EVE
Issue 22

Cover photo: Etoile, mother of 3 (Japan).

Suggested reading for ages 16 and up.
Copyright © October 2001 by The Family. CM/FM. For non-profit purposes only. Not for resale.

HEALTH

Feature: Surviving a Heart Attack

Is That Chest Pain the Real Thing?
By Timothy Gower, Los Angeles Times
       Certain dates stick in your memory. One I may never forget is December 15, 1998. That was the night I didn't have a heart attack, though you could have fooled me for a few hours that evening.
       I had just lugged a Christmas tree from the trunk of my car to our backyard, where I planned to leave it until the next day. As I leaned over to set the tree down on the patio, I felt a pain in my chest. A rush of thoughts hit me, none terribly happy. I ignored them. Not for long though.
       I went in the house, but for the next 15 minutes my chest felt like it was splitting in two every time I moved my upper body. Finally, after a loud gasp, my wife rushed in from the next room. She found me clutching my chest and looking like I'd just tangoed with the Grim Reaper. The debate began: Do we go to the emergency room or not? I hesitated. What if it's not a heart attack? Will the doctors and nurses think I'm a weenie for wasting their time? My wife eventually convinced me that we should play it safe, and off we went.
       Thinking that you're having a heart attack isn't much fun, but it does have an upside: You automatically move to the head of the line at the ER. A young doctor ordered a series of tests, but they were all negative. He shrugged and sent us home. By that time, the pain had begun to fade.
       Ever since that night, though, a question has nagged me. Was I a weenie for going to the hospital?
       I told my story to Dr. Nieca Goldberg, a cardiologist at Lenox Hill Hospital in New York City. Had Goldberg been at my house that night, she might have saved us a trip to the hospital. The giveaway that I wasn't having a heart attack was that my chest only hurt when I moved. "The pain associated with a heart attack doesn't respond to movement," she says. She adds that muscle strain from weightlifting or stretching can cause chest pain that often masquerades as a heart attack. Sure enough, I had done some vigorous stretching exercises that morning.
       Here's what an actual heart attack typically feels like, according to Goldberg. The classic symptom is, of course, chest pain. But while my pain felt like (and probably was) a pulled muscle, most heart attack victims describe a crushing sensation, like a rope being drawn tightly across their upper torso. "Or like someone is sitting on them," Goldberg says. The pain lasts for more than a few minutes, though it may go away briefly then return. It may also spread to one or both arms, or to your jaw.
       The chest pain associated with heart attacks is often accompanied by paleness, sweating, lightheadedness, nausea or shortness of breath. If you have any combination of these symptoms, call an ambulance. Letting a loved one or friend drive you to an ER can be dicey, since they might panic and cause an accident. More importantly, paramedics can start treating you en route to the hospital.
       Goldberg offers a final note about chest pain. If it comes on during exercise but disappears when you stop, make an appointment to see your physician-soon. You may have angina pectoris, which means your heart isn't getting enough oxygen, possibly because your arteries are clogged with gunk, which could lead to a heart attack. If the pain is severe and persistent, get directly to an ER.
       There's plenty you can do to avoid becoming one of the 1.5 million Americans who has a heart attack each year. Exercise, stay trim, keep your cholesterol and blood pressure down and don't smoke. Trust me, there are better ways to spend an evening than lying on a gurney in an ER.

Handling Hearts with Prayer
       Q: The writer of the following article leans quite heavily towards going to the doctor at any possible sign of a heart attack. We know that heart attacks are very serious occurrences, but we wanted to ask You for a confirmation and clarification about how You see these situations. How would You expect a Family member experiencing what they feel might be a heart attack to react? For example, Dad had trouble with his heart, yet You miraculously healed and kept him from greater problems with it. What is Your mind and viewpoint on this issue? Please speak or send someone to answer this question for us.
       A: (Dr. Koger speaking:) This is a very delicate question, and one for which there is no clear-cut, across-the-board answer. As with so many things, especially those that involve the delicate balance of human health, it's a decision that has to be made in full faith between you and the Lord.
       You have to understand when reading the following article that the author is not a man of faith, and doesn't know the Lord personally. So of course if something is wrong with his body, the first thing he's going to do is panic and run to the nearest guy who knows what's wrong-or who thinks he does! Sad to say, doctors have often seen a lot of sad situations, and a lot of them can get pretty hardened, especially if they close themselves off to the Lord and His wonderful, miraculous ways of healing. So you can't expect to get a lot of faith building from reading their material.
       These articles are good and factual in the medical sense, and there's some sound advice there. What you need to throw into the mixture-and I guess I'm doing that for you now-is a strong dose of the Lord, of faith and of trust that He is in control. Now faith and trust does not always mean doing nothing. As David taught you, faith is not passive-it is very active, in fact. But what you need to do is to determine what is best for you. Sad to say, there are Family members who have just assumed that they should not get their hearts taken care of, thinking that the doctor way was not an option, or something they should not even consider, and thus have caused themselves and their bodies unnecessary damage.
       So the thing to do if a case like this should ever happen to you is to really pray and determine what to do in your situation. And at that moment, it's not something that you'll necessarily have a lot of time to do either. That's one reason why it's so important to be up on and practiced in your use of the new weapons, because when it comes to these split-second, could-be-life-or-death decisions, you really have to have the faith to put the Lord on the spot and demand an answer from Him, and then have the simple faith that what you receive is of Him, and be able to act on it and stand by it, whatever the consequences.
       As David said, faith is not a game; it is a life-and-death decision, and if you're standing by your faith in the Lord's healing, you'd better be good and sure that He's going to heal you. There are times when the Lord wants to and will do this as a testimony of His wonderful power, but there are other times when the best thing to do is to go in for medical care. And the only way to know which is the path for you is to ask Him about it. So prepare now by keeping your channels in tiptop shape, and also doing all you can to take good care of your bodies and obeying the Lord's health rules. And then, if it should ever come to that, know that as you seek Him, He will show you the path that is best for you to take.

How to Survive the First 24 Hours
By Richard N. Fogoros, MD, Web reprint
       There are two good reasons everybody should know the most basic information about heart attacks. First, odds are very high that either you or someone you love will suffer from a heart attack during your lifetime. And second, whether you (or your loved one) survive that heart attack may depend on what you-and your doctors-do during the first few hours.
       The purpose of this article is to help you understand what you should do, and what your doctors should do, if you think you might be having a heart attack.
       What is a heart attack? A heart attack (a myocardial infarction, or MI) is the death of heart muscle, caused by a blockage in one of the coronary arteries. A heart attack occurs when a blood clot forms at the site of an atherosclerotic plaque in a coronary artery. The clot blocks the artery, and blood flow stops. The heart muscle being supplied by that artery immediately becomes starved for oxygen, and if blood flow is not restored within a few hours, the heart muscle dies.
       What are the consequences of a heart attack? When a portion of heart muscle dies, several bad things can happen. If the amount of damage is large enough, the patient can develop immediate heart failure and shock. (When doctors refer to “shock,” they are talking about extremely low blood pressure, caused by the heart's inability to pump sufficient blood to the body's tissues.) When heart failure occurs immediately after a heart attack, there is an extremely high risk of early death.
       If the amount of heart damage is only mild or moderate, heart failure does not occur-at least, not right away. However, in the effort to heal itself, the heart goes through a period of “remodeling,” in which the heart enlarges and changes shape. This remodeling eventually leads to a decrease in cardiac pumping efficiency, and can lead to a more gradual onset of heart failure months or years after the heart attack.
       To a large degree, the outcome of a heart attack depends on the amount of heart muscle that dies. This, in turn, is related to which coronary artery is blocked, and to where in the artery the blockage occurs. (A blockage near the origin of an artery will affect more heart muscle than a blockage farther down the artery.)
       During the first few hours of an acute heart attack, a transient form of electrical instability occurs that makes the heart prone to develop ventricular tachycardia (excessively rapid heartbeat) and ventricular fibrillation (irregular heartbeat)-frequently fatal heart arrhythmias (irregularities in the normal rhythm or force of the heartbeat). Furthermore, during the healing process, the scar tissue that replaces the dead heart muscle can cause a permanent electrical instability. Thus, sudden death is common both during acute heart attacks and among survivors of heart attacks, and accounts for approximately 50% of all deaths due to coronary artery disease.
       Why are the first few hours critical? The first three to six hours after the onset of the heart attack are utterly critical. First, most of the lethal arrhythmias seen with acute heart attacks occur during the first few hours. If these arrhythmias occur while the victim is under medical attention, they can virtually always be stopped in time to prevent a catastrophe.
       Further, if the artery can be opened within the first few hours after the blockage occurs, much of the dying heart muscle can be saved, much of the permanent heart damage can be avoided, and the patient's risk of death or permanent disability can be greatly diminished. But if treatment is delayed beyond six hours, the amount of heart muscle that can still be saved drops off significantly. If you are having a heart attack, the difference between life and death, or health and permanent disability, is measured in minutes.
       What this means, of course, is that if a patient having a heart attack tries to “ride it out” at home for a while, hoping the symptoms are due to indigestion or muscle strain, or if the medical personnel delay instituting therapy for any reason, the delay can lead to devastating and permanent results.
       What symptoms should tip you off? The classic symptoms of a heart attack include intense, sometimes squeezing, chest pressure or pain, often radiating to the jaw or left arm, and frequently accompanied by profuse sweating, or a nearly overwhelming sense of fear or impending doom.
       Unfortunately, many patients with heart attacks do not have this classic presentation. Their discomfort may be relatively mild, and may be localized to the back, abdomen, shoulders, or either or both arms. Nausea and vomiting, or merely a feeling of heartburn, may be the only symptom. These less classic symptoms may not make patients think of a heart problem, and may keep them from seeking medical help. Indeed, up to 30% of heart attacks are diagnosed by taking a routine ECG long after the fact.
       This is why people with one or more risk factors for coronary artery disease need to pay close attention to any unusual symptoms involving the upper half of the body. This warning would apply, for instance, for any middle-aged or older person who is obese, sedentary, a smoker, a diabetic, overweight, has high cholesterol, or has a family history of heart disease.
       What should you do if you think you might be having a heart attack? If you experience any symptoms suggestive of heart attack, especially if you know you have risk factors for coronary artery disease, your key to avoiding death or permanent disability is to get yourself to medical help as soon as possible. If you live in an area where paramedics can get to you within a few minutes, then call for them. If it would be quicker to have someone drive you to a hospital, then do that. But get help right away. If you are having a heart attack, every minute is vitally important. And while you're waiting for the paramedics, or while being driven to the hospital, take an aspirin. If you think you might be having a heart attack, get yourself to a hospital as fast as humanly possible.
       The patient's reluctance to get medical help is the most common reason for critical delays in therapy for heart attacks. It is probably coded into all of our genes to want to say, “This can't be my heart. It's got to be something else. I'll just wait a little while and see if it goes away.” As difficult as it is to push aside this natural tendency toward denial, if you know you've got an increased risk of heart disease, that's what you need to do. This is one time you really need to listen to your body; if it feels like there is something terribly wrong, there probably is. (Eve: Of course, the greatest and surest way to know what to do is to ask the Lord!-He knows your body best of all, so check in with Him and you can't go wrong.)
       What medical personnel should do when you arrive: They should be taking your symptoms very seriously. This is not one of those times when you should expect to show up in the emergency room and sit around for two hours waiting for a clerk to take your insurance information. They should immediately place you into a treatment room. Several individuals should simultaneously hook you up to a cardiac monitor, start an IV, give you some oxygen, get an ECG, draw some blood tests, and begin asking you questions about your symptoms and examining your heart.
       To make sure you elicit the correct response from emergency personnel, you've got to say the magic words as soon as you arrive. The magic words are, “I think I'm having a heart attack.” Don't tell them you're here because your shoulder hurts, or you think you have heartburn, or that you have any of the other alternate possibilities you've imagined for yourself. Your attitude should not be, “It's probably nothing, so I won't make a big deal. Let them figure out if it's my heart.” If that's your approach, you'll get the sullen, gum-snapping treatment, precious minutes (or even hours) will be wasted, and you'll pay the price.

Aspirin
       Administering an aspirin is an important measure whenever a heart attack is diagnosed. Giving as little as 80 mg (a baby aspirin, ¼ the dose of a regular, adult aspirin) at the onset of an acute heart attack can be lifesaving. Aspirin works by decreasing the “stickiness” of platelets, and presumably retarding the growth of the blood clot that is causing the heart attack.

Giving Yourself CPR
Health Cares Newsletter, Rochester General Hospital
       Here is how to survive a heart attack when alone. Without help, the person whose heart stops beating properly and who begins to feel faint has only about 10 seconds left before losing consciousness. However, these victims can help themselves by coughing repeatedly and very vigorously. A deep breath should be taken before each cough, and the cough must be deep and prolonged, as when producing sputum from deep inside the chest. Breath and a cough must be repeated about every two seconds without letting up until help arrives, or until the heart is felt to be beating normally again.
       Deep breaths get oxygen into the lungs, and coughing movements squeeze the heart and keep the blood circulating. The squeezing pressure on the heart also helps it regain normal rhythm. In this way, heart attack victims can get to a phone and, between breaths, call for help.

Health on the Web
From Elise, Chile
       I came across an interesting Web site, which might be a blessing to others as well. It's www.GNC.com (put together by the GNC vitamin store). The Natural Pharmacy section of their site is quite helpful and interesting, especially since I was looking for some information on vitamins, supplements, natural remedies, etc.
       When I asked the Lord about it, He said I should pray over each thing I read and check with Him, as well as balance it out with the information we already have in the pubs if there was some counsel we wanted to follow. I was not able to read it all, so it's something that would have to be taken carefully and prayerfully by each one who would use it, but it did seem like a pretty good overall point of reference on the topics covered.
       In some of the things it was interesting to note that the suggestions given were very similar to those I had been given recently by a homeopathic doctor for some of the health problems I had, which had been a real blessing. Here are some of the sections it has, and what is in each section.
*       Health Concerns: Covers various health concerns, giving a general synopsis of what it is and what is used many times to treat it. Goes on to give tips on things such as lifestyle changes that may be helpful, dietary changes that may be helpful (many also covered in the section "Diets and Therapies"), nutritional supplements which may be helpful, side effects or interactions.
*       Nutritional Supplements: Explains each one, where it comes from and in many cases has a picture of the plant or herb. Tells what conditions it is used in connection with, historical or traditional use, active constituents, common dosages, side effects or interactions.
*       Herbal Remedies: Similar to the above section, but more complete with what each herb can be used for and how.
*       Homeopathic Remedies: With each condition, it gives different remedies for the different symptoms.
*       Drug Interactions: This is a list of many different drugs which are used in medications, explaining a bit of what they are, what they are given for, what they are found in, how they react or interact with other herbs, foods, etc.
*       Diets and Therapies: Lists various diets and treatments, explaining what they are, how they work, etc. In using the name "diet," it is not necessarily a reducing diet, but more different types of regimens which are good or recommended for certain conditions.

Dry cleaner!
       Drying your hands with paper towels removes 42% more germs than washing alone, according to a study by Britain's University of Westminster (using hot air blowers increased germs on hands by 500%) and aluminum garbage cans, unlike plastic ones, have an electric charge that inhibits the growth of bacteria.
From Stephen, Canada

Breakfast
Web reprint
       Breakfast plays an important role in building the body's energy reserves. Eating breakfast is associated with improved concentration, cognitive performance, late morning strength and endurance, and reduced irritability and fatigue. Glucose levels in the blood are associated with memory function and since the brain itself has no glucose reserves, it makes sense that breakfast gives your brain the kick-start it needs in the morning.
       People who eat breakfast tend to be healthier, take in more nutrients, and eat less fat and cholesterol. People who skip breakfast tend to overcompensate, eating more calories later in the day and more calories overall than breakfast eaters.

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FITNESS

Lose Weight with Water Workouts
From Abi, Senegal
       Anyone who knows me can testify that I really enjoy eating. Being close to 50, it is not easy to lose weight-especially if you like food! Here is what has worked for me.
       Once I obeyed the call to go to the field and knew with my whole heart that I was in the Lord's highest will for me personally, and doing what He wanted me to do, I felt like I could ask Him anything.-So I did! I prayed: “Lord, help me to lose weight-by grace, not by works. I put my will on Your side. Show me what I can do. Help me to follow through and even enjoy every step of it.-All by grace, please, my Lord!”
       Well, it was not hard to see where I was failing: I was having hardly any get-out, so I began with making that commitment. With His help, I started with something easy-a little daily walk. Then I realized I needed a little more than that, and walking was not really my “high.”
       So I prayed again, then tried swimming. That was my key! I do a few exercises like walking in the water, forward and then backward, lifting my legs a number of times under water, swinging my body right and left while holding on to the rail of the pool's stairs, stretching my arms real far while swimming slowly but thoroughly, breathing in and out at an easy rhythm, and jumping up and down in the water 10 times. If there is still time left, I also dive in 10 times (I just learned how to dive) to get my circulation going.
       The whole thing lasts for 25 minutes or so, and I try to do it daily. If one day I can't go swimming then I walk a little-no sweat, all done gently. (Living in Africa, I like exercise that doesn't get me all red, sweaty, smelly and exhausted! Ha!)
       I had to put feet to my prayers when I decided that this would be “it,” as pools here are very expensive. We had to knock on a few doors and keep knocking, but He did it!-He opened a few doors for free so we wouldn't burn out the contacts but could rotate through them.
       This get-out routine has done miracles for me, as well as a few others who I also turned on to the idea! Get-outs are a real pleasure now. It took a little determination at first, but the results came so quickly. The more you have a healthy routine, the more you want to keep it, and the less you are interested in junk food or drinks.
       I also made a commitment to drink more water, and I believe this and the get-outs is what helped me lose over 10 kilos in three months. The only food I cut out of my diet was butter, and I try to choose lower-fat food if there is a choice (like a soft-boiled egg instead of a fried one). But when I am invited to restaurants, cocktail parties, etc., I just enjoy what is set before me.-Then, along with my regular meals the next day, I double my intake of water. I drink up to 5 liters a day sometimes! Try it!-It feels great! I eat a full, healthy breakfast daily after already drinking 1½ liters of water during my personal Word time before getting out of bed, so that might have also helped.
       Well, I went from 62 kilos to 51, in three months! And what He's done for me He can do for you too!
       Enjoying life to the full, along with taking better care of myself, has also done wonders for my very fine hair that I had been consistently losing, little by little! A few years back a hairdresser told me, after analyzing my hair thoroughly with a full test, X-rays and all, that it was completely dead!-No minerals, nothing. He was even afraid to use his professional shampoos on it!
       At the time I was going through heavy breakings and was quite a nervous wreck, but now that my “happy days have come again,” some baby hair is growing in! Wow! Everything really is possible to Him!

Water Workouts: A Cool Way to Condition and Cross-Train Your Body
By Kathy Stevens, Focus on Health
       If you've been looking for a new and refreshing way to get or stay in shape, or if you're tired of sore feet and aching joints, water exercise may be for you. Because it's low impact and can easily be tailored to match your abilities, everyone from athletes to seniors can benefit.
       Working out in the water can be a great way to gain cardiovascular stamina, improve strength and flexibility, enhance body contours, increase circulation, rehabilitate healing muscles and control weight.
       Taking Advantage of Water: To appreciate why water training works so well, you need to understand water's unique properties. In water, you have almost no gravity. You're relieved of 90% of your body weight, so you become buoyant. This frees you to move in new ways. You can float, bob, and relax without feeling like you're putting out an effort. Yet water provides 12-14% more resistance than air, so moving through it is like having weights all around your body.
       Burning Fat, Building Muscle: In a widely-publicized 1987 study on the benefits of water exercise, swimmers reported that they didn't lose any fat, or didn't increase their rate of fat loss. But these swimmers swam in cold water, which meant they needed a layer of fat to keep them warm.
       Most swimming workouts take place in pools filled with warm water-82 to 84 degrees F (25-28 C), versus typical ocean temperatures of 50 to 60 degrees F (10-15 C). In the past several years, researchers have shown that some people who do rhythmic water exercise, such as water aerobics, are able to burn just as much fat and build just as much muscle as they could in land exercise programs.
       Let's take a look at some of the most popular workouts and how to maximize their benefits. If you are new to exercise, consult your doctor before starting this or any other exercise program. (Eve: Or counsel with your loved ones and the Lord.) And for safety reasons, avoid swimming alone.
       Swimming Laps: To make every lap count, consider these facts: A 150-pound (about 70 kg.) person who swims using a standard stroke at a 25-yard-per-minute (22 m) pace can burn 140 calories in 30 minutes. At a 50-yard-per-minute (45 m) pace, the same person can burn 250 calories in 30 minutes.
       When deciding how to pace yourself in the pool, simply calculate how many laps equal 25 or 50 yards. Then try to complete that number of laps in one minute. For example, to swim 50 yards in one minute in my 15-yard (13 m) pool, I would need to swim about three laps in one minute. To burn 250 calories, I would have to swim three laps in each minute of a 30-minute workout.
       Try to use different strokes to vary the muscles you work. Or consider doing other types of water exercise to keep your workout balanced.
       Going Vertical: The growing variety of vertical, or upright, water workouts includes water walking or jogging, water aerobics, water toning, water flexibility training, water therapy and rehabilitation, deep-water exercise and wall exercises.
       You can effectively strengthen your muscles with vertical water workouts because you experience 75% greater resistance than when you're swimming horizontally. This is because the vertical position maximizes the drag or pull of water against your movements. In traditional swimming, the goal is to minimize drag and to glide through the water efficiently.
       A Few Tips to Keep in Mind for Vertical Water Workouts:
*       Buoyancy supports the body and allows you to make larger movements than you can on land.
*       Intensity increases as you increase the size and speed of your movements.
*       Sculling and downward movements of the hands create balance and control.
*       Before you start using resistance devices, such as webbed hand mitts, make sure you are balancing your arms and legs to help coordinate and stabilize your moves.
*       For good muscle balance, make movements that work the body all around in various planes while maintaining proper body alignment.
*       To maintain alignment, keep your abdominals tight to support a long, upright spine and tuck your hips slightly under (particularly when moving backward).
*       Avoid holding a stretch for prolonged periods in cool water.
*       Drink plenty of fluid to avoid dehydration, which you may not notice because you're not feeling or seeing the effects of sweat or body heat.
       Easy Exercises to Try in Your Pool:
*       Jog toward one end of the pool and then push back.
*       Jumping jacks: Starting with the legs together, jump out and back.
*       Shoulder raises front and side.
*       Scissor steps with alternate arm punches.

Water Fitness Programs Are Making a Big Splash
By Karen Voight, Los Angeles Times
       Why are water programs so popular? First, water provides 12 times more resistance than traditional land-based fitness programs, with a lot less stress on the body. Water helps regulate your body temperature during strenuous exercise, and prevents overheating-a common problem for many outdoor fitness buffs.
       If you're pregnant, water helps reduce swelling in your joints and keeps you more buoyant at a time when gravity can make you uncomfortable. If you're overweight and running on land is too hard on your body, just jump in the pool. Depending on water depth, your body "weight" is reduced in the pool due to buoyancy, according to the aquatic association. (Eve: Because of the buoyancy factor, water exercises do not work to strengthen the bone density of women at menopause age and beyond. Low-impact, land-based exercises can help prevent the loss of bone density, and resultant osteoporosis, that can come at this age. So it's good to pray and ask the Lord if you need to combine these exercises with walking or some other land-based activity in order to keep your bones strong, if you are at the age when your bones can become more brittle due to loss of estrogen.)
       There is a long list of traditional strength-building moves that are quite challenging when done underwater. To wind down, you can perform a variety of graceful stretches that improve flexibility, coordination and posture.
       Here are several tips if you want to take the plunge:
       * The pool temperature should be about 82 to 85 F (25-28 C), for optimum conditioning. If it's lower, your muscles will get cold. If it's higher, you risk overheating.
       * For maximum effectiveness, perform the movements in chest- to waist-deep water.
       * When doing vertical exercises, try wearing aquatic shoes for added cushioning and shock absorption during the bouncing movements. You'll also be more comfortable with movements that require pivoting on the ball of the foot.

Get Into the Swim of Things
American Council on Exercise
       Also known as aquatics, water exercise is one of the best non-impact fitness activities around, and just about anybody can participate. Pregnant women, the elderly or overweight, individuals with arthritis or those recovering from an injury can all benefit from the wide variety of aquatics classes currently available.
       Water Works Your Heart: Aerobic workouts in the pool are perfect for those who find the same movements on land too jarring or painful: running, striding, kicking, leaping and even dancing. Keep in mind that in the water, heart rate will be reduced by as much as 17 beats per minute when compared to land exercise. That's why it's so important to pay attention to how you feel. Your heart rate might indicate that your intensity is too low when you are actually exercising quite strenuously.
       Water Adds Resistance: The resistance of water is perfect for a strength-training workout-instead of using weights, the water itself provides the necessary resistance. One of the easiest ways to create resistance in the water is to cup your hands and push or pull the water away from you. Other devices, such as hand-held paddles and water chutes, can increase the resistance to provide a more intense workout.
       The Flexible Benefits of Water: One of the greatest benefits of water exercise is its effect on flexibility. Water is a welcome environment for performing stretches that might otherwise be difficult on land. Because the effects of gravity are lessened, you can move your joints through a wider range of motion and achieve long-term flexibility.
       The pool is a fun place to feel like a kid again and get a great workout. In fact, instead of feeling out of breath or exhausted, a water class can leave you feeling surprisingly calm, yet energetic. So, even if you're a dip-your-toe-in-the-water type of person, don't be afraid to take the plunge into water fitness.

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PREGNANCY AND CHILDBIRTH

ASK A MIDWIFE
Your questions, answered by Rose Midwife

Hemorrhage helpers
       Q: What causes women to hemorrhage when they give birth?-I understand that if you do once you're likely to do it again. I was recommended to eat alfalfa throughout my second pregnancy and it really helped; no problems at all that time around. But are there any simple techniques that birth helpers can be aware of which can help in a case like this, to stop the bleeding if it should start, or anything like that? I guess my question is twofold: What exactly are the risks, causes and dangers of hemorrhaging, and is there anything you can have handy to help should the situation happen say in a home birth, or a third world hospital where people are not prepared to use natural remedies? -From Jasmine, USA

       A: First, there are many things that could cause a woman to hemorrhage at birth. It can be due to placenta malfunctions or malformation. It can be due to poor eating before and during pregnancy, even only during the first three months. It can be due to vitamin E deficiency or vitamin K deficiency. It can be due to infection or high fever, especially just before the birth. It can be caused by a large baby or twins-and oddly enough, redheads are more likely to hemorrhage than others. Or you may never know the exact cause.
       However, because it can be caused by so many different things, one hemorrhage does not mean you'll have another. The doctor or midwife wants to know about your previous hemorrhage so as to be prepared in case you do have another. As nutrition causes a great deal of problems in pregnancy and birth, this is the first place to look when these things happen, and also the easiest to correct.
       I would think you must have had a natural problem with the pregnancy in which you hemorrhaged, since the alfalfa helped.
       There are natural herbs that can stop a hemorrhage, but you have to know about herbs, where they grow and how strong the ones you're using are, when they were picked, how old they are, etc., so this is not an easy answer.
       The doctor or midwife supervising the birth should be qualified to handle a hemorrhage and should carry the necessary drug, herb, etc., to stop one. In most emergency births the Lord knows you don't know what to do and doesn't usually require it of you. I had one mother who had nine children and hemorrhaged in all eight of the attended births she had.-But in one birth the baby came so fast that it was born at home before she could get to the clinic, and she did not hemorrhage in that one. So prayer and the Lord are still your best defenses, and nutrition is the part that you can do, then the Lord will be faithful to do the rest.

Post-childbirth girdle?
       Q: I've heard some people recommend that right after you have a baby, to tie up your stomach with a towel or a special belt to help it to go down quickly. What do you think about this? -Anonymous

       A: This is done in some cultures. I haven't seen it help nor hurt; some mothers have said that it feels better to do so. So if you try it and you like it, it's fine to do. And if you don't want to try it or don't like it, that's fine too. Go as the Lord leads you.

Caesarean recovery
       Q: My wife wants to know more about caesarean deliveries (when you know in advance you're going to have one). Do you have any advice, counsel or recommendations for preparation, recuperation, etc.? -Marcos

       A: The mother will be recuperating from childbirth and major surgery, so she should take plenty of time off after the birth, a good two weeks. She should also make sure to start walking from the first day on, so she doesn't build gas-which is quite painful. It's important to maintain good nutrition also. (Eve: Please stay tuned for an upcoming feature on C-section deliveries, with more tips, dos and don'ts. And mothers, if you have any experience along this line to share, please write in today! Thank you!)

Girdles ahoy! From Sara D., USA: When I had an emergency fallopian tube pregnancy some years ago, my doctor told me that the operation and recovery was just like the recovery after a C-section delivery. I was amazed at how difficult it was to even move around during the first week or two. I had to have my diaper changing table raised, because it was so difficult to bend or lower the baby in my arms to the table. My entire abdomen felt heavy, as if it were “falling out.” What helped me most was when another dear mommy, Brazilian Sunny, lent me her tight elastic panty girdle. It held all that abdominal pressure in from waist to legs, and thus allowed me to get around more, and walk and bend without that discomfort.

Roller coaster warnings
       Q: On most roller coaster rides there are warnings that they are not recommended for use by PG mothers. Is this just a precautionary measure, or particularly for those in late pregnancy? Or is there any specific danger to pregnant women in general from these type of rides, if you are in early pregnancy, good health and not prone to miscarrying? -Joan Clair, USA

       A: You're right that these rides can be harmful to all pregnant women, but they are especially risky for those in early pregnancy, late pregnancy, or a mother with high risk of miscarriage. The sudden jolts and turns of these rides are very hard on the uterus, and therefore on the pregnant mother and the baby. These warnings are up, as many pregnant women do miscarry after riding these rides.
       Another warning of this sort is found on hot tubs and steam baths. This is because the heat raises the body temperature and therefore can give the baby a fever and can make the water in the water bag too hot for the baby. These types of warnings are normally good to follow.

Three tips for a first-time pregnancy
From SGA Joan (of Stephen, mother of 5), Hungary
       Having gone through five full-term pregnancies and two other early incomplete pregnancies, the first thing I'd like to say to any woman having a baby (especially your first!) is: RELAX!
       Pregnancy can be accompanied by so many worries: “Is my baby growing right? Am I eating the right things? How will this change my life?” (Not to mention the added concerns if you are a single mom, or just getting together with someone, or “doing 20 months”!)
       Early pregnancy certainly brings along a variety of emotions, so relaxing and trusting the Lord are imperative. It's so important to go to the Word and re-establish within your heart that you really believe the Lord is in control. When your faith is wavering it's all the harder to accept the changes. But when you just relax and rest in His arms, He can give you “peace that passeth understanding.”
       When you are resting in Him and committing things to Him in prayer, He can make up for the lacks. For example, if you are very worried because your Home is not well-off financially and you don't have all the food it talks about in the pubs-well, PTL! Some of my healthiest babies were born when I was in difficult field conditions, all glory to God!
       My second and third points are more physical: Eat right and exercise!
       Most mommies soon learn that in early pregnancy you need to eat before you get hungry (which makes for almost non-stop eating, ha!). To be safe, you should eat every one-and-a-half to two hours. If you wait till you start to feel hungry, by the time you try to figure out what you want to eat and start to prepare it, you're already “past the point”! So help yourself by being a step ahead and have some easy-to-make, easy-to-grab food nearby.-Or start thinking about your next snack before you get that feeling!
       Don't worry-this phase passes, and this “snack dependence” does not become a permanent new feature in your personality. Pregnancy-especially the first three to four months-is not a time to be too concerned about weight gain, but rather about feeling good and having a healthy baby.
       Staying physically active and having some exercise every day is also imperative to good health. Generally your body will tell you if you are overdoing and you should avoid pushing it. (Or if any particular activity causes spotting-small amounts of pink or red discharge-you should stop the activity and get some bed-rest!) But walking, swimming, dancing, gentle aerobics, etc., all help to keep you fit. You will feel the benefits both during your pregnancy, as well as at your labor!

Getting Your Body Back
By Franny Shuker-Haines, Baby Workshop Web site
       For most of us, having a baby is a life-changing event that forever alters our marriage, sleep, heart, and body. Many of you may have heard the old adage "It takes nine months (of pregnancy) to get in this condition, and it takes nine months to get back to normal." I am much more inclined to agree with a friend of mine who gives herself two years to get back into shape after each of her children.
       My own track record is somewhat spotty: I finally lost all the weight from my first child when she was about 18 months old. I never lost the weight from my second, and I bounced back from my third at about a year (although I am now in the throes of losing the weight that was still left over from the second, so how do you count that?). In any case, my body has never really been the same as it was in those pre-pregnancy days, and that's the part that's important to address.
       My rational brain knows that some of those Victoria's Secret models have actually given birth, but that fact just won't compute when I look at their unscathed stomachs and lush, bouncy breasts. The women I know have stretch marks. And I don't mean just a stray line or two over on the sides of their abdomens. (As a friend of mine once said, "It's like a road map down there!") And the women I confide in say their breasts are either smaller than ever or larger than ever after breastfeeding-but in both cases not nearly as firm as ever.
       Gone are the days when you could fit in a quick run before breakfast or a nice lunch hour at the gym. From dawn till dusk (and well beyond) you have a needy being in your charge. You can't always count on a shower, much less an hour to put on sweats, go out and sweat, come home and remove sweat, and get dressed again for more endless hours of parenting. Some foolish souls suggest we exercise while baby naps. I say, "Right, I'm going to spend the only free moment I have in the day bouncing around in front of a video instead of the 3,000 other things that need to get done around the house?" (Or-this is always happening to me-catching 40 winks myself!)
       Yet there are days when you look in the mirror, or pull on that one pair of sweat pants yet again, or make the mistake of trying on some tailored outfit from your previous life, and you fall into despair. When will I ever look like myself again?
       As for the eating/exercising thing: I am no role model, but I know the experts are right when they say that it's more important to alter your basic eating habits than go on a diet. Try eating fruit instead of a fatty snack. Don't go hungry-fill up on good stuff like veggies and soup and whole grains. Oh, I know you know all this, but it does bear repeating, just to remind you that your body is doing an amazing amount of work right now and it deserves the best fuel you can give it.
       Exercising can be tough, too. But, again, try to alter your attitude of what it means to get moving. It doesn't have to be a full-blown workout; it can be a walk to the corner store when you run out of milk; scaling the stairs on foot with the baby in a backpack; turning on the music and dancing with your baby in your arms (trust me: he will love this!). It all adds up. It all "counts." If you can think of all these changes as positive things you are doing to take care of yourself, instead of punitive things you are doing to get a wayward body back into line, it will be much easier.
       Finally, prepare yourself for this: Your body may never be the same, even if you do lose the weight. Pregnancy changes you. Think of these changes as battle scars, war medals, rites of passage, signs of wisdom-but in any case, the end result of a miracle. And it's a miracle that you have made. What's a little tummy in the face of that? Wear it with pride.

* * *

FEEDBACK

Eve and Kidland are very valuable magazines, as well as entertaining. We might find some of the same tips on the Web, but it sure is nice when all that "wading through" is done for us; and to be able to read the articles together with the Lord's messages makes them feeding and much more reliable.
       Chris and Ursula, Martin and Ella, Holland

All of us girls really enjoy Eve. I've been thankful for all the fitness advice and ideas and other health tips for us girls on so many subjects. There is something for everyone. It's something I find interesting and always look forward to in the mailings.
       Ruby, Hungary

       The Eve is filling a great need for me, especially now that I am at a certain age. I find it invaluable!
       Tabitha Praisemore, England

Our teen girls and I always look forward to getting Eve. It is so informative and helpful, with so many beauty tips and all. It is helping us girls to take better care of ourselves. Thanks so much!
       From Abi, India

I've been married to the same woman for 23 years, and we still enjoy each other. I have had the pleasure of sharing with several women in the Family, and I still lead an active love life. Reading the Eve [article on fantasies] made me wonder what kind of fantasies people need in order to enjoy another person who is created unique and special by God? Loving that one individual with your whole heart was always enough for me. I do not understand why such childish counsel is published, because some people might think they have to live up to these kinds of fantasies in order to achieve a greater spiritual level.
       FGA man, Austria
       (Eve: Dear Family, we pray that the various tips and sex spicers that we have printed are and will continue to be a blessing to you. We wanted to reiterate that just because something is printed in Eve does not make it the “new standard” for the Family or even something that will be of interest to everyone. The tips and ideas put forth in these mags are for each person individually to look over and pray about, and then apply or not apply as they personally see fit.)

* * *

MIDLIFE AND BEYOND

Jack Benny said, "Age is strictly a case of mind over matter. If you don't mind, it doesn't matter."

It's soya cool: I read in the END that menopause symptoms are helped by using soya. I started to eat one teaspoon of soya lecithin a day and after one week all my symptoms-like hot flashes, etc.-disappeared. TTL!
       From Gloria, Hungary

Hitting the 50-mark: I wasn't sure how I'd cope with the awesome experience of turning 50, but my Home made it a very pleasant experience. The night before that eventful day we had our monthly Home fellowship activity, which the young people in our Home planned. The FGAs were to dress up as hippies, and the young people however they wanted.
       It was a bit like time travel to think back to those days, and I had fun making my outfit as genuine as possible. Then, with the soft lights and the Strange Truths CD in the background, and all these “far-out” dudes and broads sitting around, everyone took me by surprise by singing “Happy Birthday,” served up with a decaf mocha cake-mmmm!
       Then we had a lot of fun when they announced that the FGAs were to take turns giving a capsule testimony of how the Lord brought each of us from the System to the Family-a lot of fun and laughs, and discovering all sorts of surprises about each other that we never knew before.
       The next evening, which was my actual birthday, someone sweetly volunteered to teach my Bible class so I could have some extra time with the Lord to hear from Him (besides the prophecies that were given to me by others). Then the next night the Home arranged for me to go out to dinner with one of the uncles, and we had a sweet date afterwards. All that love and attention sure warmed my heart and made me feel really loved and cared for, both by our dear Jesus and His wonderful Family. I want to recommend such a personal touch for others tipping the age scale-it really works wonders! (Probably just as appreciated at the 30- and 40-mark also!)
       From a woman in Taiwan

Getting moving with weight loss: I'll be turning 49 this month, and I guess I'm like a lot of us who are having a hard time facing the fact that we are getting older. It had been almost ten years since I'd been back in the States, and all the while growing older, turning gray and gaining weight. So when we made the commitment to go back to the field, among the many positive thoughts and benefits I entertained was, "Oh yes! I'll get back to the field and I'll lose weight-no problem."
       Well, it hasn't been that easy. Years ago, just living on the field, being active and busy, I had no problem maintaining my ideal weight. In fact, I hardly gave it any thought. But here in China, we've met so many people who just love to wine and dine us. Each one tries to impress us with truly wonderful food. The Chinese will many times invite you out to eat to show their appreciation and kindness. Well, they're killing me with kindness, ha! Just kidding.
       Anyway, I've had to face the hard facts that just the simple act of living on the field wasn't going to bring my weight down. Yes, it had come to that-I had to get desperate with the Lord and take appropriate action.
       So I found a VCD with a very good exercise program from Australia, and is wonderfully dubbed in Chinese so it can double as get-out and language study time. And I pore over each new issue of Eve for any exercise and weight loss tips. I'm just getting started, so please pray that I can be consistent and change my way of life. The Lord used the afflictions I was having with my painful feet to get me desperate for a change, so it's definitely a Rom.8:28 situation!
       From an FGA woman in China

Blossoms of Heavenly encouragement: I was telling David that it was just a miracle how on this faith trip I had sold ten CDs in one afternoon, when I was starting to catch a cold and felt just awful physically. Then this morning I had to stay in the hotel room because I had had a rough night. I prayed that if the Lord wanted me to go out anyway that He would stop the rain, but if He wanted me to spend some more time with Him, then to let it rain. Right away it started to rain real heavily!
       I thought again how incredible it is: I'm already 40 years old and never felt very pretty, and now with this cold-oh my! But still the Lord has helped me get out a lot of tools lately. I decided to open the window of my room, and right in front of me was a beautiful peach tree, just full of blossoms. It was such a pretty sight on this dark, rainy day. Then I got the following message:
       (Jesus speaking:) Do you see? You are like this tree! To Me, women aren't just pretty when they're 15 or 20 years old-they're pretty forever! Just like this tree: Even though it's many years old, still it blossoms every spring! You have given Me ten beautiful fruits, and I am so proud of you, My little one, for the great love you have for Me and My Word.
       When the winter of tests comes, do you think that the beauty is gone? No! Even during the wintertime I delight in the way you need My warmth, My hugs, My encouragement. I love the way you cuddle up close to Me and wait for the storm to pass.
       And when springtime comes along, you're just splendid with all those green leaves sprouting out all over you, all full of hope and renewed life because you trusted in Me. I will love you forever! (End of message.)
       From Madalena, Brazil

* * *

SEX AND ROMANCE

Love does not dominate; it cultivates. -Goethe

Personality Supplementation Program
       Prophecy given to a wife whose marriage was going through a difficult time.
       (Jesus speaking:) Your relationship needs some work, My love, and a lot of the fault lies with you. You're really letting yourself go in the spirit and it's sad. Try to shape up your act a little, to be a little more patient, a little more kind, a little more longsuffering. It wouldn't hurt you to review 1 Corinthians 13 every day, like dear old Dr. Koger used to do. It helped him, and it can help you too.
       It doesn't have to be your natural bent or inclination to be a certain way-I can supplement and augment your personality. I can fade out those undesirable traits that everybody has, and I can splice in a whole lot of extras that you've only imagined having.
       It's like those engineered plants-they take a certain type of bush or plant, and they fiddle with it and splice in a little of this and a little of that, things that will strengthen the plant, make it more bug-resistant, give it bigger or better or sweeter fruit-or even make it bear fruit when it wasn't doing so before. There's a lot they can do in this type of plant engineering.
       And that's exactly what I do with you, My beautiful plants and flowers. If you give yourself to Me, put yourselves unconditionally into your Gardener's hands, then I can slowly purge out some of the weaker strains and cause you to bear fruit that is bigger, better and stronger in every way.
       So keep coming to Me, My love, and keep letting Me work on and fine-tune your personality. You can make as much progress as you want to. You can change as much as you would like to. It's all contingent on your yieldedness, your openness, and your willingness to be what I want you to be.
       Of course it takes plenty of sacrificing and doing the humble thing, and it often takes a fair amount of breakings and hard knocks in the short term. People pray and weep and ask Me to take them and use them and make them what I want them to be, but then they're shocked when they start going through all kinds of trials and difficult situations.-Well, that's what the fire's for: to burn out the dross. The quicker way is to go through the fire. It's hot and it kills all that pride and the old man, but when you make it through to the other side you're shining white, a wondrous sight to behold. Now that's so much better than clinging to your old self, isn't it?
       Keep on going for Me, My love. There's so much more ahead for you. The future is as bright as the promises of God. “When He has tried me, I shall come forth as gold.” Cling to that promise and don't let it go. Make it your motto, your creed. I will make a way of escape, and when you see it, you will know that the time has come. I will not suffer you to be tempted above that which you are able. That is My promise, and I cannot lie.

Hot fingers!
From an SGA female
       I loved your section on fantasies (see Eve #13), which can really get you in the mood for some amazing stuff! Of course sex doesn't always need these kind of boosters, just like couples may not always need to roll dice for their date … but I guess variety is the spice of life!
       Another great way to use those wild imaginations that some people have is to put your thoughts, feelings, wants and desires down on paper. If you are writing someone you love-perhaps you have to be away from each other, or you just want to draw up a sexy love letter-try writing some sex scenarios down. (Eve: If you don't have a good imagination, you can ask the Lord to give such a letter in prophecy.)
       It's a great way to express the love you have for not only your mate or earthly lover, but also for the Lord. The awkwardness or pride that sometimes gets in the way when you're together in body-you know, that “Boy, that didn't make sense!” thought that creeps in sometimes when trying to express your feelings-just isn't there. It's just you and your keyboard.

Check your lubes
From Carmel, Indonesia
       I read in an article somewhere that research proved condoms “break” easily when used together with oil-based lubricants or any oil, such as petroleum jelly, baby oil, scented oil, palm or olive oil, etc. But that water-based lubricants were safe, such as KY jelly. So you'd be wise to check the ingredients on the labels of any lubricants you'll be using together with condoms, to be sure they aren't oil-based.

Read His Lips: Translating Guy Talk
By Rhona Raskin, UnderWire
       Communication snags in relationships can be predictable (such as one person speaks English, another French), but most are subtler than merely tripping over whether “Je t'aime” means "I like you" or "I love you" (it can mean both).
       So here's what you do when a man's lips are moving but you can't read them:
       1. Don't confuse fighting with communication. Some people demonstrate their love with arguments or debates. Although this does fill in the audio void, it does little to enhance romantic aspirations. A friend of mine makes a point of standing in front of the TV in her underwear when she wants to ask a vital question and her hubby is watching. Few men will choose a TV show over a real live woman dressed in Apparel Lite.
       2. Don't ask him to read your mind. If something is tugging on your heart, say it out loud. You might think you are sending out body signals that can be read from the international space station; he might be distracted or shortsighted. Don't count on subtle. Women often blame men for creating a relationship with a mute function on, but when they finally ante up the nerve to address the hush in the house, he is surprised. Why? Because he thought everything was great and she hadn't said differently.
       3. Be direct but tactful. Say your truth, especially if you can deliver it in a palatable way that leaves an opening for response. The accusatory “You never talk to me anymore” is hardly a clever conversational opener. “I really miss those times we sat around with a glass of wine and talked about what we wanted to do in five years” is better. “I miss your input and I'd love to hear what you have in mind-you're always so inventive” is best.
       4. Lower your expectations. Your ever-laconic mate cannot turn into a sparkling conversationalist on demand-and in the correct format. Expecting Mr. Strong and Silent to morph into an in-house orator is like asking a pet porcupine to help you shop. Some men are just more action-oriented. Allow him to show his feelings through deeds instead of words.
       5. Help the poor guy out. It is amazing the number of women who write about longing for a witty debate on the latest world events, but then fall in love with men who find no pleasure in the exercise-and never did. If you crave words, how about some assistance? Point out the mushy card section of the stationery store. Say you'd like him to show you one that illustrates his current feelings. Start a conversation with “I'd really like it if you would let me in on your thoughts about going away at Christmas. Do you want me to go ahead with plans or do you have an idea of a great vacation?”
       6. Choose your moment carefully. In football season, stow major decisions in the "later" file. A good time is after making love-before he runs out of steam and while his senses are still revved up. Some women find that playing with his neck/hair/chest helps to keep the conversation clock from running down to zero. Use the glow and the unlocked passions of the preceding few minutes.
       Another technique is to assume you know the answer-a type of relationship ruse. You say, “I guess you were thinking the trip to New York is too expensive. Let's think about Boise instead.” He may reply, “Yes, we can stay with my hunting buddy for free” (stay silent and try again later). Or perhaps, “No, you're wrong. I was thinking we should reschedule in the fall because I have this huge court case to prepare” (stay silent and try again later). Either way, you will have a tidbit to build on.
       7. Assume the best. Most men mean well. They often think a relationship tune-up will solve all the glitches of the preceding several weeks, and will generally graciously and with major deliberation devote themselves to a real heart-to-heart if they are explained the need. Don't assume someone else will address the problem-or even know something is bothering you.
       8. Don't repeat yourself. People with great history can drift apart because they don't share new experiences. If you want a dialog buddy, offer an appealing invitation and choose your topics carefully. "Explain exactly what the halfback does as opposed to the fullback" has more possibilities than "explain one more time why you always have to park 10 blocks away from the theatre instead of paying at the pay lot.”

It's the little things…
       Reading your individual reading material on the same sofa while playing footsies the entire time.

* * *

NON-ESSENTIALS

Don't Stand for Poor Posture!
By Kathy Smith
       Racing out the door in the morning, you stop at the mirror for a last look. Quick assessment: Am I pulled together? Is my hair cooperating? Do I need to put a bit of makeup on in the car? But with all that, you miss the most obvious thing. That head-on view just doesn't reveal what the rest of the world sees plainly.
       I'm talking about your posture.
       Posture is your calling card. Strangers make snap judgments about you based on how you stand and carry yourself. Posture is just as powerful as your speech and facial expressions in communicating who you are, how you see yourself-and, most of all, in determining how you'll be treated by others.
       Whenever I check out the crowd at a mall or airport, it's a virtual sea of slouching. From teenagers affecting languid, fashion-model droops to older folks who seem to stand in a permanent cringe-there are as many postures as there are personalities.
       Whatever your body type, though, be assured: Anyone can stand taller. And the benefits are huge. When you stand and sit with good posture, you're less likely to injure yourself in daily activity. Your internal organs have room to breathe. You radiate confidence and command respect. Your clothes fit better and you can get through the day without fatigue.
       Best of all, improving your posture makes you instantly look slimmer.
       So what is good posture? Tell someone to "stand up straight" and they'll most likely snap to attention like a new recruit. But military posture is an exaggeration-a pose, like that of a ballerina or bodybuilder. Good posture shouldn't be a strain. In fact, what makes it "good" is that it puts the least strain on your body.
       Although we speak of "standing straight," your spine isn't actually straight-at least, a normal spine isn't. The normal spine forms a gentle wave that curves in at your neck and low back, and outward in your mid-back and at the base. These curves allow your spine to flex like the coils of a spring, providing a floating suspension system for your head.
       In proper standing posture, the natural curves should be maintained, and your ears, shoulders, hips, knees, and ankles should be "stacked" above each other in a straight line. Your shoulders should be relaxed and your knees slightly bent.
       The same rule applies when you're sitting: ears, shoulders, and hips should align. You can ensure this by placing a rolled-up towel or pad at your lower spine to support the lumbar vertebrae.
       Good posture requires a coordinated effort between the muscles of the spine and abdomen. Standard ab crunches are a simple and effective way to strengthen the abs. And, in a moment, I'll describe an exercise you can do anywhere to help strengthen the muscles of the upper back.
       Besides stronger muscles, though, one of the big secrets to improving your posture is flexibility. When you've held your shoulders and upper back in a forward slouch for many years, the muscles and ligaments of the upper chest tend to shorten. If this happens, proper posture will feel like an effort and may not even be possible. It's as if your shoulders are spring-loaded to return to a slouch.
       The first order of business is to become limber enough that you can stand up straight. Once you are, you'll find that good posture is not so difficult.
       Here are some moves that stretch the muscles and ligaments in the chest and the back of the neck to make it easier to bring the body into proper alignment. Following them is the strengthening exercise for the upper back.
       Chest Stretch: Clasp your hands behind your back. Straighten your arms, then lift your hands and chest. Take a deep breath and feel your chest expanding. You'll feel a stretch in the front of your shoulders, too. Hold for 10 to 30 seconds.
       Forward Neck Stretch: Sit or stand up straight. Relax your neck and let your head bow gently forward until you feel a stretch all along the back of your neck. Without straining, try to touch your chin to your chest. Hold for 10 to 30 seconds.
       Upper Back Squeeze: This exercise will help elevate your ribcage, allowing your shoulders to sit back naturally. In a standing position, place your hands on your hips slightly behind you, fingertips pointing down. Pull your elbows together behind you. Feel the muscles of your middle back drawing your shoulder blades together. Squeeze for several seconds and release. Do 1-2 sets of 8-12 repetitions.
       Of course, a change in your posture won't happen by itself. It will take reminding yourself again and again. It's worth it. These strengthening and flexibility exercises will help-and so will the compliments you'll get!

feature: Star Anise

Star Anise Is an Exotic Spice
By CeCe Sullivan, Seattle Times
       Open a bottle of star anise and you almost expect a genie to escape. The wondrous aroma of this seductive spice, with its scents of licorice and fennel, caramel and vanilla, evokes exotic images of sailing ships and caravan routes winding through mysterious foreign lands.
       Beautiful as well as aromatic, star anise is the star-shaped fruit of a small evergreen tree belonging to a magnolia family native to China. Its yellow flowers are followed by brown fruit that opens, when ripe, into six to eight pointed star shapes. Each point encases a brown shiny seed. (In China, the spice is called jiao hui xiang, which means "eight-horned fennel.")
       The Chinese use star anise as they do cinnamon-not ground in sweet desserts, but whole in braised meat and poultry dishes. When the spice is ground, it's one of the distinctive flavors that makes up Chinese five-spice* powder. And in Europe, the pungent French liqueurs Pernod and Pastis capture their characteristic licorice essence from this spice.

[*Chinese five-spice: A blend of star anise, pepper, fennel seed, cloves and cinnamon. Used in Oriental recipes. To make your own, blend equal parts: dried anise seed, anise pepper (aka sichuan peppercorns), fennel seeds, cloves, cinnamon.]

Star Anise Apple Crisp
Where's the cinnamon? You won't miss it. The mellowness of nutmeg and the licorice flavor of star anise do the work instead. If you can't find star anise, substitute ½ teaspoon of Chinese five-spice seasoning for the nutmeg/star anise combination.
       4 medium tart apples - peeled, cored, and cut into 1/3-inch wedges
       2 tablespoons lemon juice
       1/3 cup sugar
       1/4 cup (1 oz.) sliced almonds
       1/2 cup old-fashioned oats
       1/2 cup raw sugar
       2/3 cup flour
       1/4 teaspoon ground star anise
       1/4 teaspoon ground nutmeg
       1/3 cup butter or margarine, at room temperature
       1. Lightly grease a 9 x 9-inch baking dish. Preheat oven to 375 degrees (180 C).
       2. For the filling: Place the apple pieces in a medium bowl; stir in the lemon juice and sugar. Transfer to the pie dish.
       3. For the topping: Combine the almonds, oats, sugar, flour and spices in a small bowl. Add the butter and rub in with your fingers until the mixture clumps. Sprinkle the topping evenly over the apples.
       4. Bake for 40 minutes, until the topping is dark brown and the apples are tender.
       5. Serve warm with vanilla ice cream. Makes 6 servings.

Star Anise Ball
By Christine Dimmick
       Add a natural and aromatic licorice scent to your home with this star anise ball.
       Materials Needed:
       2 cups of whole star anise
       1 3-inch styrofoam ball
       1 yard of ribbon
       wood glue (can also use a hot glue gun)
       brown paint
       paintbrush
       Directions:
       1. Cut a 10" (25 cm) piece of ribbon and glue one inch of both ends to the top of your ball. This is to create a hanger for the ball.
       2. Mix a little water to the brown paint and brush the ball lightly. Let it dry. This will give an even color to the ball and cover any bare spots.
       3. When dry, apply glue to the back center of the star anise and stick to the ball. Keep going until you've covered the whole surface and apply close together.
       4. Make a bow with the leftover ribbon and glue to the top of the ball under the hanger.

Try Anise If…
       * You're hacking and hacking, but nothing's coming up. A popular ingredient in cough drops, anise contains the chemicals creosol and alpha-pinene, which have been shown to loosen mucus in the bronchial tubes and make it easier to cough up.
       * You wined, you dined ... and your tummy needs a bedtime story. There's a reason why anise-flavored cordials are drunk after dinner: Anise contains the chemical anethole, which helps relieve gas and settle a queasy-or just burgeoning-tummy. A cup of anise tea is a refreshing, elegant way to cleanse the palate after a big meal without the alcohol or calories of a digestif.
       * You need help priming the pump. Traditional herbal healers have long recommended anise to help a nursing woman's milk come in, and modern science suggests there's some reason to believe it works. Anise contains the compounds dianethole and photoanethole, which are chemically similar to the female hormone estrogen. If you're a new mom and would like to try anise, drink three cups of the tea spaced throughout the day.
       * You're throwing off enough heat to power a small city. If menopausal hot flashes have you wondering if you could fry an egg on your forehead, give anise tea a try. The same mild estrogenic action that makes it valuable for nursing moms may also help take the edge off your menopausal symptoms.
       From the Prevention web site

Caution
       Be sure to avoid confusing star anise with the similar, but smaller, Japanese star anise, which is poisonous.

Medicinal Action and Uses for Star Anise
From the Botanical Web site, and Reader's Digest Health Web site
       Star anise is named from the stellate form of its fruit. The seeds are often chewed in small quantities after each meal to promote digestion and sweeten the breath.
       In its different forms, star anise has many uses. The fruit is used in the East as a remedy for colic and rheumatism, and specifically in China for seasoning dishes. In Japan, the tree is commonly planted in temples and on tombs, and the pounded bark is used as incense. Star anise also has an antispasmodic effect on the intestines, thus relieving cramps.
       How to prepare: You should grind star anise seeds just before use.
       Typical Dosage: Star anise is taken orally. The usual daily dosage is:
       Ground star anise: 3 g.
       Essential oil of star anise: 300 mg

The Other Type of Anise
From Steffi, WS
       I personally have used anise for years. It's a favorite among herbal teas, and is very soothing to the tummy, a great digestive after dinner. In many countries they also give it to babies, not only with the milk decoction for colic, but just as a tea. (The infusion). My own children liked it when they were young. It's quite soothing to the stomach and tastes good too. Be sure not to mix too strong for young babies.
       The articles here deal specifically with star anise, also known as “Chinese anise.” Depending on your source of anise and where you are able to purchase it, star anise can seem stronger in flavor than regular anise seeds. Here is some info on the two types of anise.

The more common anise: Anise plant
Parts used: seeds
       Anise is an annual plant that grows wild, but is widely cultivated in many countries. The spindle-shaped, thin, woody root sends up a round, grooved, branched stem up to ½ meter (1½ feet) high. Small, white flowers appear in little groups. The downy, brown, ovate fruit is about ¼ cm. long. The whole plant has a fragrant odor, and the seeds taste sweet when chewed.
       Anise promotes digestion, improves appetite, alleviates cramps and nausea, and relieves flatulence and-especially in infants-colic. Anise water promotes milk production in nursing mothers. It can also be used as a soothing eye wash. Anise is said to promote the onset of menstruation when taken as an infusion. For insomnia, take a few seeds of anise in a glass of hot milk before going to bed. A tea made from equal parts of anise, caraway and fennel makes an excellent intestinal purifier.
       Preparation and dosage:
       Infusion: Pour 1 cup boiling water over 1 teaspoon of crushed seeds and steep 10 minutes. Take 1 to 2 cups a day.
       Decoction for colic: Boil 1 tablespoon seed in ½ liter of milk for 10 minutes.

Star anise/Chinese anise
       Star anise, or Chinese anise, has similar properties, and the seed of star anise is essentially used in the same way as the ordinary anise seed. It aids digestion and appetite, and helps relieve flatulence. The seed of star anise is chewed after meals to promote digestion or used by the Chinese for seasoning dishes, especially sweets.
       Preparation and dosage:
       Infusion: Pour 1 cup boiling water over 1 teaspoon of crushed seeds and steep 10 minutes. Take 1 to 2 cups a day.

* * *

CULINARY DELIGHTS

Debbie's One-bowl, Egg-less Cake
       From Love, China: So you want to make a cake and oops!-You find out at the last minute that you just ran out of baking powder or eggs or milk? Here's a recipe passed on to me from Debbie when in New Brunswick, Canada, that's saved the day more than once.-And it is really delicious. GBY, Debbie!

Sift:
       3½ cups whole wheat flour
       5 tablespoons cocoa powder
       2 cups raw sugar
       2 teaspoons baking soda
       1 teaspoon salt
       Add:
       1 cup oil
       2 teaspoons vinegar
       2 cups water
       Beat well. Pour in an ungreased 9” x 13” pan. Bake at 350° F (175° C) for 35-45 minutes. (Optional: Omit chocolate and use less sugar.)

Tester's Notes: We thoroughly enjoyed this cake! It came out light, fluffy and just delicious.-Quick and excellent!

Chocolate Zucchini Cake
       Sent in by Rose, Location Unknown
       3 cups whole wheat flour
       6 tablespoons cocoa powder
       1 ¼ teaspoon baking powder
       1 ¼ teaspoon baking soda
       1 teaspoon salt
       ½ teaspoon cinnamon
       4 eggs
       3 cups raw sugar
       1 ½ cups oil
       1 ½ teaspoon vanilla
       ½ teaspoon almond extract
       3 cups coarsely grated zucchini
       1 cup chopped nuts
       ½ cup chopped dates

1. Stir together flour, cocoa, baking powder, baking soda, salt and cinnamon. Set aside.
       2. Beat eggs in a large bowl until frothy. Gradually beat in sugar and oil.
       3. Add vanilla and almond extract. Fold in dry ingredients. Squeeze excess moisture from the zucchini. Fold zucchini, nuts and dates into batter.
       4. Pour into greased and floured pan. Bake at 180° C (350° F) for 1 hour and 15 minutes. Test with a toothpick. Let it cool before serving.

Tester's Notes: We heartily recommend this cake! Our testers were rather leery of trying this recipe out (the combination of “zucchini” and “chocolate” didn't sound too promising!), and when they saw the green-flecked chocolate cake batter, they were even more so. But the result was an amazingly moist, light and very chocolatey cake-without a hint of vegetable flavor. (And no green shows in the cooked version either, ha!) Try it out for yourself and see if you're not hooked!

Crunchy Museli Bars
(This is the recipe mentioned in “Diary of an SGA,” from GV 108.)
       12 tbsp. vegetable oil
       8 tbsp. honey
       10 tbsp. malt extract
       500 g. oats
       200 g. sunflower seeds
       100 g. sesame seeds
       100 g. desiccated coconut
       200 g. chopped dried apricots
       200 g. raisins

       1. Heat oil and honey in a pot until the honey is runny. It most likely will not mix with the oil but it will be about the same consistency. (You can also put it in the microwave for a minute for the same results.) Remove from stove and stir in the remaining ingredients.
       2. Press mixture into a greased pan (or line pan with wax paper).
       3. Bake for 20-25 minutes at 150 C (300 F), until golden brown. Mark into bars while still hot. Cool slightly, then cut and cool on wire rack. (If you use wax paper, you can just slide the whole thing out onto the wire rack.)

To Use Honey Instead Of Sugar When Baking…
       1) Use 2/3 cup of honey for each cup of sugar called for.

       2) For each cup of honey that you use, deduct about 3 tbsp. of liquid from the recipe. (This does not apply to yeast bread.) In baked goods add l/2 tsp. soda for every cup subbed.
       3) Reduce oven temperature by about 25 degrees F (10 C) and bake a little longer, as honey tends to make baked goods brown faster.
       4) If using honey instead of brown sugar, use some molasses with the honey.
       --From Feed Me, I'm Yours by Vicki Lansky

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