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Natural Health TipsDoctor Lynn Anderson

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.

Friday, August 03, 2012

I Love My Neck

“Learn to drink the cup of life as it comes.” – Agnes Turnbull

Last month one of my favorite authors died.  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, see 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.

Well I l don’t feel bad about my neck.  I’m fortunate to have a long thin neck; however I do see that it is beginning to age.  I wonder if there will come a day when I will wear only turtlenecks and scarves like Katherine Hepburn.  I live in Los Angeles, so I wonder about high neck shirts in the constant warm weather of LA? Will I want to move to a cold climate to hide my neck?

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 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 chins and necks.  It’s not that we should obsess on our chins and necks but, if we can keep them a little tighter and looking a little younger, may-be we can avoid the turtleneck look in the heat of the summer!

Tuesday, July 03, 2012

Staying hydrated keeps you young

It’s summertime and the living is easy and the days are hot.  Your body depends upon water for survival. More than half your body weight is comprised of water. Every cell, tissue and organ in your body needs water to function. Water is an essential element for keeping the body-mind in good working order and helping the body to stay healthy and youthful.  Every day you lose water through urination, perspiration and stress. If you don’t replace the water you can get dehydrated.  Some of the symptoms of dehydration are little or no urine, dark urine, dry mouth, sleepiness and fatigue, extreme thirst, headache, confusion, feeling dizzy or light headed and no tears when crying.  Most people are told to drink 6 to 8-8ounce glasses of water a day. But the truth is that different people need different amounts of water.  Body size, activity level, stress level, hormonal fluctuation and weather all contribute to the amount of water you need.  Water is the best option for staying hydrated although fruit such as watermelon, juice, green and herbal teas, limited coffee and most all fruits and vegetable contribute to your daily water intake. Avoid sugary, high calorie empty drinks like soda.

Tips for staying hydrated; drink water with your meal. Order a glass of water before your meal in a restaurant and drink it while looking over the menu. Keep a bottle of water with you whenever possible. Drink green tea; eat lots of fruits and vegetables. Add a little flavor with PRE a prebiotic that is sweetened with stevia. Water down your fruit juice or add pieces of fruit to your water such as raspberries, strawberries, lemons and limes.

Remember every cell, tissue and organ in your body depends upon hydration, so drink up and keep your body-mind refreshed, strong and youthful.

Tuesday, May 01, 2012

The Dancing Warrior

Zap Cellulite with the dancing warrior! I’m adding a new move to Aero*boga – it’s called the dancing warrior. It’s a march with a lunge forward and a step back. Studies show (Quincy College in Massachusetts) that lunges are the best weapon against cellulite. That’s because lunges build lean muscle in the butt and thighs, two cellulite prone zones. Tight thighs and butt reduces the jiggling dimpling effect of cellulite. Watch that your knees don’t creep past your toes and that you press the heel of your front foot into the floor while bringing your arms in front, hands raised over head for added aerobic effect.  Do three sets of 12 to 20 reps on each leg, three to four times a week.

Monday, April 02, 2012

Chia Seeds

Beyond watching tiny little ceramic chia pets grow something green, chia seeds are a good source of fiber and are rich in antioxidants and ALA(alpha linoleic acid), the plant based omega-3 fatty acid. A chia seed it turns out delivers more omega-3 than flaxseed.

Once a staple of the Aztec and Mayan culture these seeds have been rediscovered. My daughter works in a restaurant that serves chia muffins. Not only do they taste good but they are good for you. If you’re in LA check them out at Le Pain. Chia seeds have been shown to help manage blood sugar for diabetes, protect the heart and there are reports that they give runners and athletes energy. They are light and easily digestible. You can purchase them in health food stores. Sprinkle them on yogurt, salads, cereals and mix into a smoothie. At only 66 calories for 2 tablespoons, chia seeds are a great way to get your omega-3!

Friday, March 02, 2012

Eat Your Greens!

Your mother told you to eat your greens and you told your children to eat their greens. Green vegetables and especially leafy green vegetables are a great source of minerals such as calcium, iron and phosphorous as well as Vitamins C and A. Try Swiss chard. This vegetable is low in calories and high in alkaline ash which means it balances out the acidity of other foods we eat, such as meat and sugar. Because it contains a great deal of vitamin C and vitamin A, it helps to ward off colds and is beneficial to the digestive system. It is best not to overcook it as its vitamin and mineral content will be reduced. Sauté a little minced garlic and mustard seeds in olive oil. When the seeds are toasted and the garlic is brown toss in chopped Swiss chard and stir until slightly wilted. Swiss chard makes a great healthy side dish that is low in calories, fights colds and brings balance to the chemistry of your body.

Thursday, February 02, 2012

Not tonight dear I have a headache

Sitting at a computer screen intensely concentrating can be the cause of a tension head ache. Ever feel it in your neck creeping up behind your eyes? It’s your body communicating its need to stretch, release and let go. Headaches come and headaches go. We say someone gives us a headache which is a kinder terms than saying they are a pain in the A—!  Nobody gives you a headache. To successfully get rid of a headache, get up stretch, breathe and smile. Whatever the aggravation or the tension, remember it will pass. Better than a pill or a drink five minutes of yoga will successfully get rid of a headache. For a simple tension headache try this; sit quietly and close your eyes, inhale as you raise your shoulders up towards your ears and exhale as you lower them. Do this for one minute to successfully get rid of your headache. And if you would like to know how to get rid of a headache with music go to e-how, health, search, doctor Lynn and watch the video how to get rid of a headache with music!

Monday, January 02, 2012

Healing Bunions and Joints Naturally

Bunions are deformities of the big toe affecting the joint. Generally made worse by wearing pointy narrow shoes however bunions are also hereditary.  The joint of the big toe protrudes out as the toe slide in towards the other toes. Diet is important when it comes to pain and inflammation in the joints. Watch your protein intake and eat pineapple. Bromalain an enzyme found in pineapple is known to relieve painful swelling. Eat whole pineapple two times a day or you can get a bromalain compound at most health food store.

Exercise - gently pulling the joint back into position helps to relieve pain and strengthen the toe. Lay on your back. Pull your legs up and in with knees bent and feet flexed up towards the ceiling. Grab the big toes with your hands, pull slightly outward on the toes and drop your shoulders back to the floor. Hold and take 5 breathes – then release.

Tuesday, November 01, 2011

Increase metabolism naturally

Ok, so the holidays are coming and you want natural way to increase your metabolism, right? Well you’ve heard green tea will do it. But did you know adding a little mustard to your diet can increase metabolism? It’s called the thermo genetic effect. When we add certain foods to our diet we can increase our metabolism because these foods literally heat up the body, improve circulation and require energy to digest them. Now the addition of foods such as mustard, hot peppers and green tea is not all that significant but it’s important to remember that to control weight and to improve health is a synergistic process. We can’t look to one thing to be the “magic bullet”. Lean protein is the best thermo genetics food as it takes a lot of work to digest protein, thus burning more calories. When we add other foods such as mustard we increase the effect. Mustard is virtually void of calories so that makes it a good dressing and spread for lean meats. An added benefit is that mustard seeds are a good source of omega3 fatty acids which also helps to increase metabolism and improve both heart and brain functioning. Here is an easy and healthy side dish recipe from my new book; Recipes for Health, Sex, Happiness and Love; what else is there? I served this with lean chicken breast in an apple mustard sauce.

1 Bunch of fresh kale, 2 tablespoons of mustard seeds, a tablespoon of olive oil, several button mushrooms sliced and the peel from one small orange cut into small slivers. Heat oil and toast mustard seeds in the oil, add chopped kale, mushrooms and orange slivers and sauté until kale is tender.

This is a great side dish helping you get your omega 3, calcium and vitamin C and D.

Friday, September 02, 2011


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. Certain foods such as berries are an excellent choice when it comes to lowering inflammation. But more important than simply eating one food is eating 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 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!)

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!

Wednesday, August 03, 2011


Tomatoes- summer gardens are bursting with them so now is a great time to eat fresh vine ripened tomatoes. Tomatoes decrease the risk of cardiovascular disease, cancer and osteoporosis. New research shows that the lycopene in tomatoes is beneficial when it comes to osteoporosis. A degenerative condition, osteoporosis is a chronic, silent disease that gives no warning. It is a weakening of the bones that only becomes apparent when there is a fracture or pain. That’s why we need to get bone scans and make sure we get plenty of nutrients, like lycopene, that support bone health.  More than 10 million Americans, 8 million of them women suffer from this debilitating disease. Scientists believe that cooking the tomatoes increases the effect of the lycopene. Make homemade spaghetti sauce or vegetable lasagna. How about roasted tomatoes as a side dish? Whether you say tomato or tomato it’s time to enjoy summer’s bountiful fruit. Don’t forget to engage in weight baring exercise. Try my aero*boga™ class for a complete workout.