Emotional Health Healthy Living Heart Health Immunity Defense Weight Management

No Need To Suffer In Silence With The Silent Killer

High blood pressure (HBP) or hypertension, is known as “the silent killer” because it generally has no symptoms until it has done damage to key organs in your body.

However, there’s no need to despair, HBP can be managed in a similar way that diabetes can be managed.

Getting By With Pain

It’s been said that people will live with pain and discomfort until fear of what may happen in the future, motivates them to make a CHANGE.

So let’s get some fear going for those who suffer in silence with “the silent killer” – High Blood Pressure (HBP).

The future for you could be damaged arteries, damaged heart and / or last but not least, a damaged brain!

The 2017 Guidelines

The guidelines for treatment of high blood pressure (HBP) / hypertension published by the American College of Cardiology (ACC) and the American Heart Association (AHA) in November 2017, remain the current standard for the detection, prevention, management and treatment of high blood pressure.

Blood pressure categories in the current guideline are:

  • Normal: Less than 120/80 mm Hg;
  • Elevated: Systolic between 120-129 and diastolic less than 80;
  • Stage 1: Systolic between 130-139 or diastolic between 80-89;
  • Stage 2: Systolic at least 140 or diastolic at least 90 mm Hg;
  • Hypertensive crisis: Systolic over 180 and/or diastolic over 120, with patients needing prompt changes in medication if there are no other indications of problems, or immediate hospitalization if there are signs of organ damage.


Your Future – A Damaged Brain?

Types Of Hypertension

There ar two types of hypertension:

1. Primary – This kind of hypertension develops over time with no identifiable cause, however the following combination of factors may play a role in causing primary hypertension:

a) Heriditary: Some people are predisposed to hypertension, possibly because of genetic abnormalities inherited from their parents.

b) Physical changes: For example, there may be changes in the kidney function due to aging. This change may cause blood pressure to increase.

c) Lifestyle: Unhealthy lifestyle choices can lead to weight problems and increase the risk for hypertension.

2. Secondary – This develops as a result of underlying medical conditions and often occurs quickly. Underlying conditions may include: kidney disease, obstructive sleep apnea (when breathing stops for brief periods during sleep), congenital heart defects (heart defects present at birth), an overactive thyroid, side effects of medications, use of illegal drugs, chronic alcohol use, adrenal gland problems and certain endocrine tumors
Treatment Options

Treatment options for hypertension depends initially on the type of HBP. For example, primary hypertension may be treated with lifestyle changes and possibly medications.

Treatment for secondary hypertension normally focus on the underlying causes.

Management Approaches

The best way to avoid complications from HBP is to monitor your blood pressure regularly. You may purchase a blood pressure cuff to take your blood pressure at home.

Take your blood pressure and keep a record everyday. Take the record to your doctor appointments, to be read, so your doctor can see potential problems and take early action.

Click the image below for more on a blood pressure wrist cuff.


Lifestyle Changes

Diet changes to include plant based eating, avoiding behaviours that negatively impact on healthy living, regular exercise, adequate rest and reducing daily stress can make a huge difference in managing and / or getting rid of HBP.

For a first step in lifestyle change, I recommend the DASH diet. “DASH” means Dietary Approach to Stop Hypertension.

Following the DASH diet can help reduce blood pressure by a few points in two weeks. It also contributes to avoiding a number of other lifestyle diseases.

Click the image below for a 28 day DASH diet with workouts, to lower blood pressure and improve your health.



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Presented by

Louis Blake
Updated: June 20, 2020

© Copyright by Permission of:
ACandi Marketing Enterprises,
PO Box 2071, NMC, Piarco, Trinidad, W.I.

© Copyright All Rights Reserved.


Healthy Living Immunity Defense

Prevention Because There’s No Cure !!!

There’s no cure for COVID-19 (Novel Coronovirus).
So we’ll discuss who are most at risk and how to protect yourself and your family from this global health threat.

We’ll cover the following preventative measures:

  • Washing hands.
  • Avoid touching your face.
  • Coughing and sneezing.
  • Changing social etiquette.
  • Getting tested for COVID-19.


But First – Boost Your Immune System

Persons who are at great risk of serious illness or even death due to COVID-19, are elderly persons and those with underlying health conditions which weaken the body’s immune system.

So besides elderly persons, younger people with a compromised immune system need to minimize exposure to contracting COVID-19.

Boost immunity with a healthy lifestyle

Boosting the immune system in general starts with a healthy lifestyle. That means paying attention to your diet, exercise, getting adequate rest and practicing personal hygiene (washing hands, etc as covered later). A healthy lifestyle also includes avoiding behaviour and practices that put your health at risk (smoking, excessive drinking etc).

So let’s look at some specific ways to boost your immune system, please note this has nothing to do with treating or curing COVID-19, as stated in the first sentence “There’s no cure for COVID-19 (Novel Coronovirus).” :

The purpose of our recommendations here is to boost your immune system. It is about healthy living and strengthening your body defenses against infections

For more information on Vitamin C; Functions and Uses, including Optimum Daily Intake (ODI) for general health and various health conditions, See pages 170 to 181 (FOURTH EDITION) of “The Real Vitamin & Mineral Book”, by Shari Lieberman and Nancy Bruning. Click the image below:

Persons Most At Risk

Dr Nancy Messonnier, director of the United States’ Centers for Disease Control and Prevention (CDC) National Center for Immunization and Respiratory Diseases, said at a press briefing on March 10, 2020, that risk can be looked at in two ways. “There is risk of being exposed and getting sick from this virus and there is risk of getting very sick or dying from illness with this virus.”

The risk of being exposed and getting sick is based on being in contact with persons who are sick with COVID-19. That risk varies based on travel restrictions and protective measures we’ll discuss later.

Dr Messonnier, noted that based on data coming out of China, most people will not develop serious illness. However she said “The highest risk of serious illness and death is in people older than 80 years. People with serious underlying health conditions also are more likely to develop serious outcomes including death.

The underlying health conditions include diabetes, heart disease, or lung disease, said Dr Messonnier. In general, diseases which weaken the body’s immune system increase the risk of serious effects from COVID-19.

The elderly – at high risk

Washing Hands

As you go about your daily activities, you use your hands to open doors, push elevator buttons, greet persons (shaking hands), touch hard surfaces, pick up or handle a variety of things. All or any one of those surfaces you touch may be contaminated with germs including the COVID-19 virus. Therefore you need to thoroughly wash your hands to get rid of possible hazards to your health.

Washing Hands – Steps to take:

  1. Wet your hands with water.
  2. Apply soap.
  3. Rub the palm of your hands in a circular motion thoroughly.
  4. Rub the back of your hands thoroughly.
  5. Interlock your fingers and rub your fingers thoroughly.
  6. Hold one of your thumbs and rub thoroughly in a circular motion. Repeat with the other thumb.
  7. Place the tips of your fingers (including thumb) in the palm the other hand and rub the tips of your fingers thoroughly. Repeat with the fingers of the other hand.
  8. Rinse off completely with water.
  9. Dry hands thoroughly with a paper towel and throw away the used paper towel in a bin.

If you do not have soap and water readily available, apply a hand sanitizer that contains at least 70% alcohol for steps 2 to 7 above.

Click Here for handwashing video

Avoid Touching Your Face
Medical experts state that COVID-19 enters the human body through the mouth, nose and eyes. The virus which can be on contaminated hands can be introduced to your nose, mouth and eyes by your hands, in touching your face. Hence the advice “avoid touching your face.”

That however, is easier said than done, because touching the face have become second nature for most of us.

The challenge therefore, is to become conscious of our habit of touching our face and in that way take control, to change that habit.

Coughing And Sneezing

If you need to cough or sneeze, it’s best to use a tissue to cover the cough or sneeze and discard the tissue immediately into a covered bin.

If you do not have a tissue at hand, cover your mouth with your upper arm, cough or sneeze into the crook of your elbow.

The important point to note here is, to prevent spreading contamination from your cough or sneeze into the open air. Block your cough or sneeze to protect others.

Block coughs & sneezes

Changing Social Etiquette

In Western cultures greeting others normally means shaking hands or hugging and kissing on the cheek. All those will have to stop, so no more shaking hands, hugging or kissing.

In fact practice ‘social distancing’ or keeping six to 10 feet away from other persons (a CDC recommendation). Avoid crowds, airports,sea ports and non-essential travelling, that means postponing or cancelling vacation plans.

Yes, a drastic change in lifestyle and the way people normally interact socially. But it’s all for the greater good – stopping the community spread of COVID-19!

Getting Tested For COVID-19

COVID-19 is a flu virus (respiratory illness) like the common cold, Severe Acute Respiratory Syndrome (SARS) and the Middle East Respiratory Syndrome (MERS).

COVID-19 symptoms include:

  • shortness of breath
  • coughing
  • fever
  • acute diarrhoea


If you or a family member experience at least three of the above symptoms; get tested for COVID-19. Please note, if those symptoms are not present and the COVID-19 test is given, it can produce a “false negative” result. That means if the virus is truly present but not showing symptoms, a negative result may be produced and only when the symptoms become obvious would a “positive” result be produced.

It is best to avoid contamination of others, by notifying health care professionals of symptoms by phone and request a test. The Trinidad and Tobago Government arranged for health care professionals to visit persons at home to conduct the tests and if necessary take the patient by ambulance to quarantine at hospital.

Got COVID-19 Symptoms? Get tested !!!

Presented by

Louis Blake
Originally published: March 20, 2020
Updated: April 1, 2020

© Copyright by Permission of:
ACandi Marketing Enterprises,
PO Box 2071, NMC, Piarco, Trinidad, W.I.

© Copyright All Rights Reserved.


Healthy Living


ACandi Health Blog Reviews – Optimum Health Series

Review # 5 – Nutrition


Human beings need four basic nutrients:

  1. Water
  2. Carbohydrates
  3. Proteins
  4. and Fats

In addition to those four basic nutrients, we need vitamins, minerals and other micronutrients to make up a healthy diet.

Drink Only Pure Water

We dealt with one class of micronutrients, that is, phytonutrients, in ACandi Health Review # 1. Information on vitamins and minerals will be published in Review # 6 – Diets & Supplements.


Our bodies are made up of between about 40% to 70% water depending on the percentage of our body fat.

Two important organs of our body have high percentages of water: the brain 70% and the lungs about 90%.

About 83% of our blood is water, which helps digest our food, transport waste and control body temperature.

We therefore need to drink enough water daily to maintain healthy living. It is recommended that adults drink 8 to 10 eight ounce glasses of water daily.

The amount of water an adult drinks should increase depending on that person’s activity based on lifestyle and age.

It therefore makes complete practical sense to ensure that the water we drink is the very best quality drinking water.

NSF (National Sanitation Foundation) International (see the ‘Reference’ link below) is an independent, accredited organisation that tests and certifies products to protect the world’s food and water consumer products and environment.

They have established the following international standards for home use water filter systems:

  • NSF/ANSI 42 – Drinking Water Treatment Units – Aesthetic Effects

    The Aesthetic Effects standard is used to verify that a drinking water filter effectively removes contaminants that cause undesirable odour and taste (chlorine, particulates).

  • NSF/ANSI 53 – Drinking Water Treatment Units – Health Effects

    This standard is used to evaluate whether water filters are effective in removing a wide range of chemicals and gases that present a health risk to consumers. Those contaminants include: Cryptosporidium, Giardia, lead, volatile organic chemicals (VOCs) and MTBE (methyl tertiary-butyl ether), that may be present in public or private drinking water.

  • NSF/ANSI 55 – Ultraviolet Microbiological Water Treatment Systems

    NSF/ANSI Standard 55 establishes the minimum requirements for the certification of point-of-use/point-of-entry (POU/POE) ultraviolet (UV) systems and includes two optional classifications:

    Class A systems (40 mJ/cm2) are designed to disinfect and/or remove microorganisms, including bacteria and viruses, from contaminated water to a safe level. Class A systems may claim to disinfect water that may be contaminated with pathogenic bacteria, viruses, Cryptosporidium or Giardia.

    Class B systems (16 mJ/cm2) are designed for supplemental bactericidal treatment of public or other drinking water that has been deemed acceptable by a local health agency. Class B systems may claim to reduce normally occurring nuisance microorganisms.

For a residential water filter system that has ALL OF THE ABOVE Water Treatment System NSF Standards; Register As A Customer at The Vitamin Store – Click Here !


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Carbohydrates supply energy to the body. They are divided into two categories: Simple carbohydrates or simple sugars such as fructose (fruit sugar), sucrose (table sugar) and lactose (milk sugar). Fruits are rich sources of simple carbohydrates.

The other category Complex carbohydrates are also sugars but with molecules forming longer and more complex chains than simple sugars. Complex carbohydrates also include fibre and starches. Rich sources of complex carbohydrates include: vegetables, whole grains, peas and beans.

When choosing carbohydrates for your diet always select unrefined foods like fruits, vegetables, peas, beans and whole grain products. These foods contain fibre, vitamins, minerals and phytonutrients.

Peas, Beans & Whole Grain foods


Proteins are complex chemical compounds that break down into amino acids during digestion. They are essential for the constant repair and replacement of body tissues.

Like carbohydrates there are two categories of proteins, one being Nonessential amino acids which the human body can synthesize from other amino acids.

There are however amino acids that the human body cannot synthesize, these must be ingested, they are called Essential amino acids.

Protein sources are also classified into two groups. Complete proteins which contain ample amounts of essential amino acids and are supplied by meat, fish, poultry, cheese, eggs, milk, soybean products and unsweetened yogurt .

Incomplete protein foods contain only some of the essential amino acids. Those foods are grains, peas, beans and leafy vegetables.

When selecting food for your diet you can combine incomplete protein foods to obtain adequate amounts of essential amino acids. For example you can combine beans and brown rice to obtain complete protein as a high quality substitute for meat. Make sure to get about 50 grams of complete protein a day.

For maximum discount and FREE shipping on protein supplements, Register as a Customer at The Vitamin Store – Click Here !

Fat is the most concentrated source of energy for the human body and it also protects internal organs, supports metabolism and the absorption of vitamins A, D, E and K by the body.

  • The essential fatty acids of omega 3 and 6 cannot be synthesized by the body and therefore need to be ingested similar to essential amino acids (see section above on Proteins). Omega 9 is necessary but non-essential because the body can manufacture modest amounts.
  • There are three types of fats: saturated fatty acids, polyunsaturated fatty acids, and monounsaturated fatty acids. These classifications are based on how the carbon and hydrogen atoms are arranged in the molecular structure.
  • Saturated Fatty Acids are found mainly in animal products like beef, veal, lamb, pork and ham as well as dairy items such as whole milk, cream and cheese. Some vegetable products like coconut oil, palm kernel oil and vegetable shortening are also high in saturates.
  • Rich sources of Polyunsaturated Fatty Acids are corn, soybean, safflower and sunflower oils. Certain fish oils are also high in polyunsaturates.
  • Monounsaturated Fatty Acids are found mostly in vegetable and nut oils such as olive, peanut and canola.

Digestion of Fats

The Liver – Digesting Fats

Among the many functions of the liver is the digestion of fats and the production of cholesterol.

Cholesterol is an organic compound essential for the formation and maintenance of cell membranes among other functions.

When we eat Saturated Fatty Acid cholesterol is added to what is already synthesized by the liver. The cholesterol is transported from the liver through the blood stream by low density lipoproteins (LDL) stopping at cells and delivering cholesterol to those cells that need it.

After its journey from the liver whatever excess LDL with cholesterol that remains is deposited in the walls of the arteries, causing the build up of plaque, which eventually narrows the walls of the arteries. Plaque build up in the arteries is associated with heart attacks. This is why the cholesterol transported by LDL is called “bad cholesterol”.

Monounsaturated Fatty Acids lower the risk of high cholesterol levels in your blood stream.


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Presented by

Louis Blake
First Published: January 28, 2014
Updated: May 19, 2020
© Copyright by Permission of:
ACandi Marketing Enterprises,
PO Box 2071, NMC, Piarco, Trinidad, W.I.

© Copyright All Rights Reserved.


Weight Management Women's Health

Targeted Exercises – A Flat Stomach

Here we’ll look at four targeted exercises for getting a flat stomach in the shortest possible time.

Exercise 1 – The Crunch

Lie down with your legs bent and arms behind your head. Place your feet flat on the floor about 30 centimeters from your buttocks. Now tighten your abs and lift your shoulders a few centimeters off the ground. Count to 3 and relax. Repeat 10 to 15 times.
Important: Keep your shoulders relaxed and press your lower back firmly against the ground with every crunch. Only apply strength with your abdominal muscles and therefore do not pull with your arms.

Exercise 2 – Cycling in the Air

Lie on the floor with your arms at your side. Raise your legs at a 90-degree angle, tighten your stomach and start pedaling like on a bicycle. Do three sets of 10 circles.
Tip: If you want to increase the level of difficulty, raise your shoulders 10 centimeters above the ground while you perform the exercise.
Important: Keep your pelvis well tilted to the ground and do not pull in your back.

Exercise 3 – Leg Raises

Lie on the floor, face up, legs extended. Place your hands underneath your lower back so your pelvis is supported. Begin to raise your legs toward the ceiling, pressing your thighs together and keeping the legs straight. Lift until your hips are fully flexed and you can’t go any higher with straight legs, then lower back down and repeat. Do three sets of ten leg raises.


Exercise 4 – Elbow Knee Twist

Stay on the floor with your legs bent your feet on the floor. Put your hands behind your neck and keep your elbows open. Now raise your left shoulder in the direction of your right knee and extend your left arm to the right of your right knee. Then relax again and do the same to the other side. Repeat this exercise alternately 10 times per side.
Important: Do not place your chin against your chest, but keep your head sufficiently upright. There must always be a space between your lower chin and chest the size of a tennis ball.


For All Exercises
The general approach for all exercises is to do the exercises as fast as you can, then rest for about two minutes in between sets.

Exercise is just one of four elements to achieve a flat belly in short time. The other three things to to be done are:

  1. Diet – that is knowing what foods to avoid and what to eat.
  2. Reduce your stress levels.
  3. Reduce fatty tissue around your abdomen.

For more information on 1 and 2 above Click Here for an earlier blog post.

For more information on number 3 above – that is, how to enhance your weight management efforts, register as a customer at The Vitamin Store then search “Shop” for Slimmetry™ Dietary Supplement
Presented by

Louis Blake
Updated: December 11, 2019

© Copyright by Permission of:
ACandi Marketing Enterprises,
PO Box 2071, NMC, Piarco, Trinidad, W.I.

© Copyright All Rights Reserved.

Weight Management Women's Health

A 7 Day Diet For A Flat Stomach

The most problematic area of the body especially for women, when it comes to weight loss or keeping fit and trim, is the abdomen.

While there can be thousands of responses on getting a flat belly there are four basic steps to achieving a fit and trim abdomen in the shortest possible time:

  1. The correct diet – that is knowing what foods to avoid and what to eat.
  2. Targeted exercises for the abs – keeping in mind that high intensity for short time periods and rest have proven to give the best results.
  3. Reduce stress levels – it has been said that stress disrupts the flow of food through the intestines and contribute to the accumulation of belly fat. Learning to relax reduces the tensions in the stomach and intestines.
  4. Reduce fatty tissue around the abdomen – this can be done with slimming creams or fatty tissue reduction supplements.


Lets Start With Diet!

Here’s what to avoid: salt, alcohol, potatoes, cookies, candy and white rice.

7 Day Diet Overview

  • Drink at least 2 liters of water every day – that much will improve and speed up your metabolism, which in reducing the abdomen is indispensable.
  • The results of the diet begin to show through the week and during the diet you can lose 2 to 7 pounds depending on the starting weight.
  • The diet of the day should be divided into different meals, it is desirable to follow the same time intervals.
  • Every day, after waking up, drink a glass of water to activate all processes in your body.

7 Day Menu

  • Monday:
    Breakfast. 50 grams of oatmeal, filled with one percent, yogurt, apple, green tea.
    Lunch. 50 grams of low-fat cheese, half a tomato, half an avocado.
    Dinner. Chicken, green onion, 50 grams of rice noodles. Tuck in the soy sauce.
  • Tuesday:
    Breakfast . Oatmeal with milk, an orange, green tea.
    Lunch . Vegetable salad, dressed with a teaspoon of olive oil.
    Dinner. Stewed zucchini, 50 grams of cheese.
  • Wednesday:
    Breakfast. Berry smoothies.
    Lunch. Sushi or a lean fish, vegetables (300 grams).
    Dinner. Fried chicken fillet flavored with lemon juice.
  • Thursday:
    Breakfast. Boiled oatmeal and an egg.
    Lunch. Steamed vegetables.
    Dinner. Greek salad with chicken (100 grams).
  • Friday:
    Breakfast . Fruit Salad.
    Lunch. Vegetable salad, cheese 50 grams.
    Afternoon tea . A cup of yogurt.
    Dinner. Two tubers of baked potatoes or 300 grams of steam cooked salmon.
  • Saturday:
    Breakfast. Boiled egg, vegetable salad.
    Lunch . Stew or steamed vegetables, rice noodles.
    Dinner. Tenderloin steak (200 grams), salad of tomatoes and peppers.
  • Sunday:
    Breakfast. Oatmeal with milk, with berries 50 grams.
    Lunch. Salad with tomatoes, low-fat cheese and cucumber.
    Dinner. Salmon with broccoli.

NOTE: The above 7 Day Menu may be repeated for another week to get the best result

A Quick Note!

In my next post I’ll go into detail about targeted exercises for the abdomen.

Until then:

  • Check out my post on Exercise.
  • To maintain a healthy waistline, get information on Slimmetry™ Dietary Supplement by registering as a customer atThe Vitamin Store.

Presented by

Louis Blake
Updated: December 12, 2019

© Copyright by Permission of:
ACandi Marketing Enterprises,
PO Box 2071, NMC, Piarco, Trinidad, W.I.

© Copyright All Rights Reserved.

Healthy Living


ACandi Health Blog Reviews – Optimum Health Series

Review # 4 – Exercise

The Need To Exercise

Health Concern #1 – Obesity

First Published: August 23, 2013

The latest available World Health Organisation (WHO) Country Profile reports show that more than half of all deaths in the US (United States of America), T&T (Trinidad and Tobago) and other Caribbean region countries are due to ‘Chronic Non-Communicable Diseases’ (CNCD), also known as ‘lifestyle’ diseases.

Health Concern # 1 – Obesity

And judging from news reports in the US and T&T, a most worrying concern for government health officials is the high percentage of obesity in the adult population.

This concern is captured in a statement by T&T’s Health Minister Dr. Fuad Khan, when he presented a report on CNCDs, December 2012.

Minister Khan noted: ”The results of the STEPS survey,” (see ‘References’ links below) “indicated that more than half the country’s adult population is overweight or obese. Further, 30% to 60% of the population do not achieve the minimum recommended levels of physical activity daily. “

There lies the Need to Exercise! A significant portion of the population not achieving the minimum levels of physical activity.

He continued: ”According to the survey, the overall prevalence of smoking was 21% of the population and for alcohol consumption, it was 40%. Comparing these results with the findings that 90% of adults do not consume the daily recommended 5 servings-a-day of fruits and vegetables a day although we do have an abundance of these in our country.”

For more information on how to fill the gap between the recommended daily intake of fruits and vegetables and what you actually eat; see our article on Phytonutrients.

He concluded, ” These results underscore the reason for the increase in non-communicable or lifestyle diseases we have been observing over the past few years. CNCDs, including heart disease, stroke, diabetes and cancer account for more than half of all deaths in Trinidad and Tobago and in the Caribbean region by extension.”

The World Health Organisation (WHO) Country Profiles 2011 report estimated that CNCDs accounted for 78% of all deaths in T&T. The comparative percentage for the US in that same report was 87%.

For our recommended Weight Management Products and a FREE eBook on “Functional Fitness – a simple 15 minute workout to boost health and fitness” Register As A Customer at The Vitamin Store – Click Here !

A Balanced Exercise Programme

A balanced exercise program includes flexibility and cardiovascular exercises as well as strength training for the 11 major muscle groups in the human body.

The 11 muscle groups are: chest; abdomen; shoulders; upper back; lower back; anterior thigh; posterior thigh; buttock; calf; biceps and triceps.

A Balanced Exercise Program

Flexibility Exercises

Flexibility exercises are particularly useful as one grows older because they help with blood flow and protect the muscles from injury, maintain elasticity and muscle tone.

It is extremely important to stretch your major muscle groups as warm ups and cool downs before and after doing cardiovascular and strength exercises.

It is also important to spend 5 – 10 minutes a day doing stretch exercises.

Cardiovascular Exercises

Cardiovascular exercises increases the blood flow throughout your body (heart rate) as well as your breathing.

One recommendation is to maintain your increased rates of breathing and blood flow for at least four (4) minutes.

Cardio Exercise Increases Heart Rate & Breathing

Good cardiovascular exercises include a brisk walk or jog, swimming or playing tennis.

Strength Training Exercises

Strength training exercises maintain or increase muscle mass (size) and strength.

This is achieved by using repeated sets of resistance exercises. For these exercises resistance can be obtained through ‘isometrics’ or weights.

It has been said that after age 30, our body mass decreases by 6 – 10 percent every decade. So by age 70 we only have about 50 percent of our body strength left.

Strength training exercises can stop and reverse this muscle mass loss.

For a practical guide to exercises using bodyweight, light equipment or gym equipment check out: The 10-Minute Total Body Breakthrough; Sean Foy: by clicking the following image:

For our recommended Weight Management Products and a FREE eBook on “Functional Fitness – a simple 15 minute workout to boost health and fitness” Register As A Customer at The Vitamin Store – Click Here !

Special Conditions

The following recommendations are for special conditions.
Click on the image below for 12 Simple Physical Exercises for Middle Aged and Elderly Persons:


Click on the image below for The Total Brain Workout :

Presented by

Louis Blake
First Published: August 23, 2013
Updated June 13, 2020
© Copyright by Permission of:
ACandi Marketing Enterprises,
PO Box 2071, NMC, Piarco, Trinidad, W.I.

© Copyright All Rights Reserved.


Emotional Health Spiritual Health

Sacrifice: The Essence Of Love

By Louis Nicholas Blake
First Published: July 29, 2013

Ask yourself; are you ready and willing to mount the cross for your spouse?

Msgr. Allan Ventour, Parish Priest at the Santa Rosa Roman Catholic Church, Arima, Trinidad, W.I.; issued that challenge as he delivered a “no holds barred” homily on Friday July 26, 2013.

He was speaking to a congregation who gathered that evening to celebrate the feast of the patron saints of married couples; Saints Joachim and Anne.

Saints Anne & Joachim, parents of The Blessed Virgin Mary, patron of married couples
Saints Anne & Joachim, parents of The Blessed Virgin Mary, patron of married couples

Look At The Cross: What do you see?

“Look at the cross!” he said while holding up a crucifix; Jesus Christ nailed to the cross. “Yes, you may see suffering, pain, death and destruction. But the very essence of the cross is the love of God!”

The Msgr. said God looked at us and asked: “Are YOU worth that I mount the cross for YOU?” The answer Msgr. Ventour said is in John 3:16; “Yes God so loved the world that He gave his only Son that whosoever believes in Him may not be lost, but may have eternal life.”

GOD Looked at YOU!
GOD Looked at YOU!

The Cross: at the centre of every marriage

Married couples, Msgr. Ventour said, are the living examples of God’s love because the cross (or sacrifice) is at the centre of every marriage. There are times when a spouse would say or think “I feel sorry that we got married”.

There are times when a spouse would say or think “I want to walk out of this marriage”. There are times when couples are unfaithful, when they take each other for granted. Those are the times of the cross in marriage. Those are the times, Msgr. Ventour said, we need to ask God to “help me mount the cross for my spouse and to allow my spouse to mount the cross for me.”

“The very essence of marriage is the cross,” he said, “the cross is there to show you and explain to you what love is all about.”

Husbands are you willing to mount the cross for your wife? Wives are you willing to mount the cross for your husband? Msgr. Ventour asked.

Are You Ready & Willing to Mount the Cross for your Spouse?
Are You Ready & Willing to Mount the Cross for your Spouse?

The Cross in Marriage

He told a few stories of his interaction with married couples who were challenged to mount the cross for their spouses. One was about a wife who was so angry at her husband she referred to him as “it”.

Another story was about a husband who after over 30 years of marriage did not fully appreciate how good his wife was to him. His wife fell ill and had to be hospitalized for three weeks, and over that time the husband had to look after himself. So for example instead of having home cooked meals, he had to buy fast food. He didn’t enjoy eating while his wife was ill; he ate because he had to eat.

Love One Another As Jesus Loved

Msgr. Ventour urged couples to take time to say thanks to their spouse. He told couples to make time over the weekend to sit together as a couple with a crucifix between them and reflect on the meaning of the cross in their marriage.

“The cross is the love of God; it is love to the end, no holding back,” he said. In John 13: 34 Jesus says to His disciples “Now I give you a new commandment: love one another. Just as I have loved you, you also must love one another.”

Msgr. Ventour ended his homily by urging married couples to “love as Jesus loved.”

Love as Jesus Loved
Love as Jesus Loved

Also see ‘Forgiveness & Healing”: Click Here

© Copyright All Rights Reserved.

Healthy Living

Optimal Wellness

ACandi Health Blog Reviews – Optimum Health Series

Review # 3 – Optimal Wellness

Optimal wellness can be described as experiencing all of the following:

  1. Physical Health
  2. Mental Health
  3. Emotional Health
  4. and Spiritual Health

Optimal Wellness - Maintaining A Healthy Balance

Optimal Wellness – Maintaining A Healthy Balance

Keeping all those aspects of our humanity in balance is an ongoing task we must renew every day of our lives.

In other words Optimal Wellness is achieved by keeping a healthy balance in those four key aspects of our lives Every Day!

Physical Health

As stated in Anti-Aging Secrets, physical health is a function of diet, nutrition, keeping hydrated with water, doing regular physical exercise and taking adequate rest.

Both Phytonutrients and Anti-Aging Secrets provided important details of diet, nutrition, drinking water and taking adequate rest, all contributing to optimal physical health.

Again in both Phytonutrients and Anti-Aging Secrets we recommended dietary supplements rich in antioxidants and offered customers Savings $$$ for Shopping Online.

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Still on the topic of ‘Physical Health’ in our upcoming reviews on Exercise and Nutrition we’ll include standards for residential water treatment systems.
Nothing Medically Wrong?

Nothing Medically Wrong?

Nothing Medically Wrong?


Even though your doctor cannot find something ‘medically’ wrong with you but you still don’t feel in good health, then you can be sure that you’re NOT experiencing Optimal Health.

If that is your experience you’ll need to consider weather the source of being ‘unwell’ is physical, mental, emotional, or spiritual.
To further explore if the source is physical, I’ll recommend a book by Ralph Golan, M.D, entitled Optimal Wellness. Click the following image for more:
Mental Health
Anti-Aging Secrets, recommended keeping your brain stimulated through mental exercises, this is the foundation for mental health.

You however need to build on this foundation by developing a healthy attitude of mind.

The United States Surgeon General defined mental health as “a state of successful performance of mental function, resulting in productive activities, fulfilling relationships with people, and the ability to adapt to change and cope with adversity.”

To achieve the characteristics of that definition, you would agree starts with an attitude of mind that leads to productive activities, etc., etc. That is why Kathi Kemper’s Mental Health, Naturally would be a valuable resource.

Click the image below for more information on –
Mental Health, Naturally: The Family Guide to Holistic Care for a Healthy Mind and Body.

Emotional Health

There is a difference between Emotional Health and Emotional Intelligence.

That is the position of Dr. Doris Jeanette, a licensed Philadelphia psychologist who has specialised in healthy energy flow in the body and emotions.

She defined emotional health as the degree to which you feel emotionally secure and relaxed in everyday life. The more emotional health you possess, the more self esteem you have and you are able to express your emotions in healthy, assertive ways.

How Emotionally Secure Are YOU?

How Emotionally Secure Are YOU?

She says emotional wellness is when you have so much healthy flowing energy that you radiate joy. It is therefore a high degree of emotional health.

Emotional intelligence on the other hand is an academic, intellectual way of looking at emotional health. In his book Emotional Intelligence, Daniel Goleman identified emotional skills as:

  • Identifying and labelling feelings
  • Expressing feelings
  • Assessing the intensity of feelings
  • Managing feelings
  • Delaying gratification
  • Controlling impulses
  • Reducing stress
  • Knowing the difference between feelings and actions

Those skills point to a definition of emotional intelligence as the ability to recognize one’s emotions or feelings as it happens, manage those feelings, recognize feelings in others, motivate oneself and handle relationships.

The following resources may be useful: 

  • Dr. Doris Jeanette’s Audiobook: Opening the Heart; click the image below:

  • Emotional Intelligence: Daniel Goleman; click image below =

Spiritual Health

Imagine for a moment: you’re in top physical shape, you’re satisfied with your achievements in life and feel fulfilled and secure in your relationships with other people. BUT something seems missing!

You ask yourself: “Is this all that life has to offer? Is there some deeper meaning to life? Is there some reason for MY existence, for MY life?” These are the questions that point to the state of your spiritual health.

Your spiritual health is a function of:

  1. Your knowledge of the existence of a supreme creator or “God”.
  2. Your acceptance and belief in THE Supreme Creator or “God”.
  3. The quality of your relationship with God.
  4. The quality of your relationship with others informed by your relationship with God.


In a search to get information about a ‘supreme creator’ or ‘God’ you can come across thousands of concepts ranging from ‘There is NO God’ to “Look in the mirror and you’ll see God”.

Common sense and logic will however tell you that those concepts including many contradicting others cannot all be accepted.

There has to be some logical, accurate information about the existence of a supreme creator and how the supreme creator can be discerned.

One of the best approaches to that search has been presented by Josh McDowell in his book Evidence That Demands A Verdict.

Mastery Over Matter - Walking On Water

Mastery Over Matter – Walking On Water


Another clue that could help in the search for a ‘supreme creator’ would be evidence that point to control over natural laws e.g. being able to walk on water at will or command a storm to be still and the storm obeys. That is, being able to perform ‘miracles’.

‘Miracles’ need to be tested by rigorous scientific research. Rigorous scientific research would reveal the difference between miracles and ‘magic’ tricks or hoaxes.

Rigorous scientific research would substantiate ‘miraculous’ or unexplainable events that point to the intervention of a supreme creator or God.

The following resources may help:

  • The New Evidence That Demands a Verdict, click the image below  

  • For the article How Lourdes Cures Are Recognized as Miraculous click the following link: Lourdes Cures

  • The official website of the Lourdes Sanctuary with information on cures and miracles.
    Link = Miraculous Healings

  • Lourdes: Font of Faith, Hope, and Charity by Elizabeth Ficocelli; click the image below =


Enjoying ‘Optimal Health’ can therefore be summarised as being in top physical shape with a mental and emotional stability that generate self confidence and a knowledge of self, and one’s purpose in life, that brings about an experience of joy and peace in one’s relationships with God and others.

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Presented by

Louis Blake
First Published: May 29, 2014
Updated: April 25, 2020

© Copyright by Permission of:
ACandi Marketing Enterprises,
PO Box 2071, NMC, Piarco, Trinidad, W.I.

© Copyright All Rights Reserved.


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Emotional Health Spiritual Health

Is There Need For Forgiveness and Healing?

By Louis Nicholas Blake
First Published: April 7, 2013
Updated: October 24, 2019

Movies and television shows portray that relationships are mainly for fun and good times.  Once people are getting along well with each other and share enjoyable experiences; friendships will flourish.

Flourishing friendships in some shows progress to marriage and if things don’t work out in marriage, there’s always divorce.  Hence the subliminal message that there is no need for forgiveness and healing in relationships and especially so in marriage.

Does that sound familiar?  Is that the message that has subconsciously soaked into our national psyche?

On September 17, 2012, at the opening of the 2012-2013 law term in Trinidad and Tobago (TT), the Chief Justice Ivor Archie in his address, noted that there were over 4,000 divorces granted and almost 3,000 applications filed for divorce in the previous year.

In April 2013 figures for marriages available on the TT Central Statistical Office (CSO) website showed there were 7,917 marriages in 2006; 8,144 in 2005 and 7,889 in 2004.  The average for those three years is a little over 7,980 marriages per year.  If marriages in 2012 were in the region of 8,000 it means that over 50% of married couples got divorced that year.

Could it be that one of the reasons for the alarming increase in the divorce rate in Trinidad and Tobago is the belief that there is no need for forgiveness and healing in relationships?

If married couples are not prepared to ‘stand for any nonsense from their spouse’, is it possible they are missing out on the importance of the sterling qualities of forgiveness and healing in a marriage?  And what about other qualities like respect, patience and perseverance?

Society seems to accept that “no pain no gain” is only limited to either weight loss or body building.  People abhor the idea that pain could somehow be beneficial to our human experience.

And yet everyday, humans experience pain.  Pain in its many varied forms; physical or emotional hurts, spiritual or intellectual dryness are a normal part of our human existence.

The first phase of our marriage is like a huge bubble of romantic illusion.  We are attracted to specific characteristics in our spouse whom we adore and who can do no wrong.

But as time goes on and we face the stresses of daily life, that bubble of romantic illusion burst and we come face to face with the human being who is our spouse, faults and good qualities all rolled into one.  Suddenly the things that he or she does or says that used to be ‘cute’ become a bother.

For husband and wife the priority become working to provide the trappings of a happy marriage:  the house, the car, the money to take overseas vacations, party in the hottest all inclusive fete or attend the most talked about concert seated in the VVIP section.

Of course if a baby comes along, that adds another set of duties, activities and expenses.  And in some instances a baby or two may be there before marriage.

In that busy intense scenario, husband and wife either do not have the time or are too tired to do the “couple” things to maintain that primary foundation relationship of husband and wife.

He takes time out to de-stress with sports; football, cricket, boys night out.  She takes time out to de-stress with gym, movies, the girls lime.  Some distractions may occur, like a co-worker of the opposite sex with a listening ear.  Some irritants crop up like a sink full of dirty wares or things not in the right place.

Husband and wife now feel alienated.  They don’t have time for each other like they used to.  They don’t talk with each other like they used to.  In fact they get on each other’s nerves and argue more than they used to.  Misery, loneliness, pain!

They are faced with – my husband is not who I expected him to be; my wife is not who I expected her to be.

They however stick it out for some more time until “I can’t take it no more!”  And what is the solution? Divorce!

They will never experience forgiveness and healing and the benefit of a renewed, mature, stable relationship of a lifelong marriage.  How sad!

Couples who need forgiveness and healing in their marriage check out:

Healthy Living

Anti-Aging Secrets

ACandi Health Blog Reviews – Optimum Health Series
Review # 2 – Anti-Aging Secrets

A Google search of anti-aging secrets turns up over 12 million websites. A review of some of those websites turning up on the first page of those results, generally cover the following anti-aging tips:

The Aging Process

The Aging Process

  • It is important to understand that aging is the result of internal and external factors. For example some internal factors are reduction in the body’s ability to produce hormones like the human growth hormone (hGH), and the reduced ability of cells over time to re-generate themselves.
  • Some examples of external factors are stressful events and environments, as well as eating and drinking unhealthy foods. The internal and external factors cause decline in the efficiency of organs and loss of the following: skin elasticity, muscle mass, bone minerals and brain function.
  • The result of understanding the aging process should inform our attitude toward aging. That is, we could adopt a positive, proactive attitude that could bring about peace of mind and an extended healthy life or a negative, depressing attitude that can make the process painful and miserable.


Positive or Negative - You Choose!

Positive or Negative Attitude – You Choose!


  • Diets should focus on fruits and vegetables, whole grains, fat-free or low-fat milk and milk products, seafood, lean meats and poultry, eggs, beans and peas, nuts and seeds. (See USDA Policy Document entitled Dietary Guidelines for Americans, at the following link:
  • Get rid of ‘free radicals’ with antioxidant foods and dietary supplements. Foods that are rich in vitamins A, C, E and beta carotene help protect body and brain cells from free-radical damage. They slow down memory loss and reduce the risk of Alzheimer’s disease.

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    Drink Plenty Water Daily

    • Water keeps you hydrated and helps eliminate body waste, but you need to ensure that you get the highest quality of pure water drinking water. More on water in Review # 5 on Nutrition.
      Our recommended products include healthy living technology items such as air and water purifiers.

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      Moisturise Your Skin

      • Dry skin weakens the protective function of the skin and may provide a fertile ground for skin disease. Using appropriate products to clean and moisturise your skin is an important anti-aging regimen.
        Our recommended products include personal care items such as hand and body moisturising lotions.

        For maximum discounts and free shipping:
        Register as a customer at The Vitamin Store – Click Here !
        Exercise Body And Brain

        • Regular physical exercise 2 or 3 times a week focussing on flexibility (stretches) cardiovascular training and strength is essential to maintain stamina, muscle strength and bone density as well as aerobic fitness.
        • Keeping your brain stimulated through, reading, study, memorising numbers and dates as well as socialising, holding discussions and playing chess can help the brain create new neural connections and cells. This will keep the brain healthy.

        Get Enough Sleep

        • Rest to facilitate recovery and growth. Six to eight hours sleep at night is recommended as adequate, you however need to avoid too many hours of sleep.
        • We can recommend a valuable resource for more information on brain and body exercises as well as how to prevent diseases associated with aging such as Alzheimer. That resource is the Anti-Alzheimer’s Prescription; by Fortanasce ; click the following image:

        Presented by

        Louis Blake
        First Published: April 7, 2013
        Updated: April 25, 2020

        © Copyright by Permission of:
        ACandi Marketing Enterprises,
        PO Box 2071, NMC, Piarco, Trinidad, W.I.

        © Copyright All Rights Reserved.


        • * Anti-Alzheimer’s Prescription; Fortanasce – pages 163 – 171
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