rice, bread, and pasta with brown rice
and whole grain products. Choose whole grain bread
for toast and sandwiches.
Snack on fruit and vegetables. Choose recipes that
feature these high-fiber ingredients, like veggie stir-
fries or fruit salad.
Bulk up salads by adding nuts, seeds, kidney beans,
peas, or black beans. Add more fiber to soups and
stews by adding barley, lentils, or rice.

RELATIONSHIPS
Let's be frank about it, most
people have sex at some
womens guide magazine
point in their lives.
Depending on the people
you talk to, the books you
read, the movies you watch,
the blogs you see or the
social media you are
exposed to - you rate your
normality on that
exposure.
I see people every day who
have questions about sex,
who are worried about
whether they are normal
or who think that because
their bodies have changed
(through age, trauma,
disease or childbirth) that
foundationmediamagazines@gmail.com
their sex life has to worse
off. Short answer to this is
NO, it doesn't!
I thought that I'd answer
some of the common
questions I get asked as a
pelvic floor physio.
Vaginal Secretions - is this
normal?
Clear, small amounts that
may leave little
white/clearskid mark on
your knickers. Most women
have them, you will start
noticing them when you hit
womens guide magazine
puberty and they are quite
normal - unfortunately most
teenagers don't realise they
are normal and healthy!
Secretions will increase
when you are aroused during
foreplay this helps with the
lubrication of the vagina
during penal penetration -
we need this to make sex
comfortable. It's common
for women as they get older
to have less of these
secretions occur and
sometimes estrogen creams
are prescribed to help with
this. Other ways to help is
using a gel or lube or oil to
help keep things moving,
please don't use peanut oil as
you will smell like a peanut
for quite a few days!
Where has the desire gone?
Regardless of what it says in
Fifty Shades of Grey, Mills
and Boon books or the
movies (where the women is
having multiple organisms
just with her lover looking at
her) most women need to
spend a bit of time getting
their desire into first gear, let
alone fifth gear! If the
washing isn't done, your
stress levels are high, the
house a mess, the kids are
Common
questions
about
sex
driving you mad, your work
day sucked, your partner
pissed you off, you didn't get
a full nights sleep, then it's
unlikely you'll be getting into
any state of desire anytime
soon.
Men however seem to have it
easy. They just need the
slightest little thing to get
them going and they are
ready to rock! I know that this
is a blanket statement, but I
hear and see it all the time
with patients. Women worry
that they aren't normal. Let
me assure you, you are
normal; women need to build
up desire and have the right
environment/stimulus to feel
in the mood. If you aren't the
right mood then you won't get
vaginal secretions, you won't
get increased blood flow to the
pelvic floor area and you
won't have as much pleasure
during sex. Hormone levels
also have a significant effect
on your mood or desire. Have
you noticed that at certain
times of the month you are
more interested in sex? This is
because your estrogen levels
are going up and down having
an effect on your desire levels.
Work with them, don't fight
them. If you want to jump
your partners bones in the
middle of the night all of a
sudden due to peaking
hormone levels go for it!
Everything has changed -
 Common
questions
about
sex
RELATIONSHIPS
of the time these scars can be
treated easily, you will need
to see a pelvic floor
womens guide magazine

physiotherapist for
assessment and treatment but
it is well worth it to get your
pelvic floor back to full
function.
Ouch it hurts - dealing with
pelvic pain
Pain during sex or after sex is
not normal and should be
looked into by a
professional. Often there are
simple solutions to the issue
and these might include:
Education about your
pelvic floor
Discussing different sex
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positions that might

p o s t p r e g n a n c y a n d cope and we get back to full dramatic and a tear or work better for you
childbirth function so don't let this put epiostomy occurs to your
Ensuring your pelvic
You need to remember that y o u o f f f r o m v a g i n a l pelvic floor that requires
floor is working
your body has gone through deliveries! stitches. With stitches you
co r re c t l y, t h at yo u r
nine months of changes and You might feel like you have get scaring, it's your bodies
normal way of healing. muscles are able to relax
usually take just as long to a gaping hole instead of a
recover from those changes, small vagina you don't! It These scars can heal well; as well as contract
so be nice to yourself! If you will feel a little looser to start smooth, flexible and barely
Checking that you have
have had vaginal delivery with as your tissues recover, visible, other times they can
heal poorly; rough, raised, no scar tissue and that
there will be changes in the but with the right pelvic lubrication is working
the look and the feel of floor muscle exercises and non-flexible, highly visible
and they can be painful to right.
your vagina. Remember the self care you can get it to feel Whatever your question or
size of your baby's head like it used to. Also touch or stretch. I've seen
women who have had these concern is, please don't put
means you have had your remember that you should
poorly healed scars effect up with it. Pelvic floor physios
pelvic floor muscles feel proud of what your body
their lives for months and are used to talking about all
stretched over 200%. No has achieved, less than 50%
other muscle in the body of the population can do years. They have had pain, sorts of personal topics and
goes through that kind of what you have done be difficult sex, difficult you will find them trained,
stretch and it is a trauma to loud and proud of your body. tampon use, reduced desire, professional, empathetic and
your pelvic floor. However, inability to return to sport knowledgeable.
Sometimes the trauma to the and other problems. Most
most of the time our bodies pelvic floor area is more
womens guide magazine

RELATIONSHIPS
womens guide magazine
foundationmediamagazines@gmail.com
So you want to date an older
man? Okay. But first, let's not
confuse this with dating an old
man. If you're into that sort of
thing, you're on your own.
We think the best way to
approach this topic is breaking
it down by relative age.
If you're under the legal
agewhich means you're in
high school you should not
be dating an older
guyperiod. Most freshman
and sophomore boys are
womens guide magazine
harmless enough because
they are paralyzed by breasts,
walking around like zombies
carrying their books in front of
their privates hiding what's
obvious to everyone around
them. But junior and senior
guys are more savvy. Their
confidence is attractive to you,
but that's why you need to stay
far away. They are like just
born nomadic vampires with
hypnotic powers they can't
control. You might think you're
mature enough to handle
them but you're not. These
guys, no matter how cool they
seem, are interested in you for
one thing, and we hope you're
at least old enough to guess
what that is.
Once you're in college, the
ga m e c h a n g e s , b u t t h at
doesn't mean you're still
better off with someone at
l e a st c l o s e to yo u r a ge .
Especially be wary of your
professor that seems a bit too
hip, a bit too accessible, a bit
too in touch with young
people. His hair isn't really a
bushy mane of black hair, but a
mirage of hair dye and
developer. And he wears those
tinted glasses to cover the dark
circles under his eyes, while
also allowing him free reign to
scan for the most alluring co-
ed he can find. And that flashy
sports car? It's nice, but he has
Dating
older
men
little money left over to spend refreshing to you to actually
on you. Our suggestion: Best have someone look you in the
to stick with the geeky science eyes while you're talking.
major in the adjacent dorm.
If you've recently retired and
Once you're out of college and are in your golden years, ignore
comfortably ensconced in what we said earlier. It's likely
your twenties, dating an older there won't be very many older
guy might not be a bad thing. guys around, since most of
Guys take a while to mature, them will have met their great
and they lag considerably maker, now sitting around a
behind women in emotional heavenly poker table playing
maturity by five, maybe ten cards for eternity. In that case
years. So feel free to trade up. an old guy will do just fine.
But be careful once again. If H o w e v e r, y o u m i g h t b e
he's more than ten years older surprised if you realign your
than you, he's likely not thinking. You might want to
looking for The One. More consider a younger man, since
like Some One. Or anyone. he'll be attracted to your
sophistication, and knowledge
Once you're in your thirties of the finer things in life. And of
and beyond, it's all good. Older course it's easier than you
guys will likely appreciate you m i g h t t h i n k , b e c a u s e
for some of your more refined afterwards he'll then be able to
qualities. Your ability to have brag to his friends about the
an intelligent conversation will experience, which is half the
be just as sexy as a low cut reason guys do half of the
b l o u s e , a n d i t w i l l b e things they do.

EXERCISES & FITNESS
Find out if your attitude is
holding you back from
fitness
womens guide magazine
Is
your
attitude
holding
you
back
learn a lot from the step back. we're making the right don'ts to help you accomplish
My thought is that so long as choices, we get that feel good your goals. Strategy is
you're moving and striving feeling that can boost our everything when you are

Excuses. You name them I've
heard them! In today's
article I'm giving you the
tools you need to succeed
and meet your body goals.
Sometimes all it takes is
some straight talking to help
us realize we can be our own
worst enemies and I won't
let you sabotage your fitness
plan, so let's get down to it.
to go in the right direction; confidence and fuel us to setting out on a new journey,
you're still succeeding. keep going forward towards so let's avoid some of the most
our goals. Setting yourself up common healthy resolution
A gift for you
for success is the best gift you mistakes together.
Every time we feel a little bit can give yourself.
Four tips to help you achieve
of positivity from knowing
I want to share some do's and body goal success

Many people see the New

Year as a chance for a fresh
start, a new beginning on the
road to becoming a better,
slimmer, more toned, more
muscular, more committed
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and a more successful

version of themselves. But
something happens to I'm
guessing about 90% of
people that start out
excitedly on a New Year's
healthy active journey. They
quit. The reasons for
quitting are vast and I will
smile as I share with you that
I've heard just about every
excuse in the book during
my 14 years in the fitness
industry and I'll shyly admit
that I've used some of them
myself on a rare lazy day.
Take steps
Quitting is a guaranteed way
to not achieve your goals.
Whether you decide to set
business goals, fitness and
health goals or career goals
if you quit, you fail. Getting
womens guide magazine

frustrated and having a few

setbacks is a normal and
natural part of the self-
improvement process. I'm
sure you've heard the lyrics
in Paula Abdul's Opposites
Attract song two steps
forward, one step back I
love that saying because I
believe it's true, we don't
always just make forward
progress, many successful
people will share that they
 Is
your
attitude
holding
you

EXCISES AND FITNESS

Attitude fix 1: are committed first and develop a steady fitness habit. Once
Don't: Delay. You don't have to wait for a set date to get you are exercising 3-4 days a week for a few months in a row,
mens guide magazine

started. Some weeks and months may make it tough for making an investment in the right machine could be a good
you to prioritize nutrition and fitness but don't put off idea. My tip if you're going to buy is to get a used machine,
starting towards your goals. Every good choice you after all most home gym equipment are used as dust
make today counts towards your goals. collecting clothes hangers. With fitness equipment 'used'
often means 'as good as new'.
Do: Start making good choices right now. Deciding 'I may
as well eat this', or 'I may as well miss that exercise class' is Attitude fix 3:
a dangerous mindset to have. Chances are if you keep that Don't: Do it alone. We are all human beings and thrive from
attitude and decide to be healthier tomorrow then getting positive encouragement from our loved ones. Don't
tomorrow will never come or you've made it harder for start on a secret healthy journey, instead share your passion
yourself when you do decide to work on improving your for wanting to improve your health with the people you care
fitness and nutrition because your starting point is further about.
from your goal.
Do: Encourage a friend or family member to help you along
Attitude fix 2: the way, ask them to help you stay accountable and be your
Don't: Feel you need to splurge on big fitness items: the shoulder to lean on for those set-back days. Every one has
expensive machines you see on TV could put you into debt them. If you can find a healthy group in your community get
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and may end up just collecting dust. The models involved with them.
advertising the machine are just that; models. Companies Attitude fix 4:
hire fitness models who made a commitment to a healthy
Don't: Jump right in. One of the main reasons people quit
active life a long while ago, so don't be fooled into thinking
with a new exercise routine is that they push themselves to
the machine alone is going to get you that body. Physical
hard at the start which can lead to injury, stress, fatigue and
change requires lifestyle change that includes taking a
low self-esteem.
balanced approach towards your nutritional habits and
making a commitment to be active. One fancy machine is Do: Accept where you are on your fitness journey right now,
not going to get the job done. know your limitations and take it one day and one step at a
time. The more fun you have and the more you embrace
Do: To get fit, the only thing you really need is supportive
taking a progressive approach, the better chance you'll have
sneakers. You can also add a few inexpensive fitness items
of getting results that last. Choose activities that you enjoy
like some light dumbbells and a yoga mat to help get you
and gently push yourself a little harder every few weeks.
started. You don't need much to start your active journey. In
Remember that as your fitness level improves you have to
fact many very fit people only use their body weight to get
adapt your exercise routine to accommodate your newly-
in shape.
improved fitness level.
If you feel that a machine like a treadmill will help you to
Let's become the best that we can be! Set your sights on a
exercise more at home, earn it. Prove to yourself that you
new goal.
mens guide magazine
 8
reason
women
should
lift
weights
EXERCISES & FITNESS
If running and yoga are the horror stories: lifting When you sit down to list again. Although many people
womens guide magazine

the cornerstones of your heavy weights makes your fitness objectives, you consider weightlifting only a
fitness plan and you women bulky, it's may be surprised to learn means to add size, when
aren't seeing the results dangerous, it's bad for your that that strength training contrasted head-to-head
you want, try resistance joints, and once you have will not only help you reach against cardiovascular
training. Here are eight muscle, you can't stop them, but may reach them exercise, resistance training
reasons why weights rule lifting or it will all turn to faster than performing comes out on top in the battle
the gym! fat. It's all BS, and it feeds cardio exercise alone. to burn calories. The huge
into stereotypes that are advantage to weight training
Maybe you've thought keeping too many women Yoga and the treadmill can is your body's ability to burn
about lifting weights. from experiencing the have their place, but they're fat during and after exercise.
Maybe you've even done profound benefits of not enough. Here are eight
some dumbbell curls or resistance training. reasons you should prioritize After a heavy bought of
picked up a barbell. Every strength training in your strength training, you
time you hit the iron It's time to put that fear and fitness regimen! continue to consume
though, you feel unsure, uncertainty aside. The fact additional oxygen in the
insecure, and a little is lifting weights does none 1. More Effective Fat Loss hours and even days that
fearful. of those awful things. What Think weightlifting only follow. This is known as
foundationmediamagazines@gmail.com

it does is help you to live in benefits those who want excess post-exercise oxygen
Undoubtedly, you've heard a healthier, stronger body. shirt-ripping arms? Think consumption, or EPOC.
When your body uses more
oxygen, it requires more
caloric expenditure and an
increased metabolic rate.

2.More Muscle, More

Calorie Expenditure
As you increase strength and
lean muscle mass, your body
uses calories more
efficiently. Daily muscle
contractions from a simple
blink to a heavy squat
contribute to how many
calories you burn in a given
day. Sitting burns fewer
calories than standing;
standing burns fewer than
walking, and walking burns
fewer than strength training.
The more muscle
womens guide magazine

contractions you experience

during a day, the more
calories you'll burn. If you
have more lean muscle mass,
you'll have more muscle
contractions and thus burn
more calories.

3. Curves
As you build muscle, your
body begins to take a nice
hourglass shape. Though
endurance exercise can help
you lose weight, that weight
comes in the form of both fat
 8
reason
women
should
lift
weights

EXERCISES & FITNESS

and muscle tissue. If you're losing both fat and during heavy bouts of training, their blood pressure and
muscle, you can lose those lovely curves as well. resting heart rate were significantly lower the following
Strength training can help create and sustain them. morning.
womens guide magazine

4. Quality Sleep 7. Bone Health

Strength training greatly improves sleep quality, As you age, you are at risk of losing both bone and muscle
aiding in your ability to fall asleep faster, sleep mass. Postmenopausal women are at a greater risk for
deeper, and wake less often during the night. A study osteoporosis because the body no longer secretes estrogen.
published in the International SportMed Journal Resistance training is an excellent way to combat loss of
suggests that morning resistance training or high bone mass, and it decreases the risk of osteoporosis.
intensity training greatly affects the quality of sleep
and lengthens the time of sleep the night after A study conducted at McMaster University found that after a
training. year of resistance training, postmenopausal women increased
spinal bone mass by 9 percent. The earlier you begin
5. Increased Energy weightlifting, the greater chance you have to maintain bone
As noted above, resistance training causes an increase health later in life.
in energy expenditure hours after you train. A study
published by the National Institute of Health suggests 8. Stress Relief
that the chronic increase in energy expenditure, even Exercise in general is a great way to manage stress.
after a minimal resistance training session, may Researchers have consistently found that those who regularly
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favorably effect energy balance and fat oxidation. strength train tend to manage stress better and experience
Rather than reaching for that early afternoon cup of fewer adverse reactions to stressful situations as those who
coffee, grab a barbell. do not exercise.

6. Heart Health In addition, resistance-training studies on older adults show

Pumping iron can reduce your risk of heart disease
and was approved as a healthy form of exercise for
those at risk from the American Heart Association. A
study in the Journal of Strength and Conditioning
found that those who lift weights are less likely have
heart disease risk factors such as a large waist
circumference, high triglycerides, elevated blood
pressure, and elevated glucose levels.
Another study conducted by researchers in Brazil
found that though the heart rate increased in patients
womens guide magazine
that moderate intensity weightlifting improves memory and
cognitive function. Next time you need to blow off some
steam, hit the weights.
LADIES, LIFT!
All of us want to feel strong, determined, and confident in
everything we do: from fitting into jeans, to moving heavy
furniture, to playing with kids, to dealing with a stressful
career. Resistance training can benefit in all aspects of your
life. Put it in your fitness plan and feel stronger, healthier,
and more confident!
 10
Things
you
probably
didnt
know
about
Mandela

DID YOU KNOW

10 Things You Probably Didn't Know About
Nelson Mandela
1. Mandela's tribal nickname is Rolihlahla,
womens guide magazine

meaning Troublemaker. Other accounts translate

Rolihlalhla to mean to pull a branch from a tree,
which, of course, is something only a troublemaker
would do. It was his teacher, Miss Mdingane, who gave
him the English name Nelson, much to the relief of
journalists everywhere when he became famous.
2. Mandela was expelled from university after less
than a year. After finishing boarding school, Mandela
headed to Fort Hare Missionary College. Less than 12
months later, he was expelled from college for helping
to organize a strike against the white colonial rule of the
institution. One might call this foreshadowing. 6. Mandela has received more than 250 awards for his
3. The United Nations decreed his birthday as accomplishments. Among these awards is the shared 1993
Mandela Day. In 2009, the U.N. declared Mandela's Nobel Peace Prize with F.W. de Klerk, the last president of the
birthday, July 18, as Mandela Day to mark his apartheid government of South Africa (he too is widely
contribution to world freedom. The holiday calls on credited as an instrumental force in ending apartheid).
individuals to donate 67 minutes to doing something for Additionally, Mandela has received more than 50 honorary
foundationmediamagazines@gmail.com

others, reflecting the 67 years that Mandela had been a degrees from international universities worldwide, became the
part of the anti-apartheid movement. first honorary Canadian citizen in 2001, and received the last
4. Mandela is often referred to as Madiba, his Xhosa Lenin Peace Prize from the Soviet Union.
clan name Mandela is a member of the Thembu, a 7. Stevie Wonder dedicated his 1985 Oscar for I Just
Xhosa clan, and is often referred to by his clan name, Called to Say I Love You to Mandela. After Stevie accepted
Madiba. It is a sign of the incredible diversity of people his award in honor of Nelson Mandela, the government-owned
and languages in South Africa. The country has 11 South African Broadcasting Corporation banned Stevie's
different official languages. music from the airways. It wasn't until Mandela was elected in
5. Mandela's father had four wives, and Nelson is 1994 that Stevie was finally allowed back in South Africa.
one of 13 children. Mandela's father, a local chief and 8. Mandela outlived his two oldest sons. Mandela had six
councilor to the Thembu king, died from tuberculosis children, but tragically lost his two oldest sons. Thembi died in
when his son was 9. Before that, he fathered 13 children a car crash at age 25. Mandela was in prison at the time of the
by four wives, four boys and nine girls. After his father's death and was unable to attend the funeral. Another son died of
death, Mandela was put under the guardianship of AIDS in 2005 at age 54. While Mandela's administration was
Jongintaba, the Thembu regent. criticized for not doing enough to fight the AIDS epidemic in
South Africa, he established the Nelson Mandela Foundation in
1999 following his retirement to
help fight the spread of AIDS.
9. Mandela ran away from home
at age of 19. When his guardian
tried to arrange a marriage,
Mandela ran away from home in
womens guide magazine

1941 and headed to Johannesburg.

He began to work as a night
watchman at Crown Mines, but was
fired after it was discovered that he
was the Thembu regent's runaway.
10. Mandela spent his first night
after being freed from prison in
Archbishop Emeritus Desmond
Tutu's home. Tutu had his helpers
prepare his own favorite meal of
chicken curry, rice and green salad,
followed by rum raisin ice cream
and custard.