21-day Weight Management Guide
This book presents a structured 21-day weight management program that combines nutritional guidance, exercise principles, and practical meal planning to support gradual and sustainable weight loss. It explains the fundamentals of calorie awareness, macronutrient balance, protein intake, and portion control while outlining the role of aerobic exercise, strength training, cardiovascular activity, and daily movement in long-term body composition management. The early chapters address lifestyle habits such as sleep, hydration, stress management, and consistency, providing a foundational understanding of how daily routines influence metabolism and overall health. The second part of the book features an extensive collection of breakfast, snack, lunch, dinner, and dessert recipes with preparation times, cooking instructions, and nutritional information, followed by a structured 21-day meal plan designed to simplify food organization and encourage balanced eating. Intended for beginners and individuals seeking a practical introduction to weight loss through structured planning, the book adopts a clear, instructional approach that combines explanatory content with actionable meal frameworks and home-based fitness guidance suitable for both digital and print formats.
You Could Be Having Better Sex
You want--and deserve--better sex. Dr. Nicole McNichols tells you how.You know sex matters--to your health, your happiness, and your relationships. You know it's supposed to be fun, connecting, and fulfilling. But maybe you're not having as much of it as you'd like. Or it feels routine, awkward, or disconnected. Maybe you're unsure what you want, how your body works, or how to ask for more. Or maybe you're doing "everything right" and still wondering: Is this really all there is? You're not broken--and you're not alone.Drawing on the latest research, candid real-world insights, and years of teaching the nation's most popular human sexuality course, Dr. Nicole McNichols dismantles the myths and taboos that hold you back and replaces them with practical tools and insight that spark real transformation. The result is a comprehensive, shame-free framework for understanding desire, building confidence, and creating deeper intimacy. You Could Be Having Better Sex will inform, empower, and inspire you to: Reignite desire in a long-term relationship Navigate hookup culture without going insane Add novelty without losing your sense of self Explore what kinds of touch bring you the most pleasure Get practical tools for asking for what you want--sexually and otherwise and much more! Empowering and enlightening, You Could Be Having Better Sex is your ultimate guide to a more passionate, authentic, and deeply connected sex life.
The GLP-1 Troubleshooting Guide
You're doing everything right. So why isn't the weight coming off?If you're on semaglutide, tirzepatide or any GLP-1 medication and feeling frustrated with slow progress, you're not alone. This isn't another book telling you to "just eat less." This is the practical troubleshooting guide you actually need.Inside you'll discover: - Why 10-20% of people don't see dramatic results and what to do about it- How genetics, thyroid, PCOS, and hormones affect your response- The protein strategy that protects your muscle and metabolism- Real talk about energy balance without guilt or shame- How to figure out what's actually holding you back- What to do when you hit a plateau- The 30-day protocol to get back on track- When to talk to your doctor about adjusting your plan- Specific advice for older adults, diabetics, and athletesWritten by David Brant, a Vancouver personal trainer with over 20 years of experience helping clients transform their bodies and health.This book doesn't promise magic. It delivers practical, science-based strategies for people tired of guessing why their medication isn't working as hoped. Whether you're a slow responder, stuck at a plateau, or want to optimize your results, you'll find real answers here.Your weight loss journey doesn't have to be a mystery. Get the troubleshooting guide you've been looking for.
One Third of Your Stomach
One Third of Your Stomach is a return to eating with wisdom, restraint, and consciousness, rooted in Prophetic guidance and supported by modern nutritional science.The book centres on the timeless teaching of the Prophet Muhammad ﷺ that the human being should fill one third of the stomach with food, one third with water, and leave one third for breath. Rather than presenting this as a rule of restriction, the book reframes it as a biological, emotional, and spiritual design for optimal health.From a naturopathic perspective, the book explains how chronic overfilling of the stomach disrupts digestion, blood sugar regulation, hormonal balance, gut microbiota, nervous system tone, and emotional regulation. It connects overeating to inflammation, fatigue, anxiety, reflux, insulin resistance, and spiritual heaviness, especially in modern food environments that promote excess and speed.At the same time, the book is deeply compassionate. It recognises emotional eating, trauma, stress, motherhood, cultural pressures, and food scarcity narratives. It gently guides readers toward awareness rather than guilt, teaching how to listen to satiety cues, eat slowly, honour hunger, and rebuild trust with the body.The spiritual dimension is woven throughout. Eating less is not framed as virtue signalling or deprivation, but as a way to restore presence, gratitude, and clarity. When the stomach is not constantly overloaded, the heart softens, prayer becomes lighter, sleep deepens, and intuition sharpens.In essence, One Third of Your Stomach is not about dieting. It is about alignment. Alignment with the body's physiology, the soul's need for balance, and the Sunnah as a living, compassionate blueprint for modern health.www.julideturkernw.com
Gutsy
Have you ever felt as though you are doing many of the right things - eating well, moving regularly, staying disciplined, and yet still feel foggy, emotionally reactive, bloated, or slightly out of step with your body? As though something subtle but important is being missed? Gutsy is written for women who care deeply about their health, who enjoy food, pleasure, and beauty, and who are no longer interested in overriding their instincts in the name of control. It is for those who sense that their body is trying to tell them something, but have not yet been given the language to understand what it is saying. At its core, this book explores the gut not simply as a digestive organ, but as an intelligent system that shapes mood, behaviour, metabolism, and resilience. Drawing together scientific insight and personal reflection, Gutsy traces how gut signalling, hormones, inflammation, stress, and female physiology quietly influence how we feel, think, eat, and move through the world. This is not a prescriptive diet book, nor a promise of quick fixes. Instead, it offers a way of seeing the body differently. Structured around three tiers Reset, Rewire, and Reinvent, the book moves from awareness to understanding to application, allowing habits to organise themselves more naturally once internal signals become clearer. Vanity is not rejected here, nor is it glorified. It is treated as feedback, as the external body often reflects the internal state long before we have words for it. Ultimately, Gutsy is about building a steadier, more trusting relationship with your body, one that begins in the gut and ripples outward into every other part of life.
Gutsy
Have you ever felt as though you are doing many of the right things - eating well, moving regularly, staying disciplined, and yet still feel foggy, emotionally reactive, bloated, or slightly out of step with your body? As though something subtle but important is being missed? Gutsy is written for women who care deeply about their health, who enjoy food, pleasure, and beauty, and who are no longer interested in overriding their instincts in the name of control. It is for those who sense that their body is trying to tell them something, but have not yet been given the language to understand what it is saying. At its core, this book explores the gut not simply as a digestive organ, but as an intelligent system that shapes mood, behaviour, metabolism, and resilience. Drawing together scientific insight and personal reflection, Gutsy traces how gut signalling, hormones, inflammation, stress, and female physiology quietly influence how we feel, think, eat, and move through the world. This is not a prescriptive diet book, nor a promise of quick fixes. Instead, it offers a way of seeing the body differently. Structured around three tiers Reset, Rewire, and Reinvent, the book moves from awareness to understanding to application, allowing habits to organise themselves more naturally once internal signals become clearer. Vanity is not rejected here, nor is it glorified. It is treated as feedback, as the external body often reflects the internal state long before we have words for it. Ultimately, Gutsy is about building a steadier, more trusting relationship with your body, one that begins in the gut and ripples outward into every other part of life.
The Sunnah-tarian
Across every generation, the Prophetic way has carried a quiet medicine. Not a complicated diet, not a trend, but a way of being with food that forms the emotional, physical and spiritual core of a believer. The Messenger of Allah ate with intention, chose foods that were whole and clean, honoured the life of every animal taken for nourishment and shared meals in a way that softened hearts.Yet today, many in the ummah are living far from that clarity. Chronic illness is rising, meals are rushed and processed, and the spirit becomes heavy when we eat without remembrance. Halal has become our only measure while its companion tayyib, the standard of purity, ethics and nourishment, has faded from our consciousness.The Sunnah-tarian path brings this balance back to life. Rooted in Qur'anic guidance, Prophetic practice and contemporary nutritional science, it is a way of eating that reinforces both physiological healing and spiritual wakefulness. It is Islam lived through the body.In these pages, you will see how the Prophetic pattern aligns with what modern health research has been discovering with great surprise, including: How the Prophet's simple, mostly plant-based meals support metabolic health, gut healing and emotional steadiness.How overeating and excessive meat intake strain the body, cloud the heart and interrupt clarity.How ethical slaughter in Islam is an act of mercy, not simply a law. How eating what is tayyib amplifies prayer, strengthens resilience and protects the inner light.The Sunnah-tarian is an invitation to return to sacred nourishment. To approach food slowly, with softness and intelligence. To remember that healing is both biochemical and spiritual and that every meal can be an act of nearness to Allah when eaten with presence and integrity.Let this book be a lantern that guides you back to balance. A compass that returns you to the Prophetic way. A gentle healing for your body, your heart and the atmosphere of your home.www.julideturkernw.com
Why Varicose Veins Come Back - and How to Stop Them
"Why varicose veins come back - and how to stop them" could also be called "everything you would ever need to know about varicose veins!"Mark explains why so many people get recurrent varicose veins after treatment - and what he has done to identify and correct these problems. He explains how veins work, which veins can go wrong, how they can be investigated and treated effectively. He also explains where many doctors, clinics, or hospitals cut corners, resulting in poor outcomes and early recurrences for patients.Keeping it as simple as possible, he explains the science of vein treatments - and what to look out for! He includes a chapter on "Myths about Varicose Veins" and a final chapter on "Red Flags" to watch for when choosing a doctor, clinic, or hospital.Follow the information in this book, and your chances of getting your varicose veins back again after treatment shrink to the lowest possible risk.
Gut Wisdom
Discover the Hidden World Within YouGut Wisdom: Unveiling the Secrets of the Microbiome invites you into the mysterious and fascinating universe living inside your gut. As science uncovers more about the microbiome, it becomes clear that these tiny organisms play a colossal role in your overall well-being. This book offers an enlightening journey through your own inner ecosystem, revealing how your gut health influences everything from your heart to your brain.Delve into the intricacies of the gut-brain connection, where mood and mental health are inexplicably linked to the vibrant community of microbes within you. Discover how modern research is shedding light on the invisible web woven between your digestive system and emotional well-being. Whether you battle anxiety or digestive issues, this book offers practical insights on managing them through microbial harmony.Imagine a life where weight management becomes more intuitive, immunity is strengthened naturally, and chronic diseases are kept at bay with the help of science-backed strategies. With chapters dedicated to digestible wellness, nutrition, and fitness, you will learn how to nourish and train your body to support a thriving microbiome. This powerful knowledge enables a proactive approach to health, transforming your relationship with food and fitness.Act now to equip yourself with the tools and insights you need for optimal health. Explore the future of personalized medicine, where microbiome research promises innovative treatments and therapies. With its comprehensive blending of scientific research and practical applications, Gut Wisdom provides a blueprint for integrating microbiome care into daily life. Your journey toward a healthier, more balanced life starts here. Embrace the wisdom within, and transform your health from the inside out.
Safe Love
Empowering a Healthier Love Life: Your Essential GuideAre you ready to take control of your sexual health and enhance your relationships? Safe Love: A Guide to Sexual Health & Contraception is your comprehensive companion on the journey to a safer, more fulfilling love life.This essential guide starts with the fundamentals of Understanding Sexual Health, highlighting the vital components and the importance of education in building a strong foundation. Master the art of Communication and Consent to foster healthy interactions and mutual respect in your relationships. Dive deeply into the Anatomy and Physiology of both the male and female reproductive systems, gaining insights into the science of pleasure and sexual response.Navigate the plethora of contraceptive options available today with detailed chapters on Barrier Methods, Hormonal Methods, and Natural and Permanent Methods. Learn about Emergency Contraception, its effectiveness, and when it's necessary. Protect your health with crucial information on STI Prevention and Testing, including best practices and where to get tested.Stay informed about the vital Role of Vaccines in preventing diseases like HPV and Hepatitis, and understand their accessibility. Discover how to maintain sexual health in Relationships, whether discussing these topics with your partner or managing STIs in long-term relationships. Explore Special Topics that cater to LGBTQ+ considerations, sexual health during pregnancy, and the nuances of aging.Complete with additional resources in the Appendix and a helpful Glossary, this book equips you with the knowledge you need to make informed decisions about your sexual health and well-being.Don't wait any longer. Equip yourself with the knowledge and confidence to navigate your sexual health with ease and assurance. Dive into Safe Love and transform your understanding today!
Mindfulness Meditation for Beginners
This book explores the foundations of mindfulness meditation and its application in everyday life as a tool for mental clarity, emotional regulation, and present-moment awareness. It introduces the concept of mindfulness from both a contemporary and traditional perspective, outlining its roots in meditation practices and its relevance to modern stress, anxiety, and habitual thought patterns. The content explains how mindful awareness can be cultivated through attention to breath, body sensations, movement, and daily activities, offering a structured overview of core principles without assuming prior knowledge. The book is intended for beginners interested in meditation, mindfulness, and holistic well-being, including readers seeking practical methods to manage stress, improve emotional balance, and develop greater self-awareness. It is suitable for adults with no previous experience as well as for those looking for an accessible introduction that integrates mindfulness into daily routines, family life, and physical practices such as yoga. The approach is primarily practical and instructional, combining explanatory sections with guided techniques and examples. Topics include breathing exercises, seated and walking meditation, sensory awareness, mindful movement, nutrition, and introductory practices for children. The overall structure emphasizes gradual learning, consistency, and observation, presenting mindfulness as a skill developed through regular practice rather than a theoretical or spiritual system.
Ageless Skin
This book provides a structured introduction to anti-aging skincare and the factors that influence skin health over time, examining how daily habits, product selection, nutrition, and environmental exposure contribute to visible signs of aging. It explains the biological processes behind wrinkles, loss of elasticity, hyperpigmentation, and dehydration, while outlining the role of sun exposure, oxidative stress, and lifestyle patterns in accelerating skin changes. The content also explores common skincare ingredients, cosmetic treatments, and preventive strategies within a broader framework of skin physiology and long-term maintenance. The book is intended for adults who want a clear and informed understanding of anti-aging practices without requiring medical or dermatological background. It adopts an explanatory and practical approach, combining scientific context with accessible descriptions of skincare routines, ingredient evaluation, nutritional support, and daily preventive measures, presenting anti-aging care as a structured process based on knowledge, consistency, and realistic expectations.
Nutrition for Beginners
This book provides a structured introduction to the fundamentals of nutrition, explaining how macronutrients, micronutrients, and hydration influence energy levels, metabolism, weight management, and overall health. It examines core concepts such as calorie balance, portion control, food quality, label reading, and meal composition, while clarifying the roles of proteins, carbohydrates, fats, vitamins, minerals, and antioxidants in supporting bodily function. The content also addresses common dietary approaches, weight-loss considerations, and the relationship between nutrition, lifestyle habits, and long-term wellness. The book is intended for adults who want a clear and accessible understanding of healthy eating without prior nutritional knowledge or complex scientific background. It adopts an explanatory and practical approach, combining foundational nutritional principles with structured meal planning guidance, real-life examples, and habit-building strategies to present nutrition as a manageable, informed, and sustainable component of everyday life.
Sports Nutrition
This book provides a structured overview of sports nutrition principles and how dietary choices influence athletic performance, endurance, strength development, and recovery. It explains key concepts such as macronutrient balance, glycogen storage, glycemic index, hydration strategies, electrolyte replenishment, and nutrient timing, clarifying how the body uses fuel before, during, and after physical activity. The content also examines pre-competition meals, post-workout recovery nutrition, muscle-building support, and the role of supplements within a broader framework of performance-focused eating. The book is intended for athletes, active individuals, coaches, and fitness enthusiasts who want a clearer understanding of how nutrition supports training outcomes without relying on extreme or restrictive approaches. It adopts an explanatory and practical approach, combining foundational sports science concepts with structured meal planning guidance, real-world examples, and recovery strategies to present sports nutrition as a consistent, evidence-informed component of long-term athletic development.
Healthy Aging Naturally
This book examines the biological and lifestyle factors that influence the aging process, presenting a structured overview of natural strategies for long-term well-being. It explains how oxidative stress, hormonal changes, cellular wear, and environmental exposure contribute to visible and internal aging, while outlining the roles of antioxidants, nutrition, physical activity, hydration, sleep quality, and stress management in supporting healthy function over time. The content also explores skin care fundamentals, sun protection, and the use of simple, homemade treatments based on accessible ingredients, placing anti-aging within a broader framework of preventive health and daily habits. The book is intended for adults who want a clear and accessible understanding of natural anti-aging practices without requiring medical expertise. It adopts an explanatory and practical approach, combining foundational science, lifestyle guidance, structured wellness principles, and step-by-step skincare recipes to provide a balanced perspective on maintaining physical vitality, emotional resilience, and skin health across different stages of life.
Blighted
A twisty, dark tale of family dysfunction, secrets, and the obsessive love of a woman willing to do anything to be a mother ...Alice White is many things: a dutiful daughter, a patient wife, a caring volunteer at a local nursing home. The one thing she isn't, after years of trying, is a mother.Desperate for a child, she'll do just about anything to get the expensive fertility treatments she needs to conceive, even if that means putting up with her own mother's abusive treatment, her husband's casual cruelties, and her nosy neighbor's overbearing intrusions.Giving birth to a beautiful baby girl, Lauren, makes it all worth it. Or so Alice thinks.But just as Lauren prepares to leave the nest, Alice's long-kept dark secrets rise to the surface. Her perfectly crafted life threatens to come crashing down-unless she can protect her hidden truths and hold on to her daughter, at all costs.Inspired by true stories of fertility fraud and complex mother-daughter dynamics, BLIGHTED is a dark tale of suspense, secrets, obsession, and toxic relationships that will keep you hooked until the shocking end.
This Wasn't in the Pamphlet
This Wasn't in the Pamphlet is an honest, unfiltered guide to living with type 2 diabetes when the official advice falls short.When you're diagnosed, you're handed a pamphlet and a list of rules. What you're not prepared for is everything else. The shame. The fear. The pressure to fix yourself. The emotional weight of managing something that touches every part of your life while the world offers simple answers and quick solutions.Written by wellness coach, community leader, and podcast host Mary Van Doorn, this book fills in what the pamphlet left out. Drawing from a decade of lived experience and real conversations with thousands of people navigating diabetes, Mary offers a compassionate, real-talk approach to health that goes beyond food rules and numbers.Inside, you'll find reflections on mindset, motivation, burnout, self-trust, boundaries, perfectionism, diet culture, support systems, and what it really means to show up for your health without losing yourself in the process. Each chapter blends personal stories with practical insight, meeting readers where they are and reminding them they don't have to be perfect to make progress.This is not a diet book. It's not a how-to-fix-yourself plan. And it's not about doing diabetes "right."It's about rebuilding trust with yourself, letting go of shame, and creating a life that feels steady, sustainable, and yours.Your diagnosis may be part of your story, but it's not the whole thing.And you still get to decide what the next chapter looks like.
The Four Epochs Of Woman's Life
The four epochs of woman's life: A study in hygiene offers a structured examination of how women's physical and emotional well-being evolves across the major stages of life, emphasizing the essential role of health awareness in shaping long-term vitality. The book underscores the importance of understanding bodily processes and encourages informed decision-making to reduce preventable health concerns. Its early chapters highlight how knowledge acts as a foundation for confidence and stability, particularly in areas often surrounded by misunderstanding. By linking physical development with emotional balance, the work presents women's health as an interconnected system influenced by education, environment, and personal habits. It also stresses the value of preventive care, illustrating how thoughtful guidance can support healthier transitions throughout life. Rather than viewing each stage as isolated, the text frames them as naturally progressing phases that reflect both biological change and individual growth. Through this approach, the book promotes a deeper appreciation of how informed self-care can strengthen overall well-being and contribute to a more empowered life experience.
An Introduction to Herbalism (The Natural Path Series)
Have you ever wanted to learn about herbalism, whether to be self-sustaining, use more natural ingredients, be connected to nature, or simply be crafty? Crack open this book, take a step onto the natural path, and learn to support your health with herbs...from nature, with love.This booklet includes an overview with an introduction to a handful of herbs for health. Several different herb preparation instructions are outlined, including tinctures, glycerites, decoctions, teas, syrups, honey drops, tonics, bath soaks, topical oils and salves, poultices, essential oil roll-ons, and diffusers, plus a section on seed cycling and cooking with herbs. Each section has a handful of suggested recipes to get you started.Everything we ever needed for our general health and well-being is already there in nature. Join us on our journey!
The Order of the Blue-White Light
"The Order of the Blue-White Light: Sirian Healing Rituals" Elyra Juhal The Order of the Blue-White Light: Sirian Healing Rituals presents a methodical spiritual architecture grounded in Sirian consciousness, emphasizing energetic sovereignty, protocol precision, and repeatable practice. Through a sequence of rituals, the reader is guided to build protective structure, reorganize the inner field, and stabilize clarity by working with the blue-white frequency, light-code transmission, and conscious intention.With a disciplined, technical tone, the work frames spirituality as applied vibrational restoration: auric cleaning, cutting ties, sealing vitality, chakra alignment, home shielding, emotional and physical harmonization, and initiatic progression. Water appears as a central conductor for imprinting and distributing energetic instructions in daily routine.
50 Simple Things to Save Your Life During Residency
Foreword by Dean Ornish MD This is your CRASH CART! Inside this pocket-sized book you will find everything you need to survive Medical Residency. It offers 50 concise, easy-to-digest nuggets of wisdom that will make your life better both in and out of the hospital. It's meant to be read wherever you are: between rounds, on the train, when you are feeling like you are going to crack. Nothing in life prepares you for Residency, but this book will give you life-saving tips and tricks, including how to: - Get "3 hours" worth of sleep in minutes - Get a work-out in 4 minutes - Make 3 meals in under 10 minutes - Manage your time when you have no time - Shake off bad mojo - Manage stress like a Samurai - And 44 more power-packed simple things! Dr. Ben Brown is an award winning writer, teacher and humanitarian. He is Director of Integrative Medicine, Global Medicine and Career Development at one of the UCSF Residency programs. In his work and life he is here to serve by remembering to have fun and love all.
Period of Change
A practical guide to puberty and periods for mothers who are ready to challenge shame-based narratives and create a new legacy--one rooted in cycle literacy, self-trust, and body sovereignty. Written in clear, empowering language, giving practical support for the most common concerns, from period care to navigating body changes. For generations, mothers have been left without the tools, the words, or the confidence to guide their daughters through puberty and menarche with the honor it deserves. Period of Change is the book that rewrites the script--for our daughters and for ourselves. This is not just a practical guide to puberty and periods. It is a call to reclaim what is our birthright: an understanding of our bodies and the framework for seeing the power and wisdom of our cyclical nature. Period of Change is a guide for mothers who are ready to challenge the shame-based narratives they inherited and create a new legacy for the next generation, one rooted in cycle literacy, self-trust, and body sovereignty--one conversation at a time. Inside, you'll find: Clear, empowering language to help you talk to your daughter about menstruation, puberty, and body autonomy--without shame, secrecy, or discomfort. Honest conversations about the patriarchal history of menstrual stigma--and how we dismantle it, starting at home. A road map for celebrating menarche as a rite of passage, including rituals, gifts, and meaningful ways to honor the transition into menstruation. Practical support for the most common concerns, from period care options and tracking cycles to navigating anxiety and physical changes such as body hair and breast development. Deep, paradigm-shifting discussions on topics often left out, including female pleasure, birth control, neurodivergence, and the menstrual experience, LGBQT+ specific topics, and how our language shapes body autonomy.
Open the Gate
When Mary was twelve, her mother's father passed. In those days, the viewing was at home in the parlor. Looking at her grandfather, she knew on some level of consciousness it was not him-just a shell. What moved the shell was gone. She kept telling herself, This is not him, not understanding why everyone was crying. Feeling guilty, she began to cry too. Yet she knew he had just moved to another place, Heaven. Many years later, she realized this was her first experience with understanding Spirit. At eighteen, she began her spiritual journey with meditation, eventually teaching others how to obtain peace within.Years later, when severe inflammation consumed her body and doctors offered no diagnosis beyond steroids, Mary faced her greatest test. Unable to sit in lotus position or barely walk, she discovered that true healing required complete awakening of body, mind, and spirit.Open the Gate tells the story of this journey through illness, guided by synchronicity. From sound healing to travels in Egypt and Sedona, Mary shares the spiritual practices that led her back to wellness-a story of reclaiming personal power and discovering that healing begins when you become your own advocate.
The 5-Minute Desk Reset
Workplace stress, burnout, and poor posture are costing organizations billions in lost productivity, absenteeism, and disengagement. Modern professionals spend long hours at desks, in meetings, and on screens, leading to chronic neck tension, lower back pain, fatigue, and reduced mental clarity.The 5-Minute Desk Reset is a practical, science-informed wellness guide designed specifically for busy professionals who need fast, effective stress relief at work. This compact desk yoga and stress management book combines simple office stretches, breathing exercises, ergonomic guidance, and productivity micro-habits that can be completed in five minutes or less.Unlike traditional yoga books that require mats and privacy, this guide focuses on discreet, chair-based and desk-friendly movements that can be performed in business attire. Readers will learn how to release shoulder tension, correct tech-neck posture, ease wrist strain, decompress the lower back, and reset their nervous system between meetings.The book also includes powerful breathwork techniques such as box breathing, 4-7-8 breathing, and quick stress interrupt tools that help professionals regain calm before presentations, difficult conversations, or high-pressure deadlines. QR codes link to short guided audio meditations and focus soundscapes, creating a hybrid print and digital wellness experience.Designed with corporate wellness programs in mind, The 5-Minute Desk Reset makes an ideal employee appreciation gift for Administrative Professionals' Day, National Stress Awareness Month, onboarding welcome kits, and workplace wellbeing initiatives. Its portable size allows it to fit neatly into a desk drawer, handbag, or laptop case, making it both practical and giftable.This book is perfect for HR leaders, team managers, executive assistants, remote workers, hybrid teams, and office professionals seeking sustainable stress reduction strategies that do not interrupt productivity. It supports employee engagement, posture correction, mental clarity, and burnout prevention in a format that respects the realities of modern work culture.Inside, readers will discover: - Quick desk yoga flows for neck, shoulders, wrists, and back - Five-minute standing reset sequences - Guided breathing exercises for stress relief and focus - Productivity rituals to reduce overwhelm - Ergonomic self-assessment checklists - Cut-out affirmation cards for daily motivation - A 30-Day Desk Reset ChallengeIn a world where time is limited and pressure is constant, five intentional minutes can transform the workday. The 5-Minute Desk Reset empowers professionals to take control of their physical wellbeing, mental clarity, and workplace performance one small reset at a time.Compact. Practical. Results-driven. A smarter approach to workplace wellness starts here.
The Birth Myths Guide
The ultimate motherhood myths book for a modern generation of mothers, The Birth Myths Guide is the essential companion to The Pregnancy Myths Guide.The Birth Myths Guide is a psychology-based, research-informed, relatable guide for women who will give birth, or who have already birthed and are holding on to how things 'should' have gone. Childbirth is laden with unrealistic expectations about how things 'should' be. As a significant life event not fully under one's control, it raises multiple challenges. Clinical and perinatal psychologist Dr Emma Black offers a practical approach to understand helpful truths from unhelpful myths, empowering mothers to become more flexible with expectations, emotions, and experiences as they move towards birth and early parenting. The book is divided into: Part One: Eleven birth myths are debunked, giving you the real facts and low-down for a birth free from unnecessary pressures. Part Two: Introduces psychological skills to help you break free from the birth myths interfering with your peace.You deserve the greatest start to motherhood, and to find your peace before, during, and after birth. This book will make every parent feel less alone and more empowered - because one size does not fit all.
Your Child Is Not Their Weight
If you've been told your child needs to lose weight, you know how hard it can be. You love your child just as they are and want them to feel good about themselves and their body. But, you may also have very legitimate concerns about weight-related bullying, anti-fat bias, and possible long-term health issues. While there are no easy answers, Your Child Is Not Their Weight offers compassionate and realistic parenting advice to help improve your child's overall health without compromising their happiness or self-esteem. Leading pediatric obesity medicine specialists, Joey Skelton, MD, MS, MD, and his team, Dara Garner-Edwards, MSW, LCSW, and Melissa Moses, MS, RDN, LDN, have in-depth medical expertise as well as decades of practical, hands-on experience working with families like yours in their clinic. Their family-focused approach acknowledges that body weight is a complex issue, that diets almost always fail, and that eating disorders are a real risk--even, and maybe especially, for children in bigger bodies. But, they also share exactly how you can make a big difference for your child by focusing on healthy habits, outdoor play, and your own unconditional love for your child. You will be empowered to address weight concerns while making sure your child never doubts that they are loved and wonderful, regardless of the unrealistic body images and weight bias that the world so often perpetuates. Your Child Is Not Their Weight will help you discover a better way forward, together.
The Future Of Sleep
Sleep is not spare time. It is infrastructure for memory, mood, and clear thinking. This decade your bedroom becomes the quiet centre of health, enable by new and emerging technologies. In this punchy, fun, and practical field guide, futurist Catherine Ball cuts through the hype and shows you how to use technology that actually helps, skip what does not, and own your night.From magical rings and smart beds to private, on-device AI, you will learn how to turn small signals into simple habits that stick. Rooms that keep time with light, temperature, sound, and air. A privacy stance that keeps your data yours. Zero fluff, all action, written in her typical wit and humour.Inside, you will discoverA future-filled playbook that makes sleep easier to repeatHow to use wearables for trends without falling into score anxietyAn AI co-pilot for timing light, caffeine, travel and shift weeksCooling, lighting, sound and air fixes that make real bedrooms calmMidlife sleep tools for hot nights and foggy mornings, explained without jargonSafe infant nights and calmer parent sleep, plus teen timing that works with schoolDigital CBT-I, breath pacing, HRV biofeedback and tVNS, and when each belongsA buyer's guide to the sleep economy and how to keep your data privateWho it is for?Busy professionals who want sharper days. Parents who need nights that work in real homes. Teens and students who need timing that fits biology. Shift workers and leaders who design rosters. Clinicians who want clean handouts for patients. Anyone who is done with hype and ready for proof.If you are tired of being tired, start here. Make the right sleep easy, private, and boring in the very best way.
The Slimming Foodie: Comfort Food
100 easy comfort food recipes under 600 calories Comfort food with calorie-saving twists from the Sunday Times bestselling author. Enjoy comfort cooking the Slimming Foodie way with delicious, healthy and balanced food that feeds the soul. This isn't about indulgence for the sake of it - it's about the meals that make us feel good, whether that's a steaming bowl of soup on a cold day, a nostalgic childhood classic, a takeaway-style favorite or a cozy dinner shared with loved ones. Need a tasty and filling dish that won't break the bank? Try the Cheat's spinach & ricotta cannelloni or the Cheesy marinara butterbean bake. Looking for an easy, prep-ahead lunch for the week? The Oven-baked falafels and 15-minute chili con carne are perfect for batch cooking. Or perhaps you're after a new crowd pleaser? Bring the whole family together for the Cajun-style chicken burgers with sweetcorn and fried onion salsa, with Mini cinnamon buns and Chocolate mud pies for dessert. Including 100 brand-new recipes under 600 calories, this book is all about celebrating the joy of comfort food, making it accessible, fuss-free and satisfying. Praise for the Slimming Foodie: "Pip Payne is on a mission to help us eat well, without feeling we're on a diet." - BEST The Slimming Foodie in One was a Sunday Times bestseller on 24 April 2022.
Beyond the Badge
Beyond the Badge: Fitness for First Responders Strength. Discipline. Survival. is a practical and compassionate resource designed to enhance the physical, mental, and emotional well-being of first responders. It highlights the importance of fitness not only as a means to improve job performance but also as a vital foundation for resilience, stress management, and overall well-being in high-pressure careers.The book/program emphasizes that fitness routines tailored explicitly for first responders can help reduce burnout, improve mental health, and enhance preparedness for the unpredictable challenges faced in law enforcement, firefighting, EMS, and related fields. Fitness extends beyond mere strength or endurance; it also encompasses sustainability-developing habits that shield responders from the cumulative effects of trauma, irregular schedules, and high-pressure work environments.Key topics covered include holistic fitness, mental health integration, and work-life balance. The program provides self-care tools that offer guidance on mindfulness, breathing techniques, and recovery practices. It also grants access to chapters and training initiatives from "Beyond the Badge" that extend support across various states.Significance*This initiative is part of a growing movement to redefine fitness for first responders-not as a luxury but as an essential survival skill. By blending physical conditioning with mental health awareness, "Beyond the Badge" empowers responders to excel both on and off duty. Additionally, it emphasizes the importance of community support for those who protect us; such support involves more than just gratitude-it requires a tangible investment in their well-being.
Waiting for You
"You just need the right nerves" - motherhood demands strength, patience, and unwavering hope. When the author of this book was told by her doctors that her dream of having a child might never come true, she faced one of the most painful moments of her life. But she chose not to give up.In "Waiting for You: A Story of Hope, Loss, and Becoming a Mother", M. Reige shares her deeply personal journey through infertility, taking readers across seven countries in search of answers and possibilities. With honesty and clarity, she explains IVF treatments, the role of genetics in fertility, and the emotional highs and lows that accompany this path - from devastating setbacks to moments of quiet, resilient hope.This book is more than a personal story. It is a compassionate and empowering guide for women facing infertility, offering understanding, knowledge, and encouragement. You are not alone on your path to having a child of your own - and this book can be your companion that supports you every step of the way."
RISE Body Trust, Movement, & Mindful Strength
What if strength wasn't something you forced - but something you returned to?This book redefines movement, posture, core stability, and functional fitness through a trauma-informed, whole-being lens. Rather than focusing on appearance, performance, or intensity, it invites readers into partnership with their bodies - building strength that supports real life.Inside, readers will explore: - Loving movement instead of punishing exercise - Posture as nervous system language, not discipline - Bone and joint health as long-term freedom - Core stability and pelvic floor awareness without shame - Functional fitness that prepares the body for daily living - Redefining strength and beauty through participation, not performanceBlending practical insight with embodied awareness, this book shifts the conversation from "fixing" the body to cooperating with it. It offers a sustainable approach to movement rooted in respect, responsiveness, and long-term resilience.This is not a quick-fix fitness guide. It is an invitation to live in a capable body - with steadiness, dignity, and freedom.
BEREAVEMENT CARE Story of the Harrow Charity 1980 - 2025
BEREAVEMENT CARE Story of the Harrow Charity is the history of a very special organisation which has helped many hundreds of people through the darkest days of their lives. The organisation had been in operation since 1980.
Aging is Inevitable, Getting Old is a Choice
You can't stop time, but you can take back control of how you age.At 62, Carlos Cintron feels stronger, sharper, and more alive than ever...and he wrote this book to show you how to do it for yourself. Aging Is Inevitable, Getting Old Is a Choice is your no-fluff guide to reversing your biological age, and redefining what getting older looks like, starting right now.Part memoir, part method, this book reveals how Carlos overcame obesity, setbacks, and two traumatic brain injuries to become a walking billboard of resilience, and wellness. Blending neuroscience, epigenetics, and decades of personal transformation, he introduces a clear, actionable system built on The 5 Elements of Life(TM): Spirituality, Mindset, Movement, Nutrition, and Functional Medicine.Inside, you'll learn: How to reverse your biological age through simple daily choices that compound Why mindset literally changes your cellular biologyHow to fight inflammation and fatigue without prescriptions and their side-effectsWhy genetic testing is your blueprint to mitigate chronic diseases. The RVRSBL Trinity(TM) of nutraceuticals, peptides and bioregulators for internal wellness and external beauty.Why your healthspan matters more than your lifespan-and how to expand bothNo matter where you are on your journey-facing health challenges, or seeking a new path-Aging Is Inevitable, Getting Old Is a Choice will empower you to transform from the inside out. Grounded in functional medicine, it shows how your biology, mindset, and lifestyle shape your longevity. You'll learn to repair, rejuvenate, and reprogram your body at any age...because decline isn't destiny. When mind, body, and spirit align with purpose, you don't just add years to your life-you add life to your years..
The Vaginismus Book
If penetration feels difficult, frightening, or out of reach, you're not alone. It's more common than most women realize - and it's not imagined, intentional, or a personal failure.For some women, vaginal penetration feels impossible. The body may tighten, freeze, or panic no matter how much they want things to be different. This experience is known as vaginismus - a common but often misunderstood condition in which the muscles around the vagina tighten involuntarily, usually in response to fear, anticipation, or past experiences.Vaginismus can affect intimacy, gynaecological exams, tampon or menstrual cup use, fertility plans, and a woman's sense of trust in her own body. Muscle tension is only one part of the picture. Fear and learned protective responses play a central role - and they can be worked with gently and respectfully.This book is written especially for women with primary vaginismus, where penetration has never been possible, and for women with secondary vaginismus, where penetration became difficult after a physical cause that has since been medically treated.It is not intended as a first-line guide for pain during intercourse caused by untreated medical or hormonal conditions, such as vaginal dryness related to peri- or post-menopause, active infections, or other ongoing physical causes. In these situations, appropriate medical care should come first.The Vaginismus Book offers a clear, compassionate, step-by-step self-help approach grounded in clinical experience and current science. It helps you understand what is happening in your body and nervous system, and guides you through a structured process designed to reduce fear, ease pain and rebuild confidence - supporting meaningful, lasting transformation - at your own pace.Written by Dr Julia Reeve, a gynaecologist, psychotherapist, and sexologist with over 30 years of clinical experience, this book offers a grounded, reassuring way to understand vaginismus - and to begin moving forward with compassion for yourself and your body.
The Pregnancy Myths Guide
A groundbreaking pregnancy book for a modern generation of mothers, to find confidence and calm, your way.The Pregnancy Myths Guide is a psychology-based, research-informed, relatable guide for women unsure about the rules of pregnancy, struggling with how things 'should' be, tired of conflicting advice, or wanting to do things differently this time around. Pregnancy is not always a glowing, picture-perfect experience; for many, it's messy, confusing, and mentally exhausting. Clinical and perinatal psychologist Dr Emma Black offers a practical approach to understand helpful truths from unhelpful myths, empowering mothers to become more flexible with expectations, emotions, and experiences as they move through pregnancy. The book is divided into: Part One: Fifteen pregnancy myths are debunked, giving you a validating, supportive guide for a pregnancy free from unnecessary stresses. Part Two: Introduces psychological skills to help you overcome the pregnancy myths that don't serve you.You deserve the greatest start to growing your family, free from unnecessary expectations and stress. This book will make every parent feel less alone and more empowered - because one size does not fit all.
The Protein Reset
Why do most diets fail-no matter how much willpower you apply?Written by Professor Ravinesh Deo, a researcher in metabolic health and artificial intelligence, The Protein Reset explains why protein-not calorie counting-is the real driver of fat loss and metabolic recovery.In The Protein Reset, Professor Ravinesh Deo reveals a simple but overlooked truth: lasting fat loss is not about eating less-it's about working with your metabolism, not against it.Once morbidly obese, Professor Deo lost 35 kilograms not through extreme dieting, medications, or unsustainable exercise, but by applying metabolic science to everyday food choices. Drawing on decades of research and lived experience, this book explains why calorie-focused dieting fails, how hormones quietly control hunger and fat storage, and why protein-first eating changes everything.This is not another fad diet.It is a practical, evidence-based reset for people who want results without deprivation.Inside, you'll discover: Why insulin-not calories-drives fat storageHow protein-first eating naturally reduces cravingsThe science behind fasting, appetite hormones, and energy balanceWhy sugar and ultra-processed foods sabotage metabolismHow to lose fat while protecting muscle and energyA sustainable framework you can follow for lifeWritten in clear, accessible language, The Protein Reset bridges cutting-edge metabolic research with real-world application. It is designed for everyday readers who are tired of dieting failure and want a scientifically grounded path to weight loss, metabolic health, and long-term confidence.If you've tried everything and nothing has worked, the problem isn't you.It's the approach.The Protein Reset shows you how to finally get it right.
If These Balls Could Talk
When it comes to testicular cancer, silence isn't golden-it's dangerous.Testicular cancer strikes men of all ages, yet it remains one of the most under-discussed health issues facing men today. This comprehensive guide breaks that silence with straight talk, solid information, and the support you need to navigate every aspect of the disease.If These Balls Could Talk goes beyond the medical basics to give you the complete picture. You'll find clear explanations of diagnosis, treatment options, and what to expect at every stage, from those first unsettling signs through recovery and beyond. But this book doesn't stop at the clinical. It addresses what really matters: maintaining your mental health, navigating difficult conversations at work, protecting your fertility, sustaining your relationships, and reclaiming your life after treatment.Whether you're a patient, a family member, a friend, or simply someone who wants to understand this critical health issue, this guide equips you with knowledge, dispels myths, and provides the tools to advocate for yourself or others.Because when these balls talk, lives are saved.The Testicular Cancer Foundation educates young men to raise awareness about testicular cancer, the most commonly diagnosed cancer among males ages 15 to 35, supports families of testicular cancer patients, and shares its resources with the medical and healthcare communities, schools, and various young men's groups.
Skin Deep
This is not just another skincare book-this is a wake-up call.In Skin Deep, Gin Amber, founder of Gin Amber Beauty, invites women to radically rethink everything they've been taught about beauty, aging, and skin health. Drawing on personal healing, scientific research, and her years of expertise in microneedling and holistic skincare, Gin offers a practical and deeply empowering guide to skin that glows from the inside out.Packed with insights on the psychology of beauty, the pitfalls of chasing perfection, and how skin reflects your deepest feelings about yourself, this book goes far beyond product recommendations. You'll learn about the essentials of skincare ingredients and routines, the roots and remedies of chronic skin issues, and how truly healthy skin starts from within. Whether you're navigating your thirties, forties, or beyond, Skin Deep is your guide to radiant skin, reclaimed power, and unapologetic self-love.
Wisdom from Two Worlds
What if your best health is still ahead of you?In Wisdom from Two Worlds, internationally recognised cardiologist Dr Hosen Kiat draws on decades of clinical practice and lived experience to show how small, consistent habits support vitality and a long, active life. From his early years in Jakarta to medical leadership in Los Angeles and Sydney, he brings Western medical science into conversation with Eastern wisdom.With practical guidance on movement, nutrition, rest and human connection, Dr Kiat provides a clear, chapter-by-chapter path to fortifying purpose-driven mental and physical resilience at any stage of life.
Heal Your Hormones, Reclaim Yourself
Naturopathic doctor unpacks the science of hormones to reveal their full impact on women's emotional and physical health--and offers thoughtful tools to help women understand their bodies and themselves. "Reading this book feels like sitting across from a wise friend who sees you, truly sees you, and hands you the tools to remember your power."-- from the foreword by Dr. Mindy Pelz, New York Times best-selling author of Fast Like a Girl, Eat Like a Girl, and Age Like a Girl "Why am I falling apart?" Dr. Sonya Jensen has been hearing this question, in one form or another, from her patients for years. This book is her answer. There is a huge disconnect, Dr. Sonya explains, between how women are feeling in their minds and bodies and how they are treated in today's medical system. They are told things like "it's a part of aging," "you just need to get out more," or the best, "there's nothing I can do but here's an antidepressant." Perimenopausal women in particular are told that the stage they are in doesn't even exist, despite the multitude of symptoms they experience every single day. Women turn to influencers and Dr. Google to solve their health problems but don't know how to navigate all the noise. They feel unheard, unsafe, undervalued, stretched to the max, and, most of all, alone. Until now. After treating patients in her Divine Elements Health Center for more than 15 years, conducting thousands of hormone tests and treatment protocols, leading women's circles and yoga retreats, apprenticing with an OBGYN, studying the shamanic medicine wheel, and traveling a continuously evolving path of self-discovery, Dr. Sonya has identified the missing link in the realm of women's health: how your everyday moments, emotions, and relationships are influenced by the health of your hormones. In this book, she unpacks this profound connection, then outlines her signature HER Method (Hormonal-Emotional-Relational) of healing, which includes: A breakdown of the hierarchy of hormonal healing In-the-moment techniques to relieve suffering and deepen connectionPractices to bring you back in sync with your body, drawn from biohacking, ancient herbs, nutrition science, and movementGuidance for next steps in medical treatment, such as testing you may needAnd much moreFilled with wisdom, compassion, and soulful support, this is a must-have guide to a healthier, more joyful life.
