Winter Health Talks

Winter Health Talks

Join us for our FREE health talks! Friends & family are welcomed, give us a call to reserve your spot @ 410-717-6610.
*From 6:30-7:15pm on Mondays unless otherwise indicated*

 

 

 

 

 

December 10th: Cholesterol – Myths & Truths

December 17th: Anxiety & Depression

January 7th: Skin Health – eczema, psoriasis, acne, rashes

January 21st: Stress Relief & Mindfulness Techniques

February 4th: Is sugar sabotaging your health?

February 18th: How to have happy & healthy skin

March 4th: Anti-inflammatory cooking tips

March 18th: Stretching & muscle strengthening

April 1st: Healthy household cleaning

April 15th: Women’s health

April 29th: Digestive dysfunction

We Are Women!

We Are Women!

A woman’s body goes through many different changes throughout life. Following a healthy diet, exercise routine & mindfulness practice will help keep your body in balance and at ease for these various & sometimes difficult stages.

Menstrual Madness

Tips to ease cramps:

  • Foods to focus on: Getting enough calcium, magnesium, Vitamin D, good fats & iron are important during your menstrual years.
    • Dark chocolate, yogurt, salmon, broccoli, pumpkin seeds, eggs, nuts, bananas, chamomile tea, dark leafy greens like spinach, kale & bok choy, oats, ginger etc.
  • Drinking lots of water actually prevents your body from retaining water, so even if you’re bloated make sure you are getting enough hydration. Avoid alcohol, carbonated beverages and caffeine.
  • Raw cacao (1 tbs) is a great source of iron and magnesium, two minerals women commonly can be deficient in. So, chocolate is GOOD 😊
  • Raspberry leaf tea helps tone the uterus and pelvic muscles.
  • Focus on gentle & restorative workouts rather than high-intensity like barre, Pilates, yoga, walking & biking.
  • Chiropractic adjustments can help provide pain relief, especially in the lower back and uterus area.

PCOS

PCOS occurs when a woman’s hormones are out of balance, which can lead to problems with fertility and menstrual cycles, weight gain, and cysts on the ovaries.

Natural solutions:

  • Drinking 1-2 tbs of apple cider vinegar (with “the mother”) diluted in water/tea/smoothies every day. This will help improve the body’s natural elimination system while balancing pH levels to help control bacteria, candida and yeast.
  • Eat a 95% whole foods diet focusing on vegetables, nuts, seeds, legumes and leafy greens.
  • Eliminate processed foods & sugar.
  • Probiotic foods like kombucha, sauerkraut, kimchi & miso.
  • Iron-rich food like spinach, kale, goji berries, lentils & chickpeas are great if you have low iron.
  • Focus on gentle & restorative workouts rather than high-intensity like barre, Pilates, yoga, walking & biking.

 

FUN FACT: Women who eat at least 10g of fresh mushrooms each day (about one mushroom per day) have a 64% DECREASED risk of breast cancer & when you add in a daily cup of green tea, there is an 89% DECREASED risk of breast cancer!

 

Pregnancy

  • Raspberry leaf tea helps tone the uterus and pelvic muscles.
  • A nutrient rich, whole food diet will nourish you and your baby. Focus on a good variety of fresh vegetables, fruits, beans and lean meats. If you are craving sugar, eat protein & good fats instead.
  • Drink 2-3 liters of water per day and avoid artificially sweetened drinks and all sodas.
  • Natural magnesium supplements can help with morning sickness, fatigue & constipation.
  • Using an exercise ball as a chair can help keep the pelvis forward and in good alignment.
  • Balance physical activity with rest.

Menopause

  • Supplements: E-manganese, Symplex F, Pituitrophin PMG, Calcium Lactate
  • Foods:
    • Soy (unprocessed) contains high levels of estrogen-like compounds which mimic natural estrogen. It can help decrease hot flash frequency and severity – edamame is a good source for unprocessed soy. Stay away if there is a known breast cancer risk.
    • Black cohosh: can help reduce production of LH (luteinizing hormone – causes hot flashes).
    • Eat regular meals throughout the day.
    • Healthy fats and fatty acids, dairy, eggs, leafy green vegetables, kelp.
    • Full fat foods like walnuts/almonds, flax seed, chia seed, berries, bananas, plain yogurt or coconut yogurt if you’re sensitive to dairy.
    • Avoid hot flash triggering foods like caffeine, alcohol, sugary and spicy foods.
    • Yoga, meditation & other relaxation techniques.

Open & Strengthen Your Hips

Women tend to carry their stress in their hips. Stretching and strengthening the muscles around the hips is a great way to release tension and stress on the spine. Always complete both sides/legs with stretching, and remember that one side may feel different than the other.

Cow Face Pose: For this pose, imagine a really tight “criss-cross” seated position. Bend your right knee to face the front of the mat, and then bend your left knee the same, and stack it right on top of your right knee. The soles of both your feet should ideally be facing up. It’s ok if you cannot come into the full position at first. Sit on a block or blanket for leverage and try again. Make sure both sit bones stay on the ground, or block/blanket, and breathe deeply. Fold forward for an added challenge. Switch after 3 minutes for a great release.

Half Pigeon Pose: For this pose, begin in a downward facing dog position. From there, swing your left (or right) leg through your hands, bending at the knee and facing the sole of your foot up. Lay your knee flat on the mat and to the side just enough so that you are not lying on it as you lean forward. Ideally, your shin is parallel to the front of the mat, but this won’t occur until you are very open in the hips. For now, it is ok for the shin to be slanted. The most important part of this pose is that you first align your hips. Distribute your weight evenly so that you are not leaning to the left or right side. If you cannot align your hips, place a block under your left sit bone – this leverage will help you as you begin to open up tight hips.

 

Watch the full health talk on our Facebook by clicking here!

Who Do We Help?

Who Do We Help?

Our purpose at the Natural Health Improvement Center is to empower as many people as possible to achieve vibrant and optimum health through education and natural means, without the use of unnecessary drugs and surgery, and to pass the benefits along to future generations.

What kinds of people do we treat? If you can relate to one or more of the following, Dr. Lisa can help!

  • Spring and fall allergies that bring along sneezing, coughing, wheezing etc.
  • Sensitivity to animals & considering giving up a pet due to allergies
  • Chronic fatigue
  • Depression and anxiety
  • Headaches, migraines, concussions
  • PMS, PCOS, hot flashes, cramps
  • Hormonal issues including thyroid, prostate, adrenal etc.
  • Food sensitivities
  • Digestive problems like acid reflux, IBS etc.
  • Sensitivities to perfumes, soaps, chemicals, hydrocarbons, scented candles, dryer sheets, smoke etc.
  • Past sports injuries
  • Feeling achy all over

We help people who are tired of their medical doctors telling them to take medications when they know the medication just hides the underlying problem.

We help people who know that food is the best medicine to help the body thrive.

We help people who know their body can heal but need a guide on their journey to health.

Upcoming Health Information Talks

Upcoming Health Information Talks

Join us for our next upcoming Health Information Talks @ the Natural Health Improvement Center of Columbia, MD! Give us a call to reserve your spot today 410-717-6610.

Patients who bring guests to any health talk will receive one entry per guest in our raffle to win an Instant Pot!

From 6:30-7:15 on Mondays unless otherwise indicated

October 1st: Immune Essentials

October 15th: ADD/ADHD, Concentration, Memory, Studying etc.

October 29th: Women’s Health, Menopause, PMS, Foggy Brain, Hot-Flashes etc.

November 12th: Digestive Dysfunction, Acid Reflux, Bloating etc.

November 26th: Men’s Health, Prostate etc.

December 10th: Cholesterol – Myths & Truths

December 17th: Anxiety & Depression

January 7th: Skin Health – Eczema, Psoriasis, Acne, Rashes

Healthy Lunches

Healthy Lunches

Nutrition & The Body

A school lunch box can potentially make up to 30-50% of our child’s daily food intake.

Effects of poor nutrition, especially with children, go beyond weight gain. A child who eats too much fat, sugar, sodium or processed food and too few vitamins and minerals is likely to develop a higher risk over time for several chronic health problems.

Proper nutrition is also tied to better academic performance, so kids who eat unhealthy lunches are more likely to score worse on tests and have a harder time with schoolwork. Lower IQ scores, memory difficulties, fine motor and language skills into early adulthood and beyond are all associated with lack of essential vitamins and nutrients.

A homemade lunch will keep your kids away from junk food temptations & ensure easy-access to healthier options that they will learn to love.

Better for their body & your budget

When you pack a lunch, you control the ingredients and choose items based on your budget and preference. In some cases, packing a lunch is not only healthier, but less expensive. For approximately the same cost as five days of school lunch purchases, you can buy enough ingredients to pack a healthy lunch each day, with the added peace of mind that your child has a wholesome and nutritious meal to eat.

Sugar Sabotage

80-90% of the immune system is located in the GUT

The body’s microbiome is made up of trillions of good bacteria that digest food, produce vitamins and protect the body from germs and disease. But when kids consume too much sugar, it can alter the balance between good and bad bacteria and weaken their immune systems.

One of the most common effects sugar can have on children are cold-like symptoms: chronic runny noses, excessive mucus, cough, allergies and symptoms of sinus infections. Eliminating sugars can drastically help improve these common symptoms.

Children who are “picky eaters” are most likely loading up on too much sugar, causing stomachaches and poor appetites. Crowd out high sugar foods with healthier options and soon their bodies will crave the real nutrients they need.

Approximately 80% of packaged foods contain added artificial sweeteners.

Foods to AVOID

  • Packaged fruit juice & sugary drinks
  • Flavored milk & excessive dairy
  • High sugar granola bars & processed snack packs
  • High fructose corn syrup
  • Packaged dried fruit & desserts
  • Heavy pasta sauces & dressings

Foods to CHOOSE

  • Fresh fruits & veggies
  • Lean proteins
  • Healthy fats
  • Whole grains & carbs
  • Low glycemic options

SWAP THIS FOR THAT!

Instead of flavored yogurt

Try plain Greek yogurt with fresh fruit mixed in (you could also add local honey for a sweeter taste & natural immune booster).

Instead of canned fruit

Try chopping up the fresh stuff; a cup of fresh peaches has 13g of sugar, and 1 cup of canned peaches has 33g of sugar.

Instead of sweetened salad dressings & sandwich spreads

Try making your own balsamic vinaigrette or light ranch, choosing mustard, homemade guacamole or hummus vs mayonnaise.

Instead of sodas, juices & dairy

Try adding fruits & veggies like berries, lemon, ginger & cucumber to water for extra flavor.

Instead of lunchables or highly processed meats

Try getting your meat straight from the deli or pack some leftover proteins from dinner the night before.

Mold sensitivities

It has been so very rainy this summer. We have seen our treasured Ellicott City, Md go through its second devastating flood in two years. And we have had very few hours of sun in the past weeks.

There are mushrooms growing in the grass. Conditions are perfect for loads of mold and fungus to grow. Many people have had water from the rain come into their homes.

So what does this have to do with how we feel physically?

Many people are feeling stuffed up or like a sore throat or sinus infection is starting. Some are even feeling like their thoughts are jumbled into a foggy brain. There are various symptoms of mold sensitivities, from skin rash to sneezing and coughing to post nasal drip to sinus infections to foggy thinking to headache to joint pain to watery eyes to itchy scalp.

If you are suffering from any of these symptoms, what should you do? First of all, know what you are dealing with. If you have a mold sensitivity, it is not the same as a bacterial infection, so antibiotics are not the answer. An accurate assessment of your health is important.

There are several ways that the body can overreact to mold. Strengthening your body’s ability to handle its environment is one way to improve your health. And decreasing the stress on your body is another approach. Sometimes the organs of your body are tired and need support. And sometimes your body is misinterpreting the severity of the attack on it and then overreacting.

If you are struggling with your health, an analysis can be performed and the stress on your body can be decreased. Once your body’s organs are analyzed correctly and specifically, they can be strengthened over time with the exact treatments or supplements you need. No more guessing.

Call the Natural Health Improvement Center of Columbia, Md. at 410-717-6610 for an accurate assessment of your health. If you are a good candidate for care, we will figure out whether Nutrition Response Testing or Advanced Allergy Therapeutics would be the best way to get started.

(Please note: Mold can be very dangerous. If you have mold in your home, it is crucial that you get it remediated by a qualified company. Rainbow International is one such company that I know of and there are others.)