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INTRODUCTION:

In our busy lifestyles we pack so much, that we have no time left for the basics: to prepare a proper meal, take a little gentle exercise or simply to relax and allow the stresses of the day to drain away.

How often do you spend some time on yourself?

Taking some time out to pamper yourself and improve yourself and improve your overall health will boost your general well-being and make you feel more energized. You will have a better outlook on life and more self confidence to face the world. Remember...a little effort goes a long way to reducing stress and invigorating your emotional, physical and spiritual well-being.

Making time...You can invest as little or as much time as you can spare. Even a few minutes a day or an hour a week will give you a boost, whether it's a regular fixture or a one-off session. However much time you are able to invest, make sure it is at a time when you will not be interrupted. To gain maximum benefit, you really need to feel that you are indulging yourself and spending time and effort just for you.

What to concentrate on...Take a look at yourself and your lifestyle and decide which area of your life needs most attention. Just facing up to possible problems and tackling them head on, even for just a few minutes a day, you will feel more positive about yourself and your life in general. Ask yourself whether you need to concentrate on: fitness, diet, face, skin or hair, posture and exercise, or rest and relaxation.

We have questionnaires that can help you to decide and focus on the areas that will help you most. Remember to concentrate on one area at a time that will make you feel will give you the biggest difference to your life.

Hands-on guides can take you through all aspects of improving your well-being. We can show you quick and simple ways to make you feel great and look even better, from diet and exercise to skincare, body pampering and relaxation techniques.

This UNIQUE course has the following sections:-

1. Foodwise or Foodchoice
2. Detoxi-fantastic
3. Face-it and Hair-it
4. Pamper-interesting
5. Posture-up and exercise-it-out
6. Rest, Relax and Reflect
7. Therapies and Treatment
8. Homely Remedies

1. Foodwise or Foodchoice

This section tackles food and drink and shows how to achieve a balanced and nutritious diet for optimum health. It will explain the major food groups - protein, fats, carbohydrates, vitamins and minerals - and tells you which foods contain which nutrients. It then highlights the top foods for health, the ones bursting with beneficial nutrients. Food allergies and intolerances are tackled, and clear advice is given on organic produce. A recipe section gives flavoursome dishes packed with natural, healthy ingredients, suitable for all occasions.

1.1. Inner Health
1.2. Balanced Diet
1.3. Food pyramid
1.4. Carbohydrates
1.5. Proteins
1.6. Fats
1.7. Vitamins
1.8. Minerals
1.9. Water
1.10. Top health foods
1.11. Food allergies and intolerances
1.12. Organic foods
1.13. Making juices
1.14. Herbal teas
1.15. 7-day menu planners
1.16. Recipes

2. Detoxi-fantastic

A modern lifestyle exposes us to unavoidable and potentially harmful atmospheric pollution, food additives and other chemicals. Their effects build up over time, making us feel generally unwell, or causing more serious symptoms. A questionnaire helps you to decide whether you are at risk, then offers ways to reduce the build-up of chemicals in your body and detoxify your system to bring you back to good health. Choose from a 7-day detox diet to follow when you need a boost, and a weekend home health spa programme to cleanse and restore body and mind when you have a few days spare.

2.1. Detox?
2.2. The detox process
2.3. Toxin in everyday life
2.4. Water
2.5. 7-day detox diet
2.6. Weekend home health spa

3. Face-it and Hair-it

Of all body parts, your face is most at risk from the effects of dirt, atmospheric pollution, make-up, lack of sleep and stress. Yet it is also the part with which you greet the world, so you want it to look its best. This section discusses ways to improve your complexion and muscle tone by means of facial exercises and facial massage routines, clearly illustrated in step-by-step photographs. This section ends with haircare essentials: advice on how to achieve naturally healthy hair.

3.1. Face facts
3.2. Skincare basics
3.3. Exfoliations
3.4. Face masks
3.5. Improve complexions
3.6. Facial exercises
3.7. Mouth movements
3.8. Haircare essentials
3.9. Natural healthy hair

4. Pamper-interesting

What better way than pampering to relax and feel good about yourself? This section covers all aspects of looking after your skin, including your hands, nails and feet. It offers advice on bathing and showering for maximum benefit to your skin, then looks at sun safety and how to reduce cellulite. Step-by-step photographs show basic massage strokes, a full body massage routine, plus foot massage. Treatments to make your skin feel toned and refreshed, such as salt scrubbing, skin brushing and hydrotherapy, are covered, too.

4.1. Bodycare - top-to-toe
4.2. Bathing and showering
4.3. Sun care
4.4. Cellulite
4.5. Massage
4.6. Body scrub - salt
4.7. Skin brushing
4.8. Hydrotherapy
4.9. Mud treatments
4.10. Hand and nails
4.11. Foot care

5. Posture-up and exercise-it-out

Exercise doesn't have to leave you gasping: there are many gentle, relaxing ways to improve your posture and muscle tone. By means of carefully illustrated exercises, this section gives ways to work on posture: a section of Pilates exercises; and body shaping and toning exercises, showing you how to achieve a flatter stomach, a beautiful bottom and trimmer thighs. The sections ends with a discussion of different types of aerobic exercise to improve fitness.

5.1. Postures
5.2. Pilates
5.3. Warm-up excercises
5.4. Shaping and toning
5.5. Winding down
5.6. Aerobic excercise

6. Rest, Relax and Reflect

Being able to wind down is one of the keys to total well-being. This section offers advice on reducing and dealing with stress. It includes many ways to unwind, through yoga, meditation, visualization, autogenic training and feng shui, and ends by showing you how to indulge yourself with a full-blown relaxing weekend home health spa.

6.1. Stress
6.2. Workplace stress
6.3. Peaceful slumber
6.4. Improve breathing
6.5. Relaxation
6.6. Meditation
6.7. Visualisation
6.8. Yoga
6.9. Aqutogenic training
6.10. Tranquil surroundings
6.11. Weekend home health

7. Therapies and Treatment.

Many therapies and treatments can alleviate nagging symptoms brought about by a hectic lifestyle, or simply help you to unwind and lift your spirits. Try aromatherapy, reflexology, acupressure, herbal healing, chi kung or reiki. Each treatment has something to offer and is explained in full. Some you can even do yourself at home.

7.1. Choosing a therapy
7.2. Aromatherapy
7.3. Reflexology and acupressure
7.4. Healing with herbs
7.5. Chi kung
7.6. Reiki

We all know how vital a good diet is to help us stay fit and healthy. However, sometimes getting the right balance of nutrients can be difficult, particularly if you are unwell or if you are experiencing a loss of appetite. Poor nutrition during and after illness can prolong recovery and can even cause further deterioration in health. Indeed, nearly 50 per cent of people across the UK do not recover effectively from minor illnesses and are falling ill again as a result. A nutritionally balanced diet, therefore, is not only important to maintain good health but can also play a crucial role in aiding and sustaining recovery from illness.

Poor Nutrition
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Poor nutrition can be caused by a number of factors:
1. Illness may lead to a loss of appetite, particularly if the digestive system is affected, or if drug treatments change appetite;
2. A busy lifestyle may make it difficult to find the time to eat a balanced diet and stress may also suppress appetite;
3. Hospital stays may result in reduced food intake either because of the effects of the illness itself or the side-effects of the treatment.

At 'risk'?
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Many of us will experience at least one of the above at some point in our lives. However there are specific vulnerable groups, particularly nthe elderly, who may suffer from reduced food intake for the following reasons:
1. Immobility - difficulties coping with activities such as cooking and shopping;
2. Loss of appetite for medical, social, physiological, emotional or physological reasons;
3. Underlying disease - the elderly are more susceptible to other illnesses because of reduced immunity. This in turn can affect their appetite;
4. Poor dentition - this can result in ulcers and a sore mouth, which may make eating uncomfortable.

The number of people aged over 65 has doubled in the last 70 years, and a number of people over 90 is expected to double in the next 25 years.
The National Service Framework (NSF) for Older People, from the Department of Health (DoH), sets new national standards of care of all older people. The Government will invest to better the health and social care services provided for this group. Within this NSF for older people, the DoH has highlighted nutrition as a problem that needs to be addressed, and indicated that involvment of pharmacists in elderly care should be greater.

Consequence
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Inability to eat normally means that the body may not receive the balance of nutrients it needs to function effectively and, as a result, individuals may develop reduced functional capacity resulting in slower recovery.
Recovery largely depends on the individual's overall health. The very young and the elderly may take longer, but it is usual for people to take one to two weeks to recover fully from a relatively minor illness. Falling ill again soon after may lead to a vicious cycle of feeling unwell, inability to eat, poor nutritional intake and poor defences against infection.
On-going or repeated loss of appetite, vomiting or diarrhoea may mean the body is not receiving the necessary fluids and nutrients. In the long term, the body may become malnourished resulting in reduced muscle strength and a host of other problems.

Good nutrition
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The body requires a balance of protein, carbohydrate, fat, fibre, vitamins and minerals, which can be achieved by eating a range of different foods from the main food groups. But it is not always possible or easy to consume the recommended amounts of each nutrient, particularly for those experiencing a loss of appetite or finding it difficult to prepare and cook food, which may be more problematic for older people. The following is a guide to achieve a good diet:
1. Fruit and vegetables are good sources of vitamins and minerals, fibre and some carbohydrate, and should form about one-third of the diet;
2. bread, pasta, rice, potatoes and other cereals provide carbohydrate, fibre and some vitamins and minerals, and should also constitute about one-third of the diet;
3. Milk and diary foods are good sources of protein and vitamins, particularly calcium (about 14 per cent of diet)
4. Meat, fish, pulses and nuts are rich in protein, vitamins and minerals, particular iron (about 12 per cent of diet)
5. Foods containing fat and sugar provide energy and a small amount of other nutrients, so should form about eight per cent of daily intake.

Nutritional supplements may be appropriate, particularly if conventional dietary advice is not improving nutritional status. Some supplements can be bought over the counter while others are prescribable on the NHS.
Nutritional supplements for purchase have a range of different formats such as easy-to-prepare drink mixes, ready to drink cans, or chocolate covered nutrition bars. All can be recommended to customers who are not eating properly. Nutritional supplements are a good source of energy and are specially fromulated to provide a balance of essential nutrients, including carbohydrate, protein, vitamins and minerals. They are easy to consume, easily digested and require little or no preparation. Unflavoured or original varieties can also be added to foods such as puddings and soups.

Advice
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The Health professionals are often the first point of contact for help and advice. Elderly customers tend to be in regular contact with a Health professional. We can often see the early signs of malnutrition and are well placed to offer their customers appropriate advice and nutritional supplementation. It is essential that they can provide nutritional information and advice to help customers regain energy, strength and appetite to help aid the recovery process.

Relaxed days and nights....
More and more people lead such hectic lifestyles that they are aware of stress having a negative effect on them at home or at work. Or they may find that at the end of the day they are too wound up to go off to sleep easily - or even both.
Sleep seems to be affected by various influences and contols - by sleep and wake centres deep in the brain, by biological clocks, and by conditional behaviour - so it is not surprising that it can escape voluntary control.
It is estimated that up to a third of all adults experience insomnia, at least occassionally. Probably only a small percentage of these seek professional help, as many people are aware that few doctors are happy about prescribing sleeping tablets, because of a much greater understanding of the potential for developing tolerance to and dependence on such products. If people do use prescription sleeping tablets, there may also be a problem with the 'hangover effect' or drowsiness the following morning.
Stress has a positive part to play in life as long as it is in proportion to what is happening. The 'fight or flight' adrenaline rush associated with an acute episode of stress helps us to deal with it, and then settle down again. But if the effects of the adrenal gland response become chronic and produce chronic symptoms, then this is not so useful. Chronic stress can affect many different body systems, including blood pressure, the gastro-intestinal system, the immune system and the reproductive system.
For many years people have used traditional herbal products as part of a holistic approach to helping the body maintain a comfortable rhythm and balance. This may range from massaging or inhaling essential herbal oils, to drinking camomile tea made from dried blossoms, to taking herbs in tablet or capsule format.
Often when people come to ask a pharmacist for advice on insomnia they will already have tried the standard approaches of reducing caffeine intake, avoiding too much alcohol or nicotine in the evening, and making sure they exercise earlier in the evening rather than later. Other routines like a warm bath, a quiet period reading, and a milky drink to boost the intake of trytophan (precurser of the central nervous system neurotransmitter seretonin) may help someone to wind down enough to fall asleep comfortably. We are often advised to keep the bedroom as a place of sleep, and not somewhere to watch TV or have a work desk. Darkness at bedtime is also important to allow our natural biological clocks to kick in.
It is worth mentioning these things, however, in case someone with insomnia problems has not considered these sleep hygeine recommendations.
Use of essential plant oils at bedtime is becoming increasingly popular. These can be added to a relaxing bath, vapourised in an oil burner to spread through a room, or a drop or two placed ona handkerchief under a pillow or on bed linen, (taking care this is not in contact with the skin or too near the face). Essential oil of lavender is a favourite to use in this way. other oils which may lend themselves to use in a massage or bath include geranium, rose, and neroli.
The herbal products available are intended for fairly short-term use to help re-established disturbed sleep patterns, or to help keep calm and relaxed amidst today's hectic lifestyles. The majority of these products are lifestyles changing. The majority of these products are licensed as traditional herbal remedies, which makes it easier for both pharmacist and consumer to understand their uses, as the product packaging can show medicinal claims and indicate for whom the product is suitable.
Favourite herbs for use at night include lemon balm, wild lettuce, lime tree flowers, Californian poppy, skullcap, Jamaican gogwood, hops, valerian and camomile. there has been a fair amount of research into some of these herbs, including hops and valerian in particular. When investigating how herbal remedies may work, it can be difficult to pinpoint exactly which of the many substances in a herb are responsible for the effects.
The roots of the valerian plant are the useful parts of this plant which has been in use for at least 2000 years. some of the active ingredients have been identified (the volatile oil, the valepotriates and valerenic acid), and these may be involved in influencing the GABA (gamma amino butyric acid) functions in the brain. GABA binds to specific brain cell receptors, influencing sedation. The various active substances in valerian seem to be associated with increased levels of GABA in the brain, although the exact mechanisms are still not completely clear.
In many people's minds hops tend to be associated with beer drinking more than as a herbal remedy. However, there has been a long history of using hops other than just to flavour beer. it is said that hop pickers used to tire easily as a result of the transfer of hop resin from hand to mouth! today people still use hop pillows to sleep comfortably, or can find dried hops and hop extracts as ingredients in a variety of herbal tablets and capsules. Again, research still hasn't found the exact mechanisms of action in the central nervous system, but it may involve the same receptor sites in the brain that are targeted by the benzodiazepine family of precsription sedatives.
Favourite herbs for use during the daytime, to keep everything on an even keel, include lemon balm, camomile, lime tree flowers, oats, motherwort ans - one of the most popular - passionflower.
The passionflower, or Passiflora incarnata, originated in south America and came to Europe via the Spanish. it has become one of the most popular herbal calmatives, with the active principles believed to be flavonoids. As with other herbs, various studies have been done trying to pinpoint the active principles, but so far this question has not been completely answered - except that its actions may, like hops, involve the benzodiazepine receptors in the brain. A number of traditional herbal remedies use passionflower to help minimise nervous tension and help people deal with the stress and strain of every day life.
Camomile is often taken in the form of porridge or oatmeal liquid, while lime blossom can be used as a tea (or infusion) or a tincture. Lemon balm also lends itself to use as an infusion. Motherwort tends to be prepared as a tincture or in tablet form. Most of these herbs are available in tablet or tincture form if this is preferred to an infusion.
As with any health concerns, if problems persist it is always sensible to discuss these with a doctor, but having such a variety of herbal remedies available mowadays provides a useful way for people to help get themselves back on track. generally herbal products tend to have fewer side effects than non-herbal prescription medicines, which adds to their popularity. However, if people are asking advice about using herbs, you should always check whether they are on any regular medication, to guard against possible interactions. Many manufacturers provide a helpline numberor have a technical department where information should be available about their products.

8. Homely Remedies.

It has been recognised for many years that both conventional medicines and complementary therapies have valuable parts to play in today's society in treating ailments. In order to achieve well-being and alleviate illnesses, we may take conventional medicines, but there are also benefits to taking herbal and homeopathic remedies, changing our dietary habits, de-stressing ourselves with yoga, aromotherapy or using acupressure, reflexology, all of which stimulate our bodies to help itself. We can offer practical and down-to-earth guides to help common ailments using conventional and alternative medicines and remedies. This section looks at various complaints in detail, the body system it affects and a short summary of the symptoms and causes, so that you can pinpoint the ailment. A checklist of main therapies indicates which will help and a cross-reference directs you to similar or related ailments. Each ailments may contain the following:

Aromatherapy
Conventional Medicines
Herbal Remedies
Homeopathic Medicines
Kitchen Medicines
Nutrition
Preventative Measures

There is nothing new about home remedies. They have been passed down from generation to generation. The information you can gain will help with minor health problems and tell you how to utilise home remedies to hasten the healing process for more serious illnesses and relieve some of the discomforts of complex diseases. More and more people are turning to these gentle answers to avoid unnecessary medication with powerful drugs. However modern medicines and surgery cannot be dismissed. ALWAYS seek medical help if your symptoms persist especially if it concerns children. In today's stressful, complicated and highly technological world, many of us are anxious to take more control of our own lives and this section is a step in that direction. The ailments covered should give you more self-confidence and knowledge to tackle these issues:

8.1. Abdominal Pain: Stomach ache (Digestive System)
8.2. Acne (The Senses)
8.3. Allergies (Immune System)
8.4. Anaemia (Circulatory System)
8.5. Arthritis (Bones and Muscles)
8.6. Asthma (Respiratory System)
8.7. Back Pain (Bones and Muscles)
8.8. Bacterial Infections (Immune System)
8.9. Bad Breath: Halitosis (The Senses)
8.10.Bedwetting: Enuresis (Excretory System)
8.11.Bites (First Aid)
8.12.Black Eyes (First Aid)
8.13.Boils (The Senses)
8.14.Bruises and Black Eyes (First Aid)
8.15.Burns (First Aid)
8.16.Candida (Reproductive System)
8.17.Catarrh (Respiratory System)
8.18.Cellulite (The Senses)
8.19.Chickenpox (Immune System)
8.20.Chilblains (Circulatory System)
8.21.Chronic Fatigue Syndrome: ME. (Nervous System)
8.22.Cold Sores (Immune System)
Common Cold (Respiratory System)
8.23.Conjuctivitis (The Senses)
8.24.Constipation (Digestive System)
8.25.Corns and Calluses (The Senses)
8.26.Coughs and Bronchitis (Respiratory System)
8.27.Cramp (Bones and Muscles)
8.28.Cuts (First Aid)
8.29.Cystitis (Excretory System)
8.30.Dandruff (The Senses)
8.31.Dermatitis(The Senses)
8.32.Diarrhoea (Digestive System)
8.33.Earache (The Senses)
8.34.Eczema (The Senses)
8.35.Enuresis (Excretory System)
8.36.Fainting (First Aid)
8.37.Fatigue (Nervous System)
8.38.Fever (Immune System)
8.39.Fibroids (Reproductive System)
8.40.Flatulence (Digestive System)
8.41.Food Poisoning (Digestive System)
8.42.Fractures (First Aid)
8.43.Gall-Bladder Problems (Digestive System)
8.44.Gastritis (Digestive System)
8.45.Gastroenteritis (Digestive System)
8.46.German Measles (Immune System)
8.47.Gingivitis (The Senses)
8.48.Haemorrhoids (Excretory System)
8.49.Hair Problems (The Senses)
8.50.Hay Fever (Respiratory System)
8.51.Headaches (Nervous System)
8.52.Heartburn (Digestive System)
8.53.Herpes Simplex (Immune System)
8.54.Hiccups (Respiratory System)
8.55.Hives (The Senses)
8.56.Indigestion (Digestive System)
8.57.Infections (Immune System)
8.58.Infestations (Digestive System)
8.59.Influenza (Immune System)
8.60.Insomnia (Nervous System)
8.61.Irritable Bowel Syndrome: IBS (Digestive System)
8.62.Laryngitis (Immune System)
8.63.ME (Nervous System)
8.64.Measles (Immune System)
8.65.Menopause (Reproductive System)
8.66.Menstral Problems (Reproductive System)
8.67.Migraine (Nervous System)
8.68.Motion Sickness (First Aid)
8.69.Mouth Ulcers (The Senses)
8.70.Mumps (Immune System)
8.71.Nausea (Digestive System)
8.72.Neuralgia (Nervous System)
8.73.Nosebleeds (First Aid)
8.74.Osteoarthritis (Bones and Muscles)
8.75.Osteoporosis (Bones and Muscles)
8.76.Parasites (Digestive System)
8.77.Peptic Ulcers (Digestive System)
8.78.Premenstraul Syndrome: PMS (Reproductive System)
8.79.Psoriasis (The Senses)
8.80.Repetitive Strain Injury: RSI (Bones and Muscles)
8.81.Restless Legs (Circulatory System)
8.82.Rheumatism (Bones and Muscles)
8.83.Ringworm (The Senses)
8.84.Rubella (Immune System)
8.85.Scarlet fever (Immune System)
8.86.Seasonal Affective Disorder: SAD (Nervous System)
8.87.Shingles (Immune System)
8.88.Sinusitus (Respiratory System)
8.89.Sore Throat (Immune System)
8.90.Splinters (First Aid)
8.91.Sprains (First Aid)
8.92.Stings (First Aid)
8.93.Stomach Ache (Digestive System)
8.94.Stress (Nervous System)
8.95.Styes (The Senses)
8.96.Sunburn (First Aid)
8.97.Thrush (Reproductive System)
8.98.Tinea (The Senses)
8.99.Tonsillitis (Immune System)
8.100.Toothache (The Senses)
8.101.Urticaria (The Senses)
8.102.Varicose Veins (Circulatory System)
8.103.Viral Infections (Immune System)
8.104.Warts (The Senses)
8.105.Weight Problems (Digestive System)
8.106.Whooping Cough (Immune System)
8.107.Worms.(Digestive System)

Let's create your ideals and see them in action! Call us for more information on our easy-to-use guides covering the above areas and feel better, feel lively and feel happy about yourself. Don't delay, call us today : beauty@lucamtrade.com