Part 4 of Eating Well…Feeling Satisfied…And Losing Weight!*

By Pam Anderson, DNM, RN, AHNA, CNHP

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Greetings, Beloved Reader! It is my prayer for you – and the desire of your Heavenly Father – that you prosper and be healthy in your soul (mind—thoughts and emotions) and in your body (3 John 1:2). May you glean from this week’s article the knowledge you need to be healthy!

Part 4 ends the series, “Eating Well…Feeling Satisfied…And Losing Weight!*” In this article, we will discuss posture and exercise.

STOP! Don’t hit that delete button! There are simple things that you can do to improve digestion and circulation, even for those who may experience musculoskeletal issues.

For many, the thought of going to a gym to work out creates extreme anxiety and negativity. You may have experienced similar emotions: “I’m too fat, they’ll laugh” or “I can’t do those exercises, my joints hurt too badly.” You may have bought into the devil’s lie: “I can’t change. Who am I kidding?” The truth is, these are not who you are! If you have received Jesus as your Savior, you are a Child of God, the Beloved of Jesus! Therefore, you are “being changed into His image with ever-increasing glory. This comes from the Lord, who is the Spirit.” (2 Corinthians 3:18, God’s Word Bible) Adam Clarke’s Commentary on the Bible further clarifies this verse: “By the energy of that Spirit of Christ which gives life and being to all the promises of the Gospel…we are made partakes of the Divine nature and escape all corruptions that are in the world.” Who are you? You are a partaker…a participant(!)…in all the promises of the Bible through Jesus Christ! Therefore, you share in the “Divine nature” of Christ…and as a participant of this Divine nature; you are free to break away from illness and ill-health…you are free to break away from destructive thoughts and lifestyles! That means, Beloved Reader, you can experience optimum health throughout your lifetime!

Posture:

What is posture? To better understand posture, let’s review its origin. Our word posture comes from the Latin very “ponere” which means “to put or place.” According to the Encarta Dictionary, posture is “the way in which somebody hold his or her body, especially when standing” and “a position that the body can assume, e.g. standing, sitting, kneeling, or lying down.”

The concept of good posture may be referred to as “neutral spine positioning.” Neutral spine positioning is the correct alignment of the body…the spine is not straight…natural curves

In the thoracic (upper) and lumber (lower) regions…slight forward curve in the lumbar region (lordosis)…a slight backward curve in the thoracic region (kyphosis)…a slight extension in the cervical vertebra at the top of the spine. The ears, shoulders, hips, knees and ankles should be aligned as if a plumb line were running from the ears down through the torso into the legs and the feet. Neutral posturing allows the body to function at its strongest, most balanced position; therefore, minimizing stress to joints, muscles, vertebrae and tissue. Neutral posture can be maintained in any position: standing, sitting, kneeling, or lying down.

Tips for Good Posture:

Improving your posture is easier than you may think. Follow these simple tips for a better posture:

1. Standing up straight does not mean you should tense your back, pull your chest in and up while forcing your chin down to your chest! Good posture aligns your ears loosely above your shoulders, above your hips. These points make a straight line while the spine itself still has the “S” curve. Your body’s weight should be evenly distributed on the outside portion of your feet. Do not place your body weight on your heels. Your legs should be approximately shoulder-width apart with your arms hanging naturally at your side. This position should not cause pain! If you have pain, STOP! Realign yourself according to these instructions, and try again!

2. When sitting in an office chair, it is important to maintain good posture alignment! Avoid slouching or leaning forward, keep your elbows at a 70-90 degree angle and keep both feet flat on the floor. ADJUST YOUR CHAIR AS NEEDED TO MAINTAIN GOOD POSTURE!

3. Gentle stretching can help get you back into good posture alignment.

a. Tilt (gently stretch) your head in all four directions (forward back, left, right) over your shoulder. DO NOT ROLL HEAD IN A CIRCLE! Gently massage neck.

b. On your hands and knees, curl your back up as a cat and then do the opposite (visualize a bowl placed in the hollow of your back).

c. Repeat these stretching exercises throughout the day. They can raise your energy level without doing a heavy workout!

To exercise or not to exercise, that is the question!

When you hear the word, “exercise,” what you do imagine? Do you think it will encompass too much time, special equipment or too much impact upon swollen, sore joints? There is good news here! Exercise is simply movement…just get moving! Here's some simple suggestions for getting moving:

1. Start slow and set realistic goals for yourself. Reward yourself at special milestones. Nothing motivates better than success!

2. Choose something fun to do. I suggest 20-Minue Praise Moves fitness DVD by Laurette Willis. This DVD has beginner to advanced segments. PLUS, there's a special section for those with limited mobility. You can purchase Laurette's fitness video at www.praisemoves.com.

3. Don't buy expensive "exercise" clothing. Just wear something comfortable and a pair of properly fitted footwear.

4. Find a convenient time in your day to exercise such as 30-45 minutes before a meal or 1.5 hours after a meal. Break your exercise routine in to 10-15 minute segments. How about "slump time," you know, that time of day you'd rather take a nap than exercise!

5. Use your exercise time as another opportunity to fellowship with the LORD. If you have to, dedicate this time as a sacrifice of praise unto God!

6. Surround yourself with supportive people. Decide what kind of support you need--how about an accountability partner--and have those selected individuals help you!

Beloved, you can do this! You can change your life by changing your lifestyle. Anything you do is a beginning. Your beginning gives you something to build upon. Come on, Beloved, let's begin!

Remember, it’s your health…your life…live responsibly!

*Warning: Before beginning any new health program, please check with the healthcare provider of your choice before starting.

Pam Anderson has earned the credentials of Doctor of Naturopathic Ministry and has actively worked in the field of nursing as a Registered Nurse for 31 years. She is also an Ordained Minister. Pam sees her role as a teacher or consultant. She believes in the body’s innate, God-given, natural ability to heal itself when given an appropriate internal and external environment. Her years of experience in the ministry, medicine, and natural health field enables her to counsel individuals, couples and/or families on the principles for life, health and wellness of body, mind (soul) and spirit as established in God’s Word. Pam and her husband, Ron Anderson, operate several natural health clinics. They travel the country as motivational speakers sharing their knowledge of Biblical principles for life, health and wellness. They have been married for 37 years.

For more information on Pam, natural health alternatives, integrative medicine and/or to receive her free newsletter, please visit: www.newhorizonsnaturalhealthcare.com.

Part 3 of Eating Well…Feeling Satisfied…And Losing Weight!*

By Pam Anderson, DNM, RN, AHNA, CNHP

Greetings, Beloved Reader! It is my prayer for you – and the desire of your Heavenly Father – that you prosper and be healthy in your soul (mind—thoughts and emotions) and in your body (3 John 1:2). May Part 3 of this series impart to you the knowledge you need to be healthy!

Let’s spend a few moments in review:

• Part 1 – we discussed the basis for the Glycemic Index
  • The GI eating plan adjusts for personal preferences and lifestyles and helps achieve goals for blood glucose, cholesterol and triglycerides levels, blood pressure, and weight management.
  • There are no counting calories or jeopardizing your health when using the GI as a guide to healthier eating.
• Part 2 – we discussed the basis of digestion:
  • Simply stated, digestion is the mechanical and chemical breaking down of food so it can be absorbed.
  • Tips for better digestion:
    • Digestibility
    • Healthy eating pattern

• Low glycemic foods
• Food combining

Today, we will delve further into food combining. Relax! It really does work!

Why Should I Consider Food Combining:

Okay, Beloved Reader, your bemoaning of this series is heard! Believe me, I can identify with you. First the glycemic index, then all those tips for better digestion, and now…food combining! Have you ever eaten a meal or a snack only to discover within a short period of time, you are experiencing indigestion, bloating, or gas? I have! My symptoms progressed until I was diagnosed with Irritable Bowel Syndrome and eventually, my symptoms became so severe a cholecystectomy (gallbladder surgery) was performed. My journey towards optimum health has opened my eyes to consequences of proper vs. improper food combining. And you, Beloved Reader, may be experiencing similar ill-health symptoms* as I once had. Those symptoms of indigestion, bloating, gas and irritable bowel behavior may be related to improper food combining…and if that is the case, you can alleviate these symptoms with proper food combining.

What Is Food Combining:

First, let’s examine the principles behind food combining. Consider the stomach as a butter churn. Its responsibility is to churn…or break food down…via chemical and enzymatic activity. The stomach’s chemical/enzymatic activities are dependent upon alkalinity or acidity of the nutrients to be broken down. Alkalis and acids are opposites…alkalis and acids will neutralize one another. This neutralization process may hinder or completely arrest digestion. The end result: fermentation and putrefaction of the foods eaten. Due to undigested, fermented and putrefied food wastes, such as protein, exaggerated immune and endocrine responses may result. These responses can eventually trigger an autoimmune response with the potential to develop into an autoimmune disorder/disease. Some types of autoimmune diseases have been correlated to poor digestion, metabolism and assimilation of nutrients. These include: diabetes, thyroiditis, multiple sclerosis, lupus, celiac disorders, Crohns disease, ulcerative colitis, and arthritis to name a few.

As you can see, Beloved Reader, there are sound physiological reasons for food combining. Food combining is dictated by chemistry. Different foods will digest differently. Starchy foods require an alkaline medium for digestion while protein foods require an acid medium for digestion.

While I am an advocate for food combining, I understand that life-style changes must occur in “bite-size” pieces. For people who have not been diagnosed with serious or life-threatening disease processes, less perfect combinations may be eaten. However, as with any positive life-style changes, the more we know, the more we grow in health!

Tips for food combining:

1. Oils and fats should be used in moderation. Restrict the use of margarine or other hydrogenated oils.
2. Proteins and starches digest poorly together; therefore, limit or restrict combining these.
3. Vegetables and starches combine well together.
4. Vegetables and proteins combine well together.
5. Acid fruits and sweet fruits digest poorly together; therefore, limit or restrict combining these.
6. Acid fruits and sub-acid fruits combine well together.
7. Sweet fruits and sub-acid fruits combine well together.
8. Melons should be eaten alone as they do not digest well with other foods; however, any of the melons can be combined together.
9. Fruits should not be combined with vegetables or grains; however, there is an exception to this rule: Leaf lettuce or celery may be combined with fruits to help deal with the excessive sugars.

Food Charts:

OILS / FATS	Butter, avocado (best mixed with green veggies or sub-acid fruits), olive oil, flax seed oil, coconut oil, almonds, pecans, pumpkin seeds, sunflowers seeds
PROTEINS	Seeds, nuts, meats, dairy, dried peas and beans and all other bean products
STARCHES	Potatoes, parsnips, corn, pasta, bread, winter squash, lima beans, pumpkins, coconut, yams, most legumes, whole-grain cereals, brown and wild rice, all grains
VEGETABLES	Asparagus, beets, broccoli, cauliflower, carrots, celery, red/yellow/green peppers, leaf lettuce and endive, cabbage, cucumbers, eggplant, spinach, string beans, kale, parsley, and tomatoes
SWEET FRUITS	Bananas, papaya, Thompson and Muscat grapes, persimmon, dates, figs, raisins, prunes, other dried fruits
ACID FRUITS	Strawberries, grapefruit, oranges, tangelos, kiwi, pineapple, raspberries, cran-berries, gooseberries, tangerines, limes, kumquat, sour plums, pomegranates
SUB-ACID FRUITS	Apples, apricots, blackberries, blueberries, cherries, nectarines, peaches, pears, mangos, peaches, pears, mangos, plums, most grapes, passion fruit, guava, papaya (**Lemons may be combined with all food types and its juice may be used to replace vinegar in recipes)
MELONS	Honey Dew, Cantaloupe, Watermelon
LEMONS	Though considered an acid fruit by many, the lemon actually promotes alkalinity. Fresh lemon juice in distilled water (without sweetener) is a safe, easy method for cleansing the kidneys.

Obviously, these charts don’t comprise all food combination possibilities. Multiple food combining books are on the market. If you’d like more information, I’d suggest you surf the net or invest in a book.

Once again, Beloved Reader, we are out of space. Next week, we will close this series with Part 4. Until then:

Remember, it’s your health…your life…live responsibly!

*Warning: Before beginning any new health program, please check with the healthcare provider of your choice before starting.

Pam Anderson has earned the credentials of Doctor of Naturopathic Ministry and has actively worked in the field of nursing as a Registered Nurse for 31 years. She is also an Ordained Minister. Pam sees her role as a teacher or consultant. She believes in the body’s innate, God-given, natural ability to heal itself when given an appropriate internal and external environment. Her years of experience in the ministry, medicine, and natural health field enables her to counsel individuals, couples and/or families on the principles for life, health and wellness of body, mind (soul) and spirit as established in God’s Word. Pam and her husband, Ron Anderson, operate several natural health clinics. They travel the country as motivational speakers sharing their knowledge of Biblical principles for life, health and wellness. They have been married for 37 years.

For more information on Pam, natural health alternatives, integrative medicine and/or to receive her free newsletter, please visit: www.newhorizonsnaturalhealthcare.com.