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Fitness and Diet Tips

PRAYER & FASTING MONTH – JANUARY 2 TO FEBRUARY 11, 2024

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WEEK TWO        Praise Worship           Text:  Colossians 3:1-17;    Philippians 2:1-18

Genesis 1:26-31 Then God said, “Let Us make mankind in Our image, according to Our likeness; and let them rule over the fish of the sea and over the birds of the sky and over the livestock and over all the earth, and over every crawling thing that crawls on the earth.” So, God created man in His own image, in the image of God He created him; male and female He created them. God blessed them; and God said to them, “Be fruitful and multiply, and fill the earth, and subdue it; and rule over the fish of the sea and over the birds of the sky and over every living thing that moves on the earth.” Then God said, “Behold, I have given you every plant yielding seed that is on the surface of all the earth, and every tree which has fruit yielding seed; it shall be food for you; and to every animal of the earth and to every bird of the sky and to everything that  moves on the earth which has life, I have given every green plant for food;” and it was so. And God saw all that He had made, and behold, it was exceptionally good. And there was evening and there was morning, the sixth day.

TRANSFORMED INTO HIS IMAGE AND LIKENESS

  1. Lord thank you for making me in your image and likeness like Christ was (Gen. 1:26-27).
  2. I rejoice greatly that I am made in your image and likeness. I carry your identity (Gen. 1:26).
  3. Lord, as the fullness of the Godhead dwells bodily in Christ. So, it is in me. I am complete in you. Nothing shall diminish this image in me (Col. 2:9-10a).
  4. I am created in Christ Jesus unto good works. I shall walk in my new nature (Eph. 2:10).
  5. You gave me dominion and authority. I use them in Christ (Gen. 1:28-31; Mark 16:15-18).
  6. I live the life of the first Adam before the Fall. I emulate Christ. I am victorious in all things.
  7. You blessed mankind to be fruitful and multiply. I will be fruitful and multiply (Gen. 1:28).
  8. As you said, fill and subdue the earth. Let this be in my life and lineage (Gen. 1:28).
  9. Thank you for giving me dominion over all living animals and plants. They will be food for me, and I will eat them to your glory. Nothing I consume will harm me (Gen. 1:29-30).
  10. I groan; prepare me body, soul, and spirit to be full of your life and vitality (2 Cor. 5:1-10).
  11. Fashion your image in me. I bear your earthly image and shall have your heavenly image. Let me be a carbon-copy of your earthly image (1 Cor. 15:45-50).
  12. I mortify my body. I seek the things above. Mold me to Jesus’ image (Col. 3:1-10).
  13. Thank you for circumcising my heart, for baptism, and spiritual renewal. Let your light overshadow all traces of darkness in me (Ezek. 36:26-27; Matt. 5:14-16; Col. 2:11-13).
  14. Remove the veil in my heart and let your words dominate my thought life (2 Cor. 3:1-16).
  15. I behold your glory. Transform me into your image daily by your Spirit (2 Cor. 3:17-18).
  16. Breathe of God fill my soul. Sanctify and preserve my spirit, soul, and body. Make me fully ready for your Second Coming (Gen. 2:1-7; 2 Cor. 5:10; 1 Thess. 5:23).
  17. Lord, revive me spirit, soul, and body. Let your fire fall on me, and your zeal consume me.
  18. Lord, I am your temple and your house of glory. Radiate your beauty in me (Ps. 27:4).
  19. Lord, let your marks reflect on me daily and your grace be with my spirit (Gal. 6:17-18).
  20. I bless you for your forgiveness and for renewing my youth as an eagle’s (Ps. 103:1-5).
  21. Spirit of God, prepare me while I live to incorruption, glory, and power (1 Cor. 15:39-44).
  22. Lord. thank you for living in my heart by faith and the root of love in my heart (Eph. 3:16-19).
  23. Lord, fill my heart with humility. Instruct and transform my mind to be like yours. Let me be meek like Jesus was (Matt. 11:29; Phil. 2:5-11; 1 Cor. 2:16; 2 Cor. 10:1; 1 Peter 2:23).
  24. Worship God in the Spirit for fifteen to twenty minutes and journal what the Lord tells you!

DEC. 31 2023/2024 NEW YEAR PRAYERS

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2024 THEME: HEAVENLY SIGNS AND WONDERS [JOEL 2:28-32]

Great spiritual awakening and pouring of the Spirit upon everyone…. [Joel 2:28-29]

Turn at the reproof of the word of God [Proverbs 1:23]

Call on the name of the Lord, He will deliver and answer with heavenly signs and wonders [Joel 2:30-32)

Sun Dec. 31, 2023 – Mon Jan. 1, 2024 (New Year worship/thanksgiving/prayers)

Call to Worship: Psalm 138:1-8

1I will praise thee with my whole heart: before the gods will I sing praise unto thee. 2 I will worship toward thy holy temple and praise thy name for thy lovingkindness and for thy truth: for thou hast magnified thy word above all thy name. 3 In the day when I cried, thou answeredst me, and strengtheneth me with strength in my soul.4 All the kings of the earth shall praise thee, O Lord, when they hear the words of thy mouth. 5 Yea, they shall sing in the ways of the Lord: for great is the glory of the Lord. 6 Though the Lord be high, yet hath he respects unto the lowly: but the proud he knoweth afar off. 7 Though I walk amid trouble, thou wilt revive me: thou shalt stretch forth thine hand against the wrath of mine enemies, and thy right hand shall save me. 8 The Lord will perfect that which concerns me: thy mercy, O Lord, endureth forever: forsake not the works of thine own hands.

Prayer of Thanksgiving and Worship: Psalm 148:1-14

Praise ye the Lord. Praise ye the Lord from the heavens: praise him in the heights. 2 Praise ye him, all his angels: praise ye him, all his hosts. 3 Praise ye him, sun and moon: praise him, all ye stars of light. 4 Praise him, ye heavens of heavens, and ye waters that be above the heavens. 5 Let them praise the name of the Lord: for he commanded, and they were created. 6 He hath also stablished them for ever and ever: he hath made a decree which shall not pass. 7 Praise the Lord from the earth, ye dragons, and all deeps: 8 Fire, and hail; snow, and vapours; stormy wind fulfilling his word: 9 Mountains, and all hills; fruitful trees, and all cedars: 10 Beasts, and all cattle; creeping things, and flying fowl: 11 Kings of the earth, and all people; princes, and all judges of the earth: 12 Both young men, and maidens; old men, and children: 13 Let them praise the name of the Lord: for his name alone is excellent; his glory is above the earth and heaven.14 He also exalteth the horn of his people, the praise of all his saints; even of the children of Israel, a people near unto him. Praise ye the Lord.

Sun Dec. 31, 2023 – Mon. Jan. 1, 2024 (New Year worship/thanksgiving/prayers)

 Read Isaiah 41:1-29 and Isaiah 44:1-28 thoughtfully & prayerfully, thanking Him for choosing you to bless you.

  1. Worship the Lord with your whole heart. Sing praise to Him for His great majesty and power (Psalm 138:1-2).
  2. Praise Him for His lovingkindness toward you and for His word that is truth (Psalm 138:2)
  3. Thank Him for answered prayers when you called unto Him and He strengthened your soul (Psalm 138:3).
  4. Thank God for some specific testimonies you had in 2023. Recall the incidence and thank God for sending help (Psalm 138: 3, 7).
  5. Thank God for His work of perfection in you in 2023. Tell Him you are His product in the making and you will submit yourself to Him more and more in 2024 Psalm 138:8).
  6. Join the angels and heavenly hosts to praise the Lord (Psalm 148:1-2).
  7. Appreciate Him for who He really is, the creator of the heavens and the earth and all the things therein (Psalm 148:3-10).
  8. Thank God for creating you no matter your status on the earth (Psalm 148:11-12).
  9. Praise Him for His excellent Glory that reigns over all the earth and heaven (Psalm 148:13).
  10. Praise Him for exalting your horn and for His distinguishing blessings upon your life (Psalm 148:14).
  11. God for choosing to bless you and His favour on you in 2024 (Isaiah 44:1-2)
  12. Tell Him you are like a thirsty ground in 2024 ready always to receive the outpouring of His Spirit so your blessings will be widespread and coer many grounds(Isaiah 44:3-5).
  13. Tell your heart “I will not fear, the Lord is my confidence. The Lord will help me in 2024” (Isaiah 41:10-14; 44:8, Jer. 30:10-11).
  14. That God for His Spirit that is in you and produces life always to His glory (Acts1:8; 1 John 1:2).

Happy New Year 2024

40 Days Prayer & Fasting Starts on Tue. Jan. 2, 2024 – Sun. Feb. 11, 2024

Sample Prayers

WEEK ONE                           Praise Worship                                   Text Exodus 15:1-21

DRESSED FOR SPIRITUAL BATTLE

  1. All obstacles on my way to breakthroughs, you are a Red Sea; give way in Jesus’ name.
  2. I am for signs and wonders; I advance forward and make rapid progress in Jesus’ name.
  3. Oh Lord, elevate me; I enter your land of promise where my enemies cannot reach me.
  4. Every Pharaoh pursuing me, I command your wheels to break. Drown in the Red Sea.
  5. Every rod of the wicked enchanting against my blessings, break to pieces in Jesus’ name.
  6. Oh Lord, I follow your course. I refuse to linger in the wilderness of life in Jesus’ name.
  7. Oh Lord, let my life be a bundle of testimonies that the enemy will not be able to refute.
  8. Oh Lord, rise and defend me. Put my enemies to shame and let them be totally defeated.
  9. Lord, send your angels to retrieve my blessings. Give them the keys to all strong rooms. I bulldoze and pull down all fortified walls. Send the enemy packing. Release my blessings.
  10. Satan, shame on you. I put on the breastplate of God’s righteousness in Jesus’ name.
  11. I put on God’s whole armour and command principalities, powers and spiritual wickedness in heavenly places harassing me to fall and never to rise or win against me in Jesus’ name.
  12. Almighty God, cover me under your pavilion and under your mighty wings of protection.
  13. I use the shield of faith to quench all the fiery darts of the enemy in Jesus’ name.
  14. I put on the helmet of salvation. Lord, fill my heart, mouth, and tongue with the gospel.
  15. I take the Sword of the Spirit. I engage the word of God in my heart and mouth to overcome satan. Let every thought be brought into captivity to the obedience of Christ.
  16. Worship God in the Spirit for fifteen to twenty minutes and journal what the Lord tells you!

HEALTH ARTICLE – 14: THE HEALING VALUE OF EXCERCISE (3)

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What kind of exercise should I do?

  • A well-rounded fitness program should incorporate three basic components: 1) cardio-vascular endurance, 2) strength building for muscular strength, and 3) For flexibility. Following this guideline, any program you select should include exercises that increase heart and lung capacity, stretch tight muscle groups, and strengthen weak ones. Many people tend to neglect stretching exercise and end up with lower back pain.  

Aerobic Exercise (three times a week)

1.         Cardio-respiratory fitness refer to how well the lungs deliver oxygen to the blood and how well the heart and circulatory system send blood and its nutrients throughout the body. Programs that develop heart and lung capacity are often referred to as Aerobic, and they accomplish their goal by elevating the heart rate for a sustained period. Aerobic exercise typically serves as the foundation for any fitness program, since a healthy heart and lungs are essential to the safe and skillful performance of almost all exercises and sports.

2          Minimum of twenty minutes three to five times a week is recommended

  • Choose any activity that uses large muscle groups that can be maintained continuously, and that is cardio-respiratory in nature.
  • Examples include brisk walking, swimming, jogging, running, bicycling, cross-country skiing, skating, stair climbing, hiking, dancing, basketball, soccer, and racquetball.
  • Intensity or the speed of the workout is crucial and is measured by how fast the heart is made to beat.
  • The target heart beat is 65 to 90% of your maximum safe heart rate. Sustain this rate for some length of time.
  • To determine your maximum safe heart rate, subtract your age from 220. Your target heart beat is 65 to 90% of this number.
  • So if you are 40, your target heart rate is between 117 and 162 (220 -40 =180. 180×65% = 117; 180 x 90% = 162).

Strength Building exercises (three times a week)

  • Muscular strength and endurance exercises use progressive resistance to increase the size and strength of muscle fibers, resulting in greater physical ability to perform work.
  • Recommend…..minutes three times a week
  • Weightlifting machines such as the Nautilus, are typical of the types of resistance equipment used.
  • Push-ups, chin-ups and curls produce similar results but require no special equipment.
  • Strength-building is also an effective way of improving general fitness, converting fat to muscle, and increasing metabolic rate.

Stretching Exercises (once or twice a week)

  • Ten to fifteen minutes once or twice a week is great added to other exercises. For example in the use of AB-Doer.
  • Flexibility training is an aspect of fitness that is often neglected. However, forty percent of your body is muscle, including some 650 voluntary muscle (muscles over which you have control).
  • The goal of flexibility training is to increase the …range of motion around a joint.
  • As muscles become stronger through exercise, they also become tighter unless flexibility training is done.
  • Use, slow sustained stretches rather than bouncing, as bouncing can create microscopic tears in your muscles which will scar over as they heal and further diminish your flexibility.
  • Stretch at the close of your exercise as your muscles are more limb then.
  • For a warm up, do your regular exercise at a slower pace for the first few minutes.
  • It is wiser to vary your exercise so you are constantly working on a variety of muscles.

How to get a Trainer

  • An athletic club, start a club in your church or video in your home.
  • Buy a book on exercise, with pictures showing each exercise. Your Personal Trainer is excellent.

How much exercise should I do?

  • If you have not been exercising start slowly
  • If you have a health problem, check with your doctor
  • Enjoying your exercise is critical because you will continue for months and years to come.

Finding time to Exercise

  • Every time you exercise adds an hour of life to your life
  • Since exercise makes you healthy, you get more done in less time. You are more alert.
  • You get creative ideas when exercising, which make you more effective.
  • Devotional time to worship, listen to bible, teaching or motivational messages while exercising
  • Exercise with your spouse, children or a close friend and utilize the time building the relationship.

Walking

  • This is the best exercise for the body when done regularly. Four or five times a week is ideal with occasional long walks.

Walking versus jogging

  • Mile for mile, jogging burns only about 20% more calories than brisk walking says James M. Rippe, MD
  • Jogging jars your body with  triple your body’s weight every time you impact the ground, increasing the possibility of joint injury.

Handling a common difficulty –

1. Sore muscles

  • From the build-up of lactic acid in your muscles. This occurs because your body burns off both fat and muscle cells as you burn calories.

2.  Blisters

  • Blisters can be avoided by starting slow, wearing an extra socks, having comfortable shoes, and dry feet. If blisters strike, it is best to protect them, and let the fluid be re-absorbed into the body.

What does the Bible say about exercise?

The Bible, both in the old and new testament, is mostly silent and speaks indirectly of physical exercise. However in one verse it speaks plainly of its added value to the body (possibly its positive effect of extension of lifespan here on earth), while urging believers to strive for spiritual excellence which profits both in this life and the life to come.

8 For bodily exercise profiteth little: but godliness is profitable unto all things, having promise of the life that now is, and of that which is to come (1 Tim 4:8).

So if you could only do one, either physical or spiritual exercises, then do the spiritual ones. However, if  you can couple the two together, for example, by praying and/or listening to audio recording of scriptures, and receiving creative flow from Almighty God as you exercise, then perhaps you can do both.

Even though bodily exercise is only for this life, this life could last eighty years. And to perhaps extend them to one hundred, will bring glory to God, since He has established a covenant of health with us.

19 What? know ye not that your body is the temple of the Holy Ghost which is in you, which ye have of God, and ye are not your own? 20 For ye are bought with a price: therefore glorify God in your body, and in your spirit, which are God’s (1 Cor. 6:19, 20).

  • We need to take into account the context in which Paul wrote 1 Tim. 4:8: no cars, walked everywhere they went, no automated equipment, but worked hard physically all the day long They did moderate level of exercise particularly walking.
  • In all, I think it brings glory to God to do a moderate amount of exercise. It saves me 50% on my doctor’s bills, so now I have money to invest in other things, and it helps keep me alive, so I don’t leave my wife as a widow, or our children fatherless.

HEALTH ARTICLE – 13: My Hugiano Diet Tray

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Each Family should have a family diet plan.

The goal I have for my family called the “Family Diet” or Hugiano Diet Tray would be: whole Grains, Legumes, Vegetables, Raw Nuts, Vegetables, Raw Seeds, and Fruits. These constitutes 80% of our calories intake.

Cooked Fish and Poultry is 10% while cooked lean meat is 1%, which I rarely eat. The other 9% calories intake would come from raw seeds and raw nuts (5%), fats and oils from veggies (3%), soy milk and yogurt dairies (1%). As we age and monitor our general well-being and medical data such as cholesterol levels, we could become more radical and move towards the perfect Genesis Diet outlined in Go Natural.

This is our health plan which we have started on, mine being more radical. For example, we now stock our fruit and veggies tray on the counter for everyone to pick as they pass by making us to be less hungry before our major meals. I keep a plate of it in my office and even in my car keeping me from visiting fast foods restaurant during my afternoon commutes in the city. I am still working on drinking the right amount of fluids to cleanse my system because of the frequency of urination that had troubled me in the past.

Personally I hope to reduce my beef consumption to near zero, or monthly only edible sparingly at home or at social events. I have substituted regular dairy product with soy milk (although my other family members sometimes use lactose-free milk). In all these changes, I first experiment them on myself for a week or two and then explain to them the benefits I am getting from them. They usually follow my advice and thereafter we are all on board.

My modified Family Diet tray (or “Dunamis-Hugiano Diet” tray for a healthy lifestyle) in calorific terms based on the Genesis Diet and Meat Diet (Gen. 1:28-29; 4:4; 1 Tim. 4:4-5; Col. 2:16).

  1. Fruits 10%
  2. Vegetables 30%
  3. Legumes 20%
  4. Whole Grains 20%
  5. Raw Seeds 2%
  6. Raw Nuts 3%
  7. Veggie Oil including Butter 3%
  8. Soy Milk/Yogurt 1%
  9. Fish/Poultry 10%
  10. Meat 1%
  11. Total 100%

You need to design your own family diet plan in line with the Genesis diet. Pray and ask God to give you ideas for a healthy food plan which greatly affects your daily lifestyle.

HEALTH ARTICLE – 12: THE HEALING VALUE OF EXERCISE (2)

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From to the Mayo Clinic website, 7 benefits of exercises, regardless of your age, sex or physical ability are as follows:

No. 1: Exercise controls weight

Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. You don’t need to set aside large chunks of time for exercise to reap weight-loss benefits. If you can’t do an actual workout, get more active throughout the day in simple ways — by taking the stairs instead of the elevator or revving up your household chores.

No. 2: Exercise combats health conditions and diseases

Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight, being active boosts high-density lipoprotein (HDL), or “good,” cholesterol and decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases. In fact, regular physical activity can help you prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, certain types of cancer, arthritis and falls.

No. 3: Exercise improves mood.

Need an emotional lift? Or need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.

No. 4: Exercise boosts energy

Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently. And when your heart and lungs work more efficiently, you have more energy to go about your daily chores.

 No. 5: Exercise promotes better sleep

Struggling to fall asleep, or to stay asleep? Regular physical activity can help you fall asleep faster and deepen your sleep. Just don’t exercise too close to bedtime, or you may be too energized to fall asleep.

No. 6: Exercise puts the spark back into your sex life

Do you feel too tired or too out of shape to enjoy physical intimacy? Regular physical activity can leave you feeling energized and looking better, which may have a positive effect on your sex life. But there’s more to it than that. Regular physical activity can lead to enhanced arousal for women. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don’t exercise.

No. 7: Exercise can be fun

Exercise and physical activity can be a fun way to spend some time. It gives you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy. Physical activity can also help you connect with family or friends in a fun social setting. So, take a dance class, hit the hiking trails or join a soccer team. Find a physical activity you enjoy, and just do it. If you get bored, try something new.

HEALTH ARTICLE – 11: THE HEALING VALUE OF EXERCISE (1)

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Exercise stimulates your body healing abilities

  • Studies show that exercisers pay half in medical bills and have one-third the number of sick days
  • Exercise burns away excess weight, lowers blood pressure, improves the cholesterol profile, improves blood sugar and insulin dynamics, helps prevent bone-thinning osteoporosis, helps alleviate chronic lower back pain, and improves immune function, mood and mental performance.
  • Zero exercise = tripled chance of a heart attack.
  • Study at the university of North Carolina at Chapel Hill showed:
    • An inactive person’s risk of heart attack is the same as someone who smokes a pack of cigarettes a day.

Physical Benefits of Exercise

  1. Increases general bodily performance and agility
  2. 4,500 people ages 40 to 85 were studied at Brown University by Vincent Mor, PhD.
  3. Those who remain physically active throughout their later years can gain as much as a 25-year advantage in performance over those who retire to their easy chairs.
  4. Moderate activity, such as walking was all that was needed to keep these people active.
  • Lower death rate from all diseases
  • 16,936 Harvard alumni were tracked for many years about their exercise habit. It was found that those men burned 2000 calories or more a week in exercise had a 28% lower death rate than men who exercised less or not at all.  Ralph Paffenberger Jr., M.D., PhD, one of the authors of this study stated, “… for every hour you walk, you can add an hour to your life”.
  • Reduced risk of cancer
  • 5,000 female graduates (1925-1981) from Harvard University were studied. The less active showed…two and a half times greater risk of developing cancer compared to the former athletes among them. The sedentary group had twice the risk for breast cancer, as well as two to four times more cancer of the uterus, ovaries, cervix, and vagina.
  • Reduced Risk of Heart Disease
  • Study of 2000 men at university of Minnesota public health for 7 years. The researchers found that the least active men had a 30 percent greater chance of death from heart attacks than moderately active men.
  • Lower Blood pressure
  • Dr Martin put 19 sedentary men with mild hypertension (high blood pressure) on a 10 week mild aerobic program. Blood pressures went from 137/95 to 130/80.
  • Reduced back pain and back problems
  • Walking can be a wonderful preventive and curative of the most common kind of muscular backache. Even some cases of back pain where a disk problem has been identified will respond well to regular, rhythmic walking – three to six times a week, for 30 to 60 minutes per session.”
  • 492 people polled with a variety of back problems. 98 percent of those made walking a part of their regular routine found it helpful.

Emotional Benefits of Exercise

  1. It is an anti-depressant.
  • A doctoral thesis that reviewed 77 studies concluded that depression exits the body along with sweat. In fact, wrote Thomas Christian North, Ph. D’, exercise appears to be a better anti-depression treatment than psychobiological treatment
  • 81 different studies found that in 70% of the studies, significant improvement in mental state was associated with fitness.
  • When you exercise, endorphins (anti-depressants) are released into your body and you experience a sense of well-being called “runners high” – but all aerobic exercise cause this wonderful sensation. It will last for several hours.

2.         It allows you to handle stress more effectively

Mental Benefits of Exercise

1.         Exercise enhances one’s mental abilities. Exercisers score higher in reasoning, reaction time, and memory tests.

2.         The rhythmic flow of the exercise enhances creative flow.

Why does exercise heal?

1.         Exercise enhances the Immune System.

  • Speeds up the movement of lymph (our inner artillery) through the lymph system fifteen up to thirty fold. So as you flex your body during exercise, you move your inner army of germ fighters into high gear. This is one of the most outstanding insights I personally received from my study on health and nutrition.

2.         Exercise reduces fat.

  • Those who exercise become leaner. Cancer thrives more readily in fatty tissue than lean tissue.

3.         Exercise reduces constipation

  • Constipation has been linked with colon cancer, and inactive people are likely to be constipated. Exercise stimulates the peristaltic action of the intestines, and those results in regular and more frequent bowel movements.

4.         Exercise increases blood flow.

  • Small arteries can begin to shut down through lack of physical activity. Exercise expands and reopens these blood vessels. It is the flow of blood that oxygenates your body and carries away wastes. So exercise both detoxifies your system and oxygenates your cells.