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quotes We make a living by what we get but we make a life by what we give.

Winston Churchill

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Natural Health TipsDoctor Lynn Anderson

Wednesday, November 11, 2015

Cottage Cheese

Want a healthy snack that helps to build lean body mass? Try eating cottage cheese. It gets its name from the fact that it was made in cottages from left over milk. It is low in fat and high in protein making it an ideal addition to a healthy diet. Cottage cheese is basically milk that is curdled by adding an enzyme like rennet or by the addition of edible acids like vinegar or lemon juice.  The action of these enzymes and acids cause the milk to clump. After the enzyme or acid is added to the milk and curdling takes place, the liquid whey is drained off and the curds are left.

Cottage cheese is made up primarily of slow-digesting casein protein and has very few carbohydrates making it an excellent snack food. The slow digesting proteins can keep your amino acid levels up during the night, which discourages muscle breakdown during your sleep.  Because it is a high protein food it can help stop cravings for junk food – it fills you up without filling you out!

Cottage cheese is also a good source of vitamin D and calcium. Mix it with some greens and other vegetables and you get a healthy delicious lunch that is good for the body, the mind and the soul.



Monday, October 05, 2015

Weight Control- you need a meta-kick!

Don’t believe everything you read. But you can believe this- Eat a healthy balanced diet because it is true that you are what you eat!

Weight Control- you need a meta-kick!

Halloween is the kick off of the holiday season. There goes the diet and here come lots of rich and somewhat unhealthy foods. We all know that exercise is the only real antidote to expend excess calorie consumption. But did you know that yoga breath can help? According to research from the Patanjali Research Foundation in Haridwar India yoga breath increases levels of leptin, a hormone produced by fat tissues that signals the brain in inhibit hunger. Leptin has also been shown to stimulate fatty tissue to burn energy.



Tuesday, September 08, 2015

Stiffness; Arthritis; Inflammation; Natural Health Tips to the Rescue! Health Tip - Inflammation; wh

Health Tip - Inflammation; when the immune system is working as it should be, inflammation plays an essential role in the body’s defenses. It acts as a barrier against foreign invaders such as viruses and bacteria. However, when inflammation persists even without external threats it can do serious damage to the heart, joints and overall health.

Swelling, aching joints, arthritis, hay fever, heart disease, depression, diabetes and even crow’s feet have one common denominator; inflammation!

However, we can with a healthy diet and exercise, reduce many of the problems associated with inflammation. For example, certain foods such as berries are an excellent choice when it comes to lowering inflammation. That is because the antioxidants in berries work to reduce the free radicals that are a factor when it comes to inflammation. 

Damage from free radicals causes inflammation; chronic inflammation goes on to produce lots of free radicals, which in turn create more inflammation. This is a vicious cycle which can damage many systems in the body. The thyroid, heart and pancreas, can be negatively affected by the formation of free radicals. So adding foods, such as berries, which contain antioxidants, helps to fight the negative effects of free radicals.

However, more important than simply eating one food to combat inflammation, we should focus on an overall healthy diet. Fortunately there are many foods that are anti-inflammatory. The basic guideline is to eat a plant based diet, lean proteins, salmon and healthy fats such as olive oil. Here are some tips for fighting inflammation:

Eat your colors – eat foods that are rich in greens, blues and reds such as blue berries, spinach, and strawberries.
Eat legumes such as soybeans and lentils.
Include omega-3 fatty acid by eating wild salmon and cod as well as flaxseed and walnuts.
Spice up dishes with garlic, ginger and turmeric.
Drink green tea instead of sweetened beverages.
And if you drink alcohol remember that a glass of red wine is the best choice. Red wine has anti-inflammatory properties and it goes great with a piece of dark rich antioxidant chocolate! (Now that’s fighting inflammation!)

Reduce stress, smile?, be happy and of course exercise!

Inflammation is at the root of many chronic diseases such as arthritis. Try to make healthy choices when it comes to eating because it is so true that- you are what you eat!



Monday, August 03, 2015

Laughter

Laughter is one of the proactive keys to staying young. Numerous studies demonstrate a link between a sense of humor and improved health. Chronic stress, anxiety and depression directly affect our immune system and when the immune system is compromised we accelerate aging.



Monday, December 01, 2014

Holiday Cheer and a Glow for the Skin

In one study, German researchers gave women a half cup of extra-flavonoid enriched cocoa every day. In just 6 weeks skin was smoother, better hydrated and less sun sensitive. And 12 weeks did even more. All thanks to the skin-boosting antioxidants in cocoa, called flavonoids. But remember that’s dark chocolate and the darker the better. Here’s a great chocolate dessert recipe from my cook book: Recipes for Health, Sex, Happiness and Love. This is a great healthy drink that is low in calories and high in antioxidants.

Spirited Orange Cocoa for 1 cup

1-12 ounce coffee mug  
 
2 tablespoons of dark cocoa mix (try Essential Living organic cocoa mix) in a 12 ounce cup of hot water.

Mix well. Add a splash (1-2 tablespoon) of Grand Marquette or Patron Orange Liquor (can be found at BevMO – in stores and online $9.99). Shave about 1 teaspoon of 85% organic chocolate and 1 teaspoon of grated fresh orange skin and sprinkle both on top of the cocoa… enjoy! (About 120 calories per serving) – don’t want to use liquor; squeeze a tablespoon of fresh orange juice.

For a party – use 2 tablespoons of cocoa per 12 ounces of water and make a carafe, (coffee pot) full of the cocoa mix; add 1 tablespoon of orange liquor per 12 ounces of cocoa). Serve in small espresso cups with chocolate and orange grated on top and a side of vanilla biscotti.

Cheers and may your skin glow!



Monday, November 03, 2014

Walk!

One half hour (that’s just ½!)Of brisk walking a day will burn an extra 100 calories. Not only does walking burn calories, but it also helps to lower blood pressure, reduce stress and the sunlight you get will help your body make vitamin D which is need for strong bones and good health.

But it can’t be just any walk. It needs to be a brisk walk and the best way to get a brisk walk is to listen to music because music will push you along. Here is a great playlist with songs that will get you singing, walking and even dancing! Set one half hour a day aside for yourself (everyone can find 30 minutes!) and take a brisk walk. You’ll be surprised what it will do for your body, your mind and your soul.



Wednesday, October 01, 2014

Halloween Candy

You know you’ll buy them and you know you’ll eat at least one – so what is the best mini version of our favorite candy bars with the least amount of calories and the least amount of saturated fat? Of the three favorites; Milky Way miniatures, 3 musketeers miniatures and Snickers miniatures, 3 Musketeers is the best, at 24 calories and less than 1 gram of fat as compared to Milky Way at 38 calories and 1.6 grams of fat and Snickers at 42.5 calories and 2.25 grams of fat. To make things even better, Three Musketeers makes a dark chocolate mint mini candy bar. Dark chocolate is full of antioxidants and mint is a stimulant which means it boost metabolism while suppressing appetite. It’s good for digestion and will make you feel full and satisfied. Now before you start to cheer and pop open that bag of Three Musketeers, remember we are choosing the candy that is the least harmful to a healthy diet. Moderation and healthy choice is the key to balance.  Dark chocolate and mint means good health and weight control. If you are going to indulge make the healthy choice!



Monday, September 01, 2014

Inflammation

Inflammation; When the immune system is working as it should be, inflammation plays an essential role in the body’s defenses. It acts as a barrier against foreign invaders such as viruses and bacteria. However when inflammation persists even without external threats it can do serious damage to the heart, joints and overall health.

Swelling, aching joints, arthritis, hay fever, heart disease, depression, diabetes and even crow’s feet have one common denominator; inflammation!

However, we can with a healthy diet and exercise, reduce many of the problems associated with inflammation. For example, certain foods such as berries are an excellent choice when it comes to lowering inflammation. That is because the antioxidants in berries work to reduce the free radicals that are a factor when it comes to inflammation. 

Damage from free radicals causes inflammation; chronic inflammation goes on to produce lots of free radicals, which in turn create more inflammation. This is a vicious cycle which can damage many systems in the body. The thyroid, heart and pancreas, can be negatively affected by the formation of free radicals. So adding foods, such as berries, which contain antioxidants, helps to fight the negative effects of free radicals.

However, more important than simply eating one food to combat inflammation, we should focus on an overall healthy diet. Fortunately there are many foods that are anti-inflammatory. The basic guideline is to eat a plant based diet, lean proteins, salmon and healthy fats such as olive oil. Here are some tips for fighting inflammation:

Eat your colors – eat foods that are rich in greens, blues and reds such as blue berries, spinach, and strawberries.
Eat legumes such as soybeans and lentils.
Include omega-3 fatty acid by eating wild salmon and cod as well as flaxseed and walnuts.
Spice up dishes with garlic, ginger and turmeric.
Drink green tea instead of sweetened beverages.
And if you drink alcohol remember that a glass of red wine is the best choice. Red wine has anti-inflammatory properties and it goes great with a piece of dark rich antioxidant chocolate! (Now that’s fighting inflammation!)
Reduce stress, smile?, be happy and of course exercise!

Inflammation is at the root of many chronic diseases such as arthritis. Try to make healthy choices when it comes to eating because it is so true that - you are what you eat!

Now when it comes to Exercise –  Get up and move - Additionally, active people have lower levels of C-reactive protein, a marker for inflammation.



Friday, August 01, 2014

Don’t hate your neck

One of my favorite authors, Nora Ephron, was a very funny and yet provocative voice for women. She was very talented and died way too young at the age of 71. In her book, I Feel Bad About My Neck, she writes about the bands of wrinkles that appear on the neck as we age.  It is one of the first tell tale signs of aging.

“There are chicken necks, turkey gobbler necks and elephant necks. There are necks with wattles and necks with creases on the verge of becoming wattles. There are scrawny necks and fat necks, loose necks, crepey necks, banded necks, wrinkled necks, stringy necks, saggy necks, flabby necks and mottle necks. There are necks that are an amazing combination of all of the above. According to my dermatologist, the neck starts to go at forty-three and that’s that.” Nora Ephron

FORTY_THREE!!!!!! We better get working or else we’ll all be sweating, wearing those turtle necks and scarves in the heat of the summer.

In my Anti-Aging Workout class we do an exercise called bear grip which strengthen the neck and upper shoulders.  It helps to keep the neck muscles strong.  Strong neck muscles keep the neck looking elongated and help to improve posture.  Keeping your head up and erect gives height and stature to your being.  It keeps you looking younger.  Let me share this neck secret exercise with you.

Start by sitting upright on the floor or in a chair.  Sit up tall, keeping the back straight and lifting the head and neck.  Take your left hand and bend it outward at your neck level with the hand facing away from you and then cup the fingers.  Bring the right hand around with the hand and fingers facing towards you and then bring the fingers together and form a firm grip.  Pull hard to insure the fingers are locked together and the arms are pulled tight.  Now inhale and move your head to the left as you pull your arms to the right and then exhale and move your head to the right and pull your arms to the left.  Do this at least ten times and then bring your arms back to the center.  Take in a deep breath and then release your arms.  The bear grip strengthens your neck, shoulders and arms.

We spend so much time working on our abdominal muscles, our buttocks, and our hips, and often neglect those other sagging areas such as our necks.  It’s not that we should obsess on our necks, but if we can keep them a little tighter and looking a little younger, may-be we can avoid the wattles and the wottels. Nobody wants a turkey neck!



Saturday, July 05, 2014

A Summer Tonic

What’s a tonic? Tonics are used in many parts of the world as a restorative drink. Here is a tonic that will vitalize your energy.

One of my favorite summer fruits is watermelon. The water content in watermelon is extremely high at 92%. It is rich in beta-carotene, folic acid, vitamin C, vitamin B5 and smaller amounts of B1, B2, B3 and B6.
This big fruit is a rich source of essential minerals like calcium, magnesium, phosphorus, potassium, sodium and smaller amounts of copper, iron and zinc.

As in tomatoes, watermelon is loaded with lycopene, the red carotenoid pigment that gives it the red color. This important anti-oxidant is powerful in neutralizing harmful free radicals in our body. Because it is so rich in minerals and vitamins, as well as, being mostly water, it is a great way to both nourish and detox the body at the same time.

imageWatermelon Tonic – a refreshing way to stay hydrated and energized through the hot summer months.

Cut into bite size cubes a well rounded cup of fresh watermelon. You can also freeze watermelon into cup size servings to pull out of the freezer, partly thaw and use. One full cup equals one serving.

For each serving toss in a blender with a teaspoon of chopped mint leaf and two clove buds.

Blend, pour and drink!

Watermelon is hydrating and packed full of essential minerals. Both mint and clove buds contain volatile oils that release into the tonic when we blend the mix. Mint’s volatile oil acts as an antidote to fatigue and clove bud’s volatile oil is good for circulation and building energy.  Only 46 calories a serving!



Sunday, June 01, 2014

Pear down and lose belly Fat!

image Whether you plan to adorn a bikini or just want to lose a little belly fat there are a group of foods that can help you. In a 14 year study it was concluded that flavonoids found in veggies, fruit, chocolate, tea and wine seem to help ward off belly fat. The study found that catechins, flavonoids and flavones(types of flavonoids) may help curb belly bulge by improving the body’s metabolic rate. The best source is found in pears, apples, tea, chocolate, broad beans, onions, leeks and sweet peppers. So here is a diet idea to help you pear down that unwanted belly fat.

Pears are low in calories and high is fiber, so you could eat one before every meal and lose weight. But even better pears are loaded with catechins and flavonols the antioxidants that appear to hinder the storage of belly fat! So how about a salad as a summer meal made with fresh sliced pears over a bed of greens? Add a few walnuts, some gorgonzola cheese, a sprinkling of flax seed, some tomatoes and a slice or two of avocado with a little sweet balsamic dressing and you have a great meal for reducing belly fat. Add a glass of crisp chardonnay and the belly fat along with a stressful day will begin to melt away!  Reducing calories, reducing stress and eating fat burning foods is the best way to start to reduce belly fat.



Thursday, May 01, 2014

Can a vitamin actually help us to lose weight?

Yes, if that vitamin is vitamin D. The best source of vitamin D is from direct sunlight. But should you or shouldn’t you get direct sunlight?  We need Vitamin D; however vitamin D is not really a vitamin. In its active form it is considered a hormone. Our bodies can make it from sunlight. Its primary function is to help the body absorb calcium and phosphorous which the body needs to build and maintain strong bones. Vitamin D has also been shown to possess anti-cancer properties, as well as, affect our biorhythms, moods and behavior. Spend a few days in a cloudy environment and watch how your mood changes. Sunlight seems to lift the spirit as it strengthens the body and boost our moods.

Human kind evolved under natural sunlight, which means that we require a certain amount of natural light to keep us healthy. The problem is that we all use sunscreen to protect us from the sun’s unhealthy rays, blocking out the vitamin D. In addition if we do get our fifteen minutes of natural sunlight it is usually in the morning or afternoon and at this time the sun’s rays are not powerful enough to produce enough vitamin D. So in addition to getting sunlight we need to add vitamin D to our diet. 

How does D help us to maintain and even lose weight? Well vitamin D can’t do it alone. You need to eat a healthy diet and exercise, but if you also add foods rich in D to your diet you might get an extra boost. Here’s how it works; vitamin D helps receptors in your brain keep hunger and cravings in check, as well as boost levels of the mood elevating chemical serotonin. Vitamin D also helps the body to absorb calcium. When the body lacks calcium, it may experience up to a fivefold increase in the fatty acid synthase. This enzyme converts calories into fat. A study published in the British Journal of Nutrition, reported that obese women given 1,200 milligrams of calcium a day lost six times more weight than women who dieted alone. So by fueling your body with vitamin D you kick start the fat burning and could potentially lose more weight, as well as protect your body from harmful cancer cells and build strong bones. What foods should you eat? The richest source is fatty fish oils and salt water fish such as sea bass, halibut, swordfish, herring, tuna and cod. Salmon is also a good source of both calcium and D. Dairy products that have been fortified with D are a great source. For supplements try VIACTIV, a calcium plus D soft chew. I like the caramel.

Over dosing on anything is harmful. Up to 1000IU a day of vitamin D appears to be safe. VIACTIV gives you 500 IU in one chew. Add fish or dairy to your daily diet and a little bit of sunlight and you will have the right mix to keeping you healthy and fit.