"The KPC Medical College & Hospital has embarked on its mission of creating a state-of-the-art center of Medical education and research in Eastern India. Located in Jadavpur, Kolkata, the institution is designed to respond to a long standing need of the community.
At the KPC Medical College & Hospital, we have two key goals. State-of-the-art Medical/Healthcare Education. The KPC Medical College & Hospital has adopted a unique educational philosophy. Our academic programs are based on a multidisciplinary approach that unifies the fundamentals of medical science, clinical practices and today’s information technology tools.Serving the community by providing cost-effective healthcare in a patient-friendly environment.
Our sprawling campus, with more than 1,200,000 sq. ft. of built-up area spreads on 48 lush acres of land in Southern Kolkata. The emphasis is on the environment and the ambience. Our facilities are functional and are built with the objective of providing our students with an open and interactive learning environment. In addition to our specialized libraries, modern laboratories and world-class equipments, we have created an Internet-enabled communication infrastructure that will allow the academic community to stay in constant touch with the peers worldwide.
As India marches on to enhance its footprint in the global economy, the nation’s Healthcare and Medical Education infrastructure continue to lag behind. The issue is particularly significant in Eastern India. At the KPC Medical College & Hospital, we believe a healthy community is a fundamental need for the success of any nation. We seek to contribute to the region’s growth by building an institution that will produce world-class Medical/Healthcare professionals.
Kolkata and West Bengal have produced some of the nation’s leading medical professionals and visionaries – the likes of Dr. Bidhan Chandra Roy and Dr. Nalini Ranjan Sarkar. Our goal is built on their vision and create a Medical Education Complex – that will continue to redefine the standard of modern Medical Education – fulfilling a long awaited need of the region"
Dr. Kali Pradip Chaudhuri


Do you find yourself getting stressed easily?
If you’re constantly feeling frazzled it’s only a matter of time before it begins to take its toll on your health.
This is why stress is something you need to keep in check.
Here’s 3 effective methods to deal with your stress today:
#1 Count to 10
When you find yourself getting wound up, stop what you’re doing, and count to 10. This will allow you time to gather your thoughts, take a few deep breaths; then you can carry on in a better frame of mind.
Reacting negatively to situations will only make you feel worse in the end.
#2 Write about it
If you tend to worry continually, restrict yourself to half an hour each day. This should be the only time you allow yourself to think about the things that are worrying you.
During this time write down whatever concerns you have, and evaluate them – are they justified, can you see a solution, what would help you to stop worrying so much?
If you find yourself worrying during the rest of the day say to yourself, “I’ll think about that later.”
#3 Do something you enjoy
Make time for yourself to relax and unwind every day – even if it’s just for 10 minutes. Perhaps you could listen to your favourite music, take a relaxing bath, or read a book.
Think of it as recharging your batteries for the day ahead.
How will you banish stress from your daily life?


one who travels indefinitely, with no long-term abode, while avoiding all forms of animal exploitation and abuse as far as is possible and practicable
early 21st century; from vegan - ‘a person who does not eat or use animal products’, and nomad - ‘a person who does not stay long in the same place’
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The 80/10/10 Diet by Douglas Graham - Book Review, Quotes & Highlights
20 min read
The 80/10/10 Diet: Balancing Your Health, Your Weight, and Your Life, One Luscious Bite at a Time
by Douglas N. Graham
First published November 1st 2006 by Food N Sport Press
I’d heard about The 80/10/10 Diet for roughly a year before I finally decided to read it, and the timing couldn’t have been more perfect.
I was lucky enough to be able to read Douglas Graham's raw-food classic while living on a southern Thailand island with easy access to some of the most delicious and affordable raw vegan food on earth.
Doug Graham's website, FoodNSport.com, says The 80/10/10 diet can help you achieve:
peak performance for any athlete
perfect weight, no matter what your body type
success with a low-fat vegan diet
simplicity in your lifestyle
a healthy relationship with your food
It becomes obvious early on that 80/10/10 (pronounced "eighty ten ten") is not supposed to be a diet in the usual temporary, get-in-get-out sense of the word, but instead a long-term healthy lifestyle change. He makes it clear that he knows diets don't work in the long term and is not shy about letting the reader know either.
Quite simply, it refers to the recommended ratio of macronutrients by percentage of calories. Macronutrients being carbohydrates, fats, and protein. (Micronutrients being everything else.)
What he recommends here is to get at least 80% of your calories from carbohydrates, and a maximum of 10% of your calories from fat and the remaining maximum 10% from protein.
He advocates getting this primarily from whole, fresh, ripe, raw, organic, seasonal, sweet fruits, plus a large raw green salad every night. This is to be supplemented with small amounts of raw nuts and seeds.
And I must say, he makes a very convincing case for eating this way.
The fact is, nature has seen fit to provide food for every creature on Earth, and all creatures of similar type eat similarly—those for which their biological systems were designed. Do not let anyone tell you that humans are the one exception to this rule in all of the animal kingdom, for there are no exceptions: Animals that are anatomically and physiologically similar thrive on similar foods.
- Douglas Graham in The 80/10/10 Diet
The main premise of this paradigm-shifting book - which Graham takes and then builds upon using a combination of referenced scientific evidence and results from his work advising world-class athletes - is encapsulated in the following paragraph (you can read more quotes like this below this review).
All of the creatures that are anatomically and physiologically like us (known as the anthropoid primates: gorillas, orangutans, chimpanzees, and bonobos) thrive on a low-fat diet that is predominated by fruits and vegetables. Their caloronutrient ratios closely approximate 80/10/10. With the exception of the gorilla, whose great weight makes it almost impossible to climb the skinny branches of trees to procure fruit, they get more than 80% of their calories from the carbohydrates in fruit. The combined caloronutrient average for chimpanzees, bonobos, and orangutans is about 88/7/5. Add in the gorilla’s numbers, which come closer to 70% carbohydrate, and the average decreases, making the ratio almost exactly 80/10/10 for all of our anthropoid relatives.
Doug Graham says that most other nutrition advice espoused by popular plant-based doctors are mostly in line with what he teaches, but because these doctors eat cooked food themselves, eating a completely raw diet is "outside of their reality", and so naturally, advocating for it is as well.
Even though legitimately well-established scientists like T. Colin Campbell recommend eating 80/10/10 (video above), Campbell recommends a mixture of cooked and raw foods, most probably because that's what the science suggests is best, judging by, among other studies, the worlds longest living populations.
To be fair though, there are no large populations of humans that eat exclusively raw, so a direct comparison can not really be made. While this fact can be used as an argument both for and against going completely raw, what can't really be argued against is that to achieve the optimal health / minimal disease that everyone is looking for, people in general, including a lot of vegans, need to eat more whole fruits and vegetables. And a diet compromised of fresh fruits and vegetables, whether cooked or raw, almost effortlessly achieves the 80/10/10 macronutrient ratio.
As Dr Michael Greger points out, the soils where our store bought fruits grown these days are quite depleted compared to what they were tens of thousands of years ago, so in turn the nutrient composition of fruits these days are, to quote Greger himself, "pale comparisons to what our ape ancestors ate."
Greger does not provide any evidence as to why this means cooking other vegetables in place of them (which have a wildly different nutrient composition anyway) is a better alternative, though.
"No essential nutrient exists in meat, grains, legumes, or dairy that is not also available in fruits, vegetables, nuts and in a form that is easier to digest."
- Douglas Graham
Among other things, Graham warns against the pitfalls of fragmented nutrition thinking and advice. This is expounded quite clearly when, along with an eating plan, Graham includes a Fundamental Elements of Health bullet point list, asking the reader to honestly rate themselves, from zero to ten, in everything on the following exhaustive list.
Grahams says, "though there is no official order or ranking, I would venture to say that the first ten are actually indispensable - essential - for even a moderate level of true health."
Clean, fresh air
Foods for which we are biologically designed
Rest and relaxation
Emotional poise and stability
Sunshine and natural light
Peace, harmony, serenity, and tranquility
Thought, cogitation, and meditation
Friendships and companionship
Gregariousness (social relationships, community)
Love and appreciation
Play and recreation
Amusement and entertainment
Sense of humour, mirth, and merriment
Security of life and its means
Inspiration, motivation, purpose, and commitment
Creative, useful work (pursuit of interests)
Self-control and self-mastery
Expression of reproductive instincts
Satisfaction of the aesthetic senses
Positive self-image and sense of self-worth
Internal and external cleanliness
Music and all other arts
Biophilia (love of nature)
Included after the main body of work is a meal plan, which is made up of a week's worth of recipes for each of the four yearly seasons, including breakfast, lunch and 3-course dinners. If you’ve never had your mouth water while reading raw food recipes before, I suggest you read these.
Being a single man in his twenties, my personal favourite thing about these recipes is how simple they all are to prepare. Which is not too surprising when you remember that one of the concepts Graham introduces in this book is “mono-meals” - eating only one food, say, bananas or mangos, per meal. Which might sound unfeasible… until you try it yourself and live the experience. Naturally, though, only the smallest fraction of the recipes are mono-meals.
There are lots of testimonials in the back of the book praising the low fat, high carb, 100% raw vegan diet Graham proposes here. I mean tons of these things. Page after page of heartfelt letters from people whose lives have been enriched by this diet either in terms of athletically performance or helping them recover from mental and physical diseases. The athletes abound in this section, which is not surprising because, as Graham says himself, "the 80/10/10 Diet is a high energy diet."
As reassuring as these testimonials clearly are, this doesn't help me to forget that the rest of the book is lacking in references to clinical studies, trials and other scientific experiments compared to all the other vegan nutrition books I've reviewed. And in my mind at least, this does The 80/10/10 Diet a disservice.
While I have been eating 80/10/10 for about a year now, reading this book (twice) hasn't made me go 100% raw for any meaningful period of time. It is very easy to eat in these ratio's while still cooking whole plant foods, and in my experience, semi-cooked 80/10/10 is a very effortlessly energetic, light, "clean" and delicious way to live, and not outside of what The 80/10/10 Diet is about, either. To quote from Graham himself in chapter 8, “If high-fat raw or low-fat cooked seem your only options, choose the low-fat option, every time.”
As fascinating as this book is, as concise and easy to digest as it's messages are, I think the reason I'm still eating some cooked food is that I'm always left wondering something... do the repeatedly scientifically proven health benefits of a cooked, whole foods 80/10/10 vegan diet out-weigh the mostly anecdotal claims of the raw vegan alternative presented here?
4 / 5 stars.
Would I recommend this book to someone interested in a raw vegan diet?
Without question. I can not imagine a more suitable text to kick-start anyone's raw vegan journey with confidence.
Would I recommend this book to someone interested in just a regular vegan diet?
Absolutely. Even if the high fruit, 100% raw vegan lifestyle advocated for here is not followed exactly, there are always noticeable benefits to be had just from intelligently increasing your intake of raw fruits and leafy green vegetables. And that is science that no one can argue with.
Dr. Douglas Graham, a lifetime athlete and twenty-seven year raw fooder, is an advisor to world-class athletes and trainers from around the globe. He has worked professionally with top performers from almost every sport and every field of entertainment, including such notables as tennis legend Martina Navratilova, NBA pro basketball player Ronnie Grandison, track Olympic sprinter Doug Dickinson, pro women's soccer player Callie Withers, championship bodybuilder Kenneth G. Williams, Chicken Soup for the Soul co-author Mark Victor Hansen, and actress Demi Moore. As owner of a fasting retreat in the Florida Keys for ten years, Dr. Graham personally supervised thousands of fasts. He was in private practice as a chiropractor for twenty years, before retiring to focus more fully on his writing and speaking. Dr. Graham is the author of many books on raw food and health including The High Energy Diet Recipe Guide, Nutrition and Athletic Performance, Grain Damage, Prevention and Care of Athletic Injuries and The 80/10/10 Diet. He has shared his strategies for success with audiences at more than 4,000 presentations worldwide and is recognized as one of the fathers of the modern raw food movement.
Friends, if you stop connecting with your loved ones over the food you eat, you have missed the point! Healthful living includes healthy relationships and compassion for your fellow humans. If you wish to contribute to your loved ones, accept them where they are, and then lead by example, with an open heart … you will have far greater success if you do. [page 15]
The Natural Hygiene approach to diet and nutrition is markedly different than the fragmented perspective that is common among health seekers and diet promoters. The fragmented view does not so much look at foods as it does their component parts. It also fails to distinguish true well-being from merely looking good, feeling good, or removing symptoms of dis-ease—a grave error, indeed. The fragmented approach extols the virtues of certain nutrients in a “pick-and-choose” fashion—the kind used in infomercial sales pitches. Excellently geared toward selling a specific product, this viewpoint never considers the full story, always omitting material that would give a more balanced view of the situation. Like a person who makes a decision after listening to only one side in a debate, the fragmented thinker relies on skewed information, and the resulting incomplete picture provides a misunderstanding of nutrition that can only spiral out of control. [page 26]
I have heard estimates that scientists today may have discovered only 10% of the nutrients in existence, particularly the so-called phytonutrients (plant nutrients). In light of this, we might stop for a moment to wonder: How can any of us claim to have zeroed in on some specific nutrient deficiency and take informed action toward correcting it? It cannot be done intelligently, in my opinion. [page 29]
[After talking of the possible dangers of vitamin/mineral supplements] People tell me that hearing this discussion confuses them, for they often experience welcome increases in energy and apparent reversal of health challenges through supplementation. I find that these results come, however, at great cost. If these individuals distance themselves from the supplement-vendor hype and slow their quest for quick relief, they usually notice that their life has become an endless shell game, in which they shift symptoms but never reach true health, homeostasis, and peace. page 30
When we use remedies and therapies to eliminate symptoms, we do nothing to address their original cause, hence nothing to create health. We must educate ourselves about the causes of health (not disease) and include these in our daily routine. [page 32]
The big-picture approach that I espouse is based on this simple concept: “It is always better to correct a problem—to remove its cause—than it is to supplement or suppress it.” Nutrition is a very complex field of endeavor, and it is easily misunderstood and misinterpreted, just as the forest can become invisible when looking at individual trees. [page 33]
People say, “Everything in moderation.” I suggest that foods that are good for us are good only in moderation, but that the foods that are harmful to us should be avoided, regardless of the dose. [page 35]
So, the answer is yes—humans are biologically equipped to supplement their diets with a wide variety of plant-based “vegetarian” substances. [page 45]
Do you know anybody whose candida was caused by eating fruit? Do you know anybody whose diabetes was caused by eating fruit? Do you know anybody whose cancer was caused by eating fruit? If eating fruit didn’t cause these maladies, why would you believe that avoiding fruit would correct them? [page 55]
When your diet is predominated by nut pâtés, seed cheeses, and flax crackers, it’s no wonder you’re told not to eat fruit. Whether or not we eat fruit in the presence of such tremendously high levels of fat, we set ourselves up for health problems and inability to remain raw. [page 63]
As a society, we have very much become adrenaline junkies. We are addicted to stimulation, and rely upon our next “fix” constantly. From the shock of the alarm clock and our morning coffee, to the newspaper headlines and the extreme behavior on daytime talk shows, to movies, spectator sports, and “reality” television shows designed to evoke intense emotions, to restaurant meals that are promoted more for their excitement value than for their nutrition, straight through the day till the eleven o’clock news that is filled with stories of death and destruction, we just keep calling for more adrenaline. Should there be a gap in the “action” we feel sleepy, a sure sign of exhaustion. We are literally living in a state of constant adrenal fatigue. This excessive adrenal demand, coupled with the high stress of our American lifestyle, result in such extreme overuse of the adrenals that they eventually begin to fail. [page 65]
When medical professionals have their blinders on, seeking only to eradicate disease with no mind toward creating overall health in their patients, they produce bizarre and deadly short-sighted solutions. [page 76]
The fact is, nature has seen fit to provide food for every creature on Earth, and all creatures of similar type eat similarly. For example, horses—and all creatures that look like horses (zebras, donkeys, mules)—eat from essentially the same category of foods—those for which their biological systems were designed. Do not let anyone tell you that humans are the one exception to this rule (called the Law of Similars) in all of the animal kingdom, for there are no exceptions: Animals that are anatomically and physiologically similar thrive on similar foods. Cows eat grass, leopards eat meat, and hummingbirds eat nectar. There is simply no need to complicate this simple program, presented in perfection by nature in thousands of examples. All of the creatures that are anatomically and physiologically like us (known as the anthropoid primates: gorillas, orangutans, chimpanzees, and bonobos) thrive on a low-fat diet that is predominated by fruits and vegetables. Their caloronutrient ratios closely approximate 80/10/10. With the exception of the gorilla, whose great weight makes it almost impossible to climb the skinny branches of trees to procure fruit, they get more than 80% of their calories from the carbohydrates in fruit. The combined caloronutrient average for chimpanzees, bonobos, and orangutans is about 88/7/5. Add in the gorilla’s numbers, which come closer to 70% carbohydrate, and the average decreases, making the ratio almost exactly 80/10/10 for all of our anthropoid relatives. [page 109]
Before our cells can utilize any food for fuel, whether it contains primarily carbohydrate, protein, or fat, it must first be converted into simple sugars. Carbohydrates are by far the easiest to convert to useful sugars. Glucose (a simple sugar) is the primary, preferred source of fuel for every tissue and cell of our bodies. In fact, some of our cells (the brain, red blood cells, and some nervous tissue, for example) depend almost exclusively on glucose as their fuel source. [page 120]
The balance of our daily calories, at least 80%, must come from some combination of carbohydrates and fat. Essentially, any decrease in carbohydrates must be accompanied by an increase in fat, assuming we continue to consume the same number of calories. [page 124]
So how do people lose weight on low-carbohydrate diets? In brief, research shows that these people invariably consume fewer total calories. Dr. Michael Greger’s superbly comprehensive and condemning eBook, Atkins Facts, sums it up well: In 2001, the medical journal Obesity Research published “Popular Diets: A Scientific Review.” Claiming to have reviewed every study ever done on low carb diets, they concluded, “In all cases, individuals on high-fat, low carbohydrate diets lose weight because they consume fewer calories.” (Obesity Research 9(2001):1S.) [page 124]
Although we were designed with survival/backup mechanisms that allow us to transform noncarbohydrate foods into sugar in case of starvation or other extreme conditions, this capability was intended to be invoked only on rare occasion. We pay a huge price in terms of health and optimum functioning whenever we force our bodies to resort to fat (or worse, to protein) to fuel our cells, as these conversions are chemically inefficient compared with using carbohydrate for fuel. The body can only do so by expending substantial amounts of vital energy and producing toxic waste products along the way. [page 126]
Proper body weight is an effortless, natural outcome of optimum health, but optimum health is unlikely to result from a diet designed solely for weight loss. The followers of low-carbohydrate diets may achieve their weight-loss goals, but they imperil their long-term health in doing so. [page 126]
Yet due to the nutrient losses incurred during the cooking process, no cooked food can be viewed as a true whole food. In fact, the cooking process itself actually removes the water from food (with the exception of certain dehydrated foods that are actually rehydrated as they are cooked in water). No food whose water has been removed can realistically be viewed as a whole food. [page 127]
And so, in spite of the fact that fruit is universally promoted as the ultimate health food, and in spite of their own conclusions that carbohydrates must predominate the diet in order for health to be possible, the majority of the world’s health professionals fail to see the obvious: A fruit-based diet is the finest possibility we have for developing optimum health. [page 128]
The meat and dairy industries like to point fingers at sugars, declaring them synonymous with empty calories. They have done such a good job of marketing that to this day most people do not understand the differences between refined simple sugars (empty-calorie junk foods) and the simple sugars in fruit (health food), thinking that “sugar is sugar.” [page 138]
Think about this: If you have a goldfish, cat, or dog, do you change the very nature of their diet every time you move? Do zoo animals get entirely different classes of food, depending on the latitude of the zoo that houses them? Viewed in this way, it becomes obvious that we must honor the unique dietary requirements of each species, based on its particular digestive physiology. [page 142]
Humans are anatomically and physiologically adapted to the food of the tropics, predominantly fruit, as are almost all of the tropical creatures. In Central America, for example, all mammals with the exception of the river otter and the jaguar are known to eat fruit, as are most of the birds, many of the amphibians, and quite a few of the reptiles. No logical or scientific reason exists to conclude that simply because we have moved away from the tropics, we should therefore change what has been our natural food for the great majority of our time on Earth. Regardless of where we go on this planet (or even whether we ever venture off of the planet to other worlds), tropical fruits remain our natural foods, the only cuisine for which we are perfectly designed.
People who live in temperate areas still require the foods for which they were designed, just as zoo animals that are geographically relocated still retain their physical requirements. [page 144]
In his book The China Study, renowned Cornell University professor emeritus of nutritional biochemistry T. Colin Campbell states that we require only 5–6% of our total calories to come from protein in order to replace the protein we routinely lose, and that “About 9–10% protein has been recommended for the past fifty years to be assured that most people at least get their 5–6% ‘requirement.’”
Excessive fat consumption may be commonplace, but it is nothing short of nutritional disaster. [page 178]
If high-fat raw or low-fat cooked seem your only options, choose the low-fat option, every time. [page 188]
While perfect health is our natural state, it occurs only when we take perfect care of ourselves. [page 202]
We should not fool ourselves into believing that anything resembling true health is possible without regular, vigorous exercise. [page 203]
Dehydration is considered a contributor to more diseases of lifestyle than any other single factor except fat. [page 207]
If we are to (correctly) assume that the necessary amount of water is in our fresh plant foods before we cook them, we can be certain that an insufficient quantity is left after we cook them. [page 209]
So cooking food results in a double whammy—not only does it remove water, but a great many toxins are created in the process, increasing our need for water. [page 209]
As our levels of physical activity or stress rise, so does the quantity of endogenous toxins we produce, as cellular output increases. This is one of the reasons that we are told to drink water before, during, and after exercise and other physical pursuits—to dilute the toxins we produce. [page 210]
Our perspective of “normal” volume has been skewed by the low-water, low-fiber, high-fat meals we have been eating all our lives. [page 215]
Supplement vendors publish convincing literature to convince you that their green powders or “whole-food-based” supplements supply concentrated nutrition in amounts you could not get from fresh fruits and vegetables. But taking them can serve only to imbalance you, as even in deficiency conditions, we do not need more of any nutrient than we can get in a variety of whole, fresh, ripe, raw plants eaten in sufficient quantity to maintain our body weight. [page 217]
Because hunger is the general desire for food, when one is truly hungry, any food will be acceptable. Appetite, on the other hand, is specific—we desire a specific food or foods. Appetite is also the socially acceptable word for craving, which in turn is the socially acceptable word for addiction. [page 219]


Preventive services in Campbell
Dental exams and cleanings are essential to maintaining good oral health. Our knowledgeable dentist, Bhavana Thakur, DDS recommends that you visit our dental office every six months for a regular dental exam and cleaning. Dental exams include:
Oral cancer screening
Thorough evaluation of your current and future dental needs.
Digital X-rays to further examine your teeth and dental health (digital X-rays require less than 1/10ththe energy of traditional film-based X-rays) If needed, we may also take digital photographs of teeth, groups of teeth, or tissue for our records.. Thanks to the computer screens in our treatment rooms, you will be able to comfortably view X-rays and photographs from the dental chair to better understand your oral health and dental treatments.
A regular cleaning is recommended for patients who do not have bone loss, periodontal disease, or infection around the teeth. There should be no bleeding, mobility of the teeth, receded areas, or gaps where the spaces around the roots of the teeth are exposed. In other words, the mouth should be healthy with no bone or gum problems. A regular cleaning, or prophylaxis, removes soft plaque, tartar, and stains from the teeth above the gum line, and only slightly below.
A regular cleaning is usually done 2 to 3 times a year, depending on how quickly stain, plaque, and tartar accumulate. It is considered a preventive procedure by your
insurance carrier, since regular cleanings will help prevent periodontal disease.Flouride application and sealants done at these regular visits also prevent new cavities


Whether you are on the hunt for pre-prepared healthy meals for yourself or an elderly loved-one, or you are catering for your next event on a budget, we have you covered! Our in-house chef’s prepare our ranges with gluten free, vegetarian, vegan and reduced calorie light options.
"Your vegan meals are amazing! Thank you so much."
"Just tried the Bbq tofu with pumpkin and kale macaroni and the pumpkin risotto with quinoa and balsamic glaze. Awesome flavours guys! So excited to taste the other vegan options."
"Tried your gluten free Chocolate and Raspberry cake recently. Yum!!! It was so nice to have delicious gluten free food that everyone loved."
"Convenient and yum! What more could you ask for? Oh the price 🙂 Totally reasonable and affordable."
"I don't have words, your meals have blown us away. So many options, so much flavour, thank you!"
"Bought over a weeks worth of dinners online, delivered really quickly. Love how it is portion control so I do not over eat. Great for weekday dinners as working and time poor it's great to get home, put the oven on (I prefer this method than microwave) do what I have to do and meal is ready. "
Their gluten free cheesecakes are the best and are always my go to dessert for my gluten intolerant family. Highly recommend.
"The vegan meals are ridiculously delicious (especially the pie one!)."
"I absolutely love it. Every single meal is so delicious. Full of flavour,right portion size (I'm watching my weight), & I'm time poor,so to be able to have a yummy meal that I don't need to prepare is great and fast. And it's cheap,which is an extra bonus. I'm real happy I have found LMC. It's my thing right now. 🙂 Highly recommend."
"I just had the vegan egglplant parma for lunch & it was delicious thank you!"
I havent enjoyed pastry since ive been gluten free but this looked great and tasted amazing. My husband who eats gluten also enjoyed the gf pastry. Wish we lived in Melbourne so we could have more often!


Covid-19 Dermatology Resource (note this resource is being archived at the end of March 2021)
The Centre of Evidence Based Dermatology (CEBD) at the University of Nottingham are pleased to announce the new launch of a new Coronavirus Dermatology Resource.
This new online resource on the CEBD website has journal articles relevant for coronavirus and dermatology, along with links to guidelines, evidence-based resources and relevant patient information.
As you will be aware, there are many implications of the coronavirus epidemic for dermatology—in particular the impact of gloves and hand washing, issues around patients on biologics and other immune-modulating drugs, and how dermatology services can continue to be delivered in the current environment.
The journal articles in the Resource are found by a comprehensive PubMed search strategy with several hundred search terms, and will be updated regularly. There is a “what’s new” page linked to from the contents page that enables you to keep up to date with relevant new articles as they appear.
We are grateful to Dr Douglas Grindlay of the CEBD for compiling this resource.
COVID-19 hand washing advice
Professor Hywel Williams gives advice on handwashing here.
Coronavirus (COVID-19) - Cochrane resources and news
Coronavirus (COVID-19) - Cochrane resources and news can be found here.


Thursday 13 September is National R U OK? Day.
One in five people experience depression at some point in their lives. That means that approximately 4 million Australians will suffer from depression. More than 2,000 Australians suicide each year. Depression is the most common mental illness, followed closely by anxiety. Approximately 7 percent of Australian employees in any organisation suffer from depression each year.
So chances are that at least one person at each workplace may be suffering from a mental health problem right now.


Dr. Anita Johnston is an eating psychology pioneer, storyteller, the co-founder of the Anorexia & Bulimia Center of Hawaii, developer of Hawaii’s first in-patient eating disorders treatment program at Kahi Mohala Hospital, supervisor for the International Association of Eating Professionals …
… and the author of Eating in the Light of the Moon: How Women Can Transform Their Relationship With Food Through Myths, Metaphors, and Storytelling.
She’s a powerful champion of women struggling with disordered eating. The conversation ranges from imbalances in our psyches, to what disordered eating is trying to say to us.
What it means to live in a “fat-phobic culture” is part of this episode, as well as how recovery is really a process of transformation.
This was such a rich conversation that Anita and Melanie ended up recording another show … look for it to drop next week.


You deserve affordable prescriptions!
We accept all
Please have your personal doctor send us a prescription. We are setup to receive electronic prescriptions from your physicians software. Alternatively, they can call or fax it in. If you have an existing prescription at another pharmacy please call us. We can easily transfer it for you.
Conveniently pick up your prescription same day at PSA located in Swannanoa just off I-40. You can alternatively select our FREE shipping option. We can mail your prescription anywhere within North Carolina at no additional charge.
For nearly 50 years we have been a full service licensed pharmacy in North Carolina. At this time we have not obtained any out of state permitting to ship to other states.


As a general practitioner in Washington, Dr. Theodore Watkins offers primary care for patients of all ages, and can refer patients to specialists when necessary.
323 15th St NE Bsmt LVL, Washington, Washington DC 20002-6501
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Bonnie Cochran, LCSW has extensive experience and background working with individuals, families and groups to overcome life’s transitions. She holds a Master of Social Work degree from Colorado State University and is a Licensed Clinical Social Worker practicing psychotherapy in Fort Collins, Colorado.
Bonnie is a Board Certified Diplomat who specializes in grief, loss and bereavement. She has a Hospice background and is trained in Reproductive and Infertility Counseling, EMDR II, Mind/Body Therapy and Crisis Debriefing. Bonnie is a founding member of 3Hopeful Hearts, a nonprofit organization that supports bereaved parents and their families. She has over fifteen years experience in the mental health care field and is available for presentations and educational seminars.
Professional Training and Affiliations:
- Harvard Medical School’s Mind-Body Institute – Dr. Herbert Benson, The Relaxation Response
- The Tuning Effect – Mel Bucholtz, MA
- Sharon Covington, LCSW – Director of Psychological Services (Shady Grove Reproduction and Science Counseling Center)
- ASRM – American Society of Reproductive Medicine
- MHPG – Mental Health Professional Group of ASRM
- NASW – National Association of Social Workers
- RESOLVE – The National Infertility/Pregnancy loss Association, Professional Member
- EMDR II – Eye Movement Desensitization Reprocessing International Association
- ADEC – Association of Death Education Center
- 3Hopeful Hearts – Bereaved Parents Support and Education Organization
- Connections – National Teleconference Founder and Facilitator, Professional Mental Health Group


The name stands for Neuro-Muscular Electrical Stimulation and it is the same technology as is used in T.E.N.S. devices.
In the case of muscle stimulation, where you want to cause a muscle “twitch” or contraction on purpose, the output current is usually stronger and the “pulse width” is generally made wider or increased above where you would normally set it for T.E.N.S. (pain control).
Where the usual settings for conventional or high-frequency T.E.N.S. involve pulse rates in the 100-150 Hz (pulses per second) range, a rate of 30-50 Hz would be used for N.M.E.S. applications so as to not prematurely fatigue the target muscles. As most rehabilitation protocols call for lots of “reps” (repetitions) it is important to be able to do a muscle stim treatment for 15 – 30 minutes. The higher the frequency the more rapid the tiring of the muscle tissues, so this time period may not be possible unless the parameters are adjusted properly.
Another factor to be considered in any N.M.E.S. treatment regimen is the “duty cycle” of the stimulation. This would be the length of time the muscle is actually contracted compared to the time it “rests” between contractions. Usual treatments are in the range of 5-15 seconds “ON” with an “OFF” time of 10-30 seconds.
If the approach is to gain endurance in the muscle then it is more important to have increased “OFF” times (ie. less fatigue) in order to be able to do the maximum number of repetitions in the time allotted.
If, however, the goal is to achieve a major increase in bulk or strength, then a more aggressive approach using longer “ON” times and shorter “OFF” times is required. The fatiguing of muscles will be more evident and may require less frequent sessions.
Another thing to note is that some N.M.E.S. units also have T.E.N.S. capability. In other words you would be able to use the same device to rehabilitate your atrophied muscle and also use it for pain control as required.


Health eCareers has acquired Arthur L. Davis Publishing (ALD). Founded in 1983, ALD is a digital nursing publication with the largest nursing circulation in the United States. ALD partners with nursing associations in 39 states to engage their members, reaching over 2.6 million nurses.
The acquisition of ALD will further Health eCareers’ mission of connecting healthcare professionals with the best career opportunities and resources-from physicians and surgeons to advanced practice providers to nurses.
“By 2024 there will be a nursing shortage of over 1 million nurses due to low enrollment in nursing school, an aging workforce, increased demand due to an aging population, and COVID-19 demands on the profession causing more turnover. Health eCareers recognizes the strain on hospitals and practices throughout the United States and is proud to acquire ALD to connect employers, schools, continuing education programs, and other organizations to nurses and help address this critical shortage,” said Greg Chang, Managing Director of Health eCareers.Greg Chang
Chang said the deal will better serve both ALD and Health eCareers’ customers through a more comprehensive suite of marketing products and services to attract and retain a broader audience of healthcare professionals.
“Because of Health eCareers’ deep understanding of association partnerships and reputation for amazing customer service, we couldn’t be more excited about this next step,” said Stephen and Elizabeth Miller, Founders of ALD. “With the new resources and opportunities unlocked by this union, we can accelerate our growth among new states, offer a wider array of products and services to help nurses advance in their careers, and provide new channels for reaching nurses.”
This deal makes a ton of sense to me given that HEC gets a news outlet and their adjoining job board to boost their traffic numbers. In this hot job market, traffic is the name of the game.


Scientific Registry of Transplant Recipients (SRTR) – The SRTR supports the ongoing evaluation of the scientific and clinical status of solid organ transplantation in the United States. It is administered by the Arbor Research Collaborative for Health with the University of Michigan.
United Network for Organ Sharing – UNOS brings together medicine, science, public policy and technology to facilitate every organ transplant performed in the United States. Everyday, UNOS assists transplant doctors, patients, and members of the public by helping to ensure that organs are procured and distributed in a fair and timely manner.
WebMD Transplant Overview – The Transplant page, part of the WebMD site, provides valuable information on why an organ transplant may be required, typical success rate, and recommended preparations.
The Gift of a Lifetime – This site allows visitors to learn about organ and tissue transplantation.
The Gift of Life Donor Program – This non-profit organ and tissue donor program serves hospitals and patients in the eastern half of Pennsylvania, Southern New Jersey, and Delaware.
Paired Donation Network (PDN) – This website is designed for individuals who have little or no medical knowledge and also for individuals who work in kidney transplant programs who want to offer Paired Donation to their patients.
The International Transplant Nurses Society (ITNS) – ITNS is a worldwide professional nursing organization representing all areas of transplantation. ITNS supports clinicians in meeting the ongoing clinical changes and challenges that transplant nurses face daily.
The Organization for Transplant Professionals (NATCO) is committed to the advancement of organ and tissue donation and transplantation.
American Society of Transplantation – The American Society of Transplantation is an International organization of transplant professionals dedicated to advancing the field of transplantation through the promotion of research, education, advocacy, and organ donation to improve patient care.
American Society of Transplant Surgeons – This organization fosters and advances the practice and science of transplantation for the benefit of patients and society.
American Transplant Congress – The American Transplant Congress (ATC) is designed for physicians, surgeons, scientists, nurses, organ procurement personnel, and pharmacists who are interested in the clinical and research aspects of solid organ and tissue transplantation.
XXII International Congress of the Transplantation Society – Australian and New Zealand clinicians and scientists working in all fields of Transplantation attend this Congress. The Transplantation Society plans scientific and educational programs to present and discuss current issues, and looks at innovative ways to use electronic media to make the science more accessible.


With the increasing focus on health and wellness, home gyms have gained immense popularity. Having a well-designed home gym not only provides convenience but also offers numerous benefits, such as saving time and money on gym memberships, exercising in the comfort and privacy of your home, and creating a personalized workout space that aligns with your fitness goals. In this article, we will explore how to create a functional and beautiful home gym, from assessing your space and budget to incorporating safety measures, green practices, and more.
Assessing Your Space and Budget
Before embarking on your home gym project, it’s crucial to assess the available space and location. Consider whether you have a spare room, a garage, a basement, or even a designated corner in your living area that can be converted into a workout space. Once you determine the space, it’s essential to set a realistic budget for your home gym. Factor in the cost of equipment, flooring, lighting, and any other necessary modifications.
Selecting the Right Equipment
To design a functional home gym, start by identifying your fitness goals and needs. Whether you’re into strength training, cardio, or a mix of both, your equipment selection should align with your workout preferences. Essential gym equipment may include a quality treadmill or elliptical machine, a versatile set of dumbbells, resistance bands, a stability ball, and a yoga mat.
For those with limited space, consider space-efficient and multi-functional equipment options. Foldable or stackable machines can help maximize space when not in use. Additionally, investing in equipment that can target multiple muscle groups can be a smart choice.
When purchasing equipment, prioritize quality and safety considerations. Look for reputable brands, read reviews, and ensure that the equipment is durable and safe for use. Your home gym should be a place where you can exercise with confidence.
Creating an Inviting Atmosphere
Designing a beautiful home gym goes beyond functionality; it should also be an inspiring and inviting space. Start by choosing a color scheme that energizes and motivates you. Bright and bold colors can instill enthusiasm, while calming tones can create a serene ambiance for yoga or meditation sessions.
Maximize natural light and ventilation whenever possible. Sunlight can boost your mood and energy levels during workouts. If natural light is limited, opt for artificial lighting that mimics natural sunlight, such as full-spectrum or daylight LED bulbs.
Incorporating motivational artwork and quotes can be a powerful way to stay motivated during workouts. Decorate the walls with posters or canvases that showcase your favorite fitness quotes or images of athletes you admire.
Mirrors and Space Illusion
Mirrors are an essential element in a home gym, serving both functional and aesthetic purposes. They allow you to check your form and technique during exercises, reducing the risk of injury. Moreover, strategically placed mirrors can create an illusion of more space, making the gym feel more open and expansive.
Consider placing mirrors on walls facing each other or on opposite sides of the room to create a visually larger space. However, be cautious not to overdo it, as an excessive number of mirrors can be distracting.
Flooring and Soundproofing
Choosing the right flooring is crucial for a functional and safe home gym. Opt for materials that provide adequate cushioning to reduce the impact on joints during high-impact exercises. Rubber flooring or interlocking foam tiles are excellent choices for shock absorption and durability.
Soundproofing is another critical aspect, especially if you share your living space with others. Loud noises from workouts can be disruptive, so invest in soundproofing solutions like acoustic panels or foam to absorb excess noise and keep your home gym peaceful.
Organized Storage Solutions
Keeping your home gym organized is essential for a seamless workout experience. Design storage solutions that accommodate your equipment and accessories. Wall-mounted racks or shelves can hold dumbbells, kettlebells, and resistance bands, saving valuable floor space.
Consider using vertical storage to make the most of your wall space. Pegboards or wall hooks can keep smaller items like jump ropes and exercise bands easily accessible while maximizing floor space for movement.
Additionally, incorporating hidden storage options, such as cabinets with doors, can help maintain a clean and clutter-free environment in your home gym.
Entertainment and Technology
Motivate yourself during workouts by incorporating entertainment options and technology. Install an audio system or Bluetooth speakers to play your favorite workout playlists or motivational podcasts. A television or tablet can be an excellent addition to stream workout videos, follow fitness apps, or even participate in virtual training sessions.
Take advantage of smart fitness technology and apps to track your progress, set fitness goals, and stay accountable. Many fitness apps offer workout routines, nutrition guides, and real-time data on your performance, making them valuable tools in achieving your fitness objectives.
Comfort and Climate Control
Creating a comfortable environment in your home gym is vital for enjoyable and productive workouts. Proper climate control is essential to regulate temperature and humidity levels. Invest in heating and cooling systems to maintain a comfortable temperature year-round, ensuring your workouts are not affected by extreme weather conditions.
Adequate ventilation is crucial for circulating fresh air and preventing stuffiness. Ceiling fans or air purifiers can improve air circulation and provide a refreshing breeze during intense workouts.
Incorporate comfortable seating or relaxation areas where you can rest and recover between sets or after workouts. Having a dedicated space to cool down and stretch can enhance your overall gym experience.
Safety should be a top priority when designing your home gym. Follow these essential safety measures to create a safe workout environment:
1. Ensure proper spacing between equipment to prevent collisions during exercises.
2. Secure heavy equipment to walls or the floor to prevent tipping.
3. Install safety mats or pads around high-impact areas, such as weightlifting stations.
4. Keep a first-aid kit readily available in case of minor injuries or accidents.
By implementing these safety precautions, you can exercise with confidence and minimize the risk of injuries.
Green and Sustainable Home Gym Practices
Embrace eco-friendly practices when designing your home gym to minimize your environmental impact. Consider the following green options:
1. Opt for energy-efficient lighting, such as LED bulbs, to reduce electricity consumption.
2. Choose equipment made from sustainable materials or those that can be recycled.
3. Incorporate indoor plants to improve air quality and add a touch of natural beauty to your gym.
Small changes can make a significant difference in creating an eco-friendly workout space that aligns with your commitment to sustainability.
Maintenance and Cleaning Tips
Maintaining a clean and well-organized home gym is essential for a safe and hygienic workout environment. Establish a regular cleaning routine to keep dust and dirt at bay, preventing the accumulation of allergens.
Wipe down equipment after each use to remove sweat and bacteria. Additionally, check and tighten any loose bolts or screws regularly to ensure the safety and longevity of your equipment.
Designing a functional and beautiful home gym is a rewarding project that allows you to create a personalized workout space that meets your fitness needs and aesthetic preferences. Assess your space and budget, select the right equipment, and create an inviting atmosphere that motivates you to stay active and healthy.
Incorporate practical solutions for storage, mirrors, flooring, and soundproofing to optimize your gym space. Add entertainment and technology to keep your workouts engaging and fun. Prioritize safety, comfort, and climate control to ensure a safe and enjoyable workout experience.
Embrace green and sustainable practices to reduce your environmental impact and create an eco-friendly gym. Lastly, maintain cleanliness and organization to preserve the functionality and beauty of your home gym for years to come. With these tips, you can design a home gym that enhances your fitness journey and empowers you to achieve your health and wellness goals.


Ditchley Care Nursing Homes
Small homes with a big heart…
We are a nursing home group that is dedicated to creating a happy home for its residents. At our seven nursing homes, we deliver exceptional care in an intimate community setting. We know that life doesn’t stop when you come to a nursing home, so we take care to create an environment where you can flourish. You can also rest assured that top-notch care and support is available to you wherever you need it. Our vision is to create a nursing home where you will feel valued, respected and above all, loved.
You’re welcome to drop into our nursing homes at any time for a visit, so you can see for yourself what a warm, caring environment we create for our residents. Feel free to make an appointment at any time – we’re just a phone call away.
As we enter Phase 2+ of the roadmap for reopening society and business, we are delighted that visitor restrictions in our nursing homes are also being relaxed. Notably, from Monday, June 15, the phased resumption of indoor visiting can commence in accordance with guidance issued by the Health Protection Surveillance Centre (HPSC).
Our Nursing Homes
We are extremely proud of our Nursing Homes and the care we deliver. If you are considering residential care for yourself or a loved one, we would be delighted to welcome you to visit one of nursing homes and see for yourself, why so many people choose to live in a Ditchley Care Nursing Home.


Operating is an amazing type of exercise that offers many health benefits. It can aid you shed calories, increase your cardiovascular health and fitness, and also even improve your mental health. Nonetheless, just like any type of exercise, running lugs the danger of injury. One typical concern numerous runners deal with is ankle discomfort. Ankle joint pain when running can be discouraging and incapacitating, avoiding you from reaching your fitness goals. In this write-up, we will explore the causes, prevention, and also therapy of ankle joint pain when running.
There are several potential sources of ankle discomfort when running. One of one of the most common is overuse. Running places a lot of stress and anxiety on the ankle joints, and also if you boost your training volume or intensity as well quickly, you may experience irritability or swelling in the ankle joint. Additionally, ankle joint discomfort can be caused by incorrect running form or using inadequate shoes. Working on irregular surfaces or in damaged shoes can likewise add to ankle discomfort.
Prevention is essential when it concerns preventing ankle joint pain while running. Firstly, it is vital to listen to your body and not press yourself as well hard. Progressively enhance your mileage and also intensity, enabling your muscle mass as well as ligaments to adjust. Incorporating strength as well as security exercises right into your training routine can likewise assist sustain your ankle joint joints. Furthermore, putting on appropriate running shoes that provide sufficient padding as well as support is essential in avoiding ankle pain. On a regular basis replacing your operating shoes can likewise minimize the danger of injury.
If you are experiencing ankle pain when running, it is vital to take suitable steps for therapy. Resting and also minimizing your running volume can provide your ankles time to heal. Applying ice to the afflicted location can help reduce inflammation and alleviate discomfort. You might additionally think about utilizing compression wraps or braces to provide added support and stability. If the pain persists, it is important to speak with a healthcare specialist who can accurately detect the issue as well as provide ideal treatment choices, such as physical treatment or orthotics.
In conclusion, ankle joint discomfort when running is an usual problem that can considerably affect your running routine. By recognizing the causes, taking preventive measures, and also seeking correct therapy, you can conquer ankle discomfort and remain to delight in the numerous benefits of running. Bear in mind, paying attention to your body, wearing appropriate footwear, and also slowly increasing your training are vital for keeping healthy and balanced and pain-free ankle joints.


What Is RKMRI Medical Reiki?
RKMRI Medical Reiki is a protocol in the practice of Integrative Medicine governed by Raven Keyes Medical Reiki International, LLC. RKMRI Medical Reiki is based on the Gold Standards and Best Practices developed by Raven Keyes for bringing the loving and healing power of Reiki to patients during surgeries or during other medical treatments, such as chemotherapy. The Gold Standards and Best Practices are the foundation of Raven Keyes Medical Reiki International, LLC.
Raven Keyes is the internationally recognized Reiki Master Teacher who based the Gold Standards and Best Practices of RKMRI Medical Reiki Training on her many years of working with top surgeons, including but not limited to Dr. Mehmet Oz and Dr. Sheldon M. Feldman, Chief, Division of Breast Surgery & Breast Surgical Oncology Director, Breast Cancer Services Professor, Department of surgery, at Montefiore Einstein Center for Cancer Care.
RKMRI Medical Reiki is the practice of bringing healing power into an operating room by a Certified Medical Reiki Master attuned to the power of Reiki and trained to transmit that healing power during surgery while working safely and unobtrusively with the surgical team.
Every patient deserves a Certified Medical Reiki Master (RKMRI CMRM) during surgery, or during any medical procedure. Clinical results have shown that stress is relieved, pain is reduced, less pain medication is needed, and amount of time needed to heal is dramatically reduced. Raven Keyes Medical Reiki International, LLC is the only company with a Registry of Certified Medical Reiki practitioners trained in how to work safely and unobtrusively with surgical teams, or in any other medical environment.
Raven Keyes Medical Reiki International, LLC is the only teaching body that trains Reiki Masters in the Gold Standards and Best Practices of working in medicine, resulting in certification to practice Integrative Medicine, Energy Medicine and Complementary & Alternative Medicine as RKMRI Certified Medical Reiki Masters. This is all made possible because Raven Keyes is the first, and only Reiki Master to have been invited to work as a Reiki Master for many years in the operating rooms of the most prestigious surgeons in the United States, including Dr. Mehmet Oz and Dr. Sheldon Marc Feldman. She has taken her years of experience and turned them into a training program based on the Gold Standards and Best Practices she developed for Reiki Masters who wish to work in medicine. Once trained, the Certified Medical Reiki Masters are entered into the Raven Keyes Medical Reiki Registry, can Intern in the OR, and may be sent out to assist patients as requests are received.
If you would like to book me for your next surgery or medical procedure, please contact https://www.ravenkeyesmedicalreiki.com/contact/


✔ Free breathing of your baby in any position.
✔ Safe heat regulation.
✔ Absorption of moisture.
✔ Protection of the mattress.
✔ Meets the strictest European standards for baby safety.
✔ Moisture and air permeable.
✔ Unique 3D X-Structure with honeycomb formula.
✔ Fits in every camping cot and crib.
A breathable mattress is great for the elderly, but of course also for babies and toddlers!
Always let your child breathe safely, regulates the heat and absorbs moisture. In addition, the Protector also keeps the mattress in top condition. It is produced with only the highest quality materials and is even machine washable, so your little one can sleep clean and without worrying about potential bacteria!
The 3D-Welcool Evolution of Deryan was created using the unique '3D X-Structure'; an elastic honeycomb-shaped top deck.
Air and moisture permeable
The Deryan 3D-Welcool Evolution is completely breathable, which is great for stomach sleepers and children who perspire a lot. It is also completely moisture permeable; as a result, your little one is always dry and you prevent waking up early or even skin irritations.
Versatile & Compact
The Deryan 3D-Welcool Evolution is very versatile, offers a high degree of hygiene and fits in any standard camping cot and/or cot. Whether you are at home or on vacation; because the Deryan 3D-Welcool Evolution is so lightweight and compact, you can take it with you in no time. Sleeping has never been so pleasant!


This program is an innovative approach that combines the latest in medical research about pelvic floor function with the Feldenkrais Method of Somatic Education. Pelvic Health and Awareness for Women and Men is a step-by-step program to improve your awareness and function of the pelvic floor. The gentle exercises in this program go beyond any existing pelvic floor training program. The exercises are effective for improving bladder control, reducing back or pelvic pain, and recovering from childbirth, abdominal or prostate surgery or trauma. They are also useful for sexual functioning, digestive troubles and hip problems. Equestrians, dancers and movement teachers will find immediate application in their own field.
The exercises in the Pelvic Health and Awareness program, supported by the research, emphasize the use of the pelvic floor muscles with other muscles in the hips, legs and torso, as part of a coordinated system. The lessons use larger functional movements, breathing, imagery and directed attention to improve awareness and control of the pelvic floor.
The audio program includes everything you need to know in order to benefit. When you have completed the program, you will have more awareness and control of the pelvic floor. The lessons have easy-to-follow instructions for what to do, how to do it, and where to direct your attention.
There are six educational talks and six easy-to-do Awareness Through Movement® lessons. Lessons 1-4 are done lying on a firmly padded surface, like a carpet, exercise mat or folded blanket, and lessons 5-6 explore using the pelvic floor as you sit and move on a firm chair. These novel and gentle exercises are easy to do and appropriate for all adults. You don't need any special equipment, just your audio player and 30 minutes a day to see steady improvement.
Read Deborah's article: Pelvic Health and Awareness
- Introduction - 3:32
- How to do the lessons - 2:27
- How to benefit from the program - 1:35
- Locating parts of the pelvis - 5:47
- The pelvic floor as a dynamic system - 3:59
- Habits and the pelvic floor - 2:07
- Breathing to relax and balance the nervous system - 23:51
- Activating the right and left sides of the pelvic floor - 34:37
- Engaging the abdominals - 35:22
- Activating the front and back of the pelvic floor - 38:29
- Dynamic sitting with the right and left sides of the pelvic floor - 30:58
- Dynamic sitting with the front and back of the pelvic floor - 38:19
ReviewsAverage Rating:Number of Raters: 1
This is a wonderful series of lessons, targeted specifically to the pelvic floor with very effective movements. Each lesson is explained slowly and precisely, and Deborah Bowes has a wonderful, gentle voice. The recordings are not recorded classes, as some of the audio sets offered here are. I have bought many MP3 and CD sets from this site, and this is one of my favorites. I will use it again and again. I wish Ms. Bowes would offer more I would buy them all.
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Media: MP3 Download, 6 Feldenkrais Lessons


A side effect is an effect which occurs when a medication(Diazepam) does more than target the specific area of the body to bring about its therapeutic benefits. For pharmaceuticals to gain approval by the Food and Drug Administration (FDA) in the U.S, or any similar organisation in another country, they are required to undergo extensive testing and clinical trials.
This research has to be directed toward the efficacy, safety and reliability of the medication. But, furthermore, the adverse effects of the medicine have to be evaluated as well. These adverse events must be listed in the medication guide or patient information leaflet (PIL).
The FDA urges patients to be forthcoming about the side effects of different pharmaceuticals as it provides useful information pertaining to the safety of the medicament.
In most cases, the severity of side effects is known to worsen in situations where there is non-compliance to the recommended guidelines of usage. This can be done by not taking the medication as instructed or using dosages greater than those prescribed.
According to many patients, diazepam side effects are typically mild in severity, but this can be more severe in circumstances where the medication is used more frequently than it should.
How to Classify the Side Effects of Valium
Some adverse events are more likely to occur than others, and so side effects are classified based on their probability of occurring in a patient administering the therapeutic. No two patients are alike and so the way in which a medicine can affect a person is likewise, different.
The probability of side effects can be classified as:
- Very common: greater than (or equal to) one in ten people
- Common: between one in ten and one in 100 people
- Uncommon: between one in 100 and one in 1000 people
- Rare: between one in 1000 and one in 10 000 people
- Very rare: less than one in 10 000 people
The information contained in the PIL is merely a guideline of the possible side effects that can occur, and is not a definitive indication that a particular adverse event will occur. The PIL is, furthermore, a list of the known side effects that occur with the administration of the medication. It is not an exhaustive list and further side effects, unbeknown to the manufacturer, can occur.
Not every side effect is undesired or negative, some side effects can be beneficial, albeit unintentional, consequences of a using a particular medicine.
Valium Side Effects and Reactions
An adverse event is one which occurs during therapy, but does not necessarily have a direct relationship with the medicament. An adverse reaction, on the other hand, has a direct relation to the medicine during treatment.
Adverse Reactions can be classified as:
- Dose-dose reactions: these are interactions which occur with the medication at either the normal dosage or an elevated amount of therapeutic administered.
- Non-dose-related reactions: an adverse reaction which occurs at any administered dosage
- Time related reactions: these are reactions which occur when a medication is used for a prolonged period of time, but which does not necessarily accumulate under normal conditions.
- Dose and time-related reactions: these interactions occur based on dose accumulation and prolonged administration.
- Withdrawal reactions: the undesired effects resulting from the discontinuation of treatment
- Unexpected failure of therapy: when a medication is known to increase or decrease in an unexpectedly undesired way.
A possible adverse reaction to this anti-anxiety medication is an allergic reaction. These can be mild in severity or more complicated for those who are severely allergic to the ingredients in the therapeutic.
Mild cases of hypersensitivity to a medicine can be seen as hives, rashes and itchy skin or eyes. More severe allergies involve restrictions to the respiratory system, and it is in these cases that one discontinues treatment immediately and seeks emergency medical services.
Common Side Effects of Valium
- ‘Spinning’ sensations: this is also referred to as vertigo, and feels as though you, or the world around you, is spinning. This sensation is a feeling of being off balance and can be eased by sitting in an upright position and tilting your head in a 45 degree angle, in the direction opposite to where you may be experiencing the vertigo. You should remain in this position for at least 30 seconds and then repeat this exercise in the opposite direction.
- Constipation: constipation can set in when there are infrequent bowel movements and the passing of stools becomes difficult. In general, bowel movements less than 3 per week in frequency can be regarded as constipation. Increasing the intake of fibre-rich foods can help relieve the discomfort of this side effect. Adequate hydration is also important for managing constipation.
- Fatigue: this is a term used to describe the intense feeling of tiredness. Fatigue is not the same as feeling sleepy but can be regarded as a complete lack of motivation to do anything. Eating small, frequent, energy-boosting meals can help effectively relieve these intense feelings of tiredness.
Do the Side Effects of Diazepam Affect Everyone the Same?
It is not known exactly how a side effect will affect person, but Diazepam is thought that adverse events tend to be more severe for older persons than younger individuals. This is due to the increased sensitivity of the elderly to the ingredients of a medication, and this hypersensitivity can be related to the pharmacodynamics and pharmacokinetics of a therapeutic.
- Pharmacodynamics: these are the physiological and biochemical effects of the medication. Seniors are prone to heightened side effects as the aging process brings about physiological changes in the elderly, resulting in different pharmacodynamic actions of the medicine.
- Pharmacokinetics: this refers to the activity of the medication in the body, over a certain period of time. Seniors normally have decreased hepatic and renal functioning as compared to younger people, and this can affect the elimination of the therapeutic from the body. If the medication accumulates in the body of an elderly person, enhanced adverse events are likely which can thereby affect the daily functioning of the patient.
Senior citizens are advised to use medicaments with caution, and specifically at lower dosages to minimise the risk of heightened Valium side effects.


The Psy.D. program represents Pacifica's commitment to grounding the principles of depth psychology in clinical practice. It is designed to produce exquisitely trained clinical psychologists who are skilled in a broad range of clinical work, including psychotherapy, assessment, supervision, and consultation, informed and enriched by psychodynamic perspectives. Pacifica trains students to achieve the powerful combination which results from combining core clinical skill sets and knowledge with primary, personal experience of the unconscious factors which motivate behavior.
The Psy.D. program includes four years of coursework designed to teach increasingly complex, sequential, competency-based and integrative content which makes up the building blocks of professional competence in clinical psychology. The first two years include emphasis on knowledge and practice skills in such core topics as psychopathology, diagnosis, psychological testing and assessment, ethics, and research, including depth psychology approaches in all these areas. The third and fourth years include increasing focus on advanced psychotherapy skills, with particular focus on Jungian, archetypal, psychoanalytic, and other psychodynamic perspectives.
Pacifica's Psy.D. program offers a uniquely integrative and depthful education which carefully preserves the importance of the role of unconscious life in clinical practice, while ensuring a solid education in the universally recognized attitudes, competencies, skill sets, and knowledge bases critical to a successful career as a clinical psychologist.
"I believe that our education in clinical psychology is extraordinary. Besides providing high quality foundational academic and clinical programs, we offer students a more complete picture of the human experience because of our depth psychology emphasis. Students travel here from all over the country to experience this special place which provides a setting that awakens the deeper dimensions of the human psyche in an intellectually stimulating academic environment."
—JAMES L. BRODERICK, PROGRAM CHAIR


Concerns for overweight and obesity are present throughout the world, and the part of the older population that is affected is considered to be high. Obesity and overweight increase the risk of several diseases such as diabetes, hypertension and coronary heart disease, and are also associated with osteoarthritis, asthma and depression.
Since overweigh and obesity are common in many economically developed countries, it is important to monitor the development of these conditions over time in order to assess interventions aimed at preventing and lessening the burden for those who are affected.
A recently published study set out to provide current information about the prevalence and development over time, of overweight and obesity among adults, aged 50 years and older, in ten European countries. To do so, the researchers behind the study analyzed data from the first, second, fourth and fifth waves of the Survey of Health, Ageing and Retirement in Europe (SHARE). Body mass index (BMI) measures were calculated from self-reported height and weight in accordance with the World Health Organization’s guidelines.
The results from the study showed that the general prevalence of overweight has remained at a rather stable level around 60% between the years 2005 and 2013, while the prevalence of obesity has increased from 17.5% to 19.2% during the same time period. The highest prevalence of overweight and obesity were found in Spain, Germany and Austria. Spain was also the only country in which the prevalence of both overweight and obesity decreased between 2005 and 2013, and Italy was the only country in which the prevalence of overweight deceased. The study also showed that the prevalence of overweight increased between the years 2005 and 2013 for respondents in the age group 80 years and older while it decreased for respondents in the age group 60 to 69 years. The prevalence of obesity increased for respondents in the age groups 60 to 69 years and 70 to 79 years. The prevalence of overweight decreased slightly among women during the studied time period while it remained at a stable level among men. The prevalence of obesity on the other hand, increased among men during the time period while it remained unchanged among women.
To sum up, the findings show that the prevalence of overweight and obesity is high among the older population in the ten European countries studied. The researchers behind the study emphasize that overweight and obesity are major public health concerns to which attention needs to be paid. They stress the need for developing medical management approaches and public-health policies, effective healthy lifestyle programs, as well as enhancing health literacy concerning the importance of maintaining a healthy weight.
The text above is based on the publication:
Peralta, M., Ramos, M., Lipert, A., Martins, J. and A. Marques. 2018. Prevalence and trends of overweight and obesity in older adults from 10 European countries from 2005 to 2013. Scandinavian Journal of Public Health 46: 522–529. DOI: https://doi.org/10.1177/1403494818764810.


Smells like worn leather and a campfire
Hand made by James and Jason from essential oils and all things manly. Our beard balm helps strengthen your beard while conditioning your hair and skin, leaving your beard soft, smooth, and smelling great. The butters and beeswax help you manage stray hairs and tame that manly beard.
Directions: Use your fingernail to scrape a dime size amount of balm, rub between hands to loosen and massage throughout your beard.
Ingredients: Shea Butter, Jojoba oil, Argan oil, Beeswax, essential oils (Cedarwood, Vetiver, Patchouli)
Don’t say balm on a plane!
May contain allergens. Test in a small area before use.


In the quest for healthier skin, we often overlook the impact of our clothing choices. From harsh synthetic fabrics to chemical-laden textiles, our wardrobe decisions can either support or detract from our skin’s well-being. However, there’s a new player in town, the brand APRIL22, that’s revolutionizing the way we think about skincare and fashion: biodegradable tights infused with aloe vera.
What’s The Problem with Conventional Tights?
Conventional tights are typically made from synthetic materials like nylon and polyester. These materials can trap moisture, leading to sweat buildup and potential skin irritation. Moreover, the chemicals used in the production process can exacerbate existing skin conditions and contribute to environmental pollution.
The Healing Power of Aloe Vera
Aloe vera has long been revered for its medicinal properties, particularly in skincare. Rich in antioxidants, enzymes, and vitamins, this succulent plant is renowned for its ability to soothe, hydrate, and rejuvenate the skin. From calming inflammation to promoting collagen production, aloe vera offers a myriad of benefits for skin health.
The Healing Power of Sustainable Production
By sourcing certified fabrics and opting for natural colors, sustainable production ensures that biodegradable tights are free from harmful chemicals and toxins that can irritate or harm the skin. These thoughtful decisions not only promote a healthier environment but also contribute to the well-being of the wearer, offering a comfortable and gentle alternative to conventional synthetic textiles.
Innovative smart yarn
AmniSoul, renowned for its exceptional softness and breathability, offers a luxurious wearing experience while prioritizing eco-consciousness. Crafted with care, this innovative fabric not only decomposes efficiently but also boasts hypoallergenic properties, making it gentle and soothing against the skin. Its moisture-wicking capabilities ensure comfort throughout the day, while its durability guarantees longevity without compromising on comfort or environmental impact.
Benefits for Skin Health
Wearing APRIL22 biodegradable tights infused with aloe vera can have several positive effects on skin health:
- Hydration: Aloe vera’s moisturizing properties help keep the skin hydrated, reducing dryness and flakiness.
- Soothing: Aloe vera has anti-inflammatory properties that can calm irritated or sensitive skin, providing relief from itching and redness.
- Nourishment: The vitamins and minerals present in aloe vera nourish the skin, promoting a healthy complexion and improving overall texture.
Environmental and Ethical Considerations
Opting for biodegradable tights aligns with eco-conscious and ethical values. By choosing sustainable fashion options, consumers can reduce their carbon footprint and support environmentally responsible practices in the fashion industry.
The intersection of fashion and skincare has never been more exciting. APRIL22 biodegradable tights offer a holistic approach to skin health, combining the benefits of sustainable materials with the healing properties of nature. By making mindful choices in our wardrobe selections, we can nourish our skin, minimize environmental impact, and contribute to a more sustainable future.


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Sandra was in private practice for 26 years in Brielle, NJ after graduating from the Ocean Massage Institute. Sandra later became a Licensed Skin Care Professional in the State of New Jersey. She received certification in Breakthrough Shadow Coaching with the Debbie Ford Institute. She moved to Cleveland County NC in 2018.
Education is what makes a difference, whether classroom learning or personal experiences, Sandra is constantly in a learning frame of mind. She was excited to receive certification in the Morag Currin Method of Oncology Esthetics® (MCMOE) for licensed estheticians in the spa and medical environment as well as certification in Oncology Massage from Cheryl Chapman, RN, HNC, NCTMB. Sandra has a passion for serving those currently under treatment for cancer and those who have gone into remission.
Sandra was actively involved in NJ with giving back to the community and for 15 years was an active member of a local non-profit organization, A Time for Me – which provided weekend retreats for female cancer patients and survivors. She served in a variety of positions including Vice President and Spa Coordinator and as one of the facilitators that accompanied the recipients. She is excited to become an active, engaged citizen in Cleveland and the surrounding counties.


Thermage treatment is a no surgical treatment designed to smooth, tighten and contour the skin to give a younger fresher appearance. It works by stimulating collagen, a natural substance within our skin. Thermage is a radiofrequency treatment that can be used on all skin types and colours. It can be used anywhere on the body with the facial area being the most popular choice for treatment.
The treatment works by a hand piece that has a smooth flat tip being moved over the skin. The radiofrequency treatment gently heats the collagen rich deeper layers of our skin. The heat used will help to tighten collagen already present and stimulate production of new collagen over a period of time. This will reduce sagging, renew contours and make an improvement to the smoothness and overall texture of the skins surface. Thermage treatment for the eyes is particularly effective and can smooth and tighten the skin to reduce wrinkles. Unlike other types of radiofrequency treatments that generally work after three or four sessions Thermage delivers results with just one treatment. Some difference can be noticed straight away with continued improvement over a few months. The entire process can take as little as forty five minutes to treat the facial area and up to an hour and a half to treat body areas.
The exact cost of Thermage treatment will vary between clinics and consultants. It might be worth while looking around to get the best deal. The exact cost also depends on your individual requirement. How large the area to be treated is and how many areas that need treatment and the overall condition of the area to be treated. The exact cost for your individual needs can be worked out upon an initial assessment at your chosen clinic. Generally prices in the UK start from £1,500.
As Thermage is a completely non surgical and non invasive treatment it is considered very safe for patients. Some patients may feel that there skin is very slightly sore and feels tight after treatment. There is no down time with Thermage treatment and patients should be able to continue with normal everyday activities straight away.


This post is intended to serve as a guide for anyone who will be receiving hands-on bodywork for the first time. I am honored that you have started your treatment journey at Root & Branch, and look forward to working with you!
Selecting a Treatment
Root & Branch has 3 types of sessions to choose from, all of which are described in detail on the Services page. In short, the Recover treatment is structured like a passive traditional massage therapy session; the Mend treatment blends massage therapy with a wider variety of therapeutic modalities and frequently includes active movement work in addition to massage; the Thrive session is primarily a guided movement session with manual and tactile cuing. Please don't hesitate to reach out if you have any questions about the treatment menu!
Prior to your session, you will be asked to fill out some paperwork to help your therapist better understand what brings you in for a massage, and how they can best meet your treatment goals and expectations. Performing a thorough intake prior to a massage is particularly important to ensure your safety, which is why it’s important to answer all questions in full (even if they seem unrelated to what you’re coming in for). In addition to detailing any injury history or physical symptoms, be sure to disclose any allergies and medications.
Please don’t hesitate to disclose any accessibility needs in your intake (e.g. assistance required on the stairs). This includes any sensory needs as well (scents, sounds, textures, quality of touch).
At Root & Branch, your initial intake is performed online upon scheduling your first session, and your therapist will perform any additional screening and interviewing prior to your session.
Preparing for a Session
I recommend making sure that you’re nice and hydrated before receiving any bodywork (and be sure to use the restroom before your session so you can fully relax on the table for 60 to 90 minutes!).
Wearing loose clothes that are easy to get in and out of will make it easy for you to transition to/from the treatment table. For Mend sessions that may include some movement and clothed treatment techniques, I recommend wearing loose athletic clothing, and bringing a pair of shorts if we’ll be working on your lower body. People with long hair may want to tie their hair back – but don’t worry, if you forget your hair tie, Root & Branch has a bowl of them in the treatment room!
Many clients find that pre-paying for a treatment helps them better relax mentally during the session. Root & Branch provides the option to pre-pay for appointments scheduled online; additionally, you can always contact your therapist ahead of time to pay via Paypal or Venmo.
I always recommend planning on arriving to your first session at least 10 minutes before your scheduled treatment time – this gives you a time cushion to find the studio, park, use the restroom, and review your intake with your therapist, and ask the therapist any questions.
Start of the Session
For a traditional massage treatment (such as the Recover), your therapist will orient you to the treatment table, face cradle (that U-shaped pillow at the head of the table) and draping (sheets and blanket).
Here is what a typical massage table set-up looks like:
Your therapist will step out of the treatment room to give you space to undress to your comfort level and lie down on the treatment table between the sheets. Depending on the focus of your treatment, you may be asked to lie face down (with your face in the U-shaped face cradle), or face up (with the back of your head on the table). If your positioning on the table feels uncomfortable at all, let your therapist know so they can add/adjust any pillows or bolsters to offer better support during your treatment.
There is no right or wrong way to undress for a massage, but it can be helpful to have any areas of focus for your treatment clear of any straps (such as a bra) or thick layers of clothing (such as denim). Some clients prefer to keep their underwear on, and some will choose to keep their pants on if they want to focus on the upper body only. Per state law, the client’s body must remain covered throughout the treatment session; the therapist individually undrapes each region of the body being worked on, then redrapes afterward.
During Mend treatment sessions, your therapist may recommend focusing on some mat-based movement and assessment, as well as clothed treatments on the table before or after receiving massage. If this is the case, your therapist will continuously check in and guide you through the process.
During the Session
Especially for massage first-timers, I typically start a session with some gentle grounding work to help the client relax and acclimate to therapeutic touch. This can include some compression (pressing into the body with a broad hand), rocking, and deep breathing. This also gives me the opportunity to observe how the body lays at rest and notice any patterns of tension, which will help guide the treatment session.
Treatment techniques used during a session are always tailored to the individual, with safety and efficacy prioritized. Sometimes it is not safe or advisable to use very deep pressure (and this often creates further long-term issues despite the short-term relief); however, other techniques may be used to address an area of increased tension or irritability. Many massage-experienced clients are surprised to find that they actually have a better long-term response to a gentler treatment than the “hurts-so-good” deep-tissue treatments they have received in the past (and there is a reason for that, but that’s a topic for a whole other post!).
It's completely normal to fall asleep or for your belly to start rumbling during a session – actually, it’s a good thing! Both are indications that your autonomic nervous system has shifted out of the “fight or flight” sympathetic state to the “rest and digest” parasympathetic state, which is where recovery and rebuilding happens.
After the Session
At the conclusion of a massage session, the therapist will leave the room to allow you to slowly transition back to the outside world and get dressed. At Root & Branch, I ask you to just crack the door of the treatment room open when you’re all set, allowing you the time and space you need.
I always recommend staying extra hydrated following a session and taking it easy with any exercise or vigorous work following the session that day. It’s okay to train after a massage, but I do recommend keeping your training volume at a lower intensity and taking extra time to warm up and map out your body at the start of your training session, since bodywork, stretching, and deep relaxation work can temporarily alter your proprioception and general reaction speed following. That said, it CAN be beneficial to actively move your body through its full range of motion when you’re integrating new movement patterning or postural habits!
Many clients note that their sleep and digestion feel better after receiving bodywork, in addition to feeling lighter and less restricted with movement.
“That was amazing! How often should I be doing this?”
The answer to this completely depends on what your goals are for seeking treatment, as well as what your body and self-care routine looks like outside of the studio. The needs of a musician seeking relief for repetitive overuse issues will look different from those of a triathlete with the same stated goal.
For managing anything that is chronic in nature (such as fibromyalgia or posture-related pain), regular treatment sessions every 2 weeks or so can be beneficial. I often work with elite athletes weekly or biweekly to assist with recovery and injury prevention. For a general tune-up and stress management, once a month is sufficient for many.
The effects of regular bodywork are cumulative, and I do find that my clients who are able to book a few sessions every 1-2 weeks initially (then transition to 1-2 times a month or as needed) tend to have better long-term treatment outcomes. It is also important to regularly do any stretches or mobility activities recommended during a session to see any benefit from them – even with regularly scheduled sessions, performing a doorway pec stretch once every 2 weeks is not enough to meaningfully alter your posture!
Hopefully this post leaves you feeling prepared and ready for your session. If you have any questions, please don’t hesitate t