5 Tips for Stronger Bones

Bone up on bone health with helpful hints that you can incorporate into you daily routine to help increase your bone density over time. Your goal is to raise your level of bone density while decreasing your rate of bone loss; this helps to prevent osteoporosis. Osteoporosis results in weak bones which leaves you prone to fractures (bone breaks). Osteoporosis affects both women and men; however, women are affected in much greater numbers.

1.      Exercise daily doing weight bearing exercises such as walking, stair climbing, running, dancing.  A little exercise goes a long way in building bone mass. Even if you don’t want to train for 10 K’s or marathons; simply walk at least 30 minutes daily and incorporate taking the stairs whenever the opportunity arises. Or, take a dance class for fun and fitness to help fight boredom while building bone mass.

2.      Weight lifting/resistance training is not only for the lower body, but for the upper body too, to help build bone mass above the waist. Again, you don’t need to become a body builder; simply incorporate a routine for this, doing it two to three times per week. Weight training should be every other day to help prevent overuse injuries and give the muscles time to rest in between work outs.

3.      Get your Vitamin D level checked by your doctor. Many people are low in Vitamin D and don’t even know it. If you Vitamin D levels are low, your body won't be able to absorb Calcium properly; calcium will not be able to enter the bones without enough Vitamin D on board. So get it checked if you’ve never had this done. Sunshine can provide us with Vitamin D, however, as we age, our body's ability to convert sunshine into active Vitamin D decreases; many people need supplements to provide to correct amount. Vitamin D also helps with muscle strength and has also shown promise in helping to prevent certain types of Cancers and Type 2 Diabetes. People that are low in Vitamin D tend to have more aches and pains. Having enough Vitamin D in your system helps prevent this as well giving you more strength.

4.      Take in enough Calcium every day. In general the requirements for adults are 1000 mg daily, however, children, the elderly and pregnant females have different requirements. Try to consume Calcium rich foods with every meal, non fat milk and Greek yogurt, low fat cheeses all contain Calcium. Some greens contain Calcium also. If you don’t consume enough Calcium each day to support the needs of your body such as heart function, your body will take it from your bones; not good over time.

5.      Be aware of Calcium depleters, such as diets high in salt (sodium), drinking soda pop, too much alcohol and caffeine, and certain medications such as (but not limited to) corticosteroids and having high levels of thyroid hormone, all of which can interfere with Calcium absorption and can place you at a higher risk of developing Osteoporosis. *Also, women in menopause lose estrogen. Estrogen helps women absorb Calcium into their bones and helps to prevent Osteoporosis. Menopausal women should consult with their doctor regarding getting their estrogen level checked to determine their need of a prescription of a bio-identical hormone; all depending of course on the advice of your physician, your medical history and your family medical history. Women with a personal or family history of estrogen induced breast cancer would not be candidates for this; other medical conditions may also preclude you from taking this.
  

      *Contact your doctor before taking any supplements, starting an exercise program or for any questions about your health.

4 Tips to Prevent Summer Snacks from Sabotaging Your Diet

Whether it’s a party in the park or a day at the beach, many people use chips and soda (pop) as a staple for parties and barbecues. But, high fat, high sugar and low fiber junk foods add extra calories quickly and don’t provide any of the good stuff for us such as fiber, vitamins, minerals and various nutrients. Try these tips to stay slim and healthy.

·        Whole wheat organic crackers for snacking (made without hydrogenated oil) and air popped popcorn (drizzled with olive oil or canola oil) – all better options instead of potato and tortilla chips.

·        Whole wheat pasta salad (a great side dish or main dish) dressed with olive oil and wine vinegar and filled with fresh veggies such as chopped olives, onions, celery, cherry or plum tomatoes with chopped mozzarella cheese as your protein – a healthier alternative to a heavy mayonnaise based macaroni salad that has no veggies or protein.

·         Hummus dip made with olive oil, fresh salsa and non fat Greek yogurt based dips for dipping whole wheat crackers and fresh cut up vegetables – all good choices instead of prepared dips that are high in fat, chemicals and preservatives.

·        Sparkling mineral water (without sugar, artificial sweeteners or colors), or plain water with a twist of lemon or lime, a great way to stay hydrated  - instead of soda pop which is high in sugar (or artificial sweeteners), artificial coloring/flavoring, and phosphoric acid, all of which are not healthy.

   

4 tips to beat the heat and stay cool in hot weather

Many people are at risk of developing heat related injuries due to record heat this summer in many parts of the United States and world. Heat stroke is the most serious of heat related illnesses and can cause death. Heat exhaustion is the next serious and can turn to heat stroke if not treated aggressively and appropriately. 

Learn about the symptoms, prevention and first aid for heat stroke and heat exhaustion so you can recognize them if they surface in yourself or someone you know. These are medical emergencies (especially heat stroke), so call 911 or seek emergency medical care if you think they are occurring.

Try these four tips to say cool in hot weather and reduce your risk of developing heat related medical problems.

1.  Don’t go outside between the hours of 10 AM to 4 PM. The heat and sun is at their strongest during this time. I f you have to be outside, stay in shaded areas as much as possible. Exercise in an air conditioned gym or one with fans, or, if you work out in the outdoors, do it early, so you finish before 10 AM or, late in the day and start after 4 PM, so you avoid the hottest portion of the day.
2.  Drink plenty of cool fluids with ice such as water, mineral water, or sports drinks (look for low sugar varieties). Limit your caffeine intake as it makes you urinate more.
3. Wear light colored and lightweight cotton clothing. Light colors help to deflect heat and cotton is a breathable type of fabric. Stay away from dark colored clothing which absorbs heat. Also stay away from clothing made of nylon, rayon, polyester, spandex, silk and wool; these fabrics hold in the heat and you’ll feel hotter, faster.
4. Consume plenty of fruits with a high content of water such as watermelon, cantaloupe, honeydew and oranges. These help to maintain fluid in the right places in your body.

Other heat related problems are heat cramps and heat rash. Have a safe and great summer!

3 things to be grateful for on July 4th

As we celebrate America's Independence and our freedom today, it brings to mind three thoughts:


1. Remember our troops serving us around the world, but especially those currently serving in in harm's way in Afghanistan. Their sacrifices uphold our Constitution and our way of life. Send them a card, letter or care package, or, donate to a community group that is doing so; let them know they are not forgotten. Thank them for their service. Support their families that are here at home. Remember our Veterans.


2. Exercise your right to vote with each and every election (from local to national) so many have died to preserve that right for all of us.


3. Enjoy the day and evening with family and friends, eat healthy foods, practice water safety by assigning a designated person to observe those that are swimming, sun safety to prevent burns, and if you choose to drink, do so in moderation and responsibly (don't drink and drive any type of vehicle).

4 tips for a healthy July 4th celebration

Celebrating America’s birthday is fun! However, we don’t want the use the holiday as an excuse to overeat and binge on junk food. Whether you’re hosting a back yard barbecue or you’re a guest, try these four tips so you can enjoy your day and stay on track with your health and diet. Remember that alcohol and sodas are loaded with extra calories and provide no nutritional value, so stick with water, unsweetened ice tea, club soda or unsweetened mineral water for your beverage.

1.      Fresh vegetables:  Load up on fresh vegetables such as carrot sticks, cherry or plum tomatoes, celery sticks, cucumber slices, zucchini slices and crowns of broccoli and cauliflower; these work well as low calorie, low fat  appetizers along with a healthy dip (see below). Don’t forget a large mixed green salad with extra virgin olive oil and balsamic or red wine vinegar, for the perfect side dish.

2.      Fresh fruits: Fresh fruit is full of water which help us stay hydrated, especially important in warm/hot weather. Fruit is great for desert too. Try melons such as watermelon, cantaloupe and honeydew, these can be cut in slices or small pieces for easy serving and eating. Orange slices (quartered) and strawberries are easy to handle and a nice addition too.

*You’ll boost your health by consuming a variety of fresh vegetables and fruits every day as they contain anti-oxidants, vitamins, minerals and various nutrients such as Vitamins A and C, Potassium and Lycopene to name a few.

3.      Use non-fat Greek Yogurt as a base for vegetable dips instead of sour cream. You can add some honey for a sweeter version for dipping pieces of fresh fruit as a dessert. You can also add some low fat kefir to the Greek yogurt/honey mix if you want a lighter and smoother consistency. Greek yogurt contains protein, calcium and probiotics, all of which are good for you.

4.      Lean proteins such as grilled chicken breasts and shrimp skewers can round out your meal instead of high fat and chemical laden hot dogs, or other fatty meats.

Remember to use organic produce when you can, to minimize your exposure to pesticides and choose meats that  don’t contain any added hormones or fillers for an even healthier meal.

(Sun safety: If you're going to be out in the sun (and most likely you will be) use sun protection to protect yourself against skin cancer and sunburns).