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When it comes to stretching, there are innumerable stretches that you can do, all of which can help you become more flexible, increase mobility, and reduce muscle and joint pain. But, with so many to choose from, it can be hard to know which ones to do. Of course, if you have a certain part of your body that you want to focus on, then you can do various stretches for that part of the body. However, if you’re looking for stretches that help your entire body, then there are a few other ones that you’ll need to do. Here are 3 essential stretches you need to know: Side Bend: This stretch will stretch out your abdominal, back, and lateral muscles as well as your hips. Begin the stretch from a standing position with your feet in line with your shoulders. Reach your hands over your head and press the palms of your hands together as high as you can reach. Take a deep breath in and pull your spine as straight and tall as you can manage. As you exhale, bend your body to the right so that you can feel the stretch through your arm and down your left side. Be sure to maintain a good form by keeping your arms and upper body in the same position. Hold the pose for 60 seconds, maintaining deep breathing throughout. Then, return to an upright position as you exhale and do the same thing to the left. Although not quite as effective, this stretch can also be done from a chair. Chest Opener: This stretch focuses on your chest muscles, triceps, and shoulders. Begin from a standing or sitting position. Then, reach your arms behind your head, clasping your hands at the back of your head. As you take a deep breath in, lift your chest as you pull your elbows back and keep your hands anchored behind your head. Relax your position slightly as you exhale, then continue to stretch your chest and arm muscles further with each subsequent breath. You should maintain this pose for 10 slow breaths or 60 seconds. Quad Stretch: Use this stretch to improve range of motion in your knees and to stretch out your quadriceps. While standing, lift your right foot up and grab it with your right hand at the ankle. Gently pull your heel to your glute until you can feel the stretch in the front of your leg. Keep your knees as close together as you can and hold the pose for 60 seconds. Once you finish on one side, you can do the same with the left leg. This pose can only be done while standing. If you are worried about maintaining balance during this stretch, you can hold onto a sturdy piece of furniture or use a wall to steady yourself while performing this essential stretch. By doing these 3 essential stretches every day, you will quickly see improvements in these parts of the body in terms of flexibility and mobility.

Kidney stones are caused by a buildup of calcium and can inhibit the ability to urinate, and they are extremely painful. They can be caused by dehydration, infections, and disease. Stones take time to form, even though at first you won't even know they are there. They form when your body is unable to clear urinary waste out completely. This waste can form solid blockages, which if left unchecked, will cause kidney stones and severe pain. Sometimes kidney stones appear in patients that aren't considered at risk for them. The good news is that there are herbs that relieve kidney stones. If you are experiencing pain in your groin, lower stomach or back, accompanied by vomiting and dark orange or reddish urine, or if you experience pain while urinating, it's likely you have a kidney stone. Once the kidney stone is formed it's very important to get rid of it as soon as possible, not just for pain relief but also because the stone can cause serious damage to your kidneys. In order to help prevent the formation of the kidney stones in the first place, one thing you can do is to make sure you drink plenty of water every single day. Proper hydration will keep your kidneys flushed out, which might help prevent the formation of stones. There are some herbs that act as diuretics and help increase urine flow: dandelion, juniper berry, fennel, meadowsweet, cornsilk, horsetail, goldenrod, and sassafras. If you have kidney stones already, there are some herbal remedies that may be able to help relieve them: 1. Hydrangea: Helps to dissolve the stones and allow you to urinate more easily. It can help relieve some of the pain in the stomach, back and groin associated with having kidney stones. A possible side effect could be loose stool or diarrhea, of course everyone is different, and your results could vary. 2. Catnip: Helps unblock the urine and allow it to flow more freely. It can cause gas and/or cramping. 3. Cleavers: This is a great remedy for many types of bladder and kidney related health issues. It can help relieve the problem of being unable to urinate due to blockage and can help the liver and remove stones in the bladder as well as the kidney. This herb can be used in tea. Just add three to four ounces of dried Cleavers to one quart of water. Drink this tea daily to gain the maximum benefit. This will help prevent kidney stones or help dissolve existing stones. The bad news is that kidney stones are painful and can make it difficult to urinate, not to mention the fact that kidney stones can cause serious damage to your kidneys. The good news is that they can sometimes be prevented naturally by using various herbs. If you already have them, there are herbs that can relieve kidney stones. Find out all you can to take care of yourself and continue to educate yourself on all your health needs.

Our bodies thrive on all that is fresh and vital. Raw food diets promote eating and drinking ‘living’ food. A diet of at least 75% raw food offers numerous health benefits, starting with weight loss and detox. Read about all the benefits of a raw food diet and try some simple but yummy recipes! Eating raw foods is natural. Our bodies thrive on all that is fresh and vital. A raw food diet (or increasing the amount of raw food that you eat) is bound to bring a feeling of increased wellbeing. Raw food diets are based on unprocessed and uncooked plant foods, preferably organic, such as a variety of fresh fruits and veggies, nuts, seeds, grains, dried fruit, fresh juices and purified water. Why Raw Foods? Basically a vegetarian diet, the raw food diet promotes eating and drinking ‘living’ foods. Living foods and juices contain the maximum amount of fiber found in raw produce, fiber that can be lost in processing. Such foods are easily metabolized and tend to be lower in calories than the average diet. Heating food above 116°F destroys enzymes in food that aid in digestion and in absorption of food, diminishing its nutritional value. Benefits of a Raw Food Diet: A diet of at least 75% raw food offers numerous health benefits, such as increased energy, improved skin appearance, better digestion, weight loss and reduced risk of serious illnesses like heart disease, diabetes and cancer. A raw food diet contains little or no saturated fats, is low in sodium, high in potassium, magnesium, folate and fiber. Raw food diets are also excellent detox diets. Different combinations of raw, living foods and juices can be used for colon cleansing, liver cleansing, kidney cleansing and skin cleansing. The Basics of a Raw Food Diet: Any fresh fruits, vegetables, grains, seeds, beans, nuts, legumes, young coconut milk – even seaweed – can be menu items of a raw food diet. Your choice of foods may depend on your reasons for dieting, for example: - sprouted brown rice slows glucose absorption and improves the metabolism - cabbage supports healthy cellular function; radish leaves act as an antioxidant, as does Shiitake mushrooms -carrots are a great source of vitamin A and encourage healthy vision and a healthy cardio-vascular system You can use a sprouter to sprout seeds, grains, beans – even wheatgrass. Sprouts could be called a ‘super food’ – organic sprouts contain enormous levels of proteins, vitamins, minerals, trace minerals, chlorophyll pigments and enzymes, and are the ideal natural supplement. Sprouts can be used in salads and soups, or they can be juiced. Fresh juices are a great ready energy supply, and a good quality juicer produces living juices that are full of essential nutrients. A great juicing recipe to complement a raw food diet is carrot juice with potato, fennel and apple. Simply juice 4 medium carrots, 2 apples, 1 small potato and 1 small stalk of fennel. Fennel has been shown to reduce and control inflammation of arthritis, it evens mood fluctuation and depressive states, and has the rare nutrient called manganese, plus zinc and vitamin B complex. The nutritional value of grains and seeds is impressive. They contain most of the vitamins – particularly A, B, and E. They’re also fantastic natural sources of unsaturated fatty acids and lecithin, and an excellent source of proteins. You can even use soymilk makers to make non-dairy drinks from different beans, rice, nuts, seeds and grains to have with breakfast. If you want something a little more substantial than soy milk you can make your tofu (or, of course, visit a good health food shop). Essentially, the idea of a raw food diet is to eat unprocessed foods for at least 75% of the time. If the idea of raw food isn’t very appetizing to you, you can warm the food a little as long as the food isn’t heated above 116°F. Cautionary Note: As with any major change in diet, it’s a wise idea to consult your doctor before beginning a special diet. This is especially true for children, pregnant women, anyone with anemia and anyone with a pre-existing medical condition. Even natural foods can conflict with certain medications, so please consult with your doctor or pharmacist if you’re taking any medication. Because a raw food diet is detoxifying, some people suffer a mild detox reaction, including mild headaches, nausea and cravings. These symptoms may last for several days. You’ll get more enjoyment out of your raw food diet if you cut down on things like meat, sugar and caffeine a week or so before starting the diet. Last But Not Least… A raw food diet is certainly a good way to improve your overall health and wellbeing. Like anything worthwhile it takes time, energy and commitment. Because many of the foods for this particular type of diet are made from scratch, there is some preparation time involved. There are many great products on the market that can help you prepare your own living food and save you some time as well. Combined with regular exercise, a raw food diet is also an excellent weight loss method. If you’ve been feeling ‘a little off’, or just need a pick-me-up and some extra energy, then a raw food diet is certainly a good way to go.

For many seniors, stability is a huge problem. This is because if you aren’t stable and able to maintain your balance well, you are more likely to fall. For seniors, falling is dangerous because with weaker bones and joints, serious injuries are likely. Fortunately, there are a number of things that seniors can do to improve their stability. Here are 5 ways to improve stability for a senior: 1. Balance Exercises By far the best way that you can improve your stability at any age is to regularly engage in balance exercises. There are quite a few balance exercises to choose from that will help you strengthen the right muscles so that you can walk with more confidence and stability. Some balance exercises will require you to use various pieces of exercise equipment such as dumbbells and balance balls, but others don’t need anything other than your body. That makes it easy to do balance exercises no matter where you are! 2. Stretching Exercises This is another type of exercise that you can do to improve stability as a senior. Stretching exercises help to increase the range of motion in joints which can ease the pain of arthritis. In turn, this can stabilize your joints and improve your overall stability. Like balance exercises, there are plenty that you can do that don’t require any equipment. 3. Activity The old adage that “if you don’t use it, you’ll lose it” is true when it comes to how active you are. If you want to maintain and improve your stability, you need to stay active and keep using your whole body. This will help you in more ways than just improving your stability. Staying active as a senior can also help you avoid common conditions that the elderly often face such as osteoporosis, arthritis, and heart disease. If you are overweight, getting more active will help you lose weight, which will improve your overall health condition. 4. Good Shoes You would be surprised at what a good pair of shoes can do for your stability. In fact, the right pair of shoes could make the crucial difference between walking easily and risking falling, just by making a trip from the couch to the fridge. Good shoes provide stability because they give you a flat surface to walk on and plenty of cushioning, so you have some room for error when you place your foot down. They will also make walking around significantly more comfortable, which reduces foot, knee, hip, and even back pain associated with poor foot support. 5. Walking Aids Ask your doctor if a walking aid is right for you to help improve your stability. He or she will be able to prescribe you the right level of assistance when it comes to walking aids. For some people, these walking aids are only temporary help that can improve stability by allowing you to be more active as you build up your muscles to be able to walk unassisted again. If you’re a senior and concerned about your stability, then get started on following these tips today to be able to keep enjoying your life!

Your thyroid is an important endocrine gland that makes and releases certain hormones. Your thyroid's main job is to control your metabolism -- how your body uses energy. Sometimes, your thyroid doesn't work properly. These conditions are common and treatable. WHAT IS THE THYROID? Your thyroid is a small, butterfly-shaped gland located at the front of your neck under your skin. It's a part of your endocrine system and controls many of your body's important functions by producing and releasing (secreting) certain hormones. Your thyroid's main job is to control the speed of your metabolism (metabolic rate), which is the process of how your body transforms the food you consume into energy. All of the cells in your body need energy to function. When your thyroid isn't working properly, it can impact your entire body. WHAT IS THE ENDOCRINE SYSTEM? Your endocrine system is a network of several glands that create and secrete (release) hormones. A gland is an organ that makes one or more substances, such as hormones, digestive juices, sweat or tears. Endocrine glands release hormones directly into the bloodstream. Hormones are chemicals that coordinate different functions in your body by carrying messages through your blood to your organs, skin, muscles and other tissues. These signals tell your body what to do and when to do it. The following organs and glands make up your endocrine system: * Hypothalamus. * Pituitary gland. * Thyroid. * Parathyroid glands. * Adrenal glands. * Pineal gland. * Pancreas. * Ovaries. * Testes. WHAT DOES MY THYROID DO? As an endocrine gland, your thyroid makes and secretes hormones. Your thyroid produces and releases the following hormones: * Thyroxine (T4): This is the primary hormone your thyroid makes and releases. Although your thyroid makes the most of this hormone, it doesn't have much of an effect on your metabolism. Once your thyroid releases T4 into your bloodstream, it can convert to T3 through a process called deiodination. * Triiodothyronine (T3): Your thyroid produces lesser amounts of T3 than T4, but it has a much greater effect on your metabolism than T4. * Reverse triiodothyronine (RT3): Your thyroid makes very small amounts of RT3, which reverses the effects of T3. * Calcitonin: This hormone helps regulate the amount of calcium in your blood. In order to make thyroid hormones, your thyroid gland needs iodine, an element found in food (most commonly, iodized table salt) and water. Your thyroid gland traps iodine and transforms it into thyroid hormones. If you have too little or too much iodine in your body, it can affect the level of hormones your thyroid makes and releases. Your thyroid hormones affect the following bodily functions: * How your body uses energy (metabolism). * Heart rate. * Breathing. * Digestion. * Body temperature. * Brain development. * Mental activity. * Skin and bone maintenance. * Fertility. WHAT OTHER ORGANS AND GLANDS INTERACT WITH THE THYROID? Your endocrine system is an elaborate network of glands and hormones. Many glands and hormones rely on other glands and hormones to send them signals to start working. In addition, certain hormones can suppress other hormones. Your body has a complex system for controlling the level of thyroid hormones in your body. First, your hypothalamus (a part of your brain located on the undersurface of it) secretes thyroid-releasing hormone (TRH), which stimulates a part of your pituitary gland to secrete thyroid-stimulating hormone (TSH). TSH then stimulates your thyroid follicular cells to release thyroxine (T4) and triiodothyronine (T3) if there are adequate levels of iodine in your body. Your thyroid gland and its hormones affect almost every organ system of your body, including: * Your cardiovascular system: Your thyroid helps regulate the amount of blood your heart pumps through your circulatory system (cardiac output), heart rate and strength and vigor of your heart's contraction (contractility of the heart). * Your nervous system: When your thyroid isn't working properly, it can cause symptoms that affect your nervous system, including numbness, tingling, pain or a sense of burning in the affected parts of your body. In addition, hypothyroidism can cause depression and hyperthyroidism can cause anxiety. * Your digestive system: Your thyroid is involved with how food moves through your digestive system (gastrointestinal motility). * Your reproductive system: If your thyroid isn't working properly, it can cause irregular menstrual periods and issues with fertility. CAN A PERSON LIVE WITHOUT A THYROID? Yes, you can live without your thyroid. However, you'll need to take hormone replacement medication for the rest of your life in order to stay healthy and prevent certain side effects and symptoms. Thyroid removal surgery, known as a thyroidectomy, is a common surgery that can treat certain thyroid conditions. WHERE IS THE THYROID LOCATED? Your thyroid gland is located in the front of your neck, straddling your windpipe (trachea). It's shaped like a butterfly -- smaller in the middle with two wide wings that extend around the side of your throat. A healthy thyroid gland is not usually visible from the outside (there's no appearance of a lump on your neck), and you can't feel it when you press your finger to the front of your neck. WHAT ARE THE PARTS OF THE THYROID? There are two main parts of your thyroid: the two halves (lobes) and the middle of the thyroid that connects the two lobes (thyroid isthmus). Your thyroid is made of thyroid follicle cells (thyrocytes), which create and store thyroid hormone (mainly T3 and T4), and C-cells, which secrete the hormone calcitonin. HOW BIG IS THE THYROID? Your thyroid is about 2 inches long. A healthy thyroid usually does not stick out from your throat, and you can't see it by looking at your neck. However, certain conditions can cause your thyroid to become enlarged. This is known as goiter. If you have a goiter, you may experience the following symptoms: * Swelling in the front of your neck, just below the Adam's apple. * A feeling of tightness in your throat area. * A change in your voice, such as hoarseness (scratchy voice). WHAT CONDITIONS AND DISORDERS AFFECT THE THYROID? There are several different types of thyroid disease. Thyroid disease is very common, with an estimated 20 million people in the United States having some type of thyroid disorder. Women and people assigned female at birth (AFAB) are about five to eight times more likely to be diagnosed with a thyroid condition than men and people assigned male at birth (AMAB). Thyroid diseases are split into two types: primary and secondary. In primary thyroid disease, the disease originates in your thyroid gland. In secondary thyroid disease, the disease originates in your pituitary gland. As an example, if you have a nodule on your thyroid that's releasing excess amounts of thyroid hormones, it would be called primary hyperthyroidism. If a tumor in your pituitary gland is releasing excess amounts of thyroid-stimulating hormone (TSH), which then stimulates your thyroid to produce excess thyroid hormones, it would be called secondary hyperthyroidism. The four main conditions that affect your thyroid include: * Hypothyroidism (underactive thyroid). * Hyperthyroidism (overactive thyroid). * Goiter (enlarged thyroid). * Thyroid cancer HYPOTHYROIDISM Hypothyroidism (underactive thyroid) happens when your thyroid doesn't produce and release enough thyroid hormones. This causes aspects of your metabolism to slow down. It's a fairly common condition that affects approximately 10 million people in the United States. It is treatable. Causes of hypothyroidism include: * Hashimoto's disease, an autoimmune disease. * Thyroiditis (inflammation of the thyroid). * Iodine deficiency. * A nonfunctioning thyroid gland (when the thyroid doesn't work correctly from birth). * Over-treatment of hyperthyroidism through medication. * Thyroid gland removal. HYPERTHYROIDISM Hyperthyroidism (overactive thyroid) happens when your thyroid produces and releases more thyroid hormones than your body needs. This causes aspects of your metabolism to speed up. Approximately 1 out of 100 people over the age of 12 have hyperthyroidism in the United States. It is treatable. Causes of hyperthyroidism include: * Graves' disease, an autoimmune condition. * Thyroid nodules. * Thyroiditis (inflammation of the thyroid). * Postpartum thyroiditis (inflammation of the thyroid that happens after giving birth). * Excess iodine in your blood from diet and/or medication. * Over-treatment of hypothyroidism through medication. * A benign (noncancerous) tumor in your pituitary gland. GOITER Goiter is an enlargement of your thyroid gland. Goiters are relatively common; they affect approximately 5% of people in the United States. Goiters have different causes, depending on their type. * Simple goiters: These goiters develop when your thyroid gland doesn't make enough hormones to meet your body's needs. Your thyroid gland tries to make up for the shortage by growing larger. * Endemic goiters: These goiters occur in people who don't get enough iodine in their diet (iodine is necessary to make thyroid hormone). Iodine is added to table salt in the United States and several other countries, so people who live in those countries usually don't get endemic goiters. * Sporadic goiters: These goiters have no known cause in most cases. In some cases, certain medications, such as lithium, can cause sporadic goiters. THYROID CANCER Thyroid cancer is cancer that begins in your thyroid tissues. Approximately 53,000 people in the United States receive a diagnosis of thyroid cancer every year. Treatments for most thyroid cancers are very successful. Thyroid cancer is classified based on the type of cells from which cancer grows. Thyroid cancer types include: * Papillary: Up to 80% of all thyroid cancer causes are papillary. * Follicular: Follicular thyroid cancer accounts for up to 15% of thyroid cancer diagnosis. * Medullary: About 2% of thyroid cancer cases are medullary. It's often caused by a gene mutation. * Anaplastic: About 2% of thyroid cancer cases are anaplastic. WHAT ARE THE EARLY WARNING SIGNS AND SYMPTOMS OF THYROID PROBLEMS? Different thyroid conditions have different symptoms. However, since your thyroid has a large role in certain body systems and processes, such as heart rate, metabolism and temperature control, there are certain symptoms to look out for that could be a sign of a thyroid condition, including: * Slow or rapid heart rate. * Unexplained weight loss or weight gain. * Difficulty tolerating cold or heat. * Depression or anxiety. * Irregular menstrual periods. If you're experiencing any of these symptoms, talk to your healthcare provider about getting a blood test to check your thyroid function. WHAT ARE COMMON TESTS TO CHECK THE HEALTH OF THE THYROID? The first-line test for checking the health of your thyroid is a blood test that measures your levels of thyroid-stimulating hormone (TSH). It's a screening test for both hypothyroidism and hyperthyroidism. In general, the normal range for a TSH blood test is 0.5 to 5.0 mIU/L (milli-international units per liter). However, this can vary from lab to lab and depending on certain factors, such as pregnancy and your age. Your provider can also check the levels of T4 and T3 (thyroid hormones) in your blood. If your test results come back abnormal your provider may suggest having an imaging test such as a thyroid scan, which uses small amounts of a safe, radioactive material to create images of your thyroid, or a thyroid ultrasound. HOW ARE THYROID CONDITIONS TREATED? There are several treatment options for thyroid conditions depending on what the conditions are and how severe they are. The three main options for treatment include: * Medication. * Surgery. * Radiation therapy and chemotherapy MEDICATION Medications for thyroid conditions include: * Antithyroid medications: These medications block the ability of your thyroid to make hormones. Healthcare providers may prescribe this for hyperthyroidism. * Beta-blockers: These medications help treat symptoms of hyperthyroidism, such as rapid heartbeat, but they do not treat the thyroid condition itself. * Radioactive iodine: This medication damages thyroid cells, eventually leading to the destruction of your thyroid gland. This is a treatment option for hyperthyroidism and thyroid cancer. * Thyroid hormone medications: These medications are a synthetic form of thyroid hormones for the treatment of hypothyroidism. People who have a thyroidectomy or a nonfunctioning thyroid from radioactive iodine usually need to take these medications for the rest of their life. SURGERY The most common type of surgery associated with thyroid conditions is a thyroidectomy. A thyroidectomy is the surgical removal of your entire thyroid gland. Thyroidectomy is one of the treatment options for thyroid disease and is the first-line treatment for thyroid cancer. Another surgery option is a lobectomy, which involves removing only a part of your thyroid. RADIATION THERAPY AND CHEMOTHERAPY Radiation therapy and/or chemotherapy are treatment options for thyroid cancer. Both therapies kill cancer cells and prevent them from growing. Most cases of thyroid cancer do not require radiation or chemotherapy. WHAT ARE THE RISK FACTORS FOR DEVELOPING A THYROID CONDITION? Thyroid conditions are common and can affect anyone at any age. However, some factors put you at a higher risk of developing a thyroid condition, including: * Having a family history of thyroid disease. * Having an autoimmune condition, such as Type 1 diabetes, rheumatoid arthritis or lupus. * Taking a medication that's high in iodine. Being older than 60, especially if you're a woman or a person who was assigned female at birth (AFAB). HOW CAN I KEEP MY THYROID HEALTHY? The main way to keep your thyroid healthy is to make sure you're getting enough iodine in your diet. Your thyroid needs iodine to make thyroid hormones. The good news is that the majority of people get adequate amounts of iodine through iodized table salt and foods that are fortified with iodine. Other food sources that contain iodine include: * Cheese. * Cow's milk. * Eggs * Yogurt. * Saltwater fish. * Shellfish. * Seaweed. * Soy milk. * Soy sauce. However, it's important not to consume too much iodine because it can cause problems. If you have any questions or concerns about your thyroid health, don't be afraid to talk to your healthcare provider. WHEN SHOULD I CALL MY DOCTOR ABOUT MY THYROID? If you're experiencing symptoms of thyroid disease, such as changes in your weight, heart rate and temperature sensitivity, contact your healthcare provider. They can run a simple blood test to see if your thyroid is the cause of your symptoms. Your thyroid is an important gland in your endocrine system that affects many aspects of your body. Thyroid disease is very common and treatable. If you experience any thyroid disease-related symptoms or want to know if you have any risk factors for developing thyroid disease, don't be afraid to talk to your healthcare provider. They're there to help you. Source: Cleveland Clinic

Makes 4 servings 4 boneless skinless chicken breasts (4 ounces each) 4 small skinless chicken drumsticks (about 2 1/2 ounces each) 3 tablespoons all-purpose flour 1/2 teaspoon poultry seasoning 1/4 teaspoon garlic salt 1/4 teaspoon black pepper 1 1/2 cups cornflakes, crushed 1 tablespoon dried parsley flakes 1 egg white 1 tablespoon water Nonstick cooking spray 1. Preheat oven to 375. Rinse chicken. Pat dry with paper towels. Trim off any fat. 2. Combine flour, poultry seasoning, garlic salt and pepper in large resealable food storage bag. Combine cornflake crumbs and parsley in shallow bowl. Whisk together egg white and water in small bowl. 3. Add chicken to flour mixture, one or two pieces at a time. Seal bag; shake until chicken is well coated. Remove chicken from bag, shaking off excess flour. Dip into egg white mixture, coating all sides. Roll in crumb mixture. Place in shallow baking pan. Repeat with remaining chicken, flour mixture, egg white mixture and crumb mixture. 4. Lightly spray chicken pieces with cooking spray. Bake breast pieces 18 to 20 minutes or until no longer pink in center. Bake drumsticks about 25 minutes or until juices run clear. Nutrients per serving: 1 chicken breast and 1 drumstick Calories: 314, Calories from fat: 17%, Total Fat: 6g, Saturated Fat: 2g, Cholesterol: 170mg, Sodium: 278mg, Carbohydrate: 13g, Fiber: 1g, Protein: 50g

When you hold still during a stretch, it's called static stretching -- besides feeling incredible and improving flexibility and range of motion, a move like the forward fold can also help you cope better with stress. 1. Stand with your feet about hip-distance apart, knees slightly bent. 2. Fold forward like a rag doll. Try to be in this position as lazily as possible. 3. Inhale fully through your nose: increase your knee bend slightly to allow for more rib cage expansion. 4. Exhale slowly and fully through your mouth as you try to fold further. You can hug or hold your torso or legs to gently pull yourself in. 5. Hold the stretch for 30 seconds or as long as it feels good.

OVERVIEW Blood donation is a voluntary procedure that can help save lives. There are several types of blood donation. Each type helps meet different medical needs. WHOLE BLOOD DONATION Whole blood donation is the most common type of blood donation. During this donation, you donate about a pint (about half a liter) of whole blood. The blood is then separated into its components -- red cells, plasma and sometimes platelets. APHERESIS During apheresis, you are hooked up to a machine that collects and separates different parts of your blood. These blood components include red cells, plasma and platelets. The machine then returns the remaining parts of the blood back to you. * Platelet donation (plateletpheresis) collects only platelets. Platelets are the cells that help stop bleeding by clumping and forming plugs in blood vessels (clotting). Donated platelets are commonly given to people with clotting problems or cancer and people who will have organ transplants or major surgeries. * Double red cell donation allows you to donate a concentrated amount of red blood cells. Red blood cells deliver oxygen to your organs and tissues. Donated red blood cells are typically given to people with severe blood loss, such as after an injury or accident, and people with anemia (low hemoglobin). * Plasma donation (plasmapheresis) collects the liquid portion of the blood (plasma). Plasma helps blood clot and contains antibodies that help fight off infections. Plasma is commonly given to people in emergency and trauma situations to help stop bleeding. WHY IT'S DONE You agree to have blood drawn so that it can be given to someone who needs a blood transfusion. Millions of people need blood transfusions each year. Some may need blood during surgery. Others depend on it after an accident or because they have a disease that requires certain parts of blood. Blood donation makes all of this possible. There is no substitute for human blood -- all transfusions use blood from a donor. RISKS Blood donation is safe. New, sterile disposable equipment is used for each donor, so there's no risk of getting a bloodborne infection by donating blood. Most healthy adults can donate a pint (about half a liter) safely, without health risks. Within a few days of a blood donation, your body replaces the lost fluids. And after two weeks, your body replaces the lost red blood cells. HOW YOU PREPARE Eligibility requirements: To be eligible to donate whole blood, plasma or platelets, you must be: * In good health. * At least 16 or 17 years old, depending on the law in your state. Some states allow legal minors to donate with parent permission. While there's no legal upper age limit, policies may vary between individual donor centers. * At least 110 pounds (about 50 kilograms). * Able to pass the physical and health-history assessments. Eligibility requirements differ slightly among different types of blood donation. FOOD AND MEDICATIONS Before your blood donation: * Get plenty of sleep the night before you plan to donate. * Eat a healthy meal before your donation. Avoid fatty foods, such as a hamburger, fries or ice cream. * Drink plenty of water before the donation. * Check to see if any medications you are taking or recently took would prevent you from donating. For example, if you are a platelet donor, you must not take aspirin for two days prior to donating. Talk to a member of your health care team before you stop taking any medications in order to donate blood. * Wear a shirt with sleeves that can be rolled up. WHAT YOU CAN EXPECT Before the procedure: Before you can donate blood, you will be asked to fill out a confidential medical history. It includes questions about behaviors known to carry a higher risk of bloodborne infections -- infections that are transmitted through blood. Because of the risk of bloodborne infections, not everyone can donate blood. The following are groups that are not eligible to donate blood: * Anyone who has used injected drugs, steroids or another substance not prescribed by a health care provider in the past three months. * Anyone who has had a new sexual partner in the past three months and has had anal sex in the past three months. * Anyone who has had multiple sexual partners in the past three months and has had anal sex in the past three months. * Anyone who has a congenital coagulation factor deficiency. * Anyone who has had a positive test for HIV. * Anyone who has engaged in sex for money or drugs in the past three months. * Anyone who, in the past three months, has had close contact with -- lived with or had sexual contact with -- a person who has hepatitis B or hepatitis C. * Anyone who has had babesiosis, a rare and severe tick-borne disease, in the past two years. You will also have a brief physical exam. The exam includes checking your blood pressure, pulse and temperature. A small sample of blood is taken from a finger prick and used to check the oxygen-carrying part of your blood (hemoglobin level). If your hemoglobin concentration is within a healthy range, and you've met all the other screening requirements, you can donate blood. COVID-19 CONCERNS The virus that causes coronavirus disease 2019 (COVID-19) hasn't been shown to be transmitted through blood transfusions. However, the U.S. Food and Drug Administration suggests waiting to donate blood for at least 10 days after a positive diagnostic test for COVID-19 without symptoms or for at least 10 days after symptoms of COVID-19 have completely gone away. Those who have tested positive for COVID-19 antibodies but didn't have a diagnostic test and never developed symptoms can donate without a waiting period or having a diagnostic test done before donation. DURING THE PROCEDURE You lie or sit in a reclining chair with your arm extended on an armrest. If you have a preference for which arm or vein is used, tell the person who is collecting your blood. A blood pressure cuff or tourniquet is placed around your upper arm to fill your veins with more blood. This makes the veins easier to see and easier to insert the needle into. It also helps fill the blood bag more quickly. Then the skin on the inside of your elbow is cleaned. A new, sterile needle is inserted into a vein in your arm. This needle is attached to a thin, plastic tube and a blood bag. Once the needle is in place, you tighten your fist several times to help the blood flow from the vein. First, blood is collected into tubes for testing. Then blood is allowed to fill the bag, about a pint (about half a liter). The needle is usually in place about 10 minutes. When your donation is finished, the needle is removed, a small bandage is placed on the needle site and a dressing is wrapped around your arm. Another method of donating blood becoming increasingly common is apheresis. During apheresis, you are hooked up to a machine that can collect and separate different parts of your blood, such as red cells, plasma and platelets. This process allows more of a single component to be collected. It takes longer than standard blood donation -- typically up to two hours. AFTER THE PROCEDURE After donating, you sit in an observation area, where you rest and eat a light snack. After 15 minutes, you can leave. After your blood donation: * Drink extra fluids. * Avoid strenuous physical activity or heavy lifting for about 24 hours. * If you feel lightheaded, lie down with your feet up until the feeling passes. * Keep your bandage on and dry for the next four hours. * If you have bleeding after removing the bandage, put pressure on the site and raise your arm until the bleeding stops. * If bruising occurs, apply a cold pack to the area periodically during the first 24 hours. * Consider adding iron-rich foods to your diet to replace the iron lost with blood donation. Contact the blood donor center or your health care provider if you: * Forgot to report any important health information to the blood donation center. * Have signs and symptoms of an illness, such as a fever, within several days after your blood donation. * Are diagnosed with COVID-19 within 48 hours after donating blood. RESULTS Testing: Your blood will be tested to determine your blood type and your Rh factor. Blood type is classified as A, B, AB or O. The Rh factor refers to the presence or absence of a specific antigen -- a substance capable of stimulating an immune response -- in the blood. You'll be classified as Rh positive or Rh negative, meaning you do or don't carry the antigen. This information is important because your blood type and Rh factor must be compatible with the blood type and Rh factor of the person receiving your blood. Your blood will also be tested for bloodborne diseases, such as hepatitis and HIV. If these tests are negative, the blood is distributed for use. If any of these tests are positive, the donor center notifies you, and your blood donation is discarded. Source: Mayo Clinic

Makes 6 servings Nonstick cooking spray 1/2 pound 95% lean ground beef 1 cup chopped onion 3 cups frozen mixed vegetables 2 cups water 1 can (14 1/2 ounces) stewed tomatoes, undrained 1 cup sliced celery 1 beef bouillon cube 1/2 to 1 teaspoon black pepper 1 can (10 1/2 ounces) fat-free beef broth 1/2 cup all-purpose flour 1. Spray Dutch oven with cooking spray. Heat over medium-high heat until hot. Add beef and onion. Cook and stir 5 minutes or until beef is browned. 2. Add vegetables, water, tomatoes with juice, celery, bouillon cube and pepper. Bring to a boil. Whisk together beef broth and flour until smooth, add to beef mixture, stirring constantly. Return mixture to a boil. Reduce heat to low. Cover and simmer 15 minutes, stirring frequently. Note: If time permits, allow the soup to simmer an additional 30 minutes. The flavors just get better and better! Nutrients per serving: 1 2/3 cups soup Calories: 198, Calories from Fat: 23%, Total Fat: 5g, Saturated Fat: 2g, Cholesterol: 23mg, Sodium: 598mg, Carbohydrate: 27g, Fiber: 5g, Protein: 13g