Recipes and Health Tips from November’s newsletter:

Gravy Made From Broth and Brown Flour:
1 whole onion cut in to rings
3 Tbs flour browned in a dry skillet
3 cups boiling veggie or chicken broth added to the brown flour a little at a time while whisking to prevent lumps. Add the onion rings, garlic powder, black pepper to taste, and a drop or two of Worcestershire sauce.

Exercises to Keep Your Core Tight:

Bird-Dog/Cross Crawl: Get on hands and knees. Slowly lift your right hand and straighten it out in front of you, while lifting your left leg to straighten it out behind you. Look forward and tuck your belly button in toward your spine. Hold this exercise for 10-30 seconds, before switching sides. This move will strengthen your multifidi muscles that run along your spine and stabilize your vertebra. Strong multifidi will keep you injury free!

Planks: Drawing your lower abdomen inward toward your spine, balance on your toes and elbows (see picture). Be sure to keep a straight line from your shoulders to your heels. Hold for as long as you can, while keeping your abs tight and your shoulders relaxed.

Toe Taps: This is a slightly more difficult version of the oh-so-familiar crunch that works the entire body of ab muscles. Start by lying on your back. With hands behind your head and elbows kept straight out to the sides, lift bent legs and chest upward towards each other. Keep knees at 90 degrees. Slowly lower legs and shoulders back down to the ground.

Supermen (or Superwomen!): Lie face-down on the floor, with arms extended in front of you. Slowly lift arms and legs off the ground, simultaneously, so that arms and legs are about 4-6 inches off the ground. Hold for a few seconds before slowly lowering. This will help to strengthen your lower back and help to decrease lower back pain.

Recipes and Health Tips from October’s newsletter:

Vanilla Pumpkin Pudding:Makes one serving

One 6-oz. container nonfat vanilla yogurt mixed with 1/2 cup canned 100 percent pure pumpkin puree and topped with optional 2 tablespoons chopped walnuts and 1 tablespoon wheat germ. (Look at your yogurt ingredients and make sure it does not have too much sugar or any artificial sugars)

Nutrition (without optional nuts and wheat germ):

100 calories
6 grams protein
0 fat
0 saturated fat
20 grams carbohydrate
3.5 grams fiber

* Provides ample calcium, beta carotene and potassium

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Classes and Seminars

Lifestyle Changes are a huge component in your healing, thus we offer a number of classes and seminars that are open to the public and would love to include you in our talks and education opportunities! Most classes are free, but please contact us to register and save your spot!

If you have a topic about which you’d like to learn more, please let us know! We’re always looking for ways to spread health education to the community.

Upcoming Classes and Seminars:

See our Left Sidebar for upcoming classes.

If you have an idea for a group or class you would like, please contact us and we will do our best to put it on.