12 Days of Wellness - The Benefits of Lemon Water

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: 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 pain related to rheumatism. Lemon water also increases metabolism and is a natural appetite suppressant - you may even lose a bit of weight!

How much lemon water and how often? Squeezing 1/4 to 1/2 of a lemon into a cup of water and drinking daily is recommended. An adequate amount of water is important, the acidity of undiluted lemon juice can damage tooth enamel. The Cleveland Clinic has more to say about the benefits of drinking lemon water here.

This information is not a substitute for the medical advice of physicians. Take what is useful, investigate these options, and speak to your doctor before incorporating something new into your personal wellness plan.

Be Well! ~Tiffany Anderson, LMT, RMT, BS, CHES

*This content first posted June 7, 2018

12 Days of Wellness - Festive Holiday Hash Browns

These healthful holiday hash browns are a family favorite.

What makes these hash browns festive? They are packed with the vibrant white, red, and green colors that I associate with the December holidays. The batch pictured (*image mine) also includes chopped red onion and was served with a splash of hot sauce making it a colorful, tasty, and highly nutritious* meal. Here’s how I make them:

• Prep: I start by placing a thin layer of frozen oil free hash brown potatoes into a dry 12-inch nonstick frying pan. Then I add crumbled frozen spinach, frozen chopped broccoli, and sliced grape tomatoes. A final layer of potatoes covers the added veggies (sandwich style) and a sprinkle of chopped red onion finishes the mix. I also add 1 to 3 Tablespoons of water (distributed evenly) before placing a loose fitting lid on the pan…the water and lid helps to steam, brown, and crisp the ingredients.

• Heat: I use a gas range and cook the hash browns on medium-high for 11 minutes, flip the potato and vegetable mix over, then cook for another 7 minutes or until the potatoes are brown.

• Eat: The results are crispy, veggie packed hash browns that are easy to make, satisfying, and economical.

Are you a fan of hash browns? I make this dish often and will add a variety of vegetables depending on what is in season. Not a fan of potatoes? My motto is…eat what you like. There are of course consequences to any dietary choice - potatoes are one of many whole foods that works for me.

Disclosure - I am an author and Health Educator, not a dietician, nor am I a professional chef. This information is provided as advice and not meant to substitute medical care. This meal is an example of how my everyday meals align with The Starch Solution.

Dine Well, Happy Eating, and Happy Holidays!

~Tiffany Anderson, LMT, RMT, BS, CHES, Founder of Anderson Therapeutics & author, Butternut to Bionic: A Resource Guide for Hip Replacement Surgery

*Unable to see image? See it on social media and follow the Anderson Therapeutics blog.

*The nutrition of this meal is based upon the guidelines of a whole food plant-based oil free diet. I follow The Starch Solution which offers dietary recommendations by Dr. John McDougall and his wife and retired nurse, Mary McDougall.

12 Days of Wellness - Protect Your Knees!

The knee joint is sadly our weakest, and the joint most likely to fail. There are over 4.7 million  Americans living with knee replacement, versus 2.5 million living with hip replacement. Your knees may seem like simple hinges, though this complicated joint is prone to misuse, fatigue, and most importantly...lack of use. The simplest way to protect your knees is to lose excess weight. Shedding as little as 5 pounds can remove 25 pounds of pressure from this fragile joint. Additional ways to support knee health include:

• Wearing quality shoes; avoid high heels and thinly soled shoes

• Change your position often when sitting for long periods

• Use a foam pad when kneeling to reduce pressure

• Strengthen the joint; with moderate exercise such as walking or one of these 8 exercises

Be Well! ~Tiffany Anderson, LMT, RMT, BS, CHES

Author, Butternut to Bionic: A Resource Guide for Hip Replacement Surgery

Image by Angelo Esslinger from Pixabay

*This post was first published on January 4, 2018.

12 Days of Wellness - Exercise Every Single Day

Our bodies are designed to move! The keys to longevity and aging well are to fuel your body with high quality food, receive adequate rest daily, and move your body with some form of fitness every single day. Keep it simple and uncomplicated!

Choose a form of exercise that you enjoy, that challenges you, and one that fits your current level of fitness. Limited mobility? Try seated exercise such as chair aerobics. No gym? Use YouTube to stream a wide variety of exercise videos suitable for every age and ability level. New to exercise? Begin with gentle stretching, walking, or check out water aerobics!

Prior to the pandemic I worked out daily at the gym, beginning with a warm up on the treadmill or elliptical and strength trained 3 times per week. Amid the shut downs I discovered Fabulous50s via YouTube and am hooked! Luckily, my living room has ample space for cardio routines, a mini elliptical, and a set of free weights for strength training days.

Be Well and Keep Moving! ~Tiffany Anderson, LMT, RMT, BS, CHES

12 Days of Wellness: Living Wills - An Act of Generosity

In my December 6th, 2018 wellness blog I discussed estate planning and end of life care. Some may find this topic inappropriate during the holiday season, though I disagree. Families and friends tend to spend more time together this time of year. What better time to have candid discussions regarding end of life plans with those closest to you? Plus, depending upon your spiritual and/or religious beliefs…this is a time that the acts of birth, death, and renewal are on the minds and hearts of many.

The last task I completed on my estate planning to-do list was to finalize what will happen with my body after I have passed away. I decided to donate my body to science, specifically, to the University of Utah medical school anatomy lab. I am an alumni of the University of Utah, understand the importance of research, and received some of my own training in a cadaver lab. Coincidentally, the December 2018 edition of the University magazine Continuum included a 6-page article discussing the importance and purpose of the body donor program. The article speaks of this type of donation as a “final act of generosity”, and I wholeheartedly agree with this sentiment. My family and I appreciate that by donating my body to science I am providing future healthcare practitioners a vehicle in which to learn from. In exchange, I receive free embalming, cremation, and requested that my ashes are returned to my son after the work my body provides is complete. If you are interested and wish to learn more, follow this link:

https://continuum.utah.edu/features/a-virtuous-circle/

Be Well!

~Tiffany Anderson, LMT, RMT, BS, CHES

Founder, Anderson Therapeutics & Author, Butternut to Bionic: A Resource Guide to Hip Replacement Surgery

12 Days of Wellness - Fall Asleep and Stay Asleep

Winter…the perfect season to focus on improving sleep. Dark days and cool temperatures naturally beckon us to a deep state of slumber. Quality sleep is essential for good health, and crucial to those of us who are managing chronic conditions.

For decades I struggled with sleep deprivation. After making a few lifestyle changes I currently experience the best sleep of my life! Check out the Rest section of my 3 Key Concepts; this is where I share resources and tips that help me to fall asleep and stay asleep. Consult your doctor to see if my resources may help you as well. I find that sleeping between 5-7 hours per night is best for me. Here are a few quick tips…

• Cut down on caffeine - Caffeine is a tough addiction though I feel better and sleep more soundly when I avoid this powerful stimulant. Added bonus is that I no longer experience high blood pressure.

• Schedule relaxation time - Sleep rituals and nightly routines guide me towards better sleep. This time can be as short as the time it takes to brush your teeth. I wind down using meditation with healing sounds, guided imagery CD’s, and music designed for deep sleep.

• Eating a small plain baked potato or other fat-free starch an hour or so before bedtime eases anxiety or the blues, provides 100-200 nutrient rich calories, and helps me to sleep more soundly.

Be Well and Sleep Well! ~ Tiffany Anderson, LMT, RMT, BS, CHES

Image by Pexels from Pixabay

This post first published on October 11, 2018.

12 Days of Wellness - Managing Inflammation

Inflammation is a common symptom. I can easily experience swollen ankles and puffiness around my eyes depending on how I am taking care of myself and managing my chronic conditions. To alleviate these complaints, I typically reach for ice. I also elevate my legs and feet daily, and of course, watch my diet. Ideally…I do my best to avoid inflammation.

Inflammation is a response from our body.

The inflammation response shows up in our bodies due to a variety of factors…such as injury, chronic conditions, infections, side effect of certain medications, and specific ‘trigger foods’ that can cause bloating.

Rather than reaching for another pill, I opt for natural remedies and lifestyle medicine to manage inflammation.

Inflammation is a reaction that we have control over. We take control when we educate ourselves and become a more active participant in our healthcare practices. Check out the article (link below): Inflammation 101, by Andrew Beauchesne who received his master’s in Nutritional Epidemiology from Tufts University Friedman School of Nutrition Science and Policy. The article describes the mechanics of inflammation and how to better manage it.

Be Well. ~Tiffany Anderson, LMT, RMT, BS, CHES

Founder, Anderson Therapeutics & Author, Butternut to Bionic: A Resource Guide to Hip Replacement Surgery

*This blog first posted November 29, 2018