Lemon Water Benefits...

Starting your day with a cup of warm water and fresh lemon juice offers significant health benefits. Lemons contain vitamin C, riboflavin, thiamine, niacin, vitamin B-6, and minerals such as zinc, calcium, and potassium. Lemon water is hydrating, energizing, and supports digestion. Other benefits include:

Liver health: Our liver is very active while we sleep. The liver helps to restore and detoxify our body. Lemon juice supports liver health, activates digestive enzymes, and improves bile production.

Anti-inflammatory: Lemons are natural diuretics, helping to remove waste, alkalize our body and balance pH levels. improves digestion, and can relieve rheumatism pain. Lemon water also increases metabolism and is a natural appetite suppressant - you may even lose a bit of weight!

Be Well! ~Tiffany

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Managing 'Gut' Health...

Probiotics, prebiotics, and microbiota are all the rage to increase the 'healthy bacteria' in our gut. These organisms assist in immune function, aid digestion, help us absorb nutrients efficiently, and even improve brain health. I recently read a 3-day gut health makeover written by Ann Pittman Taylor. Check out these interesting highlights:

The bacteria in your gut microbiome are like factory workers keeping your body's systems running smoothly - from digestion to your immune system to metabolism. They produce vitamins, alter fat storage, and even impact blood sugar.

Like a forest filled with wildlife, your gut is an ecosystem. If you reduce your microbial diversity, you reduce your resiliency. Your diet influences diversity, but so do some common practices, such as obsessive cleanliness and spending the majority of time indoors.

How to improve gut health?

  • Eat more whole grains like whole barley, corn, and oats.
  • Prebiotics are found in whole-wheat bread, garlic, oats, onions, bananas, and celery.
  • Probiotic rich foods include sour dough bread, miso, tempeh, and kombucha.

Be Well! ~ Tiffany

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Understand to Be Understood

An often neglected communication skill is listening. Practice this skill when you listen to music. Notice when your mind wanders, any chatter or conversations that arises in your mind, and judgements whether positive or negative. This interactive form of meditation can help you to better understand yourself, notice when and how you react, and focus your attention.

- Gabriel Garcia Marquez

- Gabriel Garcia Marquez

Results & Next Steps

After a stress filled day and near injury dumping a motorcycle, one of my challenge goals evaded me. Over the past 10 days I maintained my weight of 145 lbs. rather than losing. However, I did lose 1/2" on my legs, 1" on my hips, and 1" on my waist. Weight loss continues to be a goal, plus managing stress and pain, and improving my sleep. Shifting away from post-menopausal hormone therapy last fall led to weight gain and a heavy, bloated feeling. That added weight is a burden to my artificial hips, overworks my heart and organs, and I am not happy with how I feel and look. Ten pounds is a big deal, and losing 10-pounds has profound effects.

My next step is a Potato Reset. Some may recall that last year I followed Spud Fit for 3 weeks and lost over 10 pounds. Both Spud Fit and Potato Reset are in harmony with the eating plan I follow, The Starch Solution...there is simply a strong focus on eating mainly potatoes with both. Check out the free 3-day jumpstart guide for meal ideas and how it works. Join along and feel free to contact me with questions and coaching options.

Email: tiffany@andersontherapeutics.com

Be Well! ~ Tiffany

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Makeover - Day 10 & Happy Mother's Day!

I apologize for the late post - the holiday was a full day for me. My gift to me was day one of a motorcycle riding class and then I spent late afternoon and evening visiting my son. Hope everyone had a great holiday!

Woke early to be at the class by 7:45am and had my usual hash browns & hot sauce combo for breakfast. Missed having time for my workout! The endorphin rush helps so much to manage my pain and energizes me. The course did not fare as well as I had hoped...took a bit of a spill, experienced a great deal of numbness in my right hand, and was a nervous wreck! Stress levels went right through the roof.

Lunch/snack sack: 3 roasted Russets, cucumber (sliced), apple, multi-grain bagel with avocado, large roasted yam.

Tapas dinner with son 5:00pm: Baked corn tortillas with salsa and blueberries for dessert

Late night snack 9:00pm: Packet of instant grits with blueberries, stevia, and soy milk.

Slathered on a heavy layer of Epsom gel onto my arms and shoulders and slept.

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Makeover - Day 9

Welcome! Woke early this morning, 5:30am, feeling fairly rested prior to an early morning shift at the spa (8:30am-3:00pm). Few household chores to attend to since I am seeing my mom today to celebrate Mother's day. Enjoyed 2 cups of coffee with stevia and plant based creamer.

Breakfast 7:30am: Hash browns, hot sauce, and sea salt + oatmeal with cherries, stevia, and oat milk.

Snack/lunch sack: Grazing on peas with dill & cayenne, roasted potatoes, large roasted yam, celery sticks, and an apple. I have a full schedule today...5 1-hour appointments back to back. We have 15 minutes between each client to clean/prep the room and grab a snack hence the quick and easy to eat foods. [Brought home 1 Russet, the yam, and celery sticks...will take for lunch tomorrow.]

Dinner 4:00pm: Salad bar (spring greens, beets, yellow peppers, quinoa, jicama, carrots, mushrooms, red onion, strawberries, balsamic vinegar) from local grocery store, sourdough wedge, banana