Unlike a dog or a cat, having a hedgehog as a pet can be a challenging experience, especially in the beginning. Unlike other pets, Hedgehogs are neither herbivores, omnivores, nor carnivores; these prickly little creatures are mostly insectivores. Thus, you might have to struggle with feeding them, among other things.
Earlier, most hedgehog-owners used to feed their pets cat food, which was not right for their health. However, nowadays can easily find hedgehog foods available in your local pet stores as well as online. But can your hedgehog eat fruits and vegetables? What about apples?
Can hedgehogs eat apples? Hedgehogs can certainly eat apples since they’re not toxic or harmful to them in any way. However, apples don’t contribute to their dietary needs much either. Therefore, they’re not exactly beneficial for them. You can use apples as treats for your pet hedgehog but remove the seeds carefully before doing so.
Do hedgehogs like eating apples?
Hedgehogs do not necessarily like eating apples. Unlike most of the other pet animals, hedgehogs don’t have a sweet tooth and are, therefore, not always drawn to sweet treats.
Therefore, whether or not your hedgehog likes eating apples entirely depends on its taste. Some hedgehogs like eating apples, while others would leave it untouched.
You can find out about your pet’s choice about apples by trying to place some pieces in front of them. If they gobble them all up, they certainly like it. However, if they stopped eating after the first cube, you might have to find another fruit to use for their treat.
Are apples healthy or harmful for hedgehogs?
To determine whether apples are healthy or harmful for hedgehogs, let’s first look at an apple’s nutritional composition:
Serving size: approx. 100 grams
While Apple is wealthy when it comes to nutrients, it lacks the one nutrient essential for hedgehogs in abundance: protein. Hedgehogs depend on protein for most of their nutrition, since their ideal diet consists of food rich in protein, containing low fat.
However, a whole apple contains about 0.5% of protein, which is too low in quantity to meet the dietary needs of a hedgehog. With that being said, apples are not bad for a hedgehog’s health either.
Therefore, apples are neither healthy nor harmful to hedgehogs.
How many apples should you feed your hedgehog?
Since apples do not benefit your hedgehog in any way, there’s no point in feeding them a lot of it. If your hedgehog likes apples, you can feed them a few cubes of it once in a while, as a treat for them.
Do you feed your hedgehog tablets? Hedgehogs, like most of the other animals, are not keen on medicines and avoid eating them as much as they can. In this case, you can hide their medicines into apples to trick them into eating it.
Tips on feeding your hedgehogs apples
The first step of feeding your pet any fruit is to wash them thoroughly to get rid of any chemicals added on the surface. Animals are often more sensitive to these chemicals than us and might suffer severe consequences if they consume them.
To wash the apple properly, you should let it soak in a water bowl for a few minutes. Then, throw away the water, wash the fruit with clean water, and it’s ready to cut.
While cutting apples for your hedgehog, you must take into consideration its small size. To make eating apples easier for the hedgehog, and avoid choking, cut them into little cubes so that they can gobble up easily.
Also, remove all the seeds from the apple before feeding it to your pet.
Can hedgehogs eat apple skin?
Yes, hedgehogs can eat apple skin. If you find pet owners peeling the skin off of apples before feeding them to their pets, it’s more often a wasted effort than a preventive measure.
Like the fruit itself, the skin is completely harmless for your hedgehog. Therefore, you do not need to peel the apple’s skin off before feeding it to your hedgehog.
Can hedgehog drink apple juice?
While the fruit of apple itself contains juice, squeezing the juice out, especially to feed your hedgehog might not be a good idea. As a general rule, sugar is not a part of a hedgehog’s usual diet.
Since apple juice contains concentrated sugar, feeding them to these small creatures can create trouble in their stomach. Therefore, you should not feed your hedgehog apple juice.
Are apple seeds safe for hedgehogs?
While the apple seeds are toxic to most animals, hedgehogs, being an insectivore, have a high tolerance for most toxic things. So, does that mean apple seeds are safe for them? Unfortunately, we don’t have an absolute answer to that yet.
However, most hedgehog-owners have agreed that it’s not worth the risk whether or not they’re toxic. Thus, they avoid feeding them to their pet hedgehogs, if not for the toxicity, then to avoid a choking hazard. You should remember the same while feeding your hedgehog apples.
An ideal diet for hedgehog
Here are a few things you should include in the regular diet of your hedgehog:
Hedgehog kibble is a store-bought pet food produced specifically to fulfill the nutrition needs of your pet hedgehog. The kibble should make up about 80% of your hedgehog’s daily diet. It contains more than 40% of protein, and less than 20% of fat, making it ideal for hedgehogs.
Hedgehogs need food rich in protein, and chicken offers precisely that. You can throw your hedgehog a small piece of it occasionally when you’re cooking chicken.
Crickets and mealworms
Crickets and mealworms provide hedgehogs with their much-desired chitin. They’re also good for their mental stimulation, and make them active. If you’re not too grossed out by the idea of catching worms, you can feed them to your hedgehog.
These insects are rich in fat and low in protein, which is quite the opposite of their ideal diet. However, hedgehogs find them delicious. Thus, you can occasionally feed them some as a treat.
If you’re making yourself scrambled eggs, sharing a little portion of it with your pet hedgehog might not be a bad idea.
What should you avoid feeding your hedgehog?
Although resilient, hedgehogs are small animals and have a slightly fragile internal system. Thus, you should stick to their mainstream diet instead of experimenting too much.
Given below are things you should never feed your hedgehog:
- Egg yolk
- Processed food
- Raw meat
Frequently Asked Questions
Are dog foods safe for hedgehogs to eat? No. Dog foods are developed, keeping in mind the dietary needs of dogs, which is bound to be different than that of a hedgehog. If you want to go with store-bought food, buy hedgehog food that adequately fulfills your hedgehogs’ nutrition needs.
Can I feed my hedgehog onions? No, onions can prove to be toxic to hedgehogs, and should never be fed to them.
Can’t my hedgehog eat meat? Hedgehogs can eat meat, as long as it is well-cooked. Avoid feeding them raw meat at all costs.
Let’s go back to our initial question: Can hedgehogs eat apples? Yes, hedgehogs can eat apples. However, containing protein in a moderate quantity, apples don’t do hedgehogs much good. Thus, you should only feed your hedgehog apples occasionally as a treat. Also, when you feed them apples, properly remove all the seeds first.


This post was first published on The Hybrid Hacker.
Leadership and management roles can be incredibly fulfilling; however, they also present significant challenges. As a leader, you bear the responsibility of guiding and motivating your team, making tough decisions, and managing the pressures of the job. Over time, these responsibilities can take a toll on your mental and physical health, potentially leading to burnout.
Furthermore, leaders and managers are not only more susceptible to stress and burnout themselves but also hold responsibility for the well-being of their team members. It is crucial for leaders to recognize burnout symptoms and act swiftly before they escalate into larger issues.
In this essay, we will delve deeper into burnout, examining its causes, symptoms, and potential management strategies. By understanding burnout and its consequences, leaders and managers can not only better prevent its onset but also take appropriate action when it occurs.
Although burnout isn't categorized as a medical condition, it was acknowledged by the World Health Organization (WHO) in 2019 as an "occupational phenomenon", which essentially signifies a syndrome.
Here is the WHO's definition:
“Burn-out is a syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed. It is characterized by three dimensions:
• feelings of energy depletion or exhaustion;
• increased mental distance from one’s job, or feelings of negativism cynicism related to one's job;
• reduced professional efficacy.
Burn-out refers specifically to phenomena in the occupational context and should not be applied to describe experiences in other areas of life.”
Over the years, burnout has been the subject of extensive studies, and researchers have also developed surveys to assess its prevalence. The Maslach Burnout Inventory (MBI), formulated by Christina Maslach and Susan Jackson in the 1980s, is perhaps the most well-known of these tools.
The MBI is a validated measure of burnout that examines three dimensions:
In today's fast-paced work environments, burnout has become an increasingly common issue. Burnout can occur when individuals are subjected to prolonged stress or frustration, often a result of various factors that make the demands of their role overwhelming. Here are some common causes:
The Job Demands-Resources (JD-R) model, established by Arnold Bakker and Evangelia Demerouti, offers a more theoretical approach to better understand when burnout can start to proliferate. This model suggests that burnout arises from an imbalance between the demands of a role and the resources available to cope with these demands.
Job demands refer to the physical, psychological, social, or organizational aspects of a role that require consistent physical or mental effort, including factors such as workload, time pressure, and emotional demands. Conversely, job resources are aspects of a role that aid in achieving work goals, alleviate job demands, or stimulate personal growth and development. Examples include autonomy, social support, and constructive feedback.
The JD-R model proposes that having sufficient job resources can mitigate the negative effects of high job demands. In other words, when resources are adequate, they can help manage the stress associated with demanding work and thus help prevent burnout..
It's essential to recognize the signs and symptoms of burnout to take action before they escalate in something more difficult to solve.
Some common signs of burnout can include:
Having experienced burnout firsthand, in my opinion it can be brought back to apathy. You just feel helpless, lazy and you tend to procrastinate.
Burnout can have a significant impact on your productivity and performance. It can lead to decreased job satisfaction, reduced creativity, and poor decision-making. While as we mentioned burnout is not classified as a disease, it can potentially impact your physical health, leading to high blood pressure, weakened immune system, and other health problems. If left unaddressed, burnout can ultimately lead to depression, anxiety, and other mental health issues.
Years ago, when I first started my job as a manager, I was working long hours, handling a high workload, and struggling to balance my work and personal life. I began to notice that I was feeling exhausted, irritable, and unmotivated. As previously mentioned, I was also experiencing apathy and started to procrastinate.
The first thing that helped me was taking a break and conducting a deep self-assessment. This allowed me to recognize that I was experiencing burnout and decide to take action. I took some time off work, engaged in self-care activities, and connected with a mentor who helped me reevaluate my priorities and workload. Through this process, I realized that I needed to delegate more tasks to others on my team and establish clearer boundaries between work and personal life.
After implementing these changes, I noticed a significant improvement in my well-being and job performance. I became more focused, productive, and engaged in my work, and I felt more fulfilled in my personal life. This experience not only taught me to recognize burnout but also inspired me to find strategies to prevent this unpleasant situation.
Inspired by the 3/3/3 method for structuring the day by Oliver Burkeman, I developed what I call the 3-3-3 Anti-Burnout Rule. The 3-3-3 stands for:
The idea is to take at least 3 hours to rest, reflect, and self-assess every week, 3 days every month, and at least 3 weeks every year.
You don't have to follow this strictly (in fact, I would suggest resting more than what the 3-3-3 rule suggests), but it's a useful framework to assess your work-life balance and understand if you're taking enough time for yourself or not. Every week, month, and year, I conduct a personal assessment and ask myself:
"Did I take enough time for myself to rest?"
For me it works quite well.
There are several other strategies that you can use to prevent burnout, including:
Despite utilizing strategies to prevent burnout, it's not always possible to entirely evade this condition. Moreover, even if you are disciplined enough to ward off personal burnout, you may still have to address burnout among your team members. So, what steps should you take in the face of burnout?
The first and most critical step is recognition, as previously discussed. If it's happening to you, self-identification might be relatively straightforward; however, if it's occurring to one of your team members, it may not be as apparent. The primary advice here is to approach the situation with objectivity, empathy, and understanding.
Following recognition, there are several steps you can take:
In summary, burnout presents a significant challenge in today's fast-paced work environments and should be a concern for everyone, not just leaders. Its impact on both personal and professional aspects of our lives highlights the need for awareness of its causes, symptoms, and preventative and remedial measures.
Throughout this essay, we have examined various aspects of burnout, including its definition, common triggers, indicators, and the detrimental effects it can have on productivity and health. Additionally, we went through some practical tips to prevent burnout, such as implementing the 3-3-3 Anti Burnout Rule, setting boundaries, prioritizing self-care, practicing mindfulness, and seeking support when necessary. Furthermore, based on my experience, we have explored actionable steps to overcome burnout, including taking necessary breaks, reassessing priorities, and finding new sources of motivation.
In conclusion, it is essential to manage burnout proactively by gaining knowledge and implementing effective coping strategies. Prioritizing your well-being, as well as that of your team, is not a luxury but a necessity that leads to greater resilience, productivity, and overall life balance.
For further reading on burnout and self-care for leaders, consider the following resources:


Comprehensive physical and genetic interaction networks are essential data for gaining an understanding of the molecular pathophysiology underlying complex neuropsychiatric disorders. Using the ever-growing list of disorder-associated genes as a guide, we are systematically mapping large sets of molecular interactions in order to identify the key networks at the root of these disorders.
Illuminating the key molecular pathways is a fruitful avenue for refining and expanding our genetic understanding of neuropsychiatric disorders – a process essential for advancing precision medicine in the field of psychiatry. By understanding the different pathophysiologies associated with different genetic profiles, we can move toward more targeted development and application of therapeutics.
The information from multiple types of interaction networks can be combined to synthesize a molecular-pathway level understanding of various cellular processes. These pathways are the building blocks of whole cell models, and are essential to understanding the cellular biology underlying neuropsychiatric disorders.


This new class of drugs is based on the discovery that Pannexin 1 channels (Panx1) play a critically important role in the pathophysiology of many types of cancer.
Pannex Therapeutics Inc. is an early-stage biopharmaceutical company founded to discover and develop novel therapies to transform cancer therapy based on blocking Pannexin1 channels (Panx1).
This new class of drugs is based on the discovery that Pannexin 1 channels play a critically important role in the pathophysiology of many types of cancer.
We are the first to translate this new pharmacological target into a new therapeutic approach for many types of cancer with high unmet medical need. We have developed a discovery platform to create unique, first-in-class Panx1 blockers. Our patent-protected, small molecule Panx1 blockers demonstrate high specificity for cancer cells and good safety profiles in preclinical models.
David Bravo PhD
Chief Executive Officer &
David is the founder of PANNEX Therapeutics and is a leader in Pannexin 1 research. He is a successful serial entrepreneur, expert in industrial development and has led his companies in the translation of scientific research into viable products. He has consistently raised public funds and private investment to enable those successes. With 10 years of experience in R&D, science and management of innovative projects in Neuroscience and Neuropharmacology, David has acquired the experience and demonstrated the drive required to build a successful company and transform his Pannexin 1 research into commercially successful products. David holds a PhD in Neuroscience from the University of Santiago, Chile. He was awarded with the National Prize of Innovation in Chile in 2015.
Thomas Gerlach PhD
Chief Strategic Officer &
Thomas brings to PANNEX more than 30 years of experience in biopharmaceuticals and venture capital. He has worked in large multinational companies, such as Knoll and Novartis in Germany and Switzerland, successful startups, such as Actelion (Switzerland and Brazil), early startups, such as Biozeus (Brazil) and venture capital focused on biopharmaceuticals, diagnostics, and medical equipment. Thomas’ deep experience in drug development includes leading global teams and commercial and operational roles, including General Manager of Actelion Brazil. During his 9 years in venture capital, he identified investment opportunities and supported portfolio companies on operational and board levels. Thomas holds a PhD in Biology and BA in Chemistry from the University of Mainz (Germany); he conducted research at Michigan State University for three years.
Gerhard Gross PhD
Chief Scientific Officer &
Gerhard brings to PANNEX more than 30 years of experience in drug development, having held senior positions in global pharmaceutical companies in several countries. His specific focus is drug discovery (ADME/PK), screening and profiling lead candidates and general drug development. At Aventis, Novartis and Lundbeck he played key roles in the development and registration of many drugs, such as Leflunomide, Gliveec, Myfortic, Zoledronate, Zelmac, Everolimus, Pimecrolimus, ERL080, Exjade, Aliskirenn. He holds many patents. At Janssen, Gerhard created a new strategy for the department of drug developability, introduced the concept of receptor binding kinetics for PK/PD and established global in silico ADMET approaches for discovery. Gerhard holds a MSc in Physics and Chemistry, a PhD in Organic Chemistry from the University of Marburg, Germany, and a postdoc at the University of Utah.


So I briefly touched upon the topic of apple cider vinegar in this previous post, but have gotten requests to do another article focusing on it in more detail. We know that eczema can attack the skin of babies, children and adults alike. And for all of these people, apple cider vinegar (ACV) can act as a great natural treatment. It’s widely reported to reduce the effects of eczema and decrease discomfort. Apple cider vinegar is a natural astringent made from distilled apples; the end-product has a brownish-yellow color and contains a lot of beneficial phytonutrients. Many people with eczema talk about its amazing benefits for a host of different ailments, including eczema.
ACV has a few beneficial components:
- vitamins and minerals
- amino acids
- antibacterial and anti-fungal elements.
The benefits of apple cider vinegar are many. Apple cider vinegar is rich in vitamins and minerals that balance the immune system. Vitamin B12 found in ACV is beneficial to those with eczema, and highly bioavailable. Apple cider vinegar is also rich in potassium which can help in easing allergenic effects. It’s also a natural astringent and acts to balance the PH of the skin.
How To Use It
Bragg’s organic apple cider vinegar is a popular go-to brand for eczema, and you can find it in most stores for a few bucks. ACV can be used topically in addition to taken orally.
For topical use:
Mix apple cider vinegar with an equal amount of water and apply it on the affected areas on the skin a few times per day with a clean cotton swab. Be patient; the results may take at least a week but can be very impressive! When applying the solution on a child or if you are just starting out, it is advisable to dilute the solution with more water (1:3 or 1:4 instead of 1:1).
For oral use:
Mix 1 tablespoon ACV with 1 tablespoon water, and drink several times daily, or use as a salad dressing. For children with discriminating tastes, you can mix with honey to make it more palatable.
I really recommend giving this remedy a shot! It’s cheap, and has worked for many eczema suffers.


The woman who ‘doesn’t like drinking water’ and found to have 7,750 gallbladder stones, was known as Ms He, recently went to the hospital after suffering from ‘unbearable’ pain in her abdomen. She had been found to have ‘several’ gallstones seven years ago, but could not undergo surgery due to high blood pressure. However she got quite shocked after she discovered that the number of her gallstones, had increased rapidly to thousands. ‘I didn’t know I should have had so many stones,’ the woman told a reporter from Hubei TV Station.
Shen Zhangyi, the director of the hospital who conducted the surgery, said he had never seen so many stones in one patient. He said the stones could have led to life-threatening complications in Ms He. The surgeon explained that if the smaller stones had gone into Ms He’s bile duct, she might develop serious conditions such as jaundice and acute pancreatitis. Gallstones, formed in the gallbladder, are tiny crystals usually made of cholesterol.


SPEAKING & CONSULTING
Looking for a keynote speaker for your conference/event or a consultant to help your organization chart a course toward LGBTQIA+ inclusion? Let's talk! You can reach me at firstname.lastname@example.org
Kimberly D. Acquaviva, PhD, MSW, CSE is the Betty Norman Norris Endowed Professor at the University of Virginia School of Nursing. Prior to joining the faculty of UVA, she served on the faculty of the George Washington University for 15 years, most recently as a tenured professor in the George Washington University School of Nursing. As a social worker teaching within a school of nursing, her scholarship is interdisciplinary and collaborative. Her scholarly work focuses on LGBTQIA+ aging and end-of-life issues, and her clinical work has been with patients and families facing life-limiting illnesses in both hospital and hospice settings. Her book, LGBTQ-Inclusive Hospice & Palliative Care: A Practical Guide to Transforming Professional Practice, was published by Harrington Park Press and distributed by Columbia University Press. The book was awarded first place in the AJN Book of the Year Awards in the Palliative Care and Hospice Category. She's the host of em dash podcast, a show that explores the lived experiences of patients and healthcare professionals in the healthcare arena.
In addition to her work in the field of LGBTQIA+ aging, Dr. Acquaviva is a leader and innovator in the development of technology-facilitated educational innovations for health care providers, serving as both lead author and co-investigator of The National Emergency Medical Services Preparedness Initiative, a $4.7 million federally-funded training and policy initiative, as well as project manager for The National Nurse Emergency Preparedness Initiative (NNEPI), a $2 million federally funded web-based training initiative designed to increase nurses’ awareness of strategies for preparing for, responding to and recovering from emergencies and disasters. More than 50,000 nurses have completed the NNEPI online course to date.
Dr. Acquaviva's policy and advocacy work at the Federal level had made tangible advances in funding for aging research. Dr. Acquaviva completed a term as Special Government Employee (SGE) on the National Advisory Council on Aging (NACA), advising the Secretary of the U.S. Department of Health and Human Services, the Director of the National Institutes of Health, and the Director of the National Institute on Aging on its mission. Prior to her appointment to the NACA, Dr. Acquaviva completed a two-year term as Chair of the Friends of the National Institute on Aging, a broad-based coalition of almost 50 aging, disease, research, and patient groups supporting the mission of the National Institute on Aging. In her capacity as Chair, Dr. Acquaviva led the coalition in efforts to advocate on behalf of the NIA through the annual congressional budget and appropriations process and promote NIA research activities by sponsoring briefings for congressional staff. Regarding this work, President and CEO of the Alliance for Aging Research Sue Peschin writes that Dr. Acquaviva "is a politically astute advocate for aging research, and led the way to an increase in funding in the President's budget for Alzheimer's research at the NIH by $130 million, by systematically enlisting support from the White House, NIH, and Congress." The founder of the Alliance for Aging Research, Dan Perry, writes that Dr. Acquaviva "performed superbly... advocating for the science-based agency before Members of Congress and staff, media, and other key stakeholders" and "is recognized by her peers as a leader in the science and public policy realms of medical and social gerontology."
Dr. Acquaviva has a Ph.D. in Human Sexuality Education from the University of Pennsylvania Graduate School of Education, an M.S.W. from the University of Pennsylvania School of Social Policy and Practice, and a B.A. in Sociology from the University of Pennsylvania College of Arts and Sciences. She is an AASECT-Certified Sexuality Educator.


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I finally had some time to try the scrub and WOW, I'm really impressed! My dull flaky winter skin.. gone! And I was floored by how soft my skin was, even 2 days later, I'm still feeling the silky smoothness, and my color has returned to a nice healthy hue. Great product, I'll be sure to come back for more!


CSHCS 2018 ANNUAL MEETING
June 7, 2018
Gaylord or Marquette (choose one location)
8:30am - 3:30pmUniversity Club at Gaylord
80 Livingston Blvd
Gaylord, MI 49735
View on Google Maps Northern Michigan University Library
1401 Presque Isle Ave
Marquette, MI 49855
View on Google Maps
June 12, 2018
8:30am - 3:30pmGreater Lansing Association of Realtors (GLAR)
4039 Legacy Pkwy
Lansing, MI 48911
View on Google Maps
Click here to register
Children's Special Healthcare Services is pleased to announce open registration for the 2018 CSHCS Annual Meeting:
Learners at this one-day training will:
- Define palliative care for children;
- identify the difference between hospice and palliative care for children;
- describe palliative care efforts and initiatives in MI for children;
- articulate a family and patient centered overview of palliative care;
- describe meaningful family experiences utilizing palliative care;
- identify the ideal role of primary care in the care team/coordinating care;
- identify community resources for children with special health care needs
Desired Outcome: Attendees will identify meaningful, family and patient-centered palliative care services for children coordinated through primary care, using community resources and family experiences.
There is a $15 meeting registration fee which covers breakfast, lunch, Continuing Education and all training materials.
Telephone and e-mail registration will not be accepted.
Continuing Education: Contact hours for nursing and social work will be available for eligible participants who attend the entire meeting.
Continuing Nursing Education (CNE): 5.42 CNE contact hours will be provided to eligible nurses who participate in the entire event and submit a completed evaluation. No partial credit will be awarded. Michigan State University College of Nursing is an approved provider of continuing nursing education by the Ohio Nurses Association, an accredited approver by the American Nurses Credentialing Center’s Commission on Accreditation (OBN-001-91), (OH-294, 08/01/18).
Social Work Continuing Education Contact Hours (CECH): 5 CECHs for social work. Michigan State University School of Social Work, provider #1136, is approved as a provider for social work continuing education by the Association of Social Work Boards (ASWB) www.aswb.org through the Approved Continuing Education (ACE) Program. Michigan State University School of Social Work maintains responsibility for the program. ASWB Approval Period: 6/14/2016 – 6/14/2019. Social workers should contact their regulatory board to determine course approval for continuing education credits. Social workers participating in these courses will receive 5 continuing education clock hours for this event. We are also an approved Michigan Social Work Continuing Education Collaborative Provider (provider #0001) for all programs through August 2018. ADA requests or grievances can be made by contacting our office at firstname.lastname@example.org or (517) 353–3060. Social workers in other jurisdictions should contact their regulatory board to determine workshop eligibility. Policies, procedures, presenter bios, and additional information will be available at socialwork.msu.edu/ceu under “Co-Sponsored Programs.” This program is recommended for LBSW and LMSW beginning and intermediate skill levels.


Eco store opens in Whangarei
It all started with a bad case of ‘trigger finger’ and the healing properties of squid – and now, an enterprising mother and daughter duo have opened a new ecologically conscious store in Whangarei.
Eko Hub opened on 31 Finlayson St at the start of March and is owned and managed by mother and daughter team Susanne Cates-Otto and Jane Cotterill.
The business idea all started when Susanne developed a bad case of ‘trigger finger’ while working at her partner’s fish bait factory in Waipu.
“She noticed that while working with squid her finger began to improve. She started researching the benefits of calamari oil and decided to formulate an oil made with calamari oil and other natural ingredients,” says Jane.
She regained full movement, without the need for surgery.
“Calamari has around four times the omega three than fish oil. Many people know the benefits of fish and calamari oil tablets, but we decided to go that bit further and turn it into an effective topical treatment to help minimise the inflammation and discomfort for joints and muscles,” she says.
The duo created the oil under their new range of Wicked Sensation NZ products which they developed as an alternative to chemically laden cosmetics and household items. They also started creating magnesium creams.
She says the feedback on the topical calamari oil has been astounding.
“We have literally watched people regain movement in front of our eyes. We have people say that they have gravely reduced pain medication, some are able to garden and knit again, and the most common feedback has been that their quality of life has improved.”
The store also stocks and supports other Northland, natural cosmetics suppliers, such as Dirty Hippy, Bee Kind, Helmsdale Hives’ Honey, Blants NZ and Honey Wax Wraps.
They also encourage the use of alternatives to single-use plastics and sell a range of products from organic cosmetics, loose organic teas, natural laundry powders, stainless steel products, bamboo toothbrushes and ingredients to make your own products.
“We even have a mini library where people can donate and borrow books of their choice.”
Jane and Susanne are hoping to one day open more stores and hope to collaborate with other eco-minded stores and services.
By Christine Allen


A new study found that more than two-thirds of cancer-causing mutations are the result of random DNA-copying mistakes when normal cells divide. (Cancer cell illustration by iStock)
More than two-thirds of cancer-causing mutations are the result of random mistakes in DNA replication that occur when normal cells divide, according to a paper published Thursday. The study is sure to renew a vigorous debate over how much people can do to prevent cancer and how much is unavoidable.
The researchers, mathematician Cristian Tomasetti and cancer geneticist Bert Vogelstein, both of Johns Hopkins University, set out to determine what proportion of cancer mutations are due to unpredictable DNA-copying errors — as opposed to the two other main contributors to cancer, inherited genes and environmental factors, such as smoking and obesity.
For their study, published in Science, the scientists used a mathematical model that analyzed genome sequencing and epidemiological data for 32 types of cancer. Overall, they concluded, 66 percent of mutations that contribute to cancer are due to unavoidable DNA-replication mistakes, while 29 percent are attributable to environmental factors and 5 percent to heredity. That doesn't mean that two-thirds of cancer cases are caused by random copying errors, they said; it can take three, four or more mutations to make a cell turn malignant.
Moreover, the proportion of mutations due to random copying errors varies depending on the cancer, the researchers said. Random DNA-replication mistakes account for about 77 percent of critical mutations in pancreatic cancer, and virtually all childhood cancer, they said. By contrast, they concluded that more than two-thirds of the mutations in lung cancer were due to environmental factors, mostly smoking.
Humans have trillions of cells, which are constantly regenerating by dividing and making new cells. But each time DNA is copied, the scientists said, an average of three random mistakes will occur. While most are harmless, a small number affect genes that will promote cancer.
The new research builds on a 2015 study that highlighted the role of “bad luck” — random DNA errors — in developing cancer. That study drew vehement protests from some cancer physicians and researchers who worried it would encourage people to take a fatalistic approach to cancer rather than trying to reduce their cancer risk by maintaining a healthy weight, exercising regularly, eating a good diet and avoiding cigarettes.
The Hopkins researchers have said their earlier work was widely misinterpreted. Nevertheless, in a news briefing earlier this week, they took pains to stress that their study was consistent with estimates that 40 percent of cancers can be prevented, and urged the public to pursue healthy lifestyles.
But they also said it is important for scientists and the public to recognize that a large percentage of cancer mutations occur no matter how pristine the environment or how laudable someone's lifestyle choices.
“Most of the enemies are inside us — they are already here,” Vogelstein said, referring to the random cancer-causing mutations. He said that science needs to find better ways to detect cancer early, when there is a greater chance of curing it.


Serious athletes are a different breed. There isn’t much that deters them from training, and training hard. They don’t shy away from training simply because the weather is too hot or because the sun is too bright. Dedication keeps them going, no matter the cost. Training at high temperatures under the blazing sun is common for athletes in many parts of the world. However, without the right protective gear, they stand the risk of developing multiple health issues due to the heat and UV rays. What risks are associated with sun exposure? Sun exposure can cause more than a sunburn. It can result in a number of skin-related diseases and issues that are very easily prevented. According to research: • The sun’s UV radiation carries potentially harmful UV-A (longer wave) and UV-B (shorter wave) radiation. If overexposed to these rays, athletes may suffer accelerated aging, irreversible skin damage and multiple skin cancers. • UV-B rays, usually most intense in spring and summer, cause tanning and skin burns, both of which can cause damaged skin cells and a higher cancer risk. According to the Mayo Clinic, exercising in hot weather stresses the body and can cause: • Heat cramps: Painful muscle contractions that often show up during exercise, accompanied by spasms and unnatural muscle firmness. • Heat syncope and exercise-associated collapse: Nausea, lightheadedness and fainting occurring in high temperatures. Heat exhaustion: When body temperature becomes unnaturally high, it can lead to vomiting, nausea, fainting, weakness, and more. • Heatstroke: A life threatening condition in which body temperature is higher than 40 degrees celsius. How can athletes protect themselves from the sun? Simply put, cover up. Athletes need to wear a face mask or face cover that guards their faces and necks from extreme exposure to UV rays They also need to wear sunscreen consistently, hydrate at regular intervals, and be mindful of how their bodies arey is responding or reacting to the immediate environment. How to do that during hot weather training? Start Early It is best to workout and train as early in the day as possible, as it helps avoid the strongest and most harmful temperatures during the day. Carrie McCusker, a level 2 TrainingPeaks coach and a lifelong athlete, advises athletes to avoid the sun during its peak hours. She writes in her blog – “It is never too early or too late to start protecting your skin. Don’t be lulled into complacency by youth or less-sunny climes.” Hence, as far as possible, train early in the morning or after the sun goes down. A brisk morning workout sets the perfect tone for an active day. On the other hand, evening workouts are excellent for unwinding after a sedentary day. To be on the safe side, check the UV index before stepping out for exercise. Sun protection is required when UV levels are 3 or higher. Liberally Apply Sunscreen Few things are as painful and annoying as sunburns. They will disrupt workout schedules and can leave you inactive for days. To prevent this, apply SPF 50+ broad spectrum, water resistant sunscreen to clean, dry skin 15 minutes (or more) before stepping out. Carry the sunscreen without you and reapply every couple of hours if you aren’t back inside yet. Replenish Electrolytes If you’re venturing on moderate exercise for about 60 minutes, make sure to keep drinking water throughout. Don’t leave home without drinking at least 16 ounces of water. As per Kate Lemere, a fitness trainer and writer in the city of Chicago, one should “plan to spend 20% of your work day in the bathroom. If you have a large water bottle with you you’ll be more inclined to drink it, so buy a water bottle that is 40+ ounces so you don’t have to refill as often and make a goal to drink 3-4 of them throughout the day.” In case your workout is high-intensity and/or lasting more than an hour, switch to sports drinks with electrolytes (sodium, chloride and potassium). The human body needs these minerals to make up for fluids lost through sweating, and keep itself going without collapsing or being harmed. Gear Up with Protective Clothing “How can I protect my face from the sun naturally?” Pick out and wear workout clothes that have UV protection and material designed for easy movement. Rebecca Louise, a global fitness NASM Certified Trainer, correctly says, “As the temperature changes, our clothing needs to change too. In this case, we want them to be light and breathable. The more clothing that you put on, the more energy you drain!” We agree – lighter clothing is better for sun protection. Consider wearing clothes made up of sweat wicking material like – dry fit, nylon or polyester nylon blend – material that keeps the body cool. Wear a hat and sunglasses. The sun’s rays often reflect off surfaces like roads, sidewalks, sand and snow and hit the face, blasting it with harmful UV radiation. What Can You Do About Sun Exposure? Let’s be honest. Professional athletes can’t be running around with inconvenient hats and sunglasses that may fall off at the slightest provocation (what if you ran too fast or jumped too high?) They need something designed to give them guaranteed protection, no matter how hot it gets. Enter the expert: EX-SHADER: Designed for Sports People who Train in the Sun In an effort to provide athletes with the best protective gear, NAROO has created EX-SHADER fabric found in the N0 neck gaiter and N0U mask Equipped with sun protection mesh technology that provides 92% UV protection, this easy breathing fabric provides fans of the outdoors with great ventilation and quick-drying properties facilitating easy-breathing and comfort in the heat. It also addresses a major concern that athletes have: finding a breathable face cover that will let them undertake strenuous physical activity in the heat of the blazing sun. The best masks for hot weather are those which let the wearer breathe effortlessly even in the middle of intense physical activity and get all the oxygen they need – without excessive sweating on the face and neck. NAROO created these masks fit with breathable, UV protective EX-SHADER fabric. EX-SHADER is an interlocking mesh fabric structure comprising tightly-knit, net-like holes that offers 3 layers of UV protection whether you need a neck gaiter for fishing in the summer or a face mask for cycling in sunny mountain altitudes. Common mesh fabric, while very breathable and lightweight, is not effective against UV rays. That’s where the EX-SHADER shines – the interlocking fabric provides dependable UV protection where regular mesh cannot. Specific benefits of the EX-SHADER: • Structured in a way that provides ventilation and comfort in high heat. • Built so that the wearer can breathe easily even when performing strenuous physical activity. • Manufactured from proprietary NAROO Mesh Fabric that provides 92% sun protection • Dries quickly, even in hot, humid environments. • Reduces chances of skin ailments and associated illnesses caused by heat and sun exposure. • Easy to wash, clean, and maintain between uses. NAROO’s breathable sports masks have been inspected and certified by a number of prestigious verification bodies. Each line offers a unique solution to environmental problems that athletes often encounter. They are an important part of the active individual lifestyle, designed to protect them from environmental factors responsible for damaged health. Through consistent research and real-world upgrades, NAROO masks offer high levels of protection for individuals with active lifestyles, be it in the sun, rain, snow or wind.


Alzheimer’s disease (AD) is the most common form of dementia.
Dementia is the loss of cognitive functioning—thinking, remembering, and reasoning—and behavioral abilities, to such an extent that it interferes with a person’s daily life and activities.
Dementia ranges in severity from the mildest stage, when it is just beginning to affect a person’s functioning, to the most severe stage, when the person must depend completely on others for basic activities of daily living.
There is no cure for the disease, which worsens as it progresses, and eventually leads to death
Most often, AD is diagnosed in people over 65 years of age, although the less-prevalent early-onset Alzheimer’s can occur much earlier.
In 2006, there were 26.6 million sufferers worldwide. Alzheimer’s is predicted to affect 1 in 85 people globally by 2050.
As the disease advances, symptoms can include confusion, irritability and aggression, mood swings, trouble with language, and long-term memory loss. As the sufferer declines they often withdraw from family and society.Gradually, bodily functions are lost, ultimately leading to death.
Alzheimer’s disease is characterised by loss of neurons and synapses in the cerebral cortex and certain subcortical regions. This loss results in gross atrophy of the affected regions, including degeneration in the temporal lobe and parietal lobe, and parts of the frontal cortex and cingulate gyrus.
Studies using MRI and PET have documented reductions in the size of specific brain regions in people with AD as they progressed from mild cognitive impairment to Alzheimer’s disease, and in comparison with similar images from healthy older adults
Currently there are about 280,000 Australians living with dementia. Experts suggest that as many as 5.1 million Americans may have Alzheimer’s disease.
Scientific papers have been published which state that :
Telomere shortening correlates with Alzheimer’s disease status. ( Click Here for original article )
Alzheimer’s is one of the conditions that are associated with short Telomeres.
Remember what happened in Dr DePinho’s mice when the Telomeres were lengthened, the brains of the old mice increased from 75% of normal size back to normal size. View the video here
The fact that Dr De Pinho has shown that ‘Aged Tissues Have a Point of Return’ and the development of Telomerase Activators will prove to be one of the GREATEST MEDICAL BREAKTHROUGHS of all time !


The Potential Life Years Lost (PLYL) indicator has been widely used to quantify the causes of premature deaths and design public health policies, both domestically and internationally. This index measures deaths caused by:
Non-contagious diseases: Cancer; diabetes; mental disorders; neurological conditions; cardiovascular and respiratory diseases; sensory organ conditions, such as cataracts and glaucoma; digestive and genitourinary diseases; skin and musculoskeletal conditions; congenital deformities, and other conditions.
Contagious diseases: Infectious and parasitic diseases, respiratory infections, maternal and neonatal conditions, and nutritional deficiencies.
Accidents: Traffic, poisoning, falls, fires, drowning, natural disasters, self-mutilation, interpersonal violence, collective violence and legal interventions.
Life Years Lost due to Illness or Accidents


Not everyone is involved in a business that has their own health insurance policy, or group benefits plan. Extended health coverage offers individuals similar coverage to that of a benefits package, but on a single person basis. This product comes in handy when dealing with owner-operator entrepreneurs, contract workers and professionals who aren’t connected to a benefit plan. Coverage items inside of an extended health policy can include: vision, prescription drugs, dental visits, chiropractic and wellness appointments, etc. Speak with Bicycle Broker today and find out if this is the right fit for your situation.


We are proud to support Man Down, a men's mental health charity close to our hearts that supports men struggling with mental health who may not feel comfortable seeking traditional help. On June 9th, our team will hike 50 miles up and down the Cornish coastline through the night to raise funds and awareness for this vital cause. We are committed to promoting mental health awareness and wellbeing in our workplace and beyond. We recognize the importance of supporting our team members and the wider community in times of need. Together, we can make a difference and support those who are struggling with their mental health.


Anavar 10, manufactured by SIS Labs, is a widely used oral steroid that is known for its powerful anabolic effects. It contains the
Anavar 10 by SIS Labs is a popular anabolic steroid known for its potential to promote muscle growth and enhance athletic performance. When it comes to dosage, it is important to follow the recommended guidelines to avoid any potential side effects and maximize the benefits.
Anavar 10 SIS LABS Dosage: Unveiling the Optimal Way to Use It
Are you ready to take your bodybuilding journey to the next level? Look no further than Anavar 10 from SIS LABS. Known for its impressive muscle-building and fat-burning properties, this powerful anabolic steroid has gained immense popularity among fitness enthusiasts. However, it is crucial to understand the correct dosage and usage guidelines to maximize its benefits while minimizing potential side effects.
The Basics of Anavar 10
Anavar 10 is the brand name for Oxandrolone, a synthetic derivative of dihydrotestosterone (DHT). This oral steroid is renowned for its mild nature, making it a Anavar 10 SIS LABS legal popular choice among both male and female users. It promotes lean muscle mass development, enhances strength, and aids in cutting cycles by reducing body fat.
Understanding Dosage Recommendations
When it comes to Anavar 10, dosage recommendations can vary depending on several factors such as gender, experience level, and desired outcomes. Here is a general guideline:
- Beginner Male Users: Start with a daily dosage of 30-50mg, gradually increasing to 50-80mg over time.
- Advanced Male Users: 80-100mg per day is considered an optimal range. However, it is crucial to monitor your body’s response and consult a healthcare professional.
- Female Users: Due to Anavar’s mildness, women can tolerate higher dosages than most other steroids. A daily dose of 5-20mg is generally well-tolerated, but caution should always be exercised.
Anavar 10 cycles typically last 6-8 weeks. However, it is important to note that prolonged usage or exceeding recommended dosages can increase the risk of adverse effects. It is advisable to consult a medical professional before starting any steroid cycle to ensure safety and optimal results.
Combining Anavar 10 with Other Compounds
Anavar 10 is often combined with other compounds to amplify its effects or achieve specific goals. For example:
- For Cutting: Anavar 10 can be stacked with compounds like Winstrol or Clenbuterol to enhance fat loss while preserving muscle mass.
- For Bulking: Combining Anavar 10 with testosterone-based compounds like Testosterone Enanthate can lead to increased muscle mass and strength gains.
However, always remember that combining different substances may require additional caution and monitoring. Consulting an expert is highly recommended to ensure safety and effectiveness.
Potential Side Effects
Anavar 10 is generally well-tolerated when used responsibly. However, as with any steroid, there are potential side effects to be aware of, including:
- Liver Toxicity: Anavar is a C17-alpha alkylated compound, which means it can strain the liver. Therefore, it is crucial to avoid excessive dosage and limit cycles to recommended durations.
- Hormonal Imbalance: Anavar can suppress natural testosterone production. A post-cycle therapy (PCT) plan is essential to restore hormone balance after discontinuing its use.
- Virilization in Females: Women may experience masculinizing effects if using high doses or extending the cycle duration. Pay attention to signs such as voice deepening, facial hair growth, or clitoral enlargement.
It is crucial to prioritize your health and well-being when using Anavar 10 or any other anabolic steroid. Always follow the recommended dosage, monitor your body’s response, and consult a healthcare professional for personalized guidance.


Getting a professional scalp massage can offer a range of benefits for your overall well-being. Here are some of the advantages:
- Stress reduction: Scalp massages are incredibly relaxing and can help alleviate stress and tension. The gentle kneading and circular motions performed by a professional masseuse can help relax the muscles in your scalp, neck, and shoulders, releasing built-up tension and promoting a sense of calm and relaxation.
- Improved blood circulation: Scalp massages stimulate blood flow to the scalp, which can enhance the delivery of oxygen and essential nutrients to the hair follicles. Improved circulation can promote healthier hair growth and contribute to overall scalp health.
- Enhanced hair condition: By increasing blood circulation to the scalp, a scalp massage can help nourish the hair follicles and promote healthier hair growth. It can also help distribute the natural oils produced by your scalp, leading to improved hair texture, shine, and manageability.
- Stress relief and headache reduction: Tension headaches and migraines can be triggered by stress and muscle tension in the scalp and neck area. A professional scalp massage can help alleviate headaches by reducing muscle tension and promoting relaxation.
- Increased relaxation and improved sleep quality: The relaxing nature of a scalp massage can help you unwind and reduce anxiety. It can also promote better sleep by easing tension and inducing a state of relaxation, leading to improved sleep quality.
- Scalp health promotion: Regular scalp massages can help maintain a healthy scalp by removing dead skin cells, excess oil, and product buildup. This can prevent issues like dandruff, dryness, and itching, leading to a cleaner and healthier scalp environment.
- Improved mental clarity and focus: Scalp massages have been shown to stimulate the release of endorphins and promote relaxation. This can result in improved mental clarity, focus, and productivity, making it beneficial for those who need to concentrate or have demanding mental tasks.
- Sense of well-being: Overall, a scalp massage can provide a soothing and pleasurable experience. It can contribute to a sense of well-being and offer a break from daily stresses, helping you feel rejuvenated and revitalized.
While a professional scalp massage offers numerous benefits, it’s important to consider any potential contraindications or medical conditions you may have. If you have any concerns or specific health conditions, it’s advisable to consult with a healthcare professional before receiving a scalp massage.


We all have a deep Emotional Need to be part of a community or a “tribe” and to feel connected to others in a meaningful way. However, living in a community that does not love and accept us can leave us feeling lonely in a crowd. In fact, UCLA states that 3 out of 4 people in the U.S. show signs of serious loneliness. They found a
connection between loneliness and a premature death. Approximately 42.6 million adults over age 45 in the United States are estimated to be suffering from chronic loneliness. The Harvard Study of Adult Development discovered that loneliness seems to be a better predictor of people's physical health at age 80 than their cholesterol levels.
According to the responses from Gallop polls gathered over several decades in over 150 countries, the number of people who report a sense of well-being on all seven levels are less than 7%. And based upon the growing number of people on anti-depressants, that number is on the decline for all types of people, regardless of race, religion, or
nationality. This workbook intends to explore this subject and pinpoint the gaps in our support system that might be responsible in part for the wide-spread lack of well-being around the world. What is missing in today’s society that
produces such loneliness and despair? Once identified, we can focus our think tanks filling in those gaps. We hope that every participant will join us for this important next step on their pathway to greater well-being.
This workshop starts by teaching how to create an environment of well-being. You will learn the 7 Elements of Well-Being and become familiar with the emotional needs that are common to all people no matter what their unique circumstances may be. Knowing this, we can formulate a plan that will assist any group in their goal of creating an environment of well-being.
Over the course of 10 30-minute sessions, this workshop you will learn how to gain well-being as well as how to offer well-being to others. You will be taught how to create an environment of well-being in your home, your school, or your workplace.
Learning the difference between “basic needs” and “emotional needs” you will learn the art of self-care that will improve their own well-being significantly. About half-way through the 10 sessions the program takes a fundamental shift in perspective from gaining well-being to offering well-being. This shift causes immediate improvements in your overall sense of well-being, elevating yourself from the "needy recipient" to the "compassionate hero." You will be
empowered to change the world around you through projects that we accomplish as a group. Every project starts as a Well-Being Think Tank.


The TeethToday Doctor Locator is a list of doctors who voluntarily agreed to have their names and information included in this directory and is compiled based on the information provided by the individual doctors. The doctors listed are not affiliated with any of the companies within the Straumann Group. The listing of a doctor on the doctor finder is not an endorsement or recommendation of the doctor or their services by the Straumann Group and the Straumann Group assumes no liability for the services performed by the doctors. The doctor finder does not contain sufficient information with which to verify the doctor’s credentials or good standing with local state dental licensing boards. You are responsible for conducting your own research regarding the doctor’s capabilities to fit your needs and you are making an independent personal decision regarding which doctor to contact and contract for services.


If you’re looking to stay in shape or gearing up for a race, fitness guru and SUP racer Chase Kosterlitz recently launched an online training program, Paddle Society, for paddlers of all different skill levels. If you are training to be a SUP racer, she recommends three different focused SUP workouts to build strength and stamina necessary to be a successful paddle racer. Remember to listen to your body, take rest days, alternate the intensity level of your workouts and always remember to pace yourself.
Sprint Interval Workout
Interval training is built on alternating short, high-intensity bursts of speed with slower recovery phases in a single session. By performing high-intensity intervals that produce lactic acid during practice, the body adapts and burns lactic acid more efficiently during other exercises. This results in exercise at a higher intensity for a longer period of time before fatigue or pain slows you down. This will result in a more intense exercise that lasts for a longer period of time before any pain or fatigue slows you down.
Try the interval workout below for a great way to improve your anaerobic system and sprint form. Be sure that you maintain sound technique when you’re sprinting, don’t simply slap the water while increasing stroke rate. Focus on making a solid catch before initiating your power phase. Lastly, always take an easier day of training before and after this workout. It’s a tough one!
- 15-minute warm-up at 70-80 percent max heart rate (see sidebar).
- 10 x 1-minute maximum effort sprints with a 1-minute rest between sprints.
- 10-minute cool-down at 60 to 70 percent max heart rate.
While sprint training will develop your anaerobic system, longer distance workouts at a lower intensity will help develop the aerobic system. Start doing these longer workouts earlier in your season to establish an aerobic base before heavy loads of anaerobic sprint workouts.
Distance workouts do not need to be completed in a monotonous stretch at a single intensity. You can get more bang for your buck by alternating intensities during distance workouts. This will keep the workout engaging and realistically simulate race conditions, where paddlers frequently change pace.
- 10-minute warm-up at 60-70 percent max heart rate.
- 15 minutes at 80 to 90 percent max heart rate.
- After 15 minutes, 1-minute sprint at max effort.
- Repeat three times for a total of one hour at 80-90 percent max heart rate and 4 x 1-minute max sprint efforts.
- 10-minute cool-down, 60-70 percent.
Cross Training Workout
The best way to train for paddling is through functional, sport-specific movements on your board. Training on the water is important, but training off the water helps you to become a complete athlete, prevents injury and maximizes your paddling potential.
You don’t need to go to the gym and lift weights to make performance gains through cross-training. Use this workout as a great way to improve your strength and prevent injury from overtraining on your board.
Complete the exercises below as a circuit with 1-minute rests between each exercise. Complete four circuits.
1) Push Ups
Beginner: 20 reps
Advanced: 30 reps
Place your hands shoulder-width apart and at chest level. Draw shoulder blades back and down, keeping elbows tucked close to your body as you lower your chest to the ground. Keeping your core engaged, exhale as you push back to the starting position and repeat.
2) Kneeling Opposites
Beginner: 24 reps
Advanced: 24 reps
Engage your core. From a kneeling position on all fours, extend your right arm and left leg. Return your limbs to center and extend your left arm and right leg. Repeat.
3) Body Weight Squat
Beginner: 10 reps (each leg)
Advanced: 12 reps (each leg)
Standing on one leg, lower all the way down. Stabilize with your center of gravity over your grounded foot. Keep your core engaged and chest up. Keep your non-working leg extended straight out and arms extended. Do both legs if one leg is too difficult.
4) Fire Hydrants
Beginner: 12 reps (each leg)
Advanced: 12 reps (each leg)
Start on all fours, knees directly under your hips and hands directly below your shoulders. Keep your back and neck straight and look forward. Keeping your knee bent, raise your right leg out to the side until your thigh is parallel to the floor like a dog peeing on a fire hydrant.
5) Pull Ups
Beginner: 6 reps
Advanced: 12 reps
Grip the bar with your palms down and arms about shoulder-width apart. Pull yourself up by pulling your elbows down to the floor. Keep your elbows close. Pull yourself all the way up until your chin passes the bar. Lower yourself all the way down until your arms are nearly straight. Breathe. Repeat.
Bonus tip: Heart rate
While heart rate benchmarks vary based on the individual, subtracting your age from 220 is a commonly recommended method for calculating what your max heart rate should be. When training, wear a heart rate monitor so you get immediate feedback about your training effort and minimize any guesswork.


In addition to dental school training at UCSF, Dr. Biana Roykh has received advanced training at the University of Nevada School of Medicine Dental General Practice where she treated pediatric patients both in the office and hospital settings. Dream Dental welcomes families to bring their children for routine check ups. The American Dental Association recommends your baby’s first visit to take place as early as 6 months. It is important for your children to start building a positive relationship with your dentist, so that the check ups are fun and free of discomfort. Dr. Roykh enjoys treating children in her office and she works closely with many pediatricians in the San Francisco community.
What to expect on your child’s first visit?
1. You will be welcomed by our friendly staff and be asked to fill out a medical history form for your child and a couple of office forms. Please note, a parent or a legal guardian must be present for the first visit.
2. Our team member will escort you and your child into a treatment room.
3. Dr. Roykh will come in and ask you about your child’s medical and dental history.
4. Your child will receive a check up exam, which will include evaluation of the temperomandibular joint, oral soft tissues (tongue, cheeks, lips, gums), and the teeth.
5. If your child has molar teeth (either primary or permanent), a couple of check up x-rays may be recommended at that time. Also, if there are areas of suspicious decay or self-reported problem areas, Dr. Roykh will recommend x-rays there.
6. You are welcome to be present in the treatment room during your child’s examination.
7. At the end of the exam, Dr. Roykh will review all the findings and make any necessary recommendations. You will have ample opportunity to ask the doctor any questions you may have. No dental treatment will be performed until all your questions are answered.
8. Your child will then receive a dental cleaning, which will include thorough removal of plaque, calculus or tartar stains and a polish of all the teeth with delicious kid-friendly paste (bubble gum, cherry, strawberry shortcake).
9. To congratulate your child on a job well-done, our friendly staff will offer him/her to pick a fun toy from the treasure chest.
Thank you for your interest in our office. Don’t wait and please call now to schedule your child’s check up exam – (415) 513-5433.


This might not come as much of a surprise to you, that after so many fellow beauty fanatics raved on and on about this cleanser, I had to try it out for myself to see what all the hype was about. I ordered the ‘Emma Hardie Amazing Face Natural Lift and Sculpt Professional Cleansing and Exfoliating System’ (that’s quite the mouthful). It contains the Moringa cleansing balm, aromatherapy infused rosehip exfoliating seeds and the buff and polish cleansing cloth. Being a complete lover and addict of the Liz Earle Cleanse and Polish, I considered myself quite brave for stepping out of my comfort zone and steady skincare regime to give this a whirl. Totalling at £33.60 for the whole kit, this cleanser isn’t cheap, but I also don’t consider that sky high for good quality skincare. After all, we have to spend a decent amount of money on our skin to enable us to have the perfect canvas for makeup.
The cleansing balm itself is contains moringa seed extract, wild sea fennel and vitamin E to minimize the appearance of pores. Orange, Neroli and Mandarin extracts to rejuvenate and revitalise and Jasmine, Cedarwood and Rose to help re-hydrate and re-condition dry or dull skin. It also claims to be very calming on sensitive skin too. I really like the smell of the cleanser, it smells really fresh and natural (none of that strong artificial stuff). I actually prefer the scent of this to my trusty cleanse and polish as it is a lot more subtle. I wasn’t sure that I would get to grips with smoothing an oily balm over my face as opposed to a cream but it’s pleasantly nice. The balm breaks down all traces of makeup and is safe to use on eyes too (nothing worse than getting cleanser in your eye and hopping around your bathroom in pain splashing water at your face).
When I first looked at the size of the tub, I was a bit apprehensive about how long it would last me, but a little goes a really long way. I find that a £2 coin sized dollop is enough to do a whole face (bearing in mind I have a pea head) and then a little extra swipe afterwards if my makeup is a bit on the heavy side. I can see this lasting a lot longer than I initially thought. I also really love the cloth that is provided with this. I thought I’d forever be a muslin cloth girl, but the soft, gentle flannel is so much nicer to use on my skin. Saying that, it’s not as exfoliating, which is where the rosehip exfoliating seeds come in. You can incorporate these into the balm, and gently scrub your skin with the cleanser to give yourself a pampering treat. I have also enjoyed using these, however I don’t use them very regularly as I prefer to just use the cleansing balm on it’s own. You can also use the balm as a face treatment when left on for 10 minutes and wiped away.
Since using the Emma Hardie cleanser, I have noticed a difference in the overall appearance of my skin. As someone with combination skin (oily and dry in places), it has definitely balanced it out, and the dry patches aren’t as dry and the oily patches aren’t as oily. I also feel as though my skin is a lot more hydrated and looks a lot more healthy. I also just really enjoy using this on my skin, it’s a real treat when it’s the end of the day and I can use this to remove my makeup, I almost look forward to it. As this cleanser is so gentle and natural, I would say that it is suitable for most, if not all skin types. If you haven’t ever tried a balm, or the thought scares you a little, I really advise that you give it a go, like me you might be pleasantly surprised.


I currently have spaces available for online or phone therapy Tuesday-Friday.
For face to face therapy, I work from Banbury on a Tuesday and Wednesday
When you feel ready, the next step is to get in touch, you may feel more comfortable emailing me initially with some brief details about your situation and to check availability. We can also organise a free 15 minute phone call if that would be more comfortable for you to ask any questions you may have before arranging a first session.
Each session lasts 50 minutes. and I charge on £55 for individuals and £75 for couples. We can talk about affordability in our first session or our initial telephone conversation.
In our initial session we will get to know each other and look at your goals for our time together. Some people, when they choose to work with me, are looking for short term therapy of between 6-12 weeks and some people prefer something longer.
I have a 48hr cancellation policy. If you miss a session and do not cancel before this time, the usual price will be charged.
To see a copy of my contract and privacy statement click on this document


JUUL vape knows that smoking alternatives can be complicated and intimidating, but believes that vaping can cause a positive impact on those who are looking to quit smoking. JUUL vape was created with those exact people in mind. JUUL wants you to break your traditional routine from your smoking days and begin a new journey with JUUL vape.
Current JUUL Pods Products in Store
JUUL pods are some of the smallest and more versatile pods on the vaping market, each JUUL pod contains either 1.5% 3% or 5% nicotine strength with dozens upon dozens of flavours available. They require no messy refills, all you do is snap the JUUL pod into your JUUL device and puff away, it’s that simple!
Through years of research, JUUL has created a proprietary nicotine-containing e-liquid formulation, mixed and created under a quality-controlled process that abides by industry standards. Their nicotine comes from pharmaceutical grade tobacco plants, containing benzoic acid as part of their nicotine salts formulation and propylene glycol and glycerine to create a visible vapour.
JUUL Starter Kit with 4 Pods is a great option for those who have recently quit smoking and are looking to join the vape revolution. With a JUUL Starter Kit you will receive 1 rechargeable device, 1 magnetic USB charger, 4 JUUL pod cartridges (0.7ml) at 50 mg nicotine. Flavours include , Cool Mint, Fruit Medley, Creme Brulee and Virginia Tobacco. This easy-to-use starter kit is a perfect option for the recently quit smoker or for those who enjoy a light smoke throughout the day.
JUUL Canada offers a variety of amazing JUUL flavours that are guaranteed to tickle your taste buds and making the process of quitting smoking that much easier. Every JUUL pod flavour is a unique experience that everyone should be part of. Let’s have a look at the variety of flavours JUUL pods have to offer.
JUUL pods Cucumber is a subtle flavour for those who aren’t looking for more finesse then power when it comes to taste. This refreshing mixture brings together the delicate flavours of cucumber with a hint of minty fresh menthol. With each inhale you will experience what it’s like to come out of a spa, with your whole body feeling relaxed and your appetite for nicotine satisfied. This pod is a JUUL flavour favourite and a great starter pod for those new to JUUL Canada.
JUUL pods Fruit is a creative medley that mixes together the fresh flavour of peaches, sweet berries and the crisp finish of grapes. Loved by those who have been vaping longer then others, this powerful fruity blend provides a sweet and tangy kick with every puff you take.
JUUL pods Mango is for all those tropical fruit lovers out there. This blast of exotic fruit will take your taste buds on a roller-coaster ride and never look back. The flavours of fresh ripe mangos shines through with every inhale and leaves a tasty juicy aroma after each exhale. This JUUL pod is the best option for those hot summer days sitting on the beach soaking in the sun.
JUUL pods Mint is a great way to replace that cigarette habit while leaving your breath smelling minty fresh. This clean and potent peppermint flavour provides a strong menthol kick that everyone loves from their favourite pack of gum. The smooth and cooling vapour is a refreshing inhale that leaves your mouth tasting wonderful after each exhale.
JUUL pods Virginia Tobacco is the perfect starter pod for those who have just made the brave decision to quit smoking cigarettes. Smooth, rich and flavourful, this pod will make you wonder why you ever smoked a cigarette a day in your life. The fresh flavour of tobacco without the harsh consequences makes the Virginia Tobacco pod a smoker’s dream.
JUUL pods Vanilla is a dessert lovers dream. Each inhale is a blast of vanilla flavour with a twist of custard and crème. This pod is the perfect option when you have that sweet tooth craving or after a big meal at home. Each puff will satisfy your smoking and dessert cravings all in one.
When buying your JUUL products online there is no better place to buy vape juice online then Vape.Works. We offer hundreds of the best vape brands in Canada and provide the best vape deal online. Start your vape journey with Vape.Works today!
It’s always important to remember that things like refillable JUUL pods and THC JUUL pods are not manufactured by JUUL Canada and are in no way associated with JUUL. We do not recommend you buy these products. Refillable JUUL pods and THC JUUL pods are off-brand pods and may be unsafe to your health.


Dr. Vinh Dang received his Doctor of Optometry with honors from the Southern California College of Optometry in 2000, and his Bachelor of Science in Biology from the University of California at Irvine. He is board certified in therapeutic ocular medications and Laser Refractive Surgery co-management. Dr. Dang enjoys playing tennis, rock climbing, and snow boarding.
Drs. Nguyen and Dang met in Optometry school and have been married since April 2002. They currently reside in Brea with with their two daughters, Phoebe and Presley.
Dr. Liz Nguyen completed her undergraduate studies at the University of California at San Diego and earned her Doctor of Optometry from the Southern California College of Optometry in 2000. She is board certified to diagnose, manage, and treat various conditions and diseases of the eye. She is also certified in Laser Refractive Surgery co-management. She enjoys working with patients of all ages and specializes in difficult to fit contact lenses.
Diana has been with us since 2003. She is the known secret to our success. She knows everything there is to know about insurance, billing, and tracking down your contact lens rebates. She is also an awesome frame stylist. She has an “eye” for picking out the perfect color/style of frames for you every time. She loves all things Disney and Pokemon.
Daisy also joined our Visual Effects Optometry family in 2003. Daisy keeps our office running smoothly. She has a knack for finding the right frame for you. She knows how to pick out a minimal or funky style or anything in-between for your lifestyle. In her spare time, she loves to go dancing, seeing the latest movies, and hanging out at Disneyland.
Joining us in 2021, Michael is the newest member of our team. From helping you learn how to use contacts to finding the perfect frame, he is ready to help you with all of your vision needs. In his free time, he enjoys hiking, rock climbing, or spending the day at Disneyland.


Spay and Neuter Programs
Critters without Litters
An affordable spay and neuter solution
The Bakersfield SPCA is thrilled to be able to refer Kern County residents to the new Critters without Litters Low Cost Spay and Neuter program. The mission of the nonprofit organization is to seek to end the preventable euthanasia of healthy, adoptable pets in Kern County through strong alliances with the community, local businesses and nonprofit organizations, to increase the number of cats and dogs that are spayed and neutered, while promoting animal health and safety within our community.
Pricing for cats is $40 for males and $50 for females. Pricing for dogs begins at $65 for males and $70 for females 60 pounds and under. For dogs 61 pounds or more, it’s $75 for males and $80 for females. Additional fees will be charged for in-heat or pregnant females, cryptorchidism (retained testicle) in males, or umbilical hernia repair.
The office is located at 4300 Stine Road, Suite 720 in Bakersfield and is open Monday through Friday from 7:30 a.m. to 3:30 p.m. Appointments are necessary for spay/neuter surgery. Call Critters Without Litters at (661) 831-6000 to schedule an appointment. All pets must be secured in a carrier or on a leash when coming to the clinic for their appointment.


Blitz Push Up Bars are ideal for fitness routines, physio exercises and daily workouts. Designed to strengthen the muscles in your back and shoulders, tone the muscles in your chest and biceps, and sculpt your upper arms and triceps depending on the position of the bars. The S-shaped frame is incredibly sturdy compared to other frames and is compact and lightweight whether used at home, in the gym or at the club. Made from a steel tube frame and high-density foam handles, the push up bars are stable, durable and slip-resistant, offering the perfect grip for the most intense workouts. Dimensions: 16cm x 22cm x 14cm height. Handles: 13cm long. 615g each.


A case manager coordinates and manages the client’s aftercare plan and any other expectations. The case manager works with the entire clinical team to ensure all wellness recommendations are being met, such as psychiatric appointments, therapy appointments, medication compliance, drug testing, and any other recovery expectations. If so desired, the case manager can create a contract outlying the expectations of the loved one returning home or for financial support.
If you struggle with saying no, with implementing consequences or perhaps live out of state, a case manager can take the anxiety out of the process for you and more importantly, keep the person in recovery on track with their wellness plan. Having a case manager between you and your loved one lets you relax and focus on rebuilding trust and reconnection.
Case management services at RM Services of NC, LLC allow the family members to get on with the healing process and focus on being a family again, without having to enforce the expectations of the loved one who is returning home or requires financial support.
- Plan for success- This contract describes what’s expected of your loved one and the consequence if they don’t meet those expectations.
- The case manager gets the aftercare plan from the treatment center and supports the client in achieving their treatment goals.
- The case manager meets with the client to verify compliance.
What the family member(s) is willing to do to support recovery and not support addiction.


The Indian Research Journal of Pharmacy and Science is a multidisciplinary International research journal on Science and Technology. It is published by Phytotherapy Research Group ,Azara ,Guwahati. The journal is concerned with original research papers and review articles related to all disciplines in Pharmaceutical Science, Biotechnology, Life Sciences, Environmental Sciences, Medical Science, Nursing Science, Paramedical Science, Library Science, Computer Science and Technology.
ICV Value: 86.9
Global Impact Factor: 0.676
Advanced Science Indexing factor : 1.3
IPI Value: 2.97


On 12 May 2021 and 13 May 2021, the Botshabelo Moral Regeneration Forum held a School Health Week awareness campaign at four high schools. The campaign was held for Grade 8 learners to address risk behaviours like early sexual relations, smoking substances, drinking alcohol and gang activities that lead to health challenges.
The campaign promoted a healthier and safer school environment conducive to teaching and learning. Over 1 208 learners participated in the dialogue sessions. The speakers included :
• Ms Ntswaki Lekekela from LoveLife, who spoke on youth programmes within the community;
• Mr. Letlafuoa Matseba from Setshabelo Family and Child Services who highlighted various child protection services and interventions in the community;
• Mr. Pearce Mokoena from the Department of Health who spoke of mental health awareness and prevention during COVID-19; and
• Ms. Tebogo Maponya, a prosecutor from the National Prosecuting Authority who discussed sexual offences and gangsterism amongst children and youth.
The sessions left learners empowered and enthusiastic about preventing and tackling these issues.


Thank you for visiting my site! I received my Ph.D. in clinical psychology from the University of Texas at Austin in 2009 and became a licensed psychologist shortly thereafter. I completed additional training at Baylor College of Medicine prior to joining the faculty at the University of Texas MD Anderson Cancer Center in 2010. I returned to Baylor College of Medicine in 2016 as a full-time faculty member in the Section of Gastroenterology and Hepatology.
My research and clinical practice focus on behavioral health in adults with chronic and serious medical conditions and the delivery of psychological services in medical settings. I have long believed that health care has the greatest potential to enhance patients’ and well being and quality of life when medical and behavioral health professionals work together.
In addition to my research and clinical practice, I participate in several national professional societies and have served on the editorial boards of three peer-reviewed journals. I enjoy speaking to the public, patients, and health professionals about behavioral health.
On a personal note, I am a native Texan and live in Houston with my husband, our two beautiful children, and two dogs. In my spare time I enjoy traveling, cooking, walking/hiking, and playing the piano.


Allison Waguespack is a Yoga & Mindfulness Teacher and Writer. Her yoga classes offer nourishment for the Physical Body and the Spirit with challenging and creative vinyasa sequences, dynamic music and real-life inspiration with a bit of humor thrown in. She has been studying Yoga and Mindfulness since 2000 when she fell in love with it while living in San Francisco and in 2005 she completed her first teacher training in San Francisco with renowned Ashtanga Teacher (and personal instructor for the Grateful Dead), Larry Shultz.
Those next few years took her to South Florida and then to New York, where she began teaching at the Yoga Works Westchester Studio in 2007. In a quest to delve deeper into the anatomy and kinesiology of the body, Allison completed a one-year ASFYT (Anatomy Studies for Yoga Teachers) training program with Jason Ray Brown in June 2015. Along her journey she has studied with many master teachers including David Swenson, Shiva Rea, Rodney Yee, Seane Corn, Sarah Powers and Jason Crandell.
Allison leads her Prana & Power Yoga Retreats in exotic locations around the world as well as teaching her public classes, private clients, small groups classes and conducting workshops in the New York area. In addition to teaching her weekly classes at Yoga Works, Irvington NY and Hastings Yoga, Hastings NY, she developed and currently teaches a Yoga for Actors course in the Conservatory program at Michael Howard Studios, The Professional Acting Studio for Theatre, Film and Television in Manhattan. She also writes for her blog and has had several articles featured in the Elephant Journal online magazine.
While her journey began with the enjoyment of all the physical benefits that Yoga had to offer as she more intimately explored Buddhist principles and Yogic philosophy, the benefits of living Yoga off the mat have given her an even deeper connection to the practice. Through her teaching, leading retreats and her writing she works to inspire others to live their Yoga practice both on and off the mat. Allison continues to study, practice and teach daily and she is grateful for all of her wonderful teachers, especially her biggest teachers, her two children. She resides with them, her husband and their two dogs in New York.


“The MEI SwiftBladeTM-R surgical device has features which may facilitate the performance of liver resections in substantially less time than with currently available tools and with substantially less blood loss. Just as important, it may facilitate the performance of lower complexity hepatectomies in lower volume centers and thus expand this important procedure to patients who do not have the capacity to seek care at the few centers of excellence that exist.”
Bryan C, MD, FACS
Duke University Medical Center
“If a device were available that was able to achieve a complete tissue and vessel coagulation, and do so within a relatively short application, such a device would have large potential of becoming rapidly accepted and widely used by liver surgeons. It is my opinion that the [SwiftBladeTM-R] device overcomes the limitations of prior devices and is able to achieve impressively rapid and complete tissue coagulation that prior devices were not able to produce. I believe that this device has the potential to improve patient outcomes by reducing intraprocedural blood loss, and reducing procedural time.”
Eric K, MD
Medical University of South Carolina
“Liver resection in primary liver cancer patients is a difficult, high-risk procedure that is underserved by available technology. Many tools are available, but the MEI SwiftBladeTM-R stand out as a fully optimized, procedure-specific tool that improves ease-of-use for the surgeon.
Features that make the MEI SwiftBladeTM-R effective are:
- blade-shaped electrodes that allow much higher and faster energy deposition rates without charring of the tissue,
- a broad array of bipolar electrodes which allow most liver resections to be done with a single placement of the tool,
- a 5-channel RF generator with real-time tissue impedance measurement that modulates the RF energy,
- a surgeon-defined handle shape that allows enough force to penetrate the liver capsule while providing fingertip precision for accurate placement, and
- a proprietary switching algorithm that results in fast, uniform tissue coagulation independent of difference in tissue thickness.
Having one tool that can coagulate multiple 5mm blood vessels simultaneously, while creating a sterile wall of tissue for most liver resections with a single placement will reduce the surgical procedure complexity, time and cost. I look forward to this product becoming commercially available.”
Kenneth M, MD, FACS
University of Wisconsin Hospital and Clinics


You may care for your teeth in the day but there are chances that you may be harming your teeth while you sleep. Now, you may wonder how is it possible for a person to damage his/her teeth while sleeping. Ever heard of bruxism? Well this condition can do the damage without you being in a conscious state.
Bruxism is mainly associated with the teeth grinding and jaw clenching. If you are going through stressful situations during day time, there are chances that you will grind your teeth during night. In the start, there is no immediate effect you may suffer due to teeth grinding unless you are applying too much pressure. However, the changes in teeth structure occur with the passage of time. Moreover, it can also cause developmental issues in jaws. The most talked about effect of bruxism is that it results in wearing out of tooth enamel. This wearing out leads to the exposure of dentin, which is a softer layer of teeth. This layer has numerous pores which give easy passage to the bacteria that can be dangerous to the inner layer called pulp. This entire procedure can lead to the infection and death of a tooth.
Causes and symptoms
Teeth grinding or bruxism is commonly referred to as a physical manifestation of stress and anxiety. You don’t need to be fully conscious for this condition to persist. As a matter of fact, you may be able to keep yourself from grinding your teeth when you are awake.
Besides stress, there are other issues which can result in bruxism. Some of those issues include alcohol consumption, substance abuse, sleep apnea, and bite and alignment issues.
There has been a lot of discussion about the signs of bruxism. Since it is the issue which mainly persists while sleeping, it could be hard for anyone to tell if he/she suffers from this issue. Most of the experts suggest that immediate way to know about this issue is to see if there is mouth soreness or jaw tightness in the morning.
Your partner may be able to tell if you suffer from this issue. Teeth grinding produces a sound which might not be enough to wake you up. But your partner will surely be able to notice the sound.
Grinding teeth for a bit longer can result in pain in head and ears. This pain can also serve as a sign to be noticed.
Diagnosis and treatment
If you suspect that you suffer from bruxism, you need to visit your dentist. The dentist will check the level of stress being exerted on your teeth by noting the amount of wear on the chewing surface of teeth.
The most likely solution, your dentist is going to suggest you, is the use of mouth guard which would be designed for night use. The major advantage of this night guard is that it prevents upper and lower teeth from touching each other. As a result, you may be able to get rid of this condition permanently. You may be referred to a sleep specialist if your problem is complicated one.


We pride ourselves in offering children a diverse selection of foods that are all prepared freshly on site by our nursery cook, who was awarded a 5-star hygiene rating by the Food Standards Agency.
We have designed 2 menu cycles to reflect seasonal changes and fresh produce available. Both the spring/summer and autumn/winter menus have 2 weeks of wholesome, nutritious and balanced diets, ensuring our children have the nutrition they need to be active learners. We constantly review these menu’s by asking parents for family favourite meals or observing/asking children their opinions.
Does your child have a special diet or a food preference? Rest assured that this can be easily catered for at nursery.
Feel free to discuss this direct with our management team and together you can review the menu’s with your child’s dietary needs in mind. Together, we can plan for suitable alternatives to ensure your child also enjoys a varied menu.
Any more questions? Call us today on 01778 341522 and our staff will be happy to help.


Cocoa powder is one of the most popular flavors on this planet. We use cocoa on a range of food products, from coffee to meat. It’s rich and intense flavor can also become addictive to the taste buds. But apart from being just a taste bud pleaser, cocoa also possesses certain health benefits.
- Natural Anti-Depressant- Cocoa has proved beneficial in regulating mood. It is a natural anti-depressant that can reduce your stress levels and give a boost to your happiness levels as it contains the mood-boosting chemical, Anandamide.
- Helps Fight Fatigue- Cocoa contains a crucial dose of caffeine, which helps in fighting tiredness and fatigue. It boosts energy in our body and helps us stay awake.
- Rich in Antioxidants- Cocoa contains a good number of antioxidants, which helps keep our heart and the cardiovascular system healthy. Antioxidants such as flavanols and polyphenols present in cocoa improve blood circulation and lower bad cholesterols.
- Protects Your Digestive Health- Antioxidants such as flavanols found in cocoa becomes prebiotic upon digestion. Prebiotics help improve digestive health by balancing the bacteria in the gut.
- Protects Your Dental Health- Cocoa powder has proved to be beneficial in preventing tooth decay. Certain antibacterial properties present in cocoa beans have been, to some extent, found fighting Plaque. Also, a compound called CBH is found in the cocoa powder, which helps harden the enamel.
Make sure to increase the intake of cocoa powder in your diet as it can significantly impact your overall health.


Millions of people in the UK are directly affected by Child Sexual Abuse (CSA), and probably at least the same number again will have their lives adversely impacted by the indirect effects of CSA - as partners, children and other family members of the abused person. In this short book for male sufferers, clinical psychologist Dr Ashley Conway describes the incidence and effects of CSA and outlines pathways to help victims - and those close to them - deal with their feelings and promote healing. Conway writes in simple, easy language and after each section offers a bullet point summary of the key issues. He frames the discussion with case studies based on his years of experience in dealing with men who have worked through their problems and thrived after suffering abuse in childhood. Introducing the Therapy Toolkits, a new series of short, user-friendly, 15,000-word books designed to help you confront the issues that are holding you back, and to enable you to effect lasting change.


Private Medical Insurance
No doubt you have your home, car, business, even your holidays insured but what about yourself and your health? It’s well documented that a large percentage of the UK population has no medical or life insurance. Many people protect all their possessions, but forget to put something in place for them as an individual - possibly the most important insurance policy you will ever take out.
We appreciate that no-one likes to dwell on what might happen to them in the future but protection for you and your family should be carefully considered. Taking out private medical insurance gives you the peace of mind that should the worst happen, you are provided with the best of care and ultimately you are safeguarding both your own future and the future of your loved ones.
Here at Alan & Thomas, we have an expert team of private medical insurance advisers who specialise in arranging private medical insurance, life insurance, critical illness cover, income protection and accident/sickness policies for individuals, as well as businesses.
Our extensive knowledge of the healthcare insurance market combined with close working relationships with a number of medical consultants and health support specialists across the UK enables us to offer a professional, comprehensive and competitive service.
As an independent broker, we work with the UK's leading healthcare insurers so can offer you impartial and plain English advice on the hundreds of private medical plans in the marketplace. We take the time to understand your requirements and concerns so that we can provide the right cover for you.
Benefits of our Private Medical Insurance can include:
- Dedicated private medical insurance adviser to guide you through the process
- Insurance policies underwritten by the UK's leading healthcare insurers
- Bespoke insurance cover tailored to you specific requirements
- Choice of lump sum or monthly payments on diagnosis to enable improved standard of living
- Choice of excess options
- Reduced consultation and hospital waiting times
- Higher standard of facilities when treatment is required
- Ability to choose hospital, consultant and surgeon
- Accelerated return to work due to timely treatment
- Helps to prevent ill health due to regular health screening
- Cover for medical costs from diagnosis to eligible treatment and aftercare for eligible conditions
For an informal discussion and a free quotation for your Private Medical Insurance requirements, please call our team on 01202 754993 or complete the quote request form on this page and we will contact you.
About Alan & Thomas
Firmly established as one of the top 100 independent insurance brokers in the UK, we have been providing personalised insurance policies since 1975. Using a network of 37 independent brokers known as Brokerbility, our expert team can offer a local and personal service across the whole of the UK.
Chartered Insurance Brokers
Having been awarded the highly regarded title of "Chartered Insurance Broker" by the Chartered Insurance Institute (CII) back in 2007, we are currently the only independent broker in Dorset to have achieved this status.