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Designed specifically for patients with spinal cord injuries and others who benefit from seated exercise. The video offers both aerobic and resistance/strength training exercises, and includes safety tips and other guides for an effective workout for better health.
Exercises like these were ideal while I healed from hip replacement surgery and was unable to walk for long periods. Check it out!
Be Well. ~Tiffany
For those who know me…or who have read my resource guide…or viewed the Nourish page of my 3 Key Concepts to Improved Health, I’ve shared that my current meal plan has evolved over time. The food I ate as a child was different from the food I ate as a young woman - a pregnant mom - and has continued to change during my 30’s, 40’s, and into my 50’s. Much of this was due to personal taste, making my own choices as an adult, and personal preferences.
Education, trial and error, and my health status led me to Dr. John McDougall and The Starch Solution. Whether you are interested in a plant-based diet, or simply want to add more vegetables and fruits to your meals, my recommendation is this, “Eat what you want and hold yourself accountable for your choices.” Food is impactful in regards to our health and can either harm or heal.
The content below was shared within Whole Communities in response to an article asking whether or not some people may not benefit from eating a plant-based diet. The easy way to find out is simply to try it and see for yourself. Though there may be medical reasons why this way of eating may not be helpful. How will you know unless you’ve either implemented this approach? I’ve tried the high protein approach, I’ve followed a number of fads such as the grapefruit diet, fasting, the lemonade diet, and even national chain diets such as Weight Watchers. Each of these methods failed, didn’t offer sustainable results, and I felt awful. The Starch Solution works for me and I have achieved health results that astound my healthcare providers. Maintaining a lean weight is helpful for my artificial joints but is the least of my concerns…feeling better and managing my overall health motivates me.
The answer I provided may help you consider this way of eating to better manage your own health.
Dine Well. ~Tiffany Anderson, LMT, RMT, BS, CHES
My background is in Health Education, and I embraced a whole food approach about 7 years ago. Eating this way has helped me to manage my own chronic conditions of arthritis, asthma, Hashimoto's disease, shingles, and dual posterior hip replacement. My medical team are impressed and often baffled at the optimal results I am achieving, especially while reading the results from my bi-annual blood work. At 57-years-old, I am maintaining a weight of 128-130 lbs, I exercise for 60-90 minutes daily, require minimal thyroid medication, and recently traveled to hike the ruins of Teotihuacan and the surrounding area (with a much younger tour group) and experienced only minimal discomfort.
While I am coaching, mentoring, or teaching others about eating a plant-based diet I open the discussion with a disclaimer...this way of eating isn't for everyone. I believe that an adult should educate themselves about their food, eat whatever they want, and simply accept the consequences of their dietary choices. Plant-based eating impacts every aspect of my lifestyle which is challenging for many people to even consider, let alone adopt full-time. The rewards I experience are worth every minute I spend towards meal planning, shopping, prepping, cooking, and dining. I have a much healthier relationship with food now that I view nutrition as lifestyle medicine. My meals are still beautiful and delicious - though most importantly, my meals are nutritious, satisfying, and healing.
-Tiffany Anderson, shared 10/8/2022 with Whole Communities
Everyone can improve their balance regardless of age, ability, or fitness level. From toe tapping to leg lifts to Tai Chi Prime - there are balance routines available 24/7 thanks to the virtual landscape. View and download a PDF of the Otago Exercise Program (a course delivered by physical therapists), the PDF offers visual descriptions of each exercise as well as a printable exercise calendar. Find it here.
The 20-minute Balance Walk by Fabulous50s is one of my favorites...I’ve incorporated this workout into my fitness routine at least once or twice per week and have seen a tremendous improvement in my balance. Plus, I’ve added a 5-minute balance routine that is ideal for beginners. A comprehensive list of evidence-based falls prevention programs is available from the National Council on Aging which means you have plenty of options to choose from! No excuses…improve your balance and prevent falls.
Be Well. ~Tiffany Anderson, LMT, RMT, BS, CHES
Founder, Anderson Therapeutics
Author - Butternut to Bionic: A Resource Guide for Hip Replacement Surgery
The feet are complex structures that can sustain an enormous amount of pressure, provide flexibility, and hold our bodies erect. Our feet are comprised of 52 bones, 33 joints, 19 muscles and tendons…take a moment and look down towards your own two feet. Are you taking good care of them? If not, this week is the perfect time to know your risks by taking a FREE falls-checkup during National Falls Prevention Week, September 18-24.
Unfortunately, our feet are too often ignored, can become rigid, and may stiffen over time due to any number of reasons such as poor choices in footwear, illness, injury, or mobility concerns. Realize that it is important to articulate your feet, spend time walking barefoot if you can, and stretch your feet and toes often.
Invest in the health of your feet. Check out these 5 foot strengthening exercises, contact a qualified alternative healthcare provider to receive foot reflexology, schedule a visit with a podiatrist to address medical concerns, and treat your feet to regular Epsom salt soaks to relieve tension, swelling, and strain.
Be Well! ~ Tiffany Anderson, LMT, RMT, BS, CHES
*Portions of this post was first published on November 30, 2017.
September 18th - 24th, 2022
Join the National Council on Aging in observing Falls Prevention Awareness Week, September 18-24, 2022. The week is a national health campaign observed on the first day of fall to increase awareness around falls health and injury prevention.
The NCOA has created Falls Free Check-Up, an online screening tool that can serve as a first step for older adults to learn more about falls risk and steps to prevent falls and accidents. To take the Check-Up, click the red button below.
Readers - here are a few of my fall prevention tips…practice balance exercises daily, stabilize your core, strengthen and protect your joints, and wear sensible shoes. There are free falls prevention classes available at a variety of facilities like senior centers and health centers across the U.S., find one near you here.
Say no to falling and Be Well. ~Tiffany
Cold and flu season is right around the corner - are you taking steps to avoid becoming sick?
Simple choices can strengthen your immune system and protect your health. Lifestyle choices such as avoiding tobacco, eating plenty of vegetables and fruits, exercising regularly, getting enough rest, maintaining a healthy weight, and if you do drink alcohol...drink in moderation. Do these suggestions sound familiar? Lifestyle choices can have a powerful and positive impact on your health. *
Additional steps to boost immune health and prevent illness include:
Spending time in nature (forest bathing!) and enjoying moderate time in the sun.
Drinking herbal teas.
Meditation, prayer, and deep breathing techniques.
Thymus Thumping. Learn about this lymphoid organ and how thymus thumping can benefit you and your family. Check out this video demonstration and/or these easy to follow steps on a patient education sheet from the Seattle Children’s Family Resource Center, titled, The Three Thumps, here.
This information is not a substitute for medical advice. Take what is useful, investigate these options, and speak to your physician before incorporating something new into your personal wellness plan.
Now, more than ever, take good care of yourself to prevent illness, and invest in your health.
Be Well. ~Tiffany Anderson, LMT, RMT, BS, CHES
Founder, Anderson Therapeutics
*This post is an excerpt first shared in the September 2019 Anderson Therapeutics monthly newsletter, emailed to subscribers, and archived online. Please note that monthly newsletters shifted to seasonal/quarterly editions beginning March 2020. Read the September 2019 issue in it’s entirety here.
Image courtesy of Adobe Free Stock photos. https://stock.adobe.com/search?k=thymus+gland
An internal medicine specialist, and several of my own medical practitioners, encouraged me to follow a simply daily habit to support liver health.
Lemon water 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. Drinking this blend early in the day is important since you’ll want to have an empty stomach which allows the lemon water to enter the digestive tract more quickly. Remember, the complex act of digestion requires energy…which is why it’s best not to overeat in the evening. Do your best to eat your evening meal a few hours before it’s time for sleep. Other benefits of lemon water include:
Liver health: The liver is a crucial organ that helps to restore and detoxify our body. Lemon juice supports liver health, activates digestive enzymes, and improves bile production.
Anti-inflammatory properties: Lemons are natural diuretics, helping to remove waste, alkalize the body and balance pH levels. and can relieve pain related to rheumatism. Lemon water also increases metabolism and is a natural appetite suppressant - by adding lemon water to your morning routine, you may even lose a bit of excess weight!
How much lemon water and how often? The recommendation is to squeeze 1/4 to 1/2 of a small lemon into a cup of water and drink daily. Why do I prefer warm water? Simply because it’s less taxing on my stomach early in the morning…if you prefer cool or cold water, go for it! Adding an adequate amount of water to the lemon juice is important, the acidity of undiluted lemon juice can damage tooth enamel. After drinking the mix, rinse your mouth to protect your teeth.
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
*Portions of this blog first posted on June 7, 2018
