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“Before you speak, listen. Before you write, think. Before you spend, earn. Before you invest, investigate. Before you criticize, wait. Before you pray, forgive. Before you quit, try.  Before you retire, save. Before you die, give.”

William A. Ward - American Anthropologist

Natural Health TipsDoctor Lynn Anderson

Thursday, August 01, 2013

ETK or excessive thoracic kyphosis

Health Tip- ETK or excessive thoracic kyphosis is an excessive curvature of the spine.  It is cause by skeletal issues, environmental factors, exercise/activity choices and psychological issues. Muscular imbalance anywhere in the body can contribute to ETK. Excessive bike riding, driving, playing computer games or any activity where we have a tendency to sit hunched over will add to ETK. Here are a few exercises that will help will ETK.

Using a stability ball you can rest your shoulders onto the ball, lift your arms to the ceiling, drop the shoulders back into the ball and then drop your hands down toward the floor. Take a couple of breathes and then repeat several times. This exercise, as well as, other exercises for balance and strength can be found on Doctor Lynn’s Ball Class available on the website. http://www.doctorlynn.com

Here is an easy breathing exercise that will also help with ETK – breathing from the diaphragm can also help to decrease stress and mobilize the spine. Lie on your back with your knees bent. Place your hands just below the rib cage where you’ll find your diaphragm. Try to keep the shoulders onto the floor. Breathe in and out through your nose. Focus on the expanding and contracting of the lower rib cage. Hold the breath for a few seconds and then slowly release. Do 10-15 breaths every day.

Posture is essential to both looking younger and strengthening the shoulders and upper back. Stand with your feet slightly apart. Pull your abdominal muscles in and lift your chest. Lift your chin up looking straight ahead with your arms at your side palms out. Now close your eyes and stand still for about 10 seconds. This will strengthen your spine, improve posture, improve balance and help to combat ETK.

Or you can do as my mother made me do – walk around with a book on your head and don’ let it fall off! You must stand tall and roll back your shoulders to accomplish this…

Nothing ages a person like poor posture and a hunched back. Practice Standing Mountain and other yoga poses to improve posture and keep you young and flexible! Yoga and dance will improve posture.



Monday, July 08, 2013

A Summer Tonic

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 mostly water it is a great way to both nourish and detox the body at the same time.

Watermelon 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!



Monday, June 03, 2013

Flavenoids

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 lose belly fat. Pears are low in calories and high is fiber, so you could eat one before every meal and still lose weight. But even better pears are loaded with catechins and flavonols the antioxidants that appear to hinder the storage of belly fat! So try eating a pear before each meal. It will fill you up without a lot of calories and improve your metabolic rate causing you to burn off that belly fat.



Wednesday, May 01, 2013

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



Monday, April 01, 2013

Removing Brain Fog

Feeling a little sluggish and slow on the up take? You’re not alone. It’s called brain fog and although it is not very well understood anyone experiencing brain fog knows exactly what it feels like. If you’re feeling tired, your memory is slipping and you feel like, well, you’re in a dense fog, that’s brain fog. What researchers do believe is that it is in part due to fluctuating estrogen levels. Therefore a good antidote to brain fog would be a diet rich in phystoestrogens.

Here is an energy boosting tonic that will also give you a brain lift. This phytoestrogen drink is chock full of brain power nutrients. Note that rich green vegetables are a good source of phytoestrogens which are natural estrogens found in nature. They also supply us with essential vitamins and minerals such as vitamin E and folic acid (found in greens and lemons) that help to power the brain.

Brain Booster – for 2
In a blender combine 1 rounded cup of fresh spinach leaves, two stalks of celery cut into bite size pieces, one half inch of fresh ginger root sliced, one half a bunch of fresh parsley, juice of one lime, juice of one half a lemon and one quarter cup of water. (Optional – I add one dropper full of True Blue Memory Boosting Herbal Nectar- .(JavaScript must be enabled to view this email address)). Blend mixing into a thick liquid drink and serve.

An extra boost – Although too much caffeine can cause the jitters, studies show that caffeine causes a release of dopamine in the area of the brain responsible for alertness. A cup of coffee before an exam, important meeting or presentation can boost your brain power!



Monday, March 04, 2013

Seven Foods that will add Six Years to your life and health to your heart

And the seven are…fruits, vegetables, garlic, fish, nuts, red wine and chocolate. A study published in the British medical Journal indicated that eating these seven foods every day, in the appropriate portions could reduce heart disease risk by as much as 75 percent and add an average of six years to your life. Remember the key is consistency (every day) and in the right amount (portion control). That’s balance!



Tuesday, February 05, 2013

Fill Up On Fiber

You need about 25 grams of fiber every day. Packing your diet with fiber not only fills you up, but is good for your digestive system and slows down the release of glucose into your system. Too much glucose and you are at risk for diabetes. Eat plenty of leafy greens and grains like oats as well as these surprisingly fiber rich foods:

Avocados have 13.5 grams of fiber. Artichokes have 10.3 grams of fiber. A half cup of pecans has 5 grams of fiber. One cup of edamame has 8.1 grams of fiber.  One cup of raspberries has 8 grams of fiber. Fill up and not out!



Wednesday, January 09, 2013

How to Stop Dieting and Maintain your weight!

Everyone resolves to eat better and live healthier. The real secret to weight control is moderation. It’s not about what you eat, but how much you eat. The real reason diets fail is because we deprive ourselves of the foods we enjoy and then over indulge.  Recently I had a conversation with a couple of young women about managing weight. I told them that I ate pizza. They were shocked and wanted to know how I could eat pizza and not gain weight. I explained that I started with a salad and then eat two pieces of pizza (not the whole pizza) and a glass of wine. The total caloric count for my meal was approximately 600 calories. I don’t snack at night, my lunch is about 600 calories and my breakfast is about 400 calories. I also work out every day for at least an hour. Do I feel deprived? No because I employ portion control. What does it take? Self discipline or as the success formula above says - have a vision (weight management) the desire (to stay healthy) take action (portion control) do it with persistency and consistency and you will achieve success!

Fancy diets don’t work. In fact 95% fail. Most people lose and then put the weight right back on because they haven’t learned one of the most important lesson of yoga - moderation in all things! 



Monday, December 10, 2012

What five foods can help you to reduce belly fat?

Plus a Holiday Drink Recipe that will warm the soul, nourish the body and please the mind!

Santa may be a little chubby in the middle, but you can reduce your belly fat and improve health with these five foods. All of these foods are high in MUFA- monounsaturated fatty acids- these fatty acids are healthy fats that should be added to a healthy diet. Avoiding unhealthy fats and empty carbohydrates along with adding these five foods and remembering the acronym SED: Strength training to preserve muscle mass, Exercise aerobically to burn fat, and your Diet should be healthy, calorie-controlled, which includes heart-healthy fats,will bring belly fat under control. MUFAs are not a silver bullet, but rather healthy fats that fill you up especially if you are on a calorie reducing diet. One of the real struggles most people have with a diet is removing fat. They feel deprived and hungry so by adding healthy fats we can reduce unhealthy snacks and empty calories. Try adding these five to your diet:

1. Oils – olive. Peanut, safflower, sesame. Walnut, soybean and canola – 1 tablespoon a day
2. Nuts and seeds – almonds, brazil nuts, peanuts, sunflower seeds, hazelnuts, pecans, pine nuts, sesame and pistachio( fresh not roasted)
3. Avocado ¼ cup
4. Olives – 10 large or 2 tablespoons of tapenade
5. Dark Chocolate ¼ cup

Here is a Spirited Orange Chocolate drink that is healthy, full of love, under 100 calories and great for the Holidays!

1- 12 ounce coffee mug    
2 tablespoons of dark cocoa mix in a 12 ounce cup of hot water.( I used Essential Living chocolate mix – can be found at the health food store) Mix well. Add a splash (1-2 tablespoon) of Grand Marquette or Patron orange Liquor (can be found at BevMO –in stores and online). Shave about 1 teaspoon of 85% dark organic chocolate and 1 teaspoon of grated fresh orange skin and sprinkle both on top of the cocoa… enjoy!

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

For non-alcohol add a tablespoon of fresh squeezed orange juice to the hot cocoa mix.



Tuesday, November 06, 2012

Beans

There is one food you can add to your diet that will support health in body and mind. That food is beans. Beans are a legume and a natural source of fiber as well as a great protein and a great source of pathothenic acid. Together beans support weight management and weight loss. But how?  To begin with your body uses more energy to digest protein than carbohydrates so when you eat beans the metabolism is slightly raised. Further studies have shown that our bodies convert pathothenic acid to coenzyme A which is used to metabolize fat.  Panthothenic acid is called the anti-stress vitamin and as we all know stress can do a number on the immune system.  Pantothenic acid aids in vitamin utilization or the uptake of antioxidants, which is exactly what we need to protect ourselves from viral infections.

When it comes to aging, stress followed by a weak immune system is a contributor to wrinkles, grey hair and belly fat. Pantothenic acid (the anti-stress vitamin) found naturally in beans helps the body to fight against the attack of stress.

With the stress of the holidays upon us add beans to your diet and your holiday meals. ½ cup serving is all it takes. Other good sources of pantothenic acid are eggs, salt water fish, and whole wheat. 



Tuesday, October 02, 2012

Get Up & Move!

Don’t just sit there!  A recent study published in the journal of Hypertension found that subjects whose parents had high blood pressure but, who themselves where fit had a 34 percent lower risk of developing high blood pressure as compared to low fitness levels and the same parental history. But is it enough to just get your daily dose of 30 minutes of exercise a day?  There is a new name for those who get 30 minutes of exercise a day and spend the rest of their time sitting; “active couch potatoes.”  Seems that if you get 30 minutes of exercise a day, and then spend the rest of the day sitting behind a desk you actually have a higher risk of heart disease than those who don’t exercise at all but, keep moving throughout the course of the day.  Should you stop your 30 minutes of exercise?  No, you just need to keep moving throughout the day.  Exercise is good for toning, strengthening and building cardiovascular capacity. 

However you also need to keep moving throughout the day to keep the blood flowing and the system moving. Balanced circulation is a component of health.  If you have a desk job or spend most of the day sitting here are a few tricks to get you moving.  Place your trash can on the opposite side of the room.  Get up and walk to it each time you need to throw something away.  Place your phone away from your computer so you need to get up to answer it.  Keep the TV remotes on the coffee table so you need to move, reach and stretch to get them.  When doing laundry fold and put away a few things at a time.  Make several trips to the closet. The point is start consciously thinking about getting up and moving even if you exercise every day.  And the added benefit is that you’ll burn more calories throughout the day!



Tuesday, September 04, 2012

A Healthy Diet

By the time you’re 50, your heart has beaten about 2 billion times. That’s a lot of wear and tear!  Inflammation has a direct effect upon the arteries and brain cells triggering strokes and heart attacks.  Scientists are now starting to point to body fat and a high fat diet as the culprit and rather than focus on drugs to “fix “ the problem they are now promoting what we naturopaths have been promoting for a long time – no drug will heal the body. Only nutrition and a healthy lifestyle feed and nourish the body-mind. Drugs are chemicals and chemicals do not support the body-mind with the fuel (foods) that it needs to both sustain and maintain health. Three food groups, that have a positive effect on how the body deals with chronic inflammation are rich in omega- 3 fatty acids. This would include salmon and other oily fish as well as canola oil and flax seed. Low fat dairy products also reduce inflammation as well as consuming dietary fiber such as grains, vegetables, nuts and fruits.

The moral of the story is that there is no substitution (drug) that can take the place of a healthy diet and a healthy lifestyle when it comes to supporting your health. Keep your heart healthy and strong so it can give you another 2 billion beats.