Wellness Posts

New Moves, Fresh Start, Get Motivated!

support@wellness.com — Thu, 05 Jan 2012 06:22:47 Z

Wellness.com - New Moves, Fresh Start, Get Motivated! by Andrew Pacholyk

by Andrew Pacholyk, MS, L.Ac. at Peacefulmind.com

The New Year can be a time of new and invigorating power! The holidays are over and most of us are broke, fat and have become lazy over the last month. Between the stress and strain of holiday pressures, parties and procrastinating, we have only enough energy left to get by, exist and run on auto-pilot until the pop of New Years' Eve is over. Well, now's your change to take advantage of The Three M's. Get motivated, get moving, get out the mirror!

Motivating ourselves is the fire, which jump starts our actions. Find a good reason to be motivated...good health, better career, a new relationship....whatever your reason, make your choice and stick to it! Then use tools to get you motivated. Try inspiring music, the power of scent (lemon, orange, floral scents) or a more mind centering process like yoga, meditation or hypnosis.

Moving is the action to your motivation! There is a mountain of proof that movement is the best thing for mind, body and spirit. Moving helps with depression, increases our cardiovascular system, moves energy (Qi) and blood, stimulates the brain, increases hormone production and takes us from one place to the next. Use movement as a tool.

A mirror is a reflection of ourselves. How many times have we seen ourselves in others, both the good and the bad. A mirror is also a great tool. A mirror will tell you the truth. Look into one. What do you see? Since it can reflect back our true self, take advantage of its power and speak your positive affirmations into it. An affirmation is a word, phrase or statement asserting the existence or the truth of something. It is the act of affirming, asserting or stating something. Speaking your affirmation into the mirror is the best way to make your words a reality.

Use these 10 helpful ideas to get your moon over the mountain!

1. Listen to Uplifting Music!

Music can inspire! Some music is designed to have a positive and reaffirming effect on emotions and mental clarity. Singing along to a familiar song or showtune might be all you need. Music is a magical medium and a very powerful tool. Music can delight all the senses and inspire every fiber of our being. Music has the power to soothe and relax, bring us comfort and embracing joy! Music subtly bypasses the intellectual stimulus in the brain and moves directly to our subconscious. There is music for every mood and for every occasion. Music Therapy is incorporated in a number of areas of medicine.

2. Use Aromatherapy

Aromatherapy has been clinically shown to ease stress and improve moods. Essential oils of plant, fruit, and flower essences are created to center and enhance the body and mind in order to help us in preventative measures, as well as, an effective cure for many illnesses. Scents can induce an amazing power as they influence our moods. Our sense of smell is the most direct path to our emotions. This is the principle behind the ancient art of aromatherapy.

3. Get A Massage

Massage Therapy has been proven to reduce anxiety and sadness and to lower cortisol, the stress hormone. Massage Therapy not only treats those parts of you which are a problem, but also affects the whole of your metabolism through normalizing your circulatory, muscular and nervous systems and their interdependent functioning.

4. Enjoy Good Fat

Hormones that regulate Serotonin, our bodies' main mood-boosting chemical, are stimulated by fat consumption. Before reaching for a piece of cake or a cookie, try a piece of salmon. Not all fats are created equal and you should AVOID saturated fats. Instead, eat foods
containing 'good fats' such as fish, nuts and olive oil. These foods help with depression and low self esteem by boosting Serotonin.

5. Get Your Vitamin D

Serotonin is affected by Vitamin D. Studies have shown that consumption Vitamin D makes people feel better. Particularly those who suffer from Seasonal Affective Disorder.

6. Practice Yoga Therapy

Yoga Therapy is the ancient exercise from India, which has been shown to boost energy, release tension and stress, and help with depression, anger and fatigue. Practicing yoga is associated with establishing harmony,equanimity, balance.

7. Make Humor and Laughter Daily Medicine

Laughter reduces muscle tension. This muscle relaxation and the easing of psychological tension that accompanies it, is the main goal of pain and stress management. This certainly accounts for the stress- reducing power of humor. I often have patients say to me, "well how can I laugh if I'm depressed?" Rediscovering your sense of humor is the end result of your desire to feel better. It is your willingness to look for it. This proactive search for humor is the magical ingredient. The attempted approach to "look for humor in any situation" is a step in the "light" direction.

8. Eat Breakfast

Studies have shown that eating breakfast is associated with greater calmness and less stress. It also improves alertness, which can help your memory and ability to learn. Eating fiber at breakfast is best. Eating fiber in the morning allows for less emotional distress, more energy and more mental alertness!

9. Move!

Exercise is the best medicine for anxiety and depression. It not only keep the body physically and mentally fit but also provides recreation and mental relaxation. It is nature's best tranquilizer. Exercise produces chemical and psychological changes that improves your mental health. It changes the levels of hormones in blood and may elevate your beta-endorphins (mood-affecting brain chemicals). Exercise may also improve the function of the autonomic nervous system. Exercise also gives a feeling of accomplishment and thus reduces the sense of helplessness.

10. Meditation

Meditation works wonders. Every 5 to 10 minutes spent centering yourself in stillness will have positive effects. Meditation improves over all well being. Meditation helps us live a healthier, less stressful life. The physical and psychological benefits are wonderful and many people meditate only for those reasons. The practice of meditation helps us temporarily let the physical world go so that we can begin to see ourselves as we truly are. Taking the time to uncover what the hidden, unconscious emotions and beliefs that contribute to the depression helps create a permanent solution to the problem.

Andrew Pacholyk MS. L.Ac
http://www.peacefulmind.com/holistic.htm
Therapies for healing
mind, body, spirit

Five Mistakes Connected Parents Make

support@wellness.com — Tue, 20 Dec 2011 13:28:21 Z

Wellness.com - Five Mistakes Connected Parents Make by Bonnie Harris

Parents are attracted to Connective Parenting because it makes sense. Its foundation is in relationship. Its approach is raising truly responsible, respectful human beings without punishment or blame. As with all endeavors, connected parents make mistakes. Here are the top 5:

1. Not being firm enough
Many connected parents tend to put their children's needs and wants above their own-sometimes in reaction to their own childhoods, sometimes because they fear their child's meltdowns, unhappiness and disappointment. Being "too nice" means losing your power. Your needs are no more or no less important than your child's. Balance is key.

2. Assuming empathy will change your child's behavior
"But I said all the right things and he still kept on!" When you expect connective communication to change your child, it becomes manipulative and no longer genuine. Responding calmly, firmly, respectfully, and with no blame means you are modeling appropriate behavior and you are in control. This is why you do it-not to get your child to do what you want. The byproduct is that your child feels understood and safe. From that place he may feel freer to let it all out. Then his behavior will normalize.

3. Believing your child's behavior is your responsibility
Does this sound like your fundamental job description? Taking responsibility for your child's behavior, means you have to fix it. It is your child's job to fix his problems. It is your job to help him to do so with a problem solving approach. When you take the job on, your emotions get hooked in, you try to control, and cannot be helpful. Her behavior becomes a reflection of your parenting.

4. Thinking you must teach a lesson in the moment of disruption
When chaos hits and your button has been pushed, you assume you have to yell and punish now or your child will never learn. Nothing effective happens in the heat of the moment. Wait until all emotions have calmed before talking about it with your child. He will be far more receptive to learning and making amends when he is calm. So will you.

5. Getting stuck in old patterns of criticism, blame, and punishment.
From the looks of your spouse, in-laws, and friends, it's all too easy to allow those doubts back in and fall into old traps. Find someone who can support you and talk regularly. You will only reap the benefits of Connective Parenting when you can stay relatively consistent. And remember no one is perfect.

Tips for staying on the Connective Track:
Be mindful - Pay attention to your reactions. Don't go on automatic pilot. Stop and ask yourself:
How important is it that I say yes or no?
Is my button getting pushed? If so, take 2 minutes to breathe.
Is this my problem or my child's? Am I owning my problem or dumping it on my child?
Use the mantra, This is how it is right now. It will pass.
Remember your child is having a problem, not being a problem.
Own your power. Your personal power is just as important as your child's.
Give yourself a break, we all make mistakes. Who wants a perfect parent!
Repair broken connections. Don't be afraid of bringing a situation up again. Be honest and humble without putting yourself down. Suggest a "do-over".
Say the "Of Course" mantra - Of course she wants to stay up late, Of course he doesn't want to stop having fun, etc.

Connective Parenting is a process. It takes a long time to embody a new way of perceiving your children and their behavior. It may take as much time for your child to trust your new approach as it did for him to learn from your old. The goal is relationship. Your child will learn far more from how you are together than from any lesson you have to teach.

Bonnie Harris, MS Ed, is the director of Connective Parenting. She is the author of When Your Kids Push Your Buttons (2003), and teaches Buttons parent workshops and professional trainings internationally. Her second book Confident Parents, Remarkable Kids: 8 Principles for Raising Kids You'll Love to Live With was released in 2008. Bonnie is the mother of two grown children and lives with her husband in New Hampshire. For more information visit www.bonnieharris.com.

Holiday Salads

support@wellness.com — Thu, 15 Dec 2011 09:35:48 Z

Wellness.com - Holiday Salads by FreshBaby

Including a salad on your Holiday dinner menu offers guests a pleasant balance to some of the more traditionally heavy side dishes. Ensure your salad pairs nicely with the rest of the feast by including traditional holiday ingredients such as dried fruits, nuts, apples, and beets.

Salads and dressings can be made ahead and refrigerated until you are ready to serve. For maximum freshness, toss the dressing into the salad just before serving (unless the recipe specifically states otherwise).

-Waldorf Salad-
In the 1890s, the famed Waldorf Salad was invented by the maitre d'hotel of the Waldorf Astoria in New York City. Our version includes carrots, apples and grapes making it kid-friendly.

Salad Ingredients:
1-1/2 cups julienne or shredded carrots
1 apple peeled, cored and diced
2 tsp lemon juice
10-12 seedless grapes, cut in half
1/4 cup chopped dates
1/4 cup walnuts, chopped (optional)

Directions: Toss apple and lemon juice in a medium sized salad bowl. Add remaining ingredients and gently toss. Refrigerate until ready to serve.

Waldorf Dressing
1/3 cup mayonnaise
2 tsp. sugar
1 Tbsp lime juice
1 Tbsp olive oil

Whisk all ingredients together in a small bowl. Refrigerate until ready to serve.

Before Serving: Drizzle dressing over salad ingredients and toss gently.

-Broccoli Slaw-
This recipe uses store-bought broccoli slaw mix and ramen noodles. It's simple and full of great flavor.

Salad Ingredients:
Directions: Crush ramen noodles. In a skillet, heat butter, walnuts and ramen noodles over medium heat. Stir constantly until golden brown, about 10 minutes. Drain on paper towel and cool. Set aside at room temperature until just before serving.

Salad Ingredients:
1/4 cup butter
1 cup chopped walnuts
1 3-oz package of ramen noodles, chicken flavored
1 16 oz. package shredded broccoli slaw mix
1/4 cup thin sliced sweet onion

Dressing:
2 Tbsp olive oil
2 Tbsp sugar
2 Tbsp balsamic vinegar
2 Tbsp soy sauce
Chicken flavored seasoning packet from Ramen noodles

In saucepan, combine all ingredients over medium heat. Stir constantly until sugar dissolves about 2 minutes. Set aside at room temperature until just before serving.

Before Serving: Toss broccoli slaw mix and onions together in salad bowl. Toss nut mixture into salad mixture. Whisk the dressing and drizzle it over the salad ingredients and toss gently.

-Spinach and Beet Salad-
This colorful salad is a more traditional tossed green salad with a holiday lift.

Salad:
9-12 oz baby spinach, washed and dried
1/2 cup canned beets, drained, sliced or julienned
1/2 cup mandarin oranges, drained
1/4 cup feta or blue cheese, crumbled
1/4 cup sunflower seeds

Dressing:
1/4 cup balsamic vinegar
3/4 cup extra virgin olive oil
1 Tbsp sugar
1 Tbsp minced garlic
2 Tbsp cilantro, chopped
Salt and Pepper, to taste

Combine all ingredients in an airtight container, cover and shake. Refrigerate until ready to use. (Dressing can be made a day ahead).

Before serving: Whisk salad dressing and toss with spinach leaves. Spread spinach on a large platter or flat bowl. Add beets and oranges on top of spinach. Sprinkle cheese and sunflower seeds. Serve.

FreshBaby.com

Parenting on the Fly: The Joys of Holiday Air Travel

support@wellness.com — Sun, 11 Dec 2011 17:27:00 Z

Wellness.com - Parenting on the Fly: The Joys of Holiday Air Travel by DrE...

Ahhh, the joys of holiday air travel. So much to do before you leave, and add the stress of rushing around to the airport and through security. Then add potential stress of family conflict when you get there. Finally add your kids to this holiday cocktail and it can become an experiment in hair loss. So, just what can you do to keep your sanity and your hair line intact?

Many parents know and are prepared for the fact that many air travelers feel a sense of dread when they see infants and young children board a plane. Because of this, parents can be prepared for the worst instead of expecting the best. So just how can you make the most of this situation and make your holiday travel pleasurable for you, your children, and the passengers around you? Here are my Top Ten Tips and Tricks to help you parents out there on your flight.

1. Prepare your kids for the flight. Start to talk about air travel with your kids and what they should expect days in advance. Don't think your child is too young to understand what you are talking about. Try to point out pictures of planes in books, on television or movies, and let them know where their destination is and what they will be doing there. Children often need to be prepared for new events and/or change, and when they know what to expect, they often adapt to it quicker than if they were not prepared. Add the excitement of the holidays to this, and kids can be off the hook.

2. Bring your own snacks/drinks on your trip. And plenty of them. You never know when you may be delayed or stuck on the tarmac or at the gate and food / drink is not available. When your kids feel hungry, there is often no stopping their discomfort, and patience is not a virtue that many of your kids understand. However, on a trip I was able to discuss the concept of patience with my then 2 year-old daughter. She wanted get on the plane (unrelated to the food issue), but it was not time to board. She saw other people boarding and began to cry and plead to get on the plane. I talked about patience and waiting. I said that patience is when someone waits for something and they choose not to feel upset. She stopped crying and started saying "patience ... wait." The biggest disservice I feel we do with our children is to not believe that they can understand concepts. The second disservice is getting upset when we set our expectations too high.

3. Realize that you are taking your child out of their normal routine. Keep in mind how they respond to change in other situations involving change, and don't expect them to behave any differently. Be aware of your child's temperament (easy, slow to warm up, or difficult or any mix of the three), and know that even if they normally do behave well, they may react out of character when under stress.

4. Note that when you are under stress, your children are under stress. You cannot avoid this. Travel is rough enough, but visiting family can add to the undercurrent of your stress. Your children are often a mirror for you, whether you recognize it or not. In my work with children and families, I can confidently say that most of the time that children are having challenges, it is because the parents are also having challenges in some way. Check your own attitude and your feelings about traveling with your children before you leave, and check in with yourself or spouse many times throughout your flight, if necessary. If you are having a tough time with your stress, calmly let your kids know and be honest about it. If you know that you may feel stress before you take a flight, prepare yourself and prepare with different strategies to keep your kids and yourself cool.

5. Don't blame your kids for your stress. This is your stress, and even if they are doing things to contribute to how you're feeling, be careful not to take it out on them. When parents are in public situations, they're less likely to outwardly lose their temper, however som

Morris County NJ Personal Trainer Gives 6 Reasons Why You Must Stretch:

support@wellness.com — Sun, 11 Dec 2011 03:45:46 Z

Wellness.com - Morris County NJ Personal Trainer Gives 6 Reasons Why You Must Stretch: by shapesrin

"I never stretch, I don't have enough time and I can't be bothered lying around all over the floor stretching when I am in a hurry to go to work from the gym?"
This is an e mail I received yesterday while getting my hair cut from one of my twitter's followers. There a lot of reasons People blow off stretching. One being that many people are pressed for time. With just an hour to get in and out of the gym. Most people devote their time to what they feel delivers the most beneficial results: "Calorie burn".

Why Stretch?
Stretching is key to bringing oxygen, blood flow, mobility and flexibility back to tied muscles, and it helps to metabolize by-products for quickly recovery. If you neglect to stretch, over time, bad posture, tighter lower back, tight hamstrings and hips.
Never stretch an injured muscle , it is important that you allow the appropriate amount of time for healing.

It does not have to involve a huge time commitment, but stretching can end up giving you huge results! Here are eight benefits you can expect from a regular stretching program:

1) May reduce your risk of injury.
A flexible muscle is less likely to become injured from a slightly extensive movement. By increasing the range of motion in a particular joint through stretching, you may decrease the resistance on your muscles during various activities.

2) Helps relieve post-exercise aches and pains.
After a hard workout, stretching the muscles will keep them loose and lessen a shortening and tightening effect that can lead to post-workout aches and pains.

3) Improves posture.
Stretching the muscles of the lower back, shoulders and chest will help keep your back in better alignment and improve your posture.

4) Helps reduce or manage stress.
Well-stretched muscles hold less tension and, therefore, leave you feeling less stressed.

5) Promotes circulation. Stretching increases blood supply to the muscles and joints that allow for greater nutrient transportation and improves the circulation of blood through the entire body.

6) Decreases the risk of low-back pain. Flexibility in the hamstrings, hip flexors and muscles attached to the pelvis relieves stress on the lumbar spine which in turn reduces the risk of low-back pain.

Now Which Ones?

There a re many stretching techniques out there that you'll know what to do with. Here is a brief breakdown of some of my favorite techniques:

Dynamic:

Dynamic stretching uses speed of movement, momentum and active muscular effort to bring about a stretch.

Arms circles, exaggerating a kicking action and walking lunges (without weights) are examples of dynamic stretches. A walking lunge dynamically stretches the hip flexors by emphasizing hip extension and can reduce muscle tightness around the hip joint necessary for competition.

Static:

Static stretching involves reaching forward to a point of tension and holding the stretch. I have used static stretching through out the years for two main reasons: injury prevention and performance enhancement. Do these at the end of a work out or sports activity, after the muscles have warmed up.

Myofascial:

Fascia is a specialized connective tissue layer surrounding muscles, bones and joints and gives support and protection to the body.
Self myofascial release techniques (SMRT), although not new, have become more and more prominent amongst athletes and fitness enthusiasts alike. Both allopathic and alternative Therapists have embraced the use of myofascial release massage to reduce chronic pain and rehabilitate a range of injuries. Some therapists claim a long list of benefits, from curing tennis elbow to IBS relief. While some claims may be contentious, it seems likely that many sports men and women can benefit from this regenerative therapy.

Follow these combinations of stretching techniques (see below) and start feeling great today:
http://www.ptonthenet.com/capview.aspx?s=MTU0MjA1LDIwMTEsMTIsMTIsMjEsMTMsRmFsc2UgNTBQZkVTdTNNcGFsRjFsMUlCNFd3dz09&p=1284577&e=38

Holiday Stress Tips: Treating Panic Attacks

support@wellness.com — Mon, 05 Dec 2011 06:20:07 Z

Wellness.com - Holiday Stress Tips: Treating Panic Attacks by Andrew Pacholyk

by Andrew Pacholyk, MS, L.Ac
Peacefulmind.com

The holidays are suppose to be about reflecting and offering love, hope, peace and forgiveness. Our fast paced, needed-it-yesterday world, full of expectations, has become a trigger for anxiousness.

We all have fears and worries but when they begin to dominate our life and our behavior, and become the focal point in which everything revolves, that's anxiety.

Many factors can contribute; trauma, chemical sensitivity, caffeine, heredity, drugs, alcohol, lifestyle choices....If you cannot change the situation that is the focus of anxiety, try to determine a way of trying to change your way of handling the problem. Relaxation of the mind and body and stress reduction are key.

Anxiety is often vague and undirected, a sinking feeling that something terrible is about to happen. Unlike concrete fears (of illness or losing a job, for example), anxiety often stems from what used to be called borrowed trouble.

Anxious people imagine worst-case scenarios and spend lots of time dreading things that may never happen. For persistent anxiety, seek professional counseling. But the natural remedies can help tremendously.

Anxiety disorders are possibly the most common and frequently occurring disorders of the mind/body. They include a group of conditions that share extreme anxiety as the principal disturbance of mood or emotional tone. Anxiety, which may be understood as the pathological counterpart of normal fear, is manifest by disturbances of mood, as well as of thinking, behavior and physiological activity. Included in this category are panic disorder (with or without a history of agoraphobia), agoraphobia (with or without a history of panic disorder), generalized anxiety disorder, specific phobia, social phobia, obsessive-compulsive disorders, acute stress disorder and post-traumatic stress disorder.

Anxiety disorders are ubiquitous across human cultures. The longitudinal course of these disorders is characterized by relatively early ages of onset,
chronicity, relapsing or recurrent illness and periods of disability. Panic disorder and agoraphobia are particularly associated with suicidal tendencies.

Panic Attacks

A panic attack is a period of intense fear or discomfort that is associated with numerous physical and psychological symptoms such as:

* Palpitations
* Sweating
* Trembling
* Shortness of breath
* Sensations of choking or smothering
* Chest pain
* Nausea or gastrointestinal distress
* Dizziness
* Tingling sensations
* Chills or blushing
* Hot flashes

Panic disorder is about twice as common among women as men. Age of onset is mostly between late adolescence and mid-adulthood, with the onset relatively uncommon past the age of 50. Typically, an early onset of panic disorder carries greater risks of chronicity and impairment. Panic disorder also occurs as a familial condition.

Panic attacks are caused by irrational thoughts. Irrational thoughts are based on your beliefs. Understanding what your belief system is doing to create your anxiety is key to controlling your panic attacks. Beliefs which make us feel worthless, invisible, forgettable, self concious and doomed are all beliefs which fuel panic attacks.

Panic attacks are anxiety gone senseless! They are fear out of control. They are baseless fears that allow our emotions to get bigger than they really are.

Self-esteem issues are different in different people. Although you may feel great about yourself in one area of your life, you may be extremely down on yourself in another. Putting our self down with phrases like - that's
impossible, - I can't, - I'm not good enough... are all beliefs, which hamper our spirit and our means of becoming who we really are!

Positive affirmations or words of encouragement lend themselves to changing what we believe and who we need to become. Negative words that destroy our self esteem and block our growth are destructive patterns that create fear. This "self attack" helps to create an environment for self loathing and anxiety. Left unchecked, we create our own downward spiral which is the panic attack.

If you come under a panic attack. STOP. Use this mantra which has saved my life many times:

Panic Attack Mantra

I am not a victim.

I am not a victim of my fears. I have power over it.

My attack of panic will not physically harm me in any way.

So, my fear will not harm me in any way. I am in control.

I am in control of my life, my destiny and my situation right now.

I am strong and have the power to overcome this now.

My fear is behind me. Nothing can harm me.

I now come from a place of pure love.

I deserve to live a full and abundant life... free of fear and anxiety.

I deep breath each moment of my life to its fullest potential.

I love and honor who I am.

Andrew Pacholyk, MS, L.Ac
http://www.peacefulmind.com/anxiety.htm
Therapies for healing
mind, body, spirit

Worlds AIDS Day: HIV and Alternative Medicine

support@wellness.com — Thu, 01 Dec 2011 08:14:17 Z

Wellness.com - Worlds AIDS Day: HIV and Alternative Medicine by Andrew Pacholyk

by Andrew Pacholyk, MS. L.Ac
Peacefulmind.com

The fact that there has to be a "day" for this disorder, saddens me,
yet it is appropriate for everyone to be more aware and that is why,
as a society, we declare a day for many disorders.

HIV is a virus. Viruses infect the cells of living organisms and
replicate (make new copies of themselves) within those cells. A virus
can also damage human cells, which is one of the things that can make
an infected creature become ill.

People can become infected with HIV from other people who already
have it, and when they are infected they can then go on to infect
other people. Basically, this is how HIV is spread.

HIV stands for the 'Human Immunodeficiency Virus'. Someone who is
diagnosed as infected with HIV is said to be 'HIV+' or 'HIV
positive'.

HIV Statistics

*More than 25 million people have died of AIDS since 1981.
*Africa has 12 million AIDS orphans.
*At the end of 2006, women accounted for 48% of all adults living
with HIV worldwide, and for 59% in sub-Saharan Africa.
*Young people (15-24 years old) account for half of all new HIV
infections worldwide - around 6,000 become infected with HIV every
day.
*In developing and transitional countries, 6.8 million people are in
immediate need of life-saving AIDS drugs; of these, only 1.65 million
are receiving the drugs.

Ways in which you can be infected with HIV

-Unprotected sexual intercourse with an infected person

-Sexual intercourse without a condom is risky, because the virus,
which is present in an infected person's sexual fluids, can pass
directly into the body of their partner. This is true for unprotected
vaginal and anal sex.

-Oral sex carries a lower risk, but again HIV transmission can occur
here if a condom is not used - for example, if one partner has
bleeding gums or an open cut, however small, in their mouth.

-Contact with blood from an infected person.

-If sufficient blood from an infected person enters the body of an
uninfected person then it can pass on the virus.

-From mother to child. HIV can be transmitted from an infected woman
to her baby during pregnancy, delivery and breastfeeding. There are
special drugs that can greatly reduce the chances of this happening,
but they are unavailable in much of the developing world.

-Use of infected blood products. Many people in the past have been
infected with HIV by the use of blood transfusions and blood products
which were contaminated with the virus - in hospitals, for example.
In much of the world this is no longer a risk, as blood donations are
routinely tested.

-Injecting drugs. People who use illegal injected drugs are also
vulnerable to HIV infection. In many parts of the world, often
because it is illegal to possess them, injecting equipment or works
are shared. A tiny amount of blood can transmit HIV, and can be
injected directly into the bloodstream with the drugs.

It is not possible to become infected with HIV through:

-sharing crockery and cutlery
-insect / animal bites
-touching, hugging or shaking hands
-eating food prepared by someone with HIV
-toilet seats

Global statistics can be found at:
http://www.avert.org/worldstats.htm

Know Your Numbers

Two numbers should be looked at, when discussing HIV infection:

If you are being treated for HIV or AIDS, your doctor uses a number
of blood tests to check how you're doing. One of the most important
tests measures VIRAL LOAD, the amount of HIV in your blood. Another
very important test counts your CD4 CELLS, sometimes called T-CELLS.
CD4 cells are a key part of your body's disease-fighting defenses,
called the immune system.

CD4 cells help to organize your body's defenses against disease.
Doctors can take a sample of your blood and count the number of CD4
cells. Healthy adults and teenagers usually have a CD4 count of at
least 800 cells per CUBIC MILLIMETER of blood (a cubic millimeter is
a very small amount, roughly one small drop).

HIV attacks CD4 cells, and as time goes by people with HIV often see
their CD4 counts drop. The lower your CD4 count, the greater your
chances of getting a number of very serious diseases. When your CD4
count is below 200, the risk of illness becomes severe.

Viral load tests, which tell the doctor how much HIV is in your
blood, are a very important clue to how quickly HIV is doing harm.
These tests go by several different names, like PCR (polymerase chain
reaction) or bDNA (branched DNA), but they all work roughly the same
way. They count HIV's genetic material - the building blocks of the
virus. People with a high viral load are much more likely to get sick
or die of AIDS than people with a low viral load.

Studies have shown that when treatment reduces your viral load, it
also reduces your chance of getting an AIDS-related infection or
dying. Recently, a group of expert scientists reviewed 18 studies of
anti-HIV drugs, which involved over 5,000 patients. Over and over
again they found the same thing: The more viral load was reduced, the
healthier the patients stayed.

Alternative Medicine and HIV

Over the last decade, researchers have identified a number of drugs
that slow progression of the virus as well as therapies to treat the
many opportunistic infections that attack people with HIV disease.

Although as yet, there is no cure, the key to effective treatment is
early detection and intervention. This is done by strengthening the
immune system, reduce stress, maintain good nutritional practices and
exercise as a way to relieve stress and boost your immune system.

Whether you have been diagnosed with HIV or not there should be an
emphasis on improving lifestyle issues. Taking control of or your
life and taking an active role in any disorder is an important
adjunct to treatment. Consideration of alternative therapies in
conjunction with conventional medicine may offer additional
opportunities for those living with HIV/AIDS to be proactive in their
treatments.

Mind Medicine

Stress is natural and affects your emotions. It can help you to deal
with some situations. However, excessive stress can cause physical
symptoms, it can damage your immune system and make you ill. Find
ways of managing the stress in your life. Find ways to relax and
recharge your batteries. Listen to your body; if you are tired, rest
and you'll be better for it.

HIV can bring anxieties. One way of tackling these are through
getting information, by learning about your condition, gaining
confidence in it, in yourself and making informed choices for your
future.

Boost Your Immune System with Meditation

Fold your hands gently in your lap and close your eyes. Take a few
deep breaths. Then just sit. If you have never meditated before, you
will probably feel as if your mind is full of thoughts. Don't try to
stop the thoughts, just watch them. Imagine that you are on the bank
of a river and that your thoughts are the river going by. Don't try
to stop the river, just watch it. Within a week, you will see the
river begin to slow down. You may become impatient, or even bored.
That's okay. If you find yourself complaining, just watch the
thoughts pass by. Do this for 5 to 10 minutes. You may find that you
fall asleep because you are so relaxed. That's good because, in many
ways, you have begun to let go. Continue at this pace and each day
allow just alittle more time for yourself to meditate. Doing this
allows you to relax and forget about time.

Consider these alternative therapies: Acupuncture, ayurveda, bodywork
& massage, diet therapies, herbal medicine, homeopathy, mind-body
therapies, Siddha medicine, traditional Chinese medicine, Unani
medicine and yoga.

Herbs, Supplements and Vitamins Beneficial for HIV Infection

Free radicals are atoms or groups of atoms that have at least one
unpaired electron, which makes them highly reactive. Free radicals
promote beneficial oxidation that produces energy and kills bacterial
invaders. However, in excess, they produce harmful oxidation
or "oxidative stress" that can damage cell membranes and cell
contents. These free radicals cause inflammation.

In human beings, free radicals are the natural by-products of many
processes within and among cells. Free radicals are created by
exposure to various environmental factors, cigarette and tobacco
smoke, air pollution, alcohol, drugs, radiation from televisions and
computers, chemicals and a busy, stressful life.

Antioxidants are a classification of several organic substances,
which include vitamins C and E, vitamin A (converted from beta-
carotene), selenium, alpha lipoic acid, and carotenoids. Together as
antioxidants, these substances are thought to be effective in helping
to prevent certain cancers, cardiovascular disease, and cataracts. At
the cellular level, antioxidants serve to deactivate certain free
radicals in turn helping to decrease inflammation. The best source
for antioxidants are in fruits and vegetables. Acetyl-l-carnitine: is
a molecule that occurs naturally in the brain, liver, and kidney.
Natural levels of Acetyl-l-carnitine diminish as we age. Acetyl-l-
carnitine is related to the amino acid L-Carnitine, which is a
carrier of fatty acids across mitochondrial membranes, where energy
is produced within each cell. N-Acetyl Cysteine (N-AC) is protective
to Liver tissue and aids in breaking down excessive mucus.

Alpha Lipoic Acid: is a unique antioxidant that is both water and fat
soluble, which allows it to enter all parts of the cell to neutralize
free radicals. Alpha Lipoic Acid contributes to and is important for
the production of energy inside the cell by utilizing sugar to
produce energy contributing to mental and physical stamina, reducing
muscle fatigue and neutralizes free radicals. Alpha Lipoic Acid
recycles and enhances the effects of both Vitamin C and Vitamin E.
Alpha Lipoic Acid targets liver protection and is helpful for
patients on hepatotoxic medications such as antiretrovirals,
antifungals and typically any long-term medication protocols. No
known contraindications exist. Possible side effects include skin
rash and the potential of hypoglycemia in diabetic patients. People
who may be deficient in vitamin B1 (such as alcoholics) should take
vitamin B1 along with alpha lipoic acid supplements.

Astragalus: is a Chinese herb that has been used for centuries for
its immuno-modulating qualities. There is mixed scientific evidence
on its efficacy with HIV, but well documented studies on its ability
to stimulate the immune system. This herb is used often used in
conjunction with other immune boosters such as reishi, maitake and
shitake mushrooms.

Beta-carotene: (Carotenoids), of which beta-carotenes are the most
popular, are found in many fruits and vegetables, animals, plants and
microorganisms. The body converts beta carotene into Vitamin A.
Vitamin A is a fat-soluble vitamin essential for vision, growth, cell
division, reproduction and immunity. Among the 600 or more
carotenoids in foods, beta-carotene, lycopene, and lutein are well-
known leaders in the fight to reduce the damage from free radicals
and are helpful with eye health.

Boxwood: has been shown in research to foster immune stimulation and
promotion of t-cell activation. This can be found in capsule and
tincture.

CoQ10: (Coenzyme Q10) is a vitamin-like compound also
called "ubiquinone". It is an essential component of cells and is
utilized by the mitochondria in the normal process of energy
production. It helps convert food into energy at a cellular level.
Coenzyme Q10 acts as an antioxidant, much like vitamins C and E,
helping to neutralize the cell-damaging molecules known as free
radicals. CoQ10 is one in a series of ubiquinones, naturally
occurring compounds produced in nearly every cell of the body, and
was discovered as recently as 1957.

The primary function of CoQ10 is as a catalyst for metabolism. Acting
in conjunction with enzymes, the compound speeds up the vital
metabolic process, providing the energy that the cells need to digest
food, heal wounds, maintain healthy muscles, and perform other bodily
functions as a major antioxidant in cardiac tissue and has protective
effects on brain tissue. Studies indicate high dosage can be used
safely and effectively. Certain cholesterol lowering drugs have also
been shown to deplete coenzyme Q-10. Patients on cholesterol lowering
drugs should consider adding at least 200mg of CoQ-10 daily.

Echinacea: (see drug-herb interactions) has been documented to
stimulate the chemicals that promote t-cell activation and antibody
production. It is very effective in lessening the course of the
common cold and respiratory infections when used short term. There
are some conflicting studies on its use long term as well as a
caution that it may briefly increase viral load. Avoid long term (7-
10 days only) use as well as use prior to viral load blood counts.
During the acute onset of a cold, 2 to 4 cups of strong echinacea tea
or 3 capsules 3 times daily can help limit the course of the illness.

Fiber: helps in regulating lipid levels, removes toxins and provides
bulk for healthy bowel habits. The colon requires bulk for it to
achieve healthy movement. Optimal intake of fiber is about 25-30
grams per day. The ideal combination of soluble fiber (psyllium husk)
and insoluble fiber (flax oil, fiber) helps to absorb water and
toxins and adds roughage to bulk up stool and sweep away built up
debris in the intestinal tract.

Foods high in fiber are fruits such as apples peaches, raspberries
and tangerines. Vegetables such as acorn squash, raw broccoli,
brussels sprouts, cabbage, carrots, cauliflower, spinach, black-eyed
peas, cooked zucchini, kidney beans and lima beans. Also cooked whole-
grain cereal, cold (All-Bran, Total, Bran Flakes), whole-grain
cereal, hot (oatmeal, Wheatena) and whole-wheat or 7-grain bread.

Powdered psyllium is a quality source of supplemental fiber. Be sure
to drink plenty of water, otherwise the fiber will form an
obstructing mass, adding to your condition. Start with one rounded
tablespoon of the powder stirred well into a glass of water or
diluted juice.

Fish Oil: is known for being rich in unsaturated fatty acids and
provides rich OMEGA-3 fatty acids, (Pure EPA 360mg/DHA 240mg). Fish
Oils are made from natural marine lipid concentrate and may help
reduce or inhibit risk factors involved in cardiovascular disease, as
well as inflammatory and immune disorders. Long term use of fish oil
shelp prevent aging skin, menopausal symptoms, promote better
circulation, lower cholesterol, prevent blood clots, reduce heart
related risk, and the pain of arthritis. Omega-3 and polyunsaturated
fatty acids found in fish and deep sea fish oil help to protect
against heart and blood vessel disease. Natural, essential fatty
acids are essential to normal human cell and tissue growth and
maintenance. If not found regularly in the diet, the diet must be
supplemented. These fatty acids are especially abundant in brain
cells, nerve relay stations (synapses), visual receptors (retinas),
adrenal glands, and sex glands. The most biologically active tissues
in the body. Take. 1000mg of fish oil in the morning and 1,000 mg in
the evening.

Flaxseed oil: is derived from the seeds of the flax plant. Flaxseed
oil and flaxseed contain substances that promote good health and is
used as a nutritional supplement. It is rich in omega-3 fatty acids,
especially alpha-linolenic acid, which appears to be beneficial for
heart disease, inflammatory bowel disease, arthritis, cholesterol and
a variety of other health conditions. Flaxseed also contains a group
of chemicals called lignans that may play a role in the prevention of
cancer. Take 1,000 mg of flaxseed oil in the morning and 1,000 mg in
the evening.

Ginger: is helpful in tea or herb form for controlling nausea and
vomiting. An anti-inflammatory, ginger has been used in Ayurvedic and
Chinese medicine as an anti-inflammatory. Taking 6–50 grams of fresh
or powdered ginger per day indicated that ginger might be helpful.
Suggested Dosage: 0.5 to 1 mg of powdered ginger daily

Glutamine: is one of the most abundant amino acids in our bodies,
found in the gastrointestinal tract. This amino acid is compromised
when the immune function is low. Studies have shown that Glutamine is
one of the best amino acid supplements in maintaining a healthy
gastrointestinal lining and helps to repair gastrointestinal damage.
It can also be helpful in managing diarrhea. 1 to 2 grams of powdered
glutamine may be mixed in smoothies or water.

Licorice: (Glycerrhiza) (see drug-herb interactions) also has been
used as a complementary immune modulator, although it should be
avoided in people with hypertension. In my experience the immune
modulators work much better when combined together rather than used
as singular treatments. Licorice can be consumed as a tea daily and
the mushrooms may be included in food preparation or taken in liquid
tincture form for a more consistent higher dose.

Pau D'arco and Una de Gato: (Cat's Claw) are also clinically used to
stimulate immune function and may be consumed in tea form daily or
liquid tincture either during acute illness or as a preventative
measure.

Probiotics: (Acidophilus, Bifidus, lactobacillus spirogenes) help to
maintain balance of good and dangerous bacteria and compete for the
food the dangerous bacteria need to grow and cause us problems.
Lactobacillus acidophilus and bifidus may be found in yogurt with
active culture or in supplements and can be consumed freely without
known side effects. It should be refrigerated to maximize shelf life.
Patients on antibiotic therapy, diagnosed with thrush, diarrhea or
constipation should consider taking probiotics 2 capsules 3 times
daily with meals. For thrush a capsule can also be opened in some
water and used daily as a mouth rinse.

Vitamins A, C and the B vitamins increase the immune function.
Minerals such as Selenium help to stimulate immune function and fight
infection, while Zinc enhances the immune system and assists in wound
healing.

Herb-Drug Interactions

Herb-drug interactions are very common. Some herbal medicines may
cancel the effect of a prescription drug, others may reduce it, or
even exaggerate it. If you are on HIV medication or medications for
associated symptoms or disorders, consider the information below:

Dong Quai: taken for menopausal symptom control. Do not mix Dong Quai
with warfarin (anticoagulants), St John's Wort and some antibiotics
such as sulfonamides, quinolones.

Echinacea: mostly taken as an immune boost to prevent cold and flu.
Do not mix Echinacea with some heart medications, antifungal
medications, HIV medications and anti-anxiety medications.

Ephedra: A powerful decongestant. Contains ephedrine, which can open
up bronchial passages. It's controversial because it's a powerful
stimulant that can raise blood pressure, cause insomnia and high
blood pressure. Do not mix with heart medications or if you are being
treated for high blood pressure, glaucoma or thyroid problems.

Feverfew: taken to reduce the severity of migraines. Do not take with
other migraine medications, as, it may raise heart rate and blood
pressure. Feverfew has the potential to react with warfarin anti-
coagulants, increasing the thinning of blood.

Ginkgo: increases blood flow and circulation throughout the body, can
also help improve memory. May interact with anti-coagulant
medications such as Aspirin, Coumadin, heparin and warfarin, causing
the blood to thin too much, and provoking a serious bleeding
disorder. A recent report in the New England Journal of Medicine
describes a case of a man who'd been taking Aspirin to prevent a
heart attack and had spontaneous bleeding into the eye from the iris
within a week of taking a daily dose of ginkgo. Should not be taken
with HIV medications.

Garlic: is thought to help lower cholesterol and prevent the
formation of blood clots that could lead to heart attacks. Garlic
capsules may increase blood thinning if you are already on anti-
coagulants. Do not take with diabetes medication because it may cause
a decrease in blood sugars. Use caution with HIV medications.

Ginseng: used to help reduce stress, boost energy and improve
stamina, and may also help lower cholesterol. Can cause nervousness
and excitation, and overuse can lead to headaches, insomnia and heart
palpitations. Can increase blood pressure. Should not be used if you
are taking prescriptions for high blood pressure or Coumadin.

Hawthorn: claimed to be effective in helping reduce angina attacks by
lowering blood pressure and cholesterol levels. Should not be taken
digoxin, a heart medication. The mix may lower heart rate too much.

Kava: is used to treat anxiety. It's also used to relieve insomnia
and nervousness. Do not take Kava if you have a history of liver
problems. Also do not mix with antidepressants, sedatives, and do not
mix Kava with alcohol.

Licorice: used to treat coughs, colds and peptic ulcers. High doses
can lead to increased blood pressure, water retention and potassium
loss. Do not use with diuretics or digoxin because it could lead to
further loss of potassium, essential for heart function.

St. John's wort: a natural anti-depressant for mild to moderate
depression. Do not take with other anti-depressants, HIV medications,
oral contraceptives, some heart/blood thinning medications and
Tamoxifen (a cancer drug).

Valerian: a mild sedative with hypnotic effects, used to promote
sleep, Should not be taken with alcohol or Valium.

Safe Sex Tips

1. Use latex condom for vaginal and anal intercourse. Use water-based
lubricant (K-Y, Astroglide, and Probe); oil-containing products
(Crisco, Vaseline, baby oil, lotion, and whipped cream) can destroy
latex. A drop of lube inside the condom may increase sensitivity.
Don't use saliva as a lubricant.

2. Other contraceptive devices do not protect against AIDS. Product
containing nonoxyno1-9 (a spermicide) can kill HIV and may provide
extra protection, but should not be relied on alone. Some studies
show that nonoxyno1-9 can cause genital irritation that may promote
HIV infection, especially with very frequent intercourse. The effects
of ingesting nonoxyno1-9 are unstudied.

3. Blood-to-blood contact is the most direct route of HIV
transmission. Sharing needles (for drug steroids piercing or
tattooing) razors or any implement that draws blood is dangerous
since blood may be left on used implements. Clean needles by rinsing
several times with bleach then with water. Avoid contact with blood
in s/m scenes. Whips or knives that break the skin should not be used
on another person until disinfected with bleach or a cleaning
solution.

4. Use an unlubricated condom for oral sex if a man will come in your
mouth. For oral sex on a woman or oral-anal sex (rimming) use a
dental dam (latex square) a condom or latex glove cut to produce a
flat sheet or non-microwaveable food wrap. Rinse powder off dams
before use. Use all barrier only once and only on one person.

5. Oral sex on a man without ejaculation or on a non-menstruating
woman is thought to be low risk activity. There is a risk that HIV
could enter through small cuts of opening in the mouth gums of
throat. Avoid brushing your teeth two hours before or after oral sex
to minimize abrasions.

6. If you share sex toys like dildos or vibrators put on a fresh
condom for each user (and when going from anus to vagina) or guard
bleach alcohol or soap and water.

7. Use latex gloves for "finger penetration" or fisting to guard the
wearer against infection through cuts on the hand or arm and to guard
the partner against injury from fingernails.

8. Touching and kissing are safe. It is safe to get semen vaginal
fluid or urine on unbroken skin. No AIDS cases have been traced to
kissing, including deep (French) kissing.

9. Precautions against HIV infection can protect you from other
sexually transmitted diseases such as gonorrhea, syphilis, chlamydia,
herpes, yeast infections, amoebiasis, and hepatitis B.

10. Preventing other STDs can in turn minimize your chances of
getting HIV infection, since many STDs cause sores in the genital or
anal area or around the mouth which can provide a path for HIV
transmission.

Andrew Pacholyk, MS, L.Ac
http://www.peacefulmind.com
Therapies for healing
mind, body, spirit

Tips to Get Past Your Weight-Loss Plateau

support@wellness.com — Thu, 01 Dec 2011 07:13:29 Z

Wellness.com - Tips to Get Past Your Weight-Loss Plateau by Christie

One of the most common causes for people to give up on their weight loss goal is from hitting a plateau. No matter how hard they try, they feel stuck at a certain weight. Do not get discouraged because a weight loss plateau eventually happens to everyone trying to lose weight. Here are a few tips to help you during this frustrating time and to help you get back on track to your weight loss goal.

·Make sure you haven't loosened the rules and started increasing your portion sizes or doing less exercise. I strongly encourage recording what you eat in a daily food journal, I personally use www.myfitnesspal.com. You can also record your workouts in this journal or write them down on a monthly calendar.

·Reduce your calories further, but do not go below 1200 calories for the day.

·Increase the calories you burn. You can either try increasing the amount of time you spend exercising, increase the intensity of your workout, or add strength training to help burn more calories.

·Increase your general physical activity throughout the day to help burn more calories. Take the stairs instead of the elevator, get up from your desk and walk to co-workers desk versus sending an email and so on.

Whatever you do, don't revert back to your old eating and exercise habits which might cause you to regain the weight you lost. Be patient with yourself. You didn't gain the weight over night so don't think you can take it off as fast.

Morris County NJ Personal Trainer's Top Rules To Stop Craving Junk Food

support@wellness.com — Thu, 01 Dec 2011 00:56:36 Z

Wellness.com - Morris County NJ Personal Trainer's Top Rules To Stop Craving Junk Food by shapesrin

By Jose Fuentes/Certified Nutritionist/Copywriter-CPT/M.S./K.A.C.S.

5 WAYS TO STOP CRAVING JUNK FOOD!

An enormous percentage of women crave sugar, salty foods and carbohydratesl. In most cases, these food cravings are not true eating disorders, but instead are signs of hormonal imbalance caused by a lack of healthy nutrition.
More of people's issue may be the afternoon snack (often chocolate or candy or a food that's also heavy in carbohydrates), too many potato chips, the extra glass of wine at night, or a hundred other variations. But the underlying mechanism, and the way to curb cravings, is the same. And it has nothing to do with willpower!
So how do you stop yourself from reaching for those cookies?

1-Increase your protein intake. Often our bodies will exhibit cravings for sweets when what they really need is more protein. This isn't true for everyone, so if having an egg or a steak doesn't improve your cravings please consider the recommendations below.

2-Get Busy. By drawing your attention to something else, you will soon forget about your cravings. Whether it's going for a walk, doing your favorite situps, even dancing to your favorite song, you'll forget about that snack you want to munch on. Try to avoid sitting alone and thinking about your cravings.

3-Read labels. You might be surprised to learn how much sugar there is in a lot of the foods that you eat. Being aware of sugar content can help you avoid high-sugar foods and kick the addiction.

4- Never try to starve yourself. This strategy usually backfires on you. This is because the blood sugar drops and makes you more likely to binge. This will only cause you more problems. Instead, eat a piece of fruit or low fat cereal bar.

5-Do your best to eliminate sugar from your diet. Sugar is not only full of empty calories, but it is also highly addictive. There is also the chance once you eat something with high amounts of sugar, you will be hungry an hour later.

A drop in Serotonin levels or Adrenal Fatigue can actually influence cravings for salt and sugar. Now that you know how to resist these surges is time to take action.

Morris County NJ Personal Trainer's 5 Ways To Kiss your Flabby Thighs Good Bye!

support@wellness.com — Fri, 25 Nov 2011 10:21:23 Z

Wellness.com - Morris County NJ Personal Trainer's 5 Ways To Kiss your Flabby Thighs Good Bye! by shapesrin

Kiss Your Flabby Thighs Good Bye!
By Jose Fuentes/M.S./Certified Nutritionist-CPT/K.A.C.S/S.S.C.S.

As a trainer now than ever before I find lower body a trouble spot for most women. Nonetheless, you can fight back with thigh toning exercises. Female hormones send excess fat straight to the lower body. The thighs, in addition to the butt, are a fat collection area. Four muscle groups comprise the thighs. The quadriceps (quads) are located at the front of your thighs; you use them to straighten your legs. You use your hamstrings, at the back of the thigh, to bend your leg. The abductors, the outer-thigh muscles, pull your legs sideways away from your body; and the adductors, the inner thigh muscles, pull your legs sideways back to your body.

These are my five top suggestions for flabby thighs:

1-Walking Lunges
Walking lunges target all of the muscles in your thighs, as well as your glutes. Hold one dumbbell in each hand, arms hanging by your sides. Stand at the end of a long hall or path with feet shoulder width apart and upper body straight and tall.

Execution
Step forward with first leg. Land on heel then forefoot. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Stand on forward leg with assistance of rear leg. Lunge forward with opposite leg. Repeat by alternating lunge with opposite legs.

2- Tweak The Squat At Home

Perform sumo squats to focus more on your buttocks and inner thighs. Stand with your feet in a wide stance. Place your hands on your hips and turn your toes out slightly. Lower your butt down toward the floor until your knees form a 90-degree angle. Stand back up and repeat.

3-Inner thigh Squeeze

Squeeze your thighs together against the resistance of the ball. Exhale as you squeeze. Keep your heels flat on the floor, your toes pointing forward, and your spine straight.

4-Straigh Leg Lifts

Do straight leg lifts. Sitting in a chair, extend your right leg out in front of you. While extended, lift the leg 2 to 3 inches up and back down to the original position (do not lean back in the chair while performing this exercise). Repeat with the same leg for 10 to 15 repetitions. Then do the same exercise with the left leg. This exercise can be performed every day.

5-Single Leg Kickbacks
Come down on all fours on the floor. Hands should be under your shoulders and knees under your hips. Lift one knee toward your chest and then kick the leg backwards. Repeat 20 times. Repeat with the other leg. This exercise can be completed every day.