The Ikier Wellness Center

Some Healthy Living Tips from Beverley!

Shoulder Tips!

Though many women enjoy carrying a shoulder bag, doing so can Beverley Ikier has helped clients with osteoporosis for many years. In this issue she presents a series of tips to help manage osteoporosis and other common difficulties such as stress. If you have more specific questions or concerns, please email Beverley. She can work with you to develop an individualized plan tailored for your specific personal needs. put extra stress on your shoulders. To help reduce this pressure, be sure to wear your handbag or purse across your chest, and keep your shoulders down and relaxed. Crossing your arms is another common habit that impacts shoulder alignment. Sitting and standing with arms crossed will draw shoulders forward and can cause drooping. Instead, try sitting with your arms folded on your lap or resting on your armchair.

Stress Tips!

Many people complain about being chronically stressed. However, there are many things you can do to reduce stress in your life! At the top of the list to ensure you stay well-rested! Find your natural sleep cycle, then try to go to sleep at the same time each night and wake up without an alarm. Doing this will help you feel well rested and ready to face the day! Another tip that will help with stress is to set aside some time each day to correct your posture and do some deep breathing. The Benson Breath is taught in class—please email Beverly for more details.

Some Stress Relief Tips

Head Tapping: Starting at your temples, tap lightly and move up along your hairline, closing your eyes if you feel more comfortable. Then move to your forehead, concentrate on that part of your head with a light tap. This part of the brain is usually overworked. Head tapping can also improve vision.

2. Make sure you stay hydrated. Try to drink at least six to eight, eight ounce glasses of water each day.

3. Set aside a little extra time for sleep.

4. Breathe in through your nose and out through your mouth. Note: Stress can go up in a second and often stays there long after the source of the stress is gone.

Other Quick Tips for Stress Relief

• Meditation and yoga
• Spend time in nature
• Drink your favorite tea
• Laughter
• Listening to your favorite music
• Wake up without an alarm
• Maintaining a healthy sleep schedule
• Exercise

Want to learn more about stress? Check the workshop below!

Tips for Fall Prevention

• Hydrate up to 64 ounces of water per day
• Have your eye prescription up-todate
• Wear proper shoes with the heel enclosed
• Wear shoes with tread in the winter
• Walk down the stairs with one arm free
• Declutter your walkways and home
• Leave lights on around the house

Digestive Tips

Digestive problems present another concern for some individuals. One method of combating these issues is to chew your food to the consistency of mush, or baby food. This will help the digestive enzymes found in saliva more easily metabolize the carbohydrates found in food. Eat two-thirds of your daily caloric intake by early afternoon. Make your evening meal a light one with less calories. This will help aid digestion and prevent weight gain.

Looking for new smoothies!! Download the PDF for free! (The link will ask for a 'payment' but it will be $0.00.)

Bone Broth & Bone Health

Bone Broth One beneficial recipe for bone health is bone broth. It can be made from any type of animal bones, but it is commonly made from chicken, turkey, fish, or lamb. Vegetables and herbs can be added to the broth, increasing the health benefits the broth provides. Calcium and magnesium are present in all bone broths. These are two essential nutrients that help manage osteoporosis. Bone broths also contain phosphorous, potassium, iron, selenium, zinc, omega-3 and omega-6, as well as the vitamins A, B2, B12, and E. Bone broths also contain glucosamine and chondroitin, which have been shown to help treat osteoarthritis. And finally, this broth has a large amount of glycine, a nutrient known for its anti-inflammatory properties and its ability to help promote sleep. Bone broth is an extremely healthy food choice, with benefits for osteoporosis, osteoarthritis, and even sleep! Here is a bone broth recipe you can try on your own!

Bone Broth Recipe

Prep Time: 30 minutes

Total Time: 9 to 24 hours

Makes about 8 cups of broth, depending on cooking time.

Ingredients: Four pounds beef bones, preferably a mix of marrow bones and bones with a little meat on them, such as oxtail, short ribs, or knuckle bones (cut in half by a butcher)

2 medium unpeeled carrots, cut into 2-inch pieces

1 medium leek, end trimmed, cut into 2-inch pieces

1 medium onion

Quartered 1 garlic head

Halved crosswise 2 celery stalks, cut into 2-inch pieces

2 bay leaves

2 tablespoons black peppercorns

1 tablespoon cider vinegar

Special Equipment: 6-quart (or larger) stockpot or a large slow cooker

Procedure

Step 1: Preheat oven to 450°F. Place beef bones, carrots, leek, onion, and garlic on a roasting pan or rimmed baking sheet and roast for 20 minutes. Toss the contents of the pan and continue to roast until deeply browned, about 20 minutes more.

Step 2: Fill a large (at least 6-quart) stockpot with 12 cups of water (preferably filtered) . Add celery, bay leaves, peppercorns, and vinegar. Scrape the roasted bones and vegetables into the pot along with any juices. Add more water if necessary to cover bones and vegetables.

Step 3: Cover the pot and bring to a gentle boil. Reduce heat to a very low simmer and cook with lid slightly ajar, skimming foam and excess fat occasionally, for at least 8 but up to 24 hours on the stovetop. (Do not leave on stovetop unattended, simply cool and continue simmering the next day.) The longer you simmer it, the better your broth will be. Add more water if necessary to ensure bones and vegetables are fully submerged. Alternately, you can cook the broth in a slow cooker on low for the same amount of time.

Step 4: Remove the pot from the heat and let cool slightly. Strain broth using a fine-mesh sieve and discard bones and vegetables. Let continue to cool until barely warm, then refrigerate in smaller containers overnight. Be sure to remove solidified fat from the top of the chilled broth.

Need more exercises?

Beverley's Video 12 Pack is an important source of at home exercises that help with adding strength and balance training. Each video is about an hour long and includes instruction from Kerri and Bev!