Optimum Health Quotes

Every human body has its optimum weight and contour, which only health and efficiency can establish. Whenever we treat women's bodies as aesthetic objects without function we deform them.

If you want to be in optimum emotional health, realize that social isolation stands between you and it. Reach out to others. Join groups—to drum, meditate, sing, sew, read, whatever. Find communities—to garden, do service work, travel, whatever. We humans are social animals. Spontaneous happiness is incompatible with social isolation. Period.

I do not claim to have attained optimum emotional well-being. Actually, I think that may be a lifetime goal. For me it’s an ongoing process that requires awareness, knowledge, and practice. I do know what good emotional health feels like, and that motivates me to keep at the practice.

Using the combined, integrated force of the mind and body is more efficient than using one without the other. Since the body can only exist in the present, that’s where the mind should be too (unless we deliberately choose to contemplate the past or future). At the same time, the body needs to be healthy and in optimum operating condition so that it can respond effectively to the mind’s directives.

Arizona Center for Integrative Medicine

Becoming a Supple Leopard

The fact is, you will never reach your optimum health without paying attention to the spiritual dimensions of your life.

Sea level adapted humans are meant to live near sea level for optimum health.

Every human body has its optimum weight and contour, which only health and efficiency can establish. Whenever we treat women’s bodies as aesthetic objects without function we deform them and their owners. Whether the curves imposed are the ebullient arabesques of the tit-queen or the attenuated coils of art nouveau, they are deformations of the dynamic, individual body, and limitations of the possibilities of being female.

The Harvard Nurses’ Health Study found that eating just one serving of lettuce or other vitamin K–rich foods (leafy greens and veggies) a day can cut the risk of hip fracture in half compared to eating just one serving a week.

Without clean water, we cannot experience optimum health, but by practically every public health standard issued during the past 50 years, humans have not experienced optimum health. One of the reasons for this fact is simple: the Earth’s water is in crisis.

Ginger modulates this system in ways that reduce abnormal inflammation and clotting. It may be as effective as, but much less toxic than, some of the nonsteroidal anti-inflammatory drugs that are now in such widespread use, because ginger protects the lining of the stomach instead of damaging it.

Most partners do not have sex frequently enough for optimum mental, physical, and emotional health.

unpredictability, repetition, and lack of control are the aggravating factors in stress.

In taking uncontrolled, unlimited, unceasing growth as the only recipe for economic health, we’ve dismissed the ideas of optimum size and keeping the organism in balance.

Our spiritual selves resonate with others; if the interaction is positive, human connectedness is a most powerful healer, capable of neutralizing many harmful influences on the material plane.

The key to optimum breathing, and all the health, endurance, and longevity benefits that come with it, is to practice fewer inhales and exhales in a smaller volume. To breathe, but to breathe less.

Based on the newly discovered function of leptin in muscle, the necessity of consistent exercise to maintain health has never been more important.139 People who have been in a consistent exercise program and have slipped out of the pattern will notice that this was an adverse turning point in their health. Conversely, people who get into a good exercise pattern notice an improvement in health. Individuals

It is recommended that people eat 40 grams of fiber a day, twice what most of us consume. White flour provides very little of it; you would have to eat fifty loaves of white bread to get your recommended daily allowance from that source alone.

Besides increasing energy and enhancing the immune system, laughter diminishes pain, improves focus, reignites hope, restores connections, enhances relationships, relieves tension, relaxes muscles, optimizes hormonal balance and reduces the effects of stress.

Working on your deep psychological issues opens the possibility for psychological freedom, making you independent of your past and the scars you carry around with you. These are meaningful choices that go beyond the limited definition of stress management, yet it’s this kind of change that transforms someone’s life.

Buy whole organic flaxseeds at a natural foods store. Keep them in the refrigerator, and grind a half-cup or so at a time, using a blender or coffee grinder. Ground flax has a nutty taste that is quite good added to cereals, salads, potatoes, rice, or cooked vegetables. A tablespoon of the meal once a day will give you a good ration of omega-3s.

performance during PMS: Take 250 milligrams of magnesium, 45 milligrams of zinc, 80 milligrams of aspirin (baby aspirin), and 1 gram of omega-3 fatty acids (flaxseed and fish oil) each night for the 7 days before your period starts. Pretraining: Take 5 to 7 grams of branched-chain amino acid supplement (BCAAs) to fight the lack of mojo. These amino acids cross the blood-brain barrier and decrease the estrogen-progesterone effect on central nervous system fatigue. In training: Consume a few more carbohydrates per hour. In this high-hormone phase, aim for about 0.45 gram of carbohydrate per pound of body weight (about 61 grams for a 135-pound woman) per hour. In the low-hormone phase (first 2 weeks of the cycle), you can go a bit lower—about 0.35 gram of carbohydrate per pound of body weight (about 47 grams for a 135-pound woman) per hour. (For reference: 2.2 kilograms = 1 pound.) Post-training: Recovery is critical. Progesterone is extremely catabolic (breaks muscle down) and inhibits recovery. Aim to consume 20 to 25 grams of protein within 30 minutes of finishing your session. Overall you should aim to get 0.9 to 1 gram of protein per pound per day (a 135-pound woman needs about 122 to 135 grams of protein per day; see the Roar Daily Diet Cheat Sheet for Athletes for more information). THE MARTIAL ARTIST WHO BEAT HER BLOAT It may not be nice to fool Mother Nature, but there are definitely times when you need to trick her a little.

Neoliberal economics, the logic of which is tending today to win out throughout the world thanks to international bodies like the World Bank or the International Monetary Fund and the governments to whom they, directly or indirectly, dictate their principles of ‘governance’,10 owes a certain number of its allegedly universal characteristics to the fact that it is immersed or embedded in a particular society, that is to say, rooted in a system of beliefs and values, an ethos and a moral view of the world, in short, an economic common sense, linked, as such, to the social and cognitive structures of a particular social order. It is from this particular economy that neoclassical economic theory borrows its fundamental assumptions, which it formalizes and rationalizes, thereby establishing them as the foundations of a universal model. That model rests on two postulates (which their advocates regard as proven propositions): the economy is a separate domain governed by natural and universal laws with which governments must not interfere by inappropriate intervention; the market is the optimum means for organizing production and trade efficiently and equitably in democratic societies. It is the universalization of a particular case, that of the United States of America, characterized fundamentally by the weakness of the state which, though already reduced to a bare minimum, has been further weakened by the ultra-liberal conservative revolution, giving rise as a consequence to various typical characteristics: a policy oriented towards withdrawal or abstention by the state in economic matters; the shifting into the private sector (or the contracting out) of ‘public services’ and the conversion of public goods such as health, housing, safety, education and culture – books, films, television and radio – into commercial goods and the users of those services into clients; a renunciation (linked to the reduction in the capacity to intervene in the economy) of the power to equalize opportunities and reduce inequality (which is tending to increase excessively) in the name of the old liberal ‘self-help’ tradition (a legacy of the Calvinist belief that God helps those who help themselves) and of the conservative glorification of individual responsibility (which leads, for example, to ascribing responsibility for unemployment or economic failure primarily to individuals, not to the social order, and encourages the delegation of functions of social assistance to lower levels of authority, such as the region or city); the withering away of the Hegelian–Durkheimian view of the state as a collective authority with a responsibility to act as the collective will and consciousness, and a duty to make decisions in keeping with the general interest and contribute to promoting greater solidarity. Moreover,

Without negative ions, supply channels in the cells constrict, nutrient distribution and cell activity is impaired, and the body begins to send out pain signals. Pain is felt when the brain receives too many electric signals from positive ions.

Infrared radiation penetrates all natural fibers.

Reclaim your health, naturally.

Every choice you’ve made in your life up to this point has led to your current state of health.

Throw out any artificial sweeteners containing saccharin or aspartame and any products made with them.

More than one hundred million Americans drink water that contains significant levels of three cancer-causing chemicals: arsenic, radon, and chlorine by-products (trihalomethanes, or THMs).

One reason for phasing out animal foods in your diet is to avoid the hormones and drugs they contain. Animals high on the food chain tend to concentrate environmental toxins, which accumulate, particularly in fat. Shellfish are risky too because of their feeding habits and because we dump so much waste off our shores.

Meals: Aim for at least 25 grams of protein for women, 30 for men, and at least 5 grams of fiber. Snacks: Aim for at least 7 grams of protein and at least 2 grams of fiber.

Pfizer could potentially earn approximately $36 billion in sales resulting from an unprecedented Bill & Melinda Gates Foundation (BMGF) investment—$560 million from BMGF, totaling $4.3 billion with government contributions—that promotes Depo-Provera as the optimum contraceptive for women of color and low-income women.

Optimum nutrition is very simply giving yourself the best possible intake of nutrients to allow your body and brain to be as healthy as possible – and to work as well as it can.

Some 37,000 people told us what they ate and how they felt. A staggering 85 per cent reported low energy levels, 81 per cent don’t have a bowel movement every day, 64 per cent are anxious, 62 per cent are bloated, 56 per cent have dry skin, 45 per cent are depressed, and 64 per cent of women suffer premenstrually.

Carbohydrate: optimum nutrition guidelines Eat whole foods – whole grains, lentils, beans, nuts, seeds, fresh fruit and vegetables – and avoid refined, white and overcooked foods. Eat four or five servings of vegetables a day, including dark green, leafy and root vegetables such as watercress, carrots, sweet potatoes, broccoli, Brussels sprouts, spinach, green beans or peppers, either raw or lightly cooked. Eat three or more servings a day of fresh fruit, preferably apples, pears, oranges, plums and/or berries. Eat four or more servings a day of whole grains such as rice, rye, oat flakes and oat cakes, corn and quinoa as cereal, breads, pasta or pulses. Avoid any form of sugar, added sugar, and white or refined foods. Dilute fruit juices and only eat dried fruit infrequently in small quantities.

Remember that cheese is the major source of saturated fat in the Western diet, and start there.

Morning: Stimulating Breath, followed immediately by Relaxing Breath, followed immediately by Breath Observation (minimum five minutes), followed immediately by Reversal of Inhalation and Exhalation Bedtime: Let Yourself Be Breathed (ten breaths), followed immediately by Relaxing Breath

unless Siberian-ginseng products specify their eleutheroside content, you are probably not getting the real thing.

You have no meaningful connections in your life, not to a mate, a lover, friends, your work, a hobby, a pet, or, really, anything beyond yourself and your symptoms. That is not healthy.

And there are ways in which we can consciously work to develop feelings of love and kindness. For some of us, the most effective way to do so is through religious practice. For others it may be nonreligious practice. What is important is that we each make a sincere effort to take seriously our responsibility for each other.

Note that the widely prescribed statin drugs inhibit the body’s own production of this compound. Anyone on a statin for management of high cholesterol should be taking supplemental CoQ10.

For optimum health and menopausal benefits, you should be aiming for at least 25 grams of fiber from plant foods every day.

Scones

The right pH is absolutely critical for optimum health. Innumerable factors, including pollutants, physical and psychological stress, negative emotions, prescription and non-prescription drugs, all push our bodies toward acidity. Our bodies are clever and keep a reserve of “alkaline buffers” on hand, including sodium, calcium, potassium, and magnesium (the minerals best suited to neutralize acids).

Modern medicine has failed us in many ways but health is a journey that is never too late to begin. The failures above are only a few of many and I believe that we can only achieve optimum health when we learn to provide our body with the nutrition it needs. When we get sick, we are not deficient in a pharmaceutical drug…we are out of balance and deficient in some nutrient most of the time. Pharmaceuticals only cover up symptoms. They don’t heal us…only our body has the ability to repair and heal itself.

Carefully planned vegetarian and vegan diets can provide adequate nutrients for optimum health(11). Evidence suggests that infants and children can be successfully reared on vegan and vegetarian diets(68,69).

Apple Cider Vinegar is a helpful tool in maintaining optimum health.

Sauté garlic, onion and potato lightly

Leptin is a hormone that is secreted by fat cells in white adipose tissue (figure 1). Leptin was found to be a signal to the brain, having a primary influence on body weight. It was also discovered to be involved with insulin, cardiovascular health, reproductive function, sex hormones, immune function, adrenal function, stress, thyroid function, bone health, cancer, and inflammation. Indeed, it has a major determining role in many aspects of healthy function. When leptin falls out of natural balance and loses its ability to communicate efficiently, health problems follow. Thus, the concept of fat as a storage place has been transformed to fat as a major endocrine organ, like the thyroid gland, adrenal glands, and sex glands.19

all the right proteins, carbohydrates, fats, vitamins and minerals. This is the diet for the seriously healthy and everyone who loves good food.  These recipes are full of flavor, easy to make and so good for you.  Each can be easily adapted

Be careful when scooping out cooked eggplant, not to pierce the skin

Stir in spices and garlic When lightly brown, stir

Heat oil on med/high until bubbles rise up to surface (about 250F) Cook 1 cup sweet potato chips at a time Turn frequently, cook until crisp and golden Remove to drain on a paper towel lined plate Serve with cinnamon sprinkled on top

Now it is known that we cannot absorb some of the most important nutrients in salad greens unless the dressing or the meal it’s eaten with contains some type of fat. Olive oil, according to a 2012 Purdue University study, does the best job of making those compounds more bioavailable. It takes almost seven times more soybean oil, by contrast, to get the same results. Soybean oil is the most common oil in commercial salad dressings.

Most native plants are also higher in protein and fiber and much lower in sugar than the ones we’ve devised. The ancestor of our modern corn is a grass plant called teosinte that is native to central Mexico. Its kernels are about 30 percent protein and 2 percent sugar. Old-fashioned sweet corn is 4 percent protein and 10 percent sugar. Some of the newest varieties of supersweet corn are as high as 40 percent sugar.

There is another notion that needs to be revised. Many people in this country believe that the varieties of fruits and vegetables that were raised by our grandparents and great-grandparents are better for our health than the ones we grow today. According to this view, we should consume more heirloom fruits and vegetables. But the latest research shows that many modern varieties are more nutritious than our coveted heirlooms. The Golden Delicious apple, for example, is a one-hundred-year heirloom. The Liberty apple, which was released seventy-five years later, has twice the antioxidant value. It is now clear that the date that a variety is created is not a good predictor of how it will influence our health.

Our body is a machine for living. It is organized for that, it is its nature. Let life go on in it unhindered and let it defend itself, it will do more than if you paralyze it by encumbering it with remedies. —Leo Tolstoy

Because the bulbs had so many important uses, tribes could be very protective of their allium fields. The Menominee Nation of the Great Lakes region laid claim to an extensive field of wild garlic, or ramps, that was located on the southern tip of Lake Michigan. The area was so rife with ramps that their odor perfumed the air for miles. The Menominee called their prized field Shikako, or “skunk place.” The name lives on today in its anglicized form, Chicago.

3) Third, is the ability to discontinue medications. Most of you will be able to reduce or eliminate your medications for high blood pressure, type II diabetes, arthritis, indigestion, reflux, and constipation, among other things. Imagine the freedom that will come with being healthy without having to depend on pills, without having to worry about paying for them, without being limited by their schedule, and without having to endure their side effects. (Please note you should NOT alter your medication regimens without physician supervision.) 4) Next, is improvement in vigor, vitality, and overall well-being within DAYS of starting the program. You will shed those feelings of fatigue, heaviness, and mental cloudiness and they will be replaced by energy, agility, and clarity. In addition, rather than crashing after a meal, feeling sluggish at best, you will be invigorated. 5) Finally, you can save thousands of dollars per year in food and health care costs. Sound too good to be true? Let’s take a closer look, beginning with research that has shown that adopting healthier eating habits can save you as much as $2000 to $4500 a year.30 Add to that the thousands of dollars per year you can save just by stopping five of the most commonly used medications (for cholesterol, high blood pressure, osteoporosis, reflux, and arthritis). Moreover, many of you have bought into the need for taking supplements to enhance your diets. Unfortunately, not all of these supplements are necessary

When it comes to beer, we are the world’s wimps. There

proteins, carbohydrates, fats, vitamins and minerals. This is the diet for the seriously healthy and everyone who loves good food.  These recipes are full of flavor, easy to make and so good for you. 

Probiotic and prebiotic drinks such as Goodgut and kefir are great choices

Excellent prebiotic food sources include barely ripe bananas, artichokes, onions, garlic, leeks, asparagus, dandelion greens, oatmeal, and legumes.

Also, as a woman, you’re five times more likely to have diarrhea, intestinal cramping, and side aches as compared to men, but men tend to have greater risks of vomiting and nausea. Most

of this increased lower-GI-symptom risk is due to the fluctuations of estrogen and progesterone, with a greater incidence of lower-GI issues during the 5 to 7 days before you get your period (the high-hormone phase of the menstrual cycle).

This light pre-event or race meal should be low fiber, carb based, and low fat, and it should have a moderate amount of protein.

two pieces of gluten-free toast (GF because it is quick to digest) with almond or regular butter, salt, and an easy-to-digest protein drink (whey protein or vegan protein with 5 grams of branched-chain amino acids, or BCAAs, added).

The best carb sources are those that are richer in glucose, because they shoot straight into your system. Starchy veggies such as white potatoes, peas, corn, winter squash, and root veggies such as parsnips are not only richer in nutrients, but they also provide greater amounts of carbohydrate overall.

What not to refuel with is fruit. Yes, it’s high in simple sugar, but that simple sugar is most often fructose (there are some exceptions, such as bananas and grapes). Your liver loves fructose and will soak it up at the expense of your muscles. Better to stick to veggies, which are made up of long chains of glucose and are more efficient at restocking your stores.

Hydration in the bottle, food in the pocket! Don’t rely on a typical sports drink or liquid sports supplement to do both; use a low-carbohydrate, higher-electrolyte drink and eat real food.

Taking an iron supplement may improve your exercise performance on nearly every level.

Peel the beets first. They’ll be less bitter. Add a carrot or some lemon to sweeten the drink. Don’t have a juicer? You can buy ready-to-drink beetroot juice at natural-food stores.

Getting the 1,000 to 1,200 milligrams you need daily is actually pretty easy. Three servings of plain yogurt (415 milligrams per 8 ounces) can help you get there quickly. One and a half ounces of part-skim mozzarella and 3 ounces of sardines both deliver about 330 milligrams (33 percent of your daily recommendation) of calcium. For those who don’t eat dairy, fortified cereal and greens such as kale are also good sources.

women have a greater ability for social interaction, language, and relationship building. We are also better at tasks involving memory and multitasking, while men have stronger coordination and perceptual ability.

Urinalysis is a useful tool for monitoring these changes as well as for monitoring your recovery.

Leukocytes (LEU): These test for disease-fighting white blood cells in your urine.

Urobilinogen (URO): This is an indicator of liver function.

(NIT): This is not a training indicator, but rather a bacterium that causes urinary tract infections (UTIs),

When you approach 1.025, this indicates hypohydration or low body water (down 1 percent body water). Greater than 1.028 indicates dehydration.

(KET): These are the end product of excessive fatty-acid breakdown, and they’re usually not present in urine. A positive test result suggests that you’re either not eating enough carbs (low-carb and paleo eaters are notorious for this) or you rely too much on fat for resting fuel. Ketones will be steady during training, as you are using fat for fuel. However, a dark purple result means you need to add a bit more carbohydrates to your training fuel; otherwise you run the risk of hitting the wall and not recovering well.

cold almond milk ⅔ cup frozen mango pieces 1 medium fresh or frozen ripe banana 3 leaves stemmed kale (about ½ cup packed) 2 tablespoons unsweetened flaked coconut 1 teaspoon raw flaxseeds Place the milk, mango, banana, kale, coconut, and flaxseeds in a blender and process until smooth.

As humans we are concurrently senders and recipients of infrared radiation. We are capable of radiating between 3 and 50 microns. Most often our wave length is in the range of 9.4 microns. As already mentioned – this is within the healing margin (between 4-16 microns). We can draw the following conclusion from this: We all have healing abilities through the laying on of hands.

The heart is like a smelting furnace for infrared radiation and supplies the hands with the necessary healing or infrared radiation. The image of Christ or Maria in which the heart is depicted as the origin of love and healing can also be interpreted in the same way. We should never forget that we all have similar abilities if we are in harmony with our hearts.

Humans with low body temperatures ❖ have decreased immunity, ❖ suffer from circulation disorders, ❖ have increased genetic changes and thus an increased cancer risk.

Tart cherry juice is high in the sleep-promoting chemical melatonin and also has anti-inflammatory properties

Valerian root (tea or capsules): In one natural sleeping aid study, volunteers given 400 milligrams of valerian extract before bed experienced improved sleep, including better sleep quality, than those taking a placebo.

Using black cohosh can be beneficial in improving sleep quality by reducing hot flashes.

Women recover faster with 25 to 30 grams of protein (with 5 to 7 grams of BCAAs) within 30 minutes of a hard workout.

The optimum mix is 7.7 grams of sodium citrate and 4.5 grams of sodium chloride per liter. (Ingredients are available online.) Drink a large bottle of a low-carbohydrate (no more than 9 grams of carbohydrate per 8 ounces) hydration drink every hour you’re out there exercising in the elements. Prepare

the 5 to 7 days before your period starts, you can reduce the effect of cramp-causing chemicals (specifically PE-2, an estrogen-mediated prostaglandin) by taking magnesium, omega-3 fatty acids, and low-dose 80-milligram aspirin.

The best way to head off these headaches is to stay hydrated and eat more nitric oxide (NO)–rich foods, such as beets, pomegranate, watermelon, and spinach in the days leading up to the start of your period.

Getting more branched-chain amino acids (especially leucine) can help mitigate some of these unpleasant effects. Leucine crosses the blood-brain barrier, slows down the effect of serotonin, and fends off central nervous system fatigue.

All decisions you will have to make in life come down to different motivations and causes. All these various motivations and causes can be distilled down to two root motivations. These two root causes determine everything you do based on the choice you make. One of these root causes is love. The other is fear. Whatever you are faced with in life you will make the choice ultimately either based on love or based on fear. You may think there is another root cause but you would be wrong. Everything can be distilled down to either love or fear. Here is the funny part,though. One of these root causes is real. The other is nothing more than an illusion simply existing in your mind created completely by your own imagination. Love is real. (Epilogue has above quote:page 304)

1 am green. A lotus flower in full-bloom residing in the lushness of the heart. Reaching, embracing, nourishing all in need. Fragile as the morning dew, as expansive as the depth offragrant forests. Ultimate unconditional acceptance, like the Mother Earth's love for her children. I am blue. Calm and cool, a reflection in a mirrored pond. Diamond stars married to the nighttime sky. The ocean waves curling back to their source. Kind, compassionate words serving as our guide, teacher, and mentor. Father Sky carries truth in the celestial music of his voice. I am purple. The richness of velvet and the elegance of silk. Diamonds of intuition embedded in the space of all-knowingness. Imagination running through the vastness of the dreamscape, playing in afield of swaying lavender, swirling in the energy of dimensions. Insight radiates softly into the mind's eye. I am white. Living within us like the innocence of a child. Sitting quietly, still with peace and patience, ready to serve. Every sparkling, dazzling particle on our planet shining forth universal light. The phenomenal beauty of pure Spirit. I am many colors. NOTE TO READERS This book is intended as an informational guide and is not meant to treat, diagnose, or prescribe. For any medical condition, physical conditions, or symptoms, always consult with a qualified physician or appropriate health care professional. Neither the author nor the publisher accepts any responsibility for your health or how you choose to use the information contained in this book. Names and identifying details have

When your tissues are more lax, your joints don’t have the integrity they should because they’re stretched out,” says Dr. Starrett. This impairs your proprioception, the sense of where your limbs are oriented in space and in relation to one another, which is a huge factor in mobility and stability. When you’re not getting that proprioceptive feedback, your movement patterns are thrown

mean high-intensity power training—heavy lifting for pure strength. This kind of training stimulates your neuromuscular system, activating the maximum amount of muscle fibers. It also keeps those high-energy, powerful type II muscle fibers engaged, which is essential because those are needed for speed, and they’re the first to go.

Now, take our existing structure and add some 40 years to the average life span. What happens? You have perhaps five generations instead of three as the typical unit: children, parents, grandparents, great-grandparents, great-great-grandparents, and nonbiological family. Add in the fact that people will still have life bumps and changes, divorce will still happen, and blended families will grow. Families will become tribes rather than small units. Most of all, enhanced longevity underscores the importance of strong relationships—romantic, familial, and platonic—as they are a major source of optimum health. Keeping connected as we age is critical, especially for the very old (relationships keep us in the present, not the past).

Rabbit & Chicken Combo Ingredients: 3¾ pounds ground rabbit (ground rabbit typically includes the meat/bones/head which includes the heart, liver, and thyroid gland – check with your supplier) ¾ pound chicken thigh meat and skin (no bone) 14 oz chicken hearts (if not using – add 14 oz chicken meat/bones to recipe and add 4000 mg taurine) 0 or 7 oz chicken livers (if the ground rabbit contains liver – do not add) 2 cups water 4 egg yolks (raw egg whites contain avidin which depletes biotin in the body) 4000 mg wild salmon oil (never cod liver oil) 200 mg vitamin B complex 800 IU vitamin E 0 or 1.5 teaspoons lite iodized salt (if the ground rabbit contains the thyroid gland – do not add) 4000 mg taurine additionally, if freezing for more than a week Directions: 1. Rinse the meat, under cold running water, to remove surface bacteria. 2. Chunk up most of the chicken muscle meat with poultry shears. 3. Grind the rest of the chicken muscle meat, skin, liver (if using), and heart (if using) and add to ground rabbit. Stir well. 4. Measure two cups of water into a bowl and whisk in the egg yolks, salmon oil, vitamin B complex, vitamin E, lite iodized salt (if using), and added taurine (if using in place of hearts and/or adding because of freezing). 5. Mix the chunked meat, ground mixture and supplement mixture together. 6. Fill containers. Leave room in the containers for expansion from freezing. Mark the containers with the contents and date and freeze. Makes approximately 6¼ pounds (100 oz). Cats eat about 4-5 ounces per day. This recipe is not recommended for cats with chronic renal disease.

Neural mechanisms (mind-muscle connections) are actually more important for women’s adaptations to strength training than they are for men’s. So by doing power moves and low-rep, high-weight strength training, you enhance the number of fibers recruited for a contraction but don’t really grow the size of your muscles very much. The short of it is that you end up with a stronger, more powerful contraction with less muscle bulk.

Progesterone also increases muscle breakdown (catabolism), and with the catabolic responses during exercise, getting a good dose of protein postexercise becomes critical for us to rebuild our muscles and reduce the signaling to store body fat.

Both estrogen and progesterone reach peak levels about 5 days before menstruation.

In one study of 20 active females, researchers found that the women could make greater strength gains and produce more force when they strength trained during their low-hormone phase compared to training in the high-hormone phase. You’re also likely to feel less pain and recover faster.

There is also evidence that blood sugar levels, breathing rates, and thermoregulation are negatively impacted during this time of the month, which may well account for the slight decreases in aerobic capacity and strength.

The Pill seems to have particularly ill effects on your muscle tissue and strength. In one study, women not taking oral contraceptives saw a 40 to 60 percent greater gain in muscle mass from training than their peers on the Pill saw.

30 minutes or more of moderate physical activity most, if not all, days a week.

To sum it up, exercising early in your pregnancy has a profoundly positive effect on your developing baby, as it stimulates placenta growth and function as well as the organs and systems of your baby. Staying active through the later stages of your pregnancy keeps your baby’s growth and development on track. All this good stuff happens with just 30 to 45 minutes of exercise a day.

In fact, women who exercise have better bloodflow to the placenta when they’re not exercising, so it’s likely beneficial for the baby’s development in the long run.

None of us can do as well solo as we do in a race when we compete with others. Your competitor is helping you to discover your limits and potential and how you have more in yourself than you thought possible. She is your greatest ally in that self-discovery, and you are the same for her,

ephedra and ephedrine with bitter orange and its main active compound, synephrine, which are much the same as ephedra and ephedrine and carry the same risks for interfering with sleep.

Garlic has three very important cardiovascular effects: One, it lowers blood pressure and is a key component in any natural approach to treating hypertension. Two, it lowers cholesterol and fats (triglycerides) in the blood, raising the protective (HDL) fraction of total cholesterol while reducing the susceptibility of the harmful (LDL) fraction to oxidation and thereby diminishing its potential to damage artery walls. Three, garlic inhibits blood clotting by reducing the tendency of platelets to clump together.

For wellness optimum, Breathe maximum, eat optimum Stretch maximum, contract minimum Meditate...be mum Healing harmonised... mankind #Mickeymized!

If our spiritual boundaries are intact, we will know ourselves as spiritual beings, no matter the condition of our lives. Whether we are sick or in good health, depressed or happy, in a primary relationship or alone, we will know ourselves as part of the spiritual family of the living and the passed, the visible and invisible, the natural and the supernatural. We will be assured of grace, the optimum goal of life, or peace in the midst of anything.

Try taking time for a few minutes of deep, slow breathing morning and evening, to train yourself for optimum breathing all

Confidence and competitiveness in women is often socially equated to bitchiness. Speaking in broad terms, men are rewarded for those traits, while women are put down. The considerable and negative social feedback for feeling confident and embracing it can be really, really difficult.

Persistent low mood is an early indication that you’re heading toward overtraining and the first sign that you should pull back your intensity and let yourself get adequate rest and recovery.

Low fuel in and around training sessions will inhibit your adaptive responses; reduce your body’s ability to lose body fat and gain lean mass; and increase your risk for stress fractures, poor blood glucose control, poor sleep, mood disturbances, and ultimately poor performance. In short, if you want to achieve your best performance and body composition, it is imperative that you fuel your workouts!

That’s why it’s particularly important for women to take in protein that’s high in leucine (the muscle-building amino acid) within 30 minutes after exercise.

So, you need to put more carbs into your system during the premenstrual part of your cycle, especially if you’re doing long bouts of intense exercise. We’ll go into great detail in Chapter 10, but in general aim for a combination of 10 to 15 grams of protein and 30 grams of carbohydrates (about 180 calories) before any workout longer than 90 minutes, and 30 grams of carbohydrates combined with protein and fat (real food, not straight carbs from gels!) per hour while you’re out there.

The best way to head off these headaches is to stay hydrated and eat more nitric oxide (NO)—rich foods, such as beets, pomegranate, watermelon, and spinach in the days leading up to the start of your period. The NO-rich foods will promote dilation and help reduce the severity of the shift.

Progesterone’s main job is to provide building blocks for the uterine lining, so it shuttles carbohydrates right to the lining to create a lush glycogen-rich tissue. It also increases muscle breakdown (while

for the same reason that a Prius will have to pull some wily moves if it wants to race against a Mustang—we start with a smaller engine. As a woman, you have a smaller heart (26 percent lighter than the male heart), smaller heart volume, smaller lungs (10 to 12 percent less volume than men), and lower diastolic pressure (the pressure in the arteries when the heart is resting between beats and the ventricles fill with blood), which predisposes us to have lower maximum heart rates and greater problems with dehydration in the heat. This also means we pump out less oxygenated blood

Women are not small men.

only this, but progesterone increases your resting body temperature by promoting heat conservation (which also comes with a delayed sweat response and a change in our thirst sensation). The one-two punch of high estrogen and progesterone after ovulation as your hormones ramp up leading to your period causes fluid shifts (hello, bloat), decreases your blood plasma volume, and makes you more predisposed to central nervous system fatigue, which makes exercise feel harder than usual.

we as women are built to be naturally good at endurance;

Phase 1: the follicular phase (from the start of your period to ovulation) Phase 2: the ovulatory phase (ovulation) Phase 3: the luteal phase (from ovulation to the onset of the next cycle).

Ironically, you are most like a man when it comes to exercise, fueling, and thermoregulation during your period and the follicular phase.

High estrogen makes us spare glycogen (stored glucose/carbohydrates your body uses for fuel, especially during high-intensity exercise) and increases the amount of fat we use for fuel—not exactly what you’re looking for when racing or doing threshold intervals. Progesterone’s main job is to provide building blocks for the uterine lining, so it shuttles carbohydrates right to the lining to create a lush glycogen-rich tissue. It also increases muscle breakdown (while also hindering our ability to synthesize muscle because we can’t access the building blocks of protein, amino acids, as well). Not

In the 5 to 7 days before your period starts, you can reduce the effect of cramp-causing chemicals (specifically PE-2, an estrogen-mediated prostaglandin) by taking magnesium, omega-3 fatty acids, and low-dose 80-milligram aspirin. Yes, it has to be aspirin if it is not contraindicated for you, not ibuprofen or another nonsteroidal anti-inflammatory drug (NSAID), because aspirin suppresses the production of prostaglandins irreversibly, unlike the other NSAIDs, which are reversible.

with every beat—about 20 percent less cardiac output than men. Less oxygenated blood means we have to breathe more often, and as a consequence, our respiratory muscles—such as the diaphragm and intercostals between our ribs—need to work harder and use a lot of energy. Like other skeletal muscles, the contracting respiratory muscles require enough blood flow to meet oxygen demand. If you have a greater oxygen cost of breathing, you also likely dedicate a greater amount of blood flow toward your respiratory muscles during maximal exercise.

So, you need to put more carbs into your system during the premenstrual part of your cycle, especially if you’re doing long bouts of intense exercise. We’ll go into great detail in Chapter 10, but in general aim for a combination of 10 to 15 grams of protein and 30 grams of carbohydrates (about 180 calories) before any workout longer than 90 minutes, and 30 grams of carbohydrates combined with protein and fat (real food, not straight carbs from gels!)

when you’re older. The best activities are those that are weight bearing (force you to work against gravity) and have multidirectional forces through the bone such as jumping (i.e., jump rope, plyometrics), dancing, and tennis and other ball sports, and of course strength training. Bicycling and swimming are excellent for your muscles and heart but not so much for your bones.

Compared to men, women are 5:1 more likely to experience GI distress. Avoid fructose and maltodextrin during exercise to work with your gut’s physiology instead of against it.

Hydration in the bottle, food in the pocket! Don’t rely on a typical sports drink or liquid sports supplement to do both; use a low-

carbohydrate, higher-electrolyte drink and eat real food. Women have a smaller window for recovery than men do. Maximize muscle adaptation and repair by eating for recovery within 30 to 45 minutes postexercise.

Women recover faster with 25 to 30 grams of protein (with about 3 grams leucine) within 30 minutes of a hard workout. (Note peri- and postmenopausal women should aim for 40 grams of protein to help with recovery.)

We need protein, and we need it fast. Remember, progesterone exacerbates muscle breakdown in women. So you need more protein to protect those muscles and come back stronger.

WILD GREENS—BOTH FOOD AND MEDICINE The wild greens that hunter-gatherers consumed were so rich in phytonutrients that they used them as medicine as well as food. The leaves of wild lamb’s-quarters (Chenopodium album), also known as goosefoot and fat hen, were consumed by hunter-gatherers from North America to Africa. The greens were eaten raw, fried in fat, dried, added to soups, or mixed with meat. The Pomo people, who lived in northern California, steamed the leaves and used them to treat stomachaches. The Potawatomi of the upper Mississippi region used lamb’s-quarters to cure a condition that we now know to be scurvy, a nutritional deficiency caused by a lack of vitamin C. The Iroquois made a paste of the fresh greens and applied it to burns to relieve pain and speed healing. Many tribes consumed the seeds of the plant as well as the leaves, even though the seeds were very small and tedious to gather. Americans are now eating the seeds of domesticated varieties of lamb’s-quarters, which are unusually high in protein. They go by the name quinoa. Lamb’s-quarters may prove to be a potent healer in twenty-first-century medicine as well. Recent studies show that the greens are rich in phytonutrients, fight viruses and bacteria, and block the growth of human breast cancer cells. More investigations are under way. Dandelions, the plague of urban

HONEY MUSTARD VINAIGRETTE You can alter this basic recipe by adding any of the following ingredients: ½ teaspoon sweet paprika, 1 teaspoon grated lemon or orange peel, or 1 teaspoon dried herbs, such as tarragon, basil, mint, or oregano. If you prefer fresh herbs, use 1 tablespoon of the finely chopped leaves. TOTAL TIME: 5–10 MINUTES YIELD: 1½ CUPS ¼ cup vinegar of your choice 1–2 tablespoons freshly squeezed lemon juice, lime juice, or orange juice 1 tablespoon honey 1–2 garlic cloves, finely minced or pushed through a garlic press 1 tablespoon prepared mustard or 1 teaspoon powdered mustard ¾ teaspoon salt, or more or less to taste Freshly ground black pepper to taste 1 cup extra virgin olive oil, preferably unfiltered Combine all ingredients except the oil and mix until well blended. You can beat with a spoon or wire whisk or blend for ten seconds in a food processor on medium-high speed. Then add the oil in a thin drizzle, whisking constantly. If you’re using a food processor, process on medium speed as you add the oil. Pour enough dressing over the salad to coat the greens, but not so much that it pools in the bottom of the salad bowl. Store in the refrigerator for up to two weeks. Bring to room temperature before using.

Nutriscan measures IgA and IgM antibodies in a dog’s saliva. By detecting high IgA and IgM antibody levels, NutriScan identifies changes in the dog’s gene expression when faced with the reactive food, enabling the test to clearly identify the specific ingredient(s) causing the problem. NutriScan can also differentiate between a food intolerance/sensitivity and a food allergy because food allergies are typically mediated by different antibodies (IgE and IgG) than food intolerances/sensitivities (Dodds,

IgA and IgM antibodies produced in saliva (and feces) are detectable months before IgA and IgG antibodies appear in the blood and several months before lesions occur on the surface of the GI tract (these lesions enable veterinarians to clinically diagnosis inflammatory bowel disease [IBD] or leaky gut syndrome). So, the saliva testing system can detect the progressive, pathological process of gut destruction and permeability much sooner than it can be detected via either blood testing or clinical diagnosis.

The ABC’s of Bodybuilding, Diet and Fitness – Learn how to use the secrets of the fittest bodybuilders in the world to condition your body for optimum health. Click

By repeating and emphasizing the term “physical health” three times in the response, Saddleback was obviously trying to distance itself from Oz, Amen, and Hyman’s New Age beliefs. But the “we’re only using them for physical health purposes” defense was not convincing. All three physicians are alternative medicine/holistic health practitioners who teach the indivisibility of “mind, body, spirit” in achieving optimum well-being. In other words, their New Age spiritual beliefs are necessarily embedded in their medical practice, their best-selling books, and their public appearances.

The two major threats to well-being—illness and aging—are constantly present. Out of sight, without your knowing it, your present good health is being silently undermined. Abnormal processes are taking place in everyone’s body at a microscopic level. Anomalies inside a cell that affect only a cluster of molecules or the shape of one enzyme are virtually undetectable.

The most popular sour cherry is the Montmorency. Studies show that Montmorency cherries can reduce pain and inflammation, including pain caused by strenuous exercise. In 2009, a group of fifty-seven male and female runners took part in a study conducted by the Oregon Health and Science University School of Medicine. The participants were scheduled to compete in Oregon’s Hood to Coast Relay race, a challenging two-hundred-mile course that traverses two mountain ranges. The runners in one group drank two glasses of Montmorency cherry juice—one before the race began and one during the race. The volunteers in the other group consumed an equal amount of a cherry-flavored drink. When the race was over, the runners who drank the real cherry juice reported significantly less pain.

Recent research finds that 2 minutes of movement an hour is all it takes to protect yourself. In a study of more than 3,200 people, the US National Health and Nutrition Examination Survey reported that trading 2 minutes of sitting for 2 minutes of light activity such as walking down the hall each hour can lower your risk of premature death by 33 percent. If you work in an office, set your computer alarm to prompt you to move for a few minutes each hour on the hour to counteract the natural inclination to stay sedentary.

we are now finding that more than one genome can be found in the nucleus of a single human cell. More specifically, some people have been found with groups of cells that contain multiple gene mutations occurring nowhere else in their body. This can happen when the genomes of two different eggs fuse together into one egg. A pregnant mother can even gain new genomes in her cells from her child, who leaves fetal cells behind after birth. These cells can migrate to the mother’s organs, even the brain, and be absorbed. This event is known as mosaicism, and it looks to be far more common than ever imagined. In some cases, mosaicism is believed to contribute to diseases like schizophrenia, but for the most part it is considered benign. Even among Darwinian

Organizations naturally decline, so for optimum results, actively experiment and continuously tweak.

Fifty percent of polled athletes in a 2014 ESPN The Magazine survey reported that menstrual cramps affected their game at some point. The best way to mitigate this is to do some preplanning. In the 5 to 7 days before your period starts, you can reduce the effect of cramp-causing chemicals (specifically PE-2, an estrogen-mediated prostaglandin) by taking magnesium, omega-3 fatty acids, and low-dose 80-milligram aspirin. Yes, it has to be aspirin, not ibuprofen or another nonsteroidal anti-inflammatory drug (NSAID), because aspirin suppresses the production of prostaglandins irreversibly, whereas other NSAIDs are reversible. Headaches

both rising to the top of their game. Peak performance during PMS: Take 250 milligrams of magnesium, 45 milligrams of zinc, 80 milligrams of aspirin (baby aspirin), and 1 gram of omega-3 fatty acids (flaxseed and fish oil) each night for the 7 days before your period starts.

If you are looking for best pediatrician in Chennai then shens speciality hospital is the optimum health care center to be reached. Then hurry up and instantaneously book an appointment with Shens medical care.

It’s an indicator of health. Irregularities in your menstrual cycle frequency and/or length can be the first sign that something is amiss, whether your body is not recovering from stress (of training or life!), you’re getting sick, or you’re underfueling and in low energy availability. Understanding your response to stress. When you track over time, you can see how your body responds to large blocks of stress through work, life, travel, and training. For instance, women often see that high levels of stress may shorten cycles and periods of relaxation like vacations can lengthen it. No more second-guessing yourself. If you track for a few cycles and you see that on day 23 you always feel flat and tired, you won’t be second-guessing yourself wondering what you did “wrong” when you feel flat

Why You Should Track Your Menstrual Cycle These days my clients are all about tracking every little move. They have activity trackers and sleep monitors and apps that help them analyze every morsel they put into their mouths. Yet I’m surprised how few women make note of their menstrual cycle and how they feel during it. I highly recommend that every menstruating woman start now. Why?

It’s an indicator of health. Irregularities in your menstrual cycle frequency and/or length can be the first sign that something is amiss, whether your body is not recovering from stress (of training or life!), you’re getting sick, or you’re underfueling and in low energy availability. Understanding your response to stress. When you track over time, you can see how your body responds to large blocks of stress through work, life, travel, and training. For instance, women often see that high levels of stress may shorten cycles and periods of relaxation like vacations can lengthen it. No more second-guessing yourself. If you track for a few cycles and you see that on day 23 you always feel flat and tired, you won’t be second-guessing yourself wondering what you did “wrong” when you feel flat and tired on day 23. (You can also take some of the advice in this book to relieve that fatigue and boost your energy!) It’s psychologically empowering. Knowing yourself and being able to really tap into your unique physiology is empowering. You can also plan some hard training days on the times you know you’re going to be on fire. Once you start tracking, you can also use it as a training guide. And I’m strictly talking about training here. Some people misconstrue this to mean that I’m saying you should plan your event calendar around your cycle. That is NOT the case. As I mentioned earlier, performance is

Should you take melatonin? I would recommend using valerian and tart cherry juice (below) first, as these have been shown to naturally increase the body’s production of melatonin and do not have the melatonin hangover side effect that is common when taking straight melatonin.

As a woman, you become more sensitive to carbohydrates as you age and especially as you enter the menopause transition, because of the decline in your estrogen levels, so eating a diet too high in carbs is detrimental from a blood sugar and metabolism standpoint. Starchy vegetables such as sweet potatoes, yams, and winter squash as well as root veggies such as carrots, onions, and garlic are superior forms of carbohydrate from a nutritional standpoint. You don’t need to eat a ton of carbs, but you should eat the right carbs throughout the day (and time them correctly before, during, and after exercise, which we’ll cover in depth in the next chapter) for your physiology and fitness level. What I find works best from both a body composition and performance standpoint among my female athletes is aiming for a daily intake of about 40 to 45 percent whole-food carbohydrates (e.g., veggies, fruit, ancient grains).

The omega-3s in fish oil (1,000 milligrams a day) have also been shown to quell common menstrual problems such as cramps and back pain.

Remember, no matter how fit you are, there’s no outrunning improper nutrition!

With the onset of menopause, estrogen and progesterone diminish. Dropping hormones lead to a slew of changes that can result in disruptive menopausal symptoms and can make exercise feel harder, including less-compliant blood vessels (blood pressure changes are slower); it also gets harder to handle the heat. Menopausal women are more sensitive to carbohydrates, so they have more blood sugar swings and need less carbohydrates overall. Your body uses protein less effectively at this time of life, so the type and quality of protein you eat and when you eat it become very important to build and maintain your muscles. High-intensity power and strength training is really important once you hit menopause to prevent muscle loss, bone loss, and weakness with age.

Don’t get caught up in the numbers on the scale. Body composition is what counts, especially how much muscle you have.

Don’t train fasted. As a woman, especially, it can promote fat gain and reduce positive fitness adaptations.

It just means you need to train hard. All the cardio in the world won’t cut it. Research on women, especially past age 40, shows that even high levels of aerobic activity don’t translate into any meaningful changes in lean body mass. The only solution is strength training, strength training, strength training. And I don’t mean doing “toning” exercises with 5-pound dumbbells. I mean high-intensity power training—heavy lifting for pure strength. This kind of training stimulates your neuromuscular system, activating the maximum amount of muscle fibers. It also keeps those high-energy, powerful type II muscle fibers engaged, which is essential because those are needed for speed, and they’re the first to go.

Less power production (meaning you have to train for power, not for endurance). Solution: Focus on power training. The speed and strength of muscle contractions tend to diminish with age, thus power and speed become essential aspects of postmenopausal training. See Chapter 7 for specific exercises to boost your performance.

,Patient No-Shows with Appointment Management Software Introduction Patient no-shows are one of the biggest concerns for clinics and healthcare organizations today. These missed appointments disorganize the clinic’s schedules, result in financial losses, and waste resources. For patients, missing a visit can delay necessary treatment and have a negative effect on health outcomes. Appointment booking software provides great ways to minimize the negative impacts of no-shows. In conjunction with patient engagement software solutions, clinics would achieve optimum communication to enhance appointment adherence by patients and to increase the overall performance of the clinic. This article also discusses the no-show effects, how appointment management tools reduce those, and the wider advantages they bring to clinics and patients. The Impact of Patient No-Shows Missed appointments are more than inconveniences; they hold serious meanings for clinics. Waste of Time Slots: Every absence on the schedule springs an empty slot that could have been filled by even one other patient. This leads to long-term underutilized staff and wasted resources. Loss of Income: Clinics must run on a business model, and that happens through direct impacts on the bottom line from no-shows. Missed visits are lost income and thus lost viability. Decreased Quality of Care: Patients whose conditions worsen because they do not attend appointments face delays in their treatment. All postponed appointments thus continue contributing to an already full clinic schedule system. Increased strain on operations: In addition to inefficiencies, staff will now be required to spend further time following up with no-show patients and rearranging schedules to fill the gaps. How Appointment Scheduling Software Helps Appointment scheduling software serves its channel effectively by reminding patients, offering reschedules, and other such patient-friendly features in reducing no-shows. Automated appointment reminder system. How it works: Reminds patients via SMS, email, or phone call. The system can send the reminder days or hours before the appointment. Benefits: Keeps the patients informed and ready; reduces chances for forgetting the appointment. Convenient rescheduling ways How it works: Patients may reschedule or cancel appointments using an online portal or mobile application. Live availability makes an instant and seamless rescheduling. Benefits: Opens the slot to other patients and eliminates anxiety for patients who cannot attend at the original time. Visibility All-time Availability. How it works: Using data from various offices and locations, it creates a view of all appointments and availability. Benefits: Minimizes rivalries on appointments with patients. Change in appointment scheduling behavior and clear appointment scheduling. Minute App Scheduling How it works: The patient makes his appointment based on a trained interview with any front office person. In the application, online mode is simple and has no technical hassles. Benefits: Reducing Broken Appointments by 60%. Here are just a few of many ways in which effective appointment scheduling software will greatly enhance the no-show rates by automating reminders, rescheduling, and other such patient-friendly features. Automated Appointment Reminders How it works: Patients are reminded either through SMS, e-mail, or calls. The system can send reminders a day or hours before the appointment. Benefits: Keeps the patients informed and ready; reduces chances of forgetting the appointment. Conclusion No-shows have always posed a mighty blow to clinics as they can influence revenue, operations, and eventually, patient care. Clinthora’s clinic management software solutions

High estrogen makes us spare glycogen (stored glucose/carbohydrates your body uses for fuel, especially during high-intensity exercise) and increases the amount of fat we use for fuel—

This is yet another reason why women need to be very careful about extremely low-carb diets, because restricting this macronutrient causes your brain to produce even less serotonin, setting you up for mood disorders, especially if you’re already prone to them.

The review included interesting research on brain health in women; identifying research that women with a major depressive disorder who augmented their daily antidepressant with 5 grams of creatine responded twice as fast and experienced remission of depression at twice the rate of women who took just the antidepressant. The researchers recommend a traditional loading dose (0.3 gram per kilogram of body weight a day for 5 to 7 days) or a routine daily dose (3 to 5 grams) for 4 weeks as effective for women, regardless of age. The traditional side effect of weight gain (due to water retention) does not occur with this low dose, yet the health and performance outcomes increase significantly.

WALKING LUNGE (1 minute or 3 sets of 10 reps) Strengthens the glutes and quad muscles and improves balance and stability Take a giant step forward and lunge forward, leading with your right leg. Drop the back knee straight down, keeping your front knee over your ankle (you should be able to see your toes). Push off with your right leg and lunge forward with your left leg, repeating the move. Control the motion and try to prevent your front knee from caving inward.

MAKE IT HARDER: Hold dumbbells. SINGLE TOE RAISE (1 minute or 2 sets of 30 reps) Strengthens the calf muscle, improves glute strength, and increases balance Stand up with your hands on your hips. Bend the left knee up and contract your right glute and tighten your abs to maintain your balance. Slowly rise up on your right toes while keeping your balance. You may hold your arms out parallel to the floor to help stabilize. Slowly lower to the ground for a full set and switch to the other side.

MAKE IT HARDER: Hold dumbbells. BRIDGE WITH ALTERNATING HIP FLEXION (15 reps per side) Strengthens the outer hip muscles and glutes Lie on your back with your knees bent and feet on the ground. Raise your butt up off the ground and squeeze. Lift your right foot off the ground and make sure that your right hip does not dip down. Lower your right foot and

PLANK WITH KNEE DIPS (10 dips per side) Strengthens the abdominals, shoulders, hips, and glutes Get into a pushup position, extending your arms so your hands are on the floor directly beneath your shoulders and your legs are straight with your weight on the balls of your feet. Keep your abs taut and your body in a straight line. Pull your abs in and slowly drop and tap the floor with your left knee. Straighten your left leg and

SIDE PLANK (Hold for 20 to 30 seconds per side.) Strengthens the abdominals, obliques, and shoulders Lie on your right side with your legs extended and feet and hips stacked. Prop your upper body up on your right elbow and forearm. Raise your hips until your body forms a straight line from your ankles to your shoulders. Hold this position. Flip around so that you’re lying on your left

Male cats are prone to urinary tract problems due to the small diameter of their urethras. Cats that are prescribed urinary diets usually have continued recurrences throughout their lives. Wet diets are required for any cat with urinary issues. These cats should never be fed dry food again.