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The Nordic News January 10, 2021
recovery time

The holidays are OVER! Your body is puffy and bloated. Your joints are achy. Your clothes feel tight.

Let’s quickly get you back on the fitness fast track.

1) It’s Over. Draw a line in the sand. The bad eating stops now.

2) Hydrate. The only way to restore balance is to get hydrated with lots of water.

3) Eat Whole. For the next few weeks stick with only whole, real foods like fruits, vegetables and some lean meat.

4) Drink Greens. Either powdered or fresh, greens will help restore balance. If you’re drinking fresh green juice avoid adding lots of fruit. (try the low carb green smoothie recipe below)

5) Hit the Gym. Time to sweat it out.

I have just the exercise plan for you – one that will not only help you recover from your holiday indulgences but will also help keep you motivated and going strong in the future.

If you haven’t joined yet, now is the perfect time to start. Together we will get you focused on your goals with my results-driven method.

Simply call or email today to set up your first workout.

Sleep Better This Year With These Easy Tips

The year 2020 was a nightmare. If worries about the coronavirus and other news kept you from sleep last year, then we have some suggestions here for getting more restful, healthful sleep in the new year.

No. 1? Exercise, of course. Nothing helps you sleep better than working your body. This is true for all kinds of exercise – especially resistance training (also known as weightlifting).


  • Keep your bedroom cool and dark.
  • Limit bedroom activities to sleep and intimacy (no TV or electronic devices).
  • Get outdoors for sunlight every day to keep your body’s natural sleep clock ticking on time.
  • Avoid caffeine after lunch.
  • Limit food that’s high in sugar, saturated fat and processed carbohydrates – and, for some, spicy food at night.
  • Eat more plants, fiber and foods with lots of unsaturated fat, like nuts, avocados and fish.
  • Watch the amount of alcohol you consume.
  • Don’t drink anything close to bedtime. You don’t need another reason for a late-night bathroom visit!

As children, some of us were raised to believe that sleep was a sign of laziness. Nothing is further from the truth. You need a solid 7 to 9 hours each night to keep your body and your brain functioning properly.

After 65, sleep issues can increase accidents, falls, cognitive decline, depression and more. 

Talk to us about exercise and healthy habits to improve your rest. Don’t struggle one more night – let alone another year!

Dr. YinYang Says

Tai Chi: Self-Healing Made Easy

Improve Arthritis, Anxiety,Cancer Recovery, & More

Tai chi—the martial art that the Chinese have been using for centuries—is a great way to get some self-healing done. This form of exercise, which combines gentle, slow movements with mental focus, opens healing channels within the body in some pretty remarkable ways. Let’s go on a quick tour of tai chi to see how it can help with a number of health problems.

Tai Chi for Arthritis Aches & Pains

Rheumatoid arthritis (RA) is a disease that attacks the musculoskeletal system. It tends to cause painful inflammation that lingers for long periods of time. While there are many alternative treatments that target RA, exercise has long been an approach that is recommended to ease muscular stiffness and pain. Many find standard forms of exercise too difficult, however. Tennis, golf, hockey, baseball, and soccer may seem like too much of a challenge for those with RA. This is where tai chi could help. These exercises take a slow and easy approach to releasing stiffness and tension in all of the muscle groups of your body. You can choose to do these exercises by yourself in the comfort of your own home, or you can join a group and benefit from a little social interaction, as well. Before you begin, here are the results from a clinical trial that looked at the ways tai chi group exercise impacted the disease activity, physical function, and health status of people who were living with RA. Fifteen patients who were experiencing chronic arthritis pain were recruited for the trial. All were enrolled in tai chi classes twice a week for 12 weeks. Researchers performed assessments at the outset and conclusion of the study and at a 12-week follow-up. The research team found that those in the tai chi group had improved muscle function in their lower limbs by the end of the trial and at the 12-week follow-up. Analysis showed that these patients experienced improved physical condition, had better confidence in moving, and were better able to keep their balance. Those who were doing tai chi also experienced less pain during exercise and in daily life. An added bonus to the exercise treatment was that it triggered a reduction in stress levels. The researchers added that tai chi exerts benefits that are not necessarily related to disease activity but to secondary symptoms that are associated with the chronic condition.

Tai Chi for Stroke Rehab

A stroke can cause considerable damage to the nervous system. There may be difficulty talking, moving, and even thinking. This is primarily because a blood clot or bleeding in the brain has temporarily reduced blood flow. The one hopeful thing about having a stroke is that many people slowly recover lost function in the weeks and months following this kind of heart event. Now, this is where tai chi could be of benefit—by supporting patients in other ways as they try to regain physical function. Researchers recently conducted a review that critically evaluated the effectiveness of tai chi as a supportive therapy for stroke rehabilitation. Five randomized, controlled trials—four in English and one in Chinese— met the inclusion criteria and were reviewed. Three studies reported that balance was improved in those participating in tai chi. Improvements in quality of life and mental health were also noted.

Tai Chi for Chronic Pain

Chronic-pain conditions like fibromyalgia, lower-back pain, and osteoarthritis are undoubtedly some of the more difficult health problems to live with. For many, a daily regimen of painkillers is often the only treatment that is successful. However, a growing body of evidence suggests that tai chi could play a role in reducing pain symptoms. In particular, one trial that was performed by a research team at the Department of Anesthesia, Toronto Western Hospital, focused on the effectiveness of using tai chi to control pain symptoms. Because tai chi is an adaptive exercise, coaxes the mind and body to interact and work together, and uses meditation, it should be an effective intervention in cases of chronic pain. After reviewing a number of clinical trials, the researchers found that tai chi did, if fact, show promise in relieving symptoms associated with osteoarthritis, lower-back pain, and fibromyalgia.3 This form of exercise is definitely worth a try if you’re struggling with one of these conditions.

Tai Chi Eases Anxiety & Risk Factors for Heart Disease

Here’s an interesting study that examined the effects of a tai chi program on two health issues: anxiety and cardiovascular disease. For the clinical trial, 133 adults aged 55 years and older were recruited. Sixty-four of the participants were enrolled in a 60-minute tai chi exercise class three times per week for 12 weeks. The other 69 study recruits acted as control and continued with their regular activities. Researchers performed tests to measure the participants’ anxiety levels, systolic blood pressure (SBP), diastolic blood pressure (DBP), body-mass index (BMI), and waist circumference. They found that the tai chi group showed a greater drop in anxiety levels and DBP at the 12-week follow-up than the controls did. The research team also found that tai chi lowered SBP significantly in the sixweek follow-up and 12-week follow-up tests. As for BMI and waist circumference, both dropped more in the tai chi group. The researchers concluded that this study highlights the long-term benefits of a tai chi program for reducing anxiety and the risk factors for cardiovascular diseases.

Tai Chi & Cancer Recovery

Although cancer treatments have come a long way in terms of quality of life for those who have to endure them, there is still definitely room for improvement. Tai chi is one way to offset some of the more troubling side effects of cancer therapy—particularly those associated with mental health. Researchers at the Huntsman Cancer Institute at the University of Utah performed a clinical trial that looked at the effectiveness of tai chi in improving the quality of life for senior female cancer survivors. All of these survivors were experiencing problems with physical function. In all, 63 survivors (83% of whom had breast cancer) were randomized into one of two groups: a health-education group (which acted as control) and a tai chi group. Participants were then asked to rate their respective interventions. The researchers found that participants were satisfied with both interventions—attendance and retention of health advice was high across the board. However, the tai chi group excelled in one particular area: mental health. Those who were performing the exercises reported significant improvements in their mental outlook compared to those in the health-education group. When the researchers looked at their data, they discovered that the tai chi group felt that they received mental and physical benefits, whereas the health-education group mentioned social support benefits.

Low Carb Green Smoothie

It’s time for some detox with this low carb green smoothie.

Courtesy of

What you need
Servings: 1

1 cup coconut water
1 tablespoon almond butter
¼ cup wheat grass
2 cups spinach
1 scoop high quality, low carb chocolate protein
1-inch slice of Banana
Optional pinch of stevia
½ cup ice


1. Combine all the ingredients in your high-speed blender then blend on high for a full minute, or until the tiny pieces of spinach have disappeared and the smoothie turns a brilliant shade of green. Drink immediately and enjoy!

One serving equals: 155 calories, 4g fat, 105mg sodium, 15g carbohydrates, 2g fiber, and 15g protein.

Lawrence Marcuson

2670 Charles Ct NW
Rochester, Minnesota



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Drops of Inspiration

'Behold the turtle: He only makes progress when he sticks his neck out.'

--James Bryant Conant - Educator and Diplomat

Cleansing Snacks

You’re not supposed to eat packaged foods for a few days, so what should you snack on? Try these cleansing snacks…

  • Cucumber
  • Avocado
  • Beets
  • Asparagus
  • Cabbage
  • Blueberries
  • Celery
  • Grapefruit
  • Kale
  • Lemon