Spring has sprung! This hopefully means you’ll be outdoors more, walking, gardening, biking and all the things good weather and longer days bring.  Though your focus has turned to enjoying outdoor opportunities for healthy exercise and soaking in the spring sunshine, don’t forget about things like osteoporosis prevention, or management if you’ve already been diagnosed.  It's never too late to start getting adequate calcium and vitamin D, as well as strengthening bones with exercise.

Best form of Calcium?  Calcium Citrate
Calcium citrate has been shown to be the best form of calcium to supplement your intake. The citrate form absorbs faster and more thoroughly than calcium carbonate, and can be taken with, or without food, making compliance much easier. Look for one with 1000 mg of calcium and 1000 IU of vitamin D included in the formula. The combination aids your body’s use of calcium even further, which is all the better for your bones.

Vitamin D is also Important
Though we can manufacture vitamin D in our body when our skin is exposed to sunlight, many of us still don’t manufacture enough.  Sunscreen, darker skin, clothing and advanced age can all minimize how much vitamin D we produce.  That’s why it is important to ensure you are still getting enough vitamin D through food and/or supplements. The best form to take is vitamin D3, which is the form your body produces from sunlight.

Nutrient Rich Foods
What else can you do to ensure you are maintaining your bone mass?   Eat foods rich in soy.  Soy beans, tofu and soy protein shakes may all help build your bones.  You can also incorporate magnesium-rich foods in your diet.  Like calcium, magnesium is a mineral stored in bone tissue, and is important to maintaining bone strength.  Eating nuts, spinach, oatmeal, potatoes, beans, wheat germ and avocado are all great ways to boost your magnesium intake. 

Bone Strengthening Exercise

Weight-bearing Exercises. Any exercises where your legs and feet support your weight qualify as weight-bearing.  These exercises work directly on the bones in your legs, hips and lower spine to slow mineral loss.  If you have osteoporosis, you should avoid high-impact activities such as running, jumping, or jogging.  For example:

• Walking
• Dancing
• Gardening
• Hiking
• Low-impact aerobics 

Resistance Exercises. Any activity that uses muscular strength to improve muscle mass, strengthen bones and reduce mineral loss is considered resistance exercise or strength training.  Compression fractures resulting from osteoporosis often lead to a stooped posture and increase pressure along your spine, resulting in even more compression fractures. Exercises that gently stretch your upper back, improve your posture and focus on strengthening the muscles between your shoulder blades can all help to reduce stress on your bones and maintain bone density.  Try these: 

• Free weights
• Weight machines
• Resistance bands
• Water exercises (water acts as the resistance) 

Flexibility Exercises. Stretching is always very important as part of an overall fitness program.  It’s important for joint and bone health by reducing pain and stiffness, and supporting good posture.  It is best to do stretching once your muscles are warmed up to prevent injury, at the end of your workout for example.  Always stretch slowly and gently, without bouncing.  

Ever wonder whether you're getting the most out of your daily walk?  Wonder if there's a proper way to hold your body to get the most benefit?  While there are many and varied ways of walking, from speed walking to a leisurely stroll, there are basic body positions that will help keep your body safe and maximize your walking effort.

HEAD POSITION – Chin parallel with the ground, not tucked to your chest or tilted out.  Eyes/Focus should be straight ahead.  Looking at the ground is not good form as it pulls your chin toward your chest and tilts your head forward too far.  Your head and neck should be aligned naturally, with your head held high and neck at a natural extension. 

ARM/SHOULDER POSITION – Your arms should swing freely with each stride, with a slight bend in your elbows. Your shoulders should move naturally with the swing of your arms.  Be careful to watch your shoulder position. It is common for shoulders to inch toward your ears, breaking the long line of your neck position, and adding tension in your shoulders.  Make a conscious effort to keep shoulders loose and down.

CORE POSITION – Keep abdominal muscles engaged, with stomach muscles gently tightened as you walk.  This will also help keep your back straight, which is important to keeping all parts in good form as you walk.

FOOT POSITION and STRIDE – Walk with a smooth, even stride, rolling your foot from heel to toe. Your stride can be extended over time, with proper stretching before and after each walk, and lengthened each walk once you have had time to warm up. 

 Whether you’re just beginning a walking program, or you’ve been at it for years, it’s never a bad idea to remain conscious of proper form during each walk.  It’s the best way train your brain to default to the feel of good form and optimize the health benefits of each walk.  

And if you are experiencing joint discomfort either from walking or need to start a walking program to help ease your joints, try a glucosamine and chondroitin supplement.  A liquid form of glucosamine and chondroitin is readily bioavailable to your body, and can help with joint stiffness and inflammation to keep you walking for years to come.

Moveable joints, where bones come together and help us move, like our knees, hips and shoulders can become damaged over time due to wear and tear, disease, excess body weight and injuries. As a result, your joints may feel stiff, painful and become swollen. But, there are several steps you can take to prevent wear and tear on joint tissue.

STAY PHYSICALLY ACTIVE. Though some forms of physical activity – playing football in the NFL for years for instance, can add to wear and tear on joint tissue, normal levels of regular physical activity can help keep joints healthy by improving or maintaining bone density, muscle strength, joint flexibility and balance. Just be sure to protect your joints with protective pads when necessary and stop if they hurt more than tollerable discomfort from the exercise itself.  Swimming is great exercise and is particularly low-impact on joints. See more on joint-related exercise do's and don'ts here.

EAT HEALTHY.  Doing so will do more than just keep your weight within normal limits (being overweight puts stress on joints), but, it will also provide a variety of nutrients necessary for strong bones and muscles. In particular, adequate levels of vitamin D and calcium are necessary for bone health while protein is essential for building and maintaining muscle strength.  Having strong muscles around joints helps support the joint structure itself.

TAKE SUPPLEMENTS. And finally, the dietary supplements glucosamine and chondroitin sulfate can reduce moderate to severe knee pain in some people. Chondroitin helps absorb water in cartilage and both chondroitin sulfate and glucosamine block the enzymes that break down cartilage and some studies suggest they may also help build new cartilage tissue. Click the "recipe" link to read about a great recipe for a fun, refreshing way to take this supplement!

FACT: Physical inactivity doubles the risk of heart disease

Get up and "get your walk on" today!  It's National Walking Day, brought to us by the American Heart Association.  They have developed a great program of  helping people all over the country find walking clubs and walking paths to keep you walking every day. Visit MyHeartMyLife.org to learn more about motivating yourself, friends, coworkers and family to make walking an everyday healthy activity.

We hope you will encourage and challenge (in a friendly way) everyone you know to take up a walking habit, and maybe even exchange a not-so-healthy habit for the joy and health benefits of walking every day.  The benefits to making walking part of your everyday routine are astounding ~ your heart will thank you, as will many other parts of your body!

As spring aproaches and turns into summer - weather will start to improve and the excuses will start to dissipate with the rain. We will continue all through the month to bring you healthy walking information - from what shoes to wear, to proper form for best workout benefit, to walking even with joint discomfort, in the hope that we can movtivate and move you to keep your feet moving, one in front of the other, every single day!

Ever want to do yoga but not sure which format is right for you?

Today there are many styles of yoga, all of which date back to a practice established in ancient India many thousands of years ago. In the earliest times it was used as a spiritual practice to help control both the mind and body for a greater purpose of meditation, concentration and self-enlightenment. In Hinduism, Buddhism and Jainism the word yoga means "spiritual discipline".

As the practice expanded it was influenced by various gurus leading to the many different styles of yoga we see today.

Yoga Benefits

In the West, the term "yoga" is typically associated with Hatha yoga and its asanas or postures. Hatha yoga focuses on the physical and is more typically used as form of exercise rather than a spiritual practice. Since the late 90s, the popularity of yoga in the USA has been on the constant rise. The number of people who practice some form of yoga has grown from 4 million (in 2000) to over 20 million (in 2013). It is no wonder that the practice of yoga has swelled in the fitness capitals of the world with claims of physical benefits such as reductions in heart disease, high blood pressure, chronic joint pain and back fatigue as well as mental benefits such as improvements in mood disorders, stress reduction and substance abuse. (1- 4)

Practice Yoga with Care

With that said there are some important things to be aware of when it comes to yoga safety and effectiveness. I have some concern with the growth and popularity of yoga programs in the general health club setting. Many of the traditional yoga poses and sequences involve mastery of movement and may take years to perfect to the end range positions (for example a full plow, headstand or cobra). If a novice comes into a class and these poses are being practiced it may be tempting for him or her to try them. Some poses can actually cause or irritate existing injuries in the spine (or other compromised joints) if not practiced and progressed properly. An extensive survey of yoga practitioners in Australia showed that about 20% had suffered some physical injury while practicing yoga. Headstands, shoulder stands, lotus and half lotus (seated cross-legged position), forward bends, backward bends, and handstands produced the greatest number of injuries.(5.)

Look for a Experienced Yoga Instructor

There are modifications for all yoga poses. This is where a well-versed and engaged instructor can make a huge difference. It will be important for the instructor to recognize the individual limitations within the group and offer appropriate modifications. It will also be important for the students to accept and respond to those cues and recommendations. It is also a good idea to have various levels of yoga classes available on the schedule. That way if a person is entering a beginning level class they can be confident that the instructor will not be offering or demonstrating advanced variations. Thus the most important thing to do to ensure a safe and effective yoga experience is to match your level of experience to the class. Gentle, restorative or beginning yoga would be best for the novice exercisers. The more advanced classes would and should be labeled as advanced or may be titled things like power, strong, Bikram(hot) or Ashtanga yoga. And most importantly students must learn to listen to their body and joints throughout any class.  If a move or pose or stretch causes joint pain, it is not appropriate and should be modified or discontinued immediately.  If a pose is so difficult that you feel the need to hold your breath, it is probably too advanced and should also be modified.  Most moves or poses can be easily modified by simply reducing the range of motion or by adding support (i.e. a hand support to thigh or yoga block)

Visit the following link to take a fun yoga quiz that can help you better define the type of yoga class you might like best.  www.proprofs.com/quiz-school/story.php?title=what-type-yoga-may-best-suit-you

1. Streeter, Chris C. et al. "Effects of Yoga Versus Walking on Mood, Anxiety, and Brain GABA Levels: A Randomized Controlled MRS Study." Journal of Alternative & Complementary Medicine. Nov 2010, Volume 16 Issue 11, p1145-115
2. Yoga could be good for heart disease. Simultaneous focus on body, breathing, and mind may be just what the doctor ordered. (2010). Harvard Heart Letter: From Harvard Medical School, 21(3), 5.
3. Tilbrook Helen E et al. (2011). "Yoga for Chronic Low Back Pain: A Randomized Trial". Ann. Intern. Med. 155 (9): 569–578.
4. "Siginificant benefits of yoga in people with rheumatoid arthritis, study shows". Sciencedaily.com. 2011-05-28. Retrieved 2012-11-28.Chuang, Ling-Hsiang et al. (2012). "A Pragmatic Multicentered Randomized Controlled Trial of Yoga for Chronic Low Back Pain: Economic Evaluation". Spine 37 (18): 1593–1601. doi:10.1097/BRS.0b013e318254593
5.  Penman, Stephen; Marc Cohen, Philip Stevens, and Sue Jackson (2012). "Yoga in Australia: Results of a national survey". IJOY, International Journal of Yoga 5 (2): 92–101. doi:10.4103/0973-6131.98217

While there are plenty of potential routes to go with bariatric surgery, the process of preparing for weight loss surgery is fairly uniform for most patients. Your surgeon will provide specific instructions to follow, however the general preparation can be broken down into four core categories: meeting with specialists, lifestyle changes, “the week before” and “the day before.”
 

Meeting With a Variety of Doctors and Professionals

There are a number of healthcare professionals you will meet with during the process of preparing for weight loss surgery. Depending on your health, you will meet with some combination of specialists, including a dietitian, psychologist, cardiologist or pulmonologist to ensure the surgery is appropriate and can be accomplished safely. The nutritionist and psychologist will help you manage your post-surgery expectations and implement healthier eating and lifestyle habits.

Lifestyle Changes

When preparing for weight loss surgery, there are a handful of lifestyle changes you may be required to make. You should stop smoking at least six months before the surgery and reduce your caffeine intake. Many surgeons will also ask you to lose 10-30 pounds before the bariatric surgery to ensure you are serious about keeping the weight off.  Also make sure you sure you have plenty of psychological support both before and after surgery.  Having support to keep you grounded and in check is essential.

The Week Before

The week before the bariatric surgery includes a variety tasks to complete. The most common steps include:

• Purchasing post-surgery supplies. This typically includes a variety of nutritional supplements such as calcium and vitamin D3 and a Multivitamin, bandages, Neosporin and certain types of easy-to-eat foods.

• Find someone to drive you home and help out for a few days. After your surgery, you aren’t going to feel like doing a whole lot. Make sure you have a friend or family member who can drive you home. They should also be available for a few days to help out as needed.

• Fill all postoperative prescriptions. Nothing is worse than getting home after bariatric surgery, only to realize you forgot to fill your prescriptions – especially your pain medication.

The Day Before

Effectively preparing for weight loss surgery ensures you don’t have to do much the day before. All you need to do is get packed. Your surgeon will give you a list of items to bring with you. Common items you will need to bring include:

• Comfortable clothes
• Insurance card
• Driver’s license
• List of current medications
• Toiletries
• Socks/robe
• Lip balm

This list is not meant to be all-inclusive, so always talk to your surgeon about any concerns or questions you may have. If you’re preparing for a weight loss procedure, best of health and good luck in your new healthier lifestyle to come!

by guest blogger Jason Knapfel who manages web content for Oregon Weight Loss Surgery in Portland, Oregon.

Guest Blog Post by Iris Higgins, gluten-free cook book author and blogger of www.thedailydietribe.com, hypnotherapist with master's degree in psychology plus a Women's Wellness Wizard.  Be sure to check out her very insightful and informative blog for great recipes and more.

Cold Weather Often Means Increased Joint Pain

While autumn heralds the return of hot soups, pumpkin pie, and cuddling under a blanket watching movies, it can also bring with it an exacerbation of joint pain for many people. Once the temperature drops, many individuals find they start to feel an all too familiar aching in their joints. However, there are ways you can prevent or at least lessen the discomfort of joint pain caused by arthritis. 

Here is a delicious tea that can be taken daily as part of a healthy routine and offers a great alternative way to take your liquid glucosamine and chondroitin supplement.

Iced Peppermint Tea for Joint Relief contains only two ingredients. Peppermint tea is considered to be anti-inflammatory, while Joint Movement Glucosamine Liquid has three supplements that are beneficial for joint health. Glucosamine is necessary to prevent the breakdown of cartilage and fluid in joints. Chondroitin eases joint movement by providing support and lubrication. MSM (methylsulfonylmethane) is important for maintaining healthy connective tissues in the tissues. Take time out of your hectic schedule to relax with a cup of this tea. You’ll feel more relaxed simply by giving yourself a daily break, and your joints will remain strong and healthy during the cold winter months.

Iced Peppermint Tea for Joint Relief

8 ounces boiling water

1 bag caffeine free peppermint tea

2 tablespoons/1 oz Joint Movement Glucosamine Liquid (do not add this the boiling water as excess heat will degrade the active ingredients.  Always add to cool beverages only - see below directions)

Directions:

Prepare tea by steeping tea bag in hot water for 20 minutes, then allow to come to room temperature. Add ice or refrigerate to chill. When ready to drink, add Joint Movement Glucosamine Liquid and stir. Garnish with fresh lemon or orange slices if desired.

This is a great alternative way to take the glucosamine liquid for a change of pace.  Remember, you can also mix it with water, any kind of juice or in a shake or smoothie.  Then drink to your joint health!

In our ever-changing world of fitness trends the exercise pendulum often swings from safe and sane to hard-core and somewhat crazy. 

Maybe you remember the  ‘No Pain- No Gain’ philosophy of the early 80’s; or the mindful, rejuvenating yoga, Pilates and less impact acclaimed step-training workouts that grew in popularity during the 90’s.  Today we see a little bit of everything with a definite focus on high intensity training methods like P90X, RIPPED, Insanity, Cross Fit, Power Yoga, Piloxing and Turbo Kick or the dance style trends like Zumba, Hip Hop Hustle and LaBlast.  

On the positive side a wide spectrum of options means there really is something for every BODY… On the other hand it is more important than ever that new exercisers are aware of their current ability and progress properly into the right workouts.  Fitness trends will come and go… but your joints are yours for life.  So one good way to gauge if a workout or activity is right for you is to see if it adheres to some simple joint Do’s and Don’ts. 

Joint Do's and Don'ts

Let’s start at the neck and work our way down to the ground. 

Neck:

Do – keep the neck limber with appropriate stretching in all directions and focus on strengthening the deep neck muscles that keep your head positioned back over your shoulders with exercises like chin retraction. Try to be more aware of your posture and head alignment habits especially when working at a computer or reading a book.  Always try to keep your head stacked over your shoulders. 

Don’t – do rapid head circles or a full yoga plow that places compression pressure on the delicate neck vertebra.  Also avoid chin jutting during exercise or static postures.

Shoulders:

Do- stretch the front of the shoulder including the chest and deltoid muscles.  Also focus on strengthening your weak shoulder rotators with exercises like external rotation using an elastic band. 

Don’t – perform loaded exercises that place your arms in position where you feel shoulder impingement or pain.  That would typically be exercises where the arms go above and behind the head during movement or rotate the shoulders inwardly while lifting; like lat pull downs behind the neck or high upright rows with a narrow grip. 

Spine:

Do – loosen and limber your spine in all directions (forward and back, side to side-laterally and through rotation) and strengthen your spine with core stabilizing exercises like plank holds and the dead bug exercise. 

Don’t – sit for long periods of time in a slouched position, or do unsupported lifting with your back in a bent or twisted position. 

Hips:

Do - stretch the hip flexor muscle on the front of the thigh and the hamstrings on the back and strengthen the gluts for good pelvic stability, a good example would be bridging sometimes called hip lifts.

Don’t – perform exercises or use ranges of motion that force your pelvis out of good alignment such as high kicks or side leg lifts that are outside of your ability to keep the hips level or stabilized. 

Knees:

Do - Focus on keeping the knees in alignment with the toes when doing lunging and squatting moves.  Also strengthen the quadriceps, in particular the medial side that tends to get over powered by the lateral side. A good exercise for this is the single leg squat or terminal knee extensions. 

Don’t – perform repetitive deep knee bends with heavy loads or pivoting moves where the feet are grounded causing a torque at the knee or the hurdlers stretch position. 

Ankles:

Do – keep the angles mobile with stretches like ankle circles.  Also work on strengthening and mobilizing them by doing toe and heel walking. 

Don’t – jump repetitively on one foot for more than 8 hops or over stretch the muscles of the ankle with force or momentum.

And Finally…

DO - keep your joints in their best nutritional shape with the right supplement such as an extra strength liquid glucosamine and chondroitin that is fast absorbing to help improve your joint health.  Glucosamine protects the cartilage tissue to keep them flexible and chondroitin helps to cushion and lubricate for better joint movement.   

Striving for a well balanced diet and easy exercise routine is best but not always a reality.

Depending on age and stage of life and how much wear and tear on your body by extreme sports, sitting or standing for long periods of time or carrying a little extra weight around, it is easy to feel the toll it’s taking on our joints over time.

Key Nutrients – Glucosamine and Chondroitin

Glucosamine and Chondroitin work together in a “joint effort” to decrease the destruction of joint tissue, decrease inflammation and even build new cartilage tissue.   Clinical studies show that people with moderate to severe joint pain experience relief from their symptoms after taking glucosamine and chondroitin sulfate daily.

Because everyone’s joints are different, results from taking Glucosamine and Chondroitin supplements may vary, so you should commit to taking the supplement for at least 3-6 weeks to feel the difference.

Try a Liquid Instead of Pills or Tablets

However many Glucosamine and Chondroitin supplements are large tablets and require many throughout the day that may not be easy to swallow easy or sit well in your stomach.   Also, because it is human nature to avoid the things we don’t like, often people “forget” or avoid taking them.  

If you tried pills in the past and didn’t experience the desired relief, try a liquid supplement instead with clinically supported dosing that is easy to swallow and fast absorbing.   A quality liquid supplement also has the added convenience of being taken directly, mixed in water or juice or even better, easily added to a healthy smoothie in the morning or afternoon to mix up your daily routine.  If taken daily it will keep you and your joints moving.     

Getting the nutrients you need and absorbing them is important for good health, for more information, watch Lifetime TV’s The Balancing Act “Maintaining Healthy Joints” featuring myself, Marie Spano, talking about ways you can have healthier, less painful joints.  http://www.wellesse.com/wellesse-balancing-act.asp

Guest blog post by Lori McKnight, B.A., busy mom and wife who enjoys living in the Pacific Northwest and has been a health and wellness advocate for many years.

Many of us live with the nagging discomfort of arthritis.  We either experience the annoying beginning stages or the painful and often debilitating effects of living with later stage arthritis.  For many of us, just a few reminders and tips can help us remember to move during the day and make it part of our daily routine.  Keeping joints flexible is key to managing arthritis.

By taking care of our bodies and joints we will feel better.  Making movement a priority will, in the long run, give us more freedom to do the activities we love with less discomfort.

1. Clean your house:
   1.  If you are not afraid of a little housework the movement in some activities will really help to keep you moving and burn a few calories too.  Just the simple everyday tasks can be more fun if you add some music to the task and dance a bit while you are going through the chores.  Cleaning the floor, washing windows, hanging laundry out to dry, cleaning the bathroom, unloading the dishwasher, etc.  Protect your joints by using alternative motions while performing the activities.
       
2. Get outside to move:
   1. Walk the dog or offer to walk a friend’s dog
   2. Wash your car
   3. Garden – use long handled tools to reduce strain on your back and knees.  You just may reap the rewards not only with added movement but with beautiful flowers, vegetables or fresh fruit.
   4. Make a play date – Take those kids or grandkids out to the park and play a game or take a walk exploring what nature has to offer.
   5. Hike or bike – either at home or the next time you are on a vacation how about walking or hiking to all the historic sites instead of driving a car.
       
3. Interactive Video games: (Wi, Kinect)
   1. Get off the couch and participate in the new generation of video games. There are some great ones out there that actually promote balance and movement.  Give a few of them a try and find one that you like to participate in.  Gather the family around and do it as a group activity.  It is much more fun to do activities together.  Before you know it you will be having fun!
       
4. Join a Fitness Club:
   1. Get social and grab a few of your neighbors or your friends and create a walking group to take a walk around the neighborhood or a local park a couple times per week.
   2. Take a class or join a group and learn out to dance, golf or play tennis.
   3. Swimming is a perfect exercise if you have painful joints.
       
5. Volunteer:
   1. Volunteering can be rewarding.  How about volunteering to walk someone’s dog or walk a dog at a local shelter?
   2. Give your time at a retirement or rehabilitation community where you can help take someone on a walk that might not be able to get outside otherwise. 
       
6. The random activities that add up that we forget about:
   1. Carry your groceries – On the days that you are purchasing just a few things consider carrying them in a bag instead of using a cart.  Carry them across your arms to reduce strain on your wrists.
   2. Take the stairs – When possible take the stairs instead of the elevator.
   3. Park in the last spot – We have all heard this one before.  By parking further way from the front door you are adding in a bit more walking each time you park your car.  Those few added steps can help boost your heart rate and keep you moving.
       
7. Get Essential Nutrition: 
   1. Don’t for get to stay hydrated by drinking plenty of water throughout your activities.  You may also consider adding nutritional vitamins and supplements to your diet that help lubricate and protect your joints and make movement an easier process.  Try a joint specific product like a liquid glucosamine and chondroitin supplement; this may just be the added nutrient you need to keep you moving.

Featured blog post by guest blogger, Brittany Angell, of www.realsustenance.com and author of "Essential Gluten Free Baking Guides Part 1 & 2". 

Inflammation is known to be the core of almost every disease and disorder. For those living with autoimmune conditions inflammation is especially common and can affect our ability to function day to day.  For some chronic inflammation in the body is downright debilitating.  

Causes of Inflammation in the Body

Learning what causes inflammation and how to support the body in lowering it can make a significant difference in overall health.  These following 8 lifestyle choices can cause chronic inflammation. Take the time to learn your body to gain understanding of your own triggers.

Common Triggers of Inflammation:

• Food Intolerances; Gluten, Dairy and Soy being the most common
• Excessive Sugar consumption (Soda is not your friend!)
• Over consumption of processed foods and highly refined oils
• Chronic Stress
• Vitamin Deficiencies
• Non-organic meat and dairy
• Smoking and Alcohol Consumption

Eating a clean balanced diet is the first step in aiding in inflammation reduction.  There are even certain foods for reducing inflammation such as fruits and vegetables and food rich in Omega-3.
 

The following vitamins and supplements and herbs may also assist in reducing inflammation.

• Vitamin D: individuals with autoimmune disorders tend to be chronically low in this particular vitamin.
• Omega 3 Fatty Acids.  (Fish Oil)
• A balanced multivitamin.
• Glutathione Recycler – an immune system balancer and shield against inflammation.
• Turmeric: contains more than two dozen ant-inflammatory compounds.
• Ginger: another powerful anti-inflammatory especially affective in relieving joint pain.
• Probiotics: the gastrointestinal tract is a prominent part of the immune system. An overgrowth of bacteria, fungus can cause chronic inflammation. Keeping a healthy balance of flora supports overall health.

Reducing inflammation will not only improve your day to day health, but also help protect against future issues.

Do you sit at work all day or even at home in front of the computer or tv?  Read more to learn some easy exercise tips you can do at your desk to relieve neck pain and stiffness.

We are quickly becoming a nation of professional sitters… as a matter of fact, the average American now spends 32 hours per month in front of a computer screen just searching the web. Add to that figure the hours spent sitting by those who actually work in front of a computer and you can easily see why the problem is escalating. This phenomenon is directly related to an increase in many physical changes and ailments from carpal tunnel syndrome to eye strain. One of the biggest problems is forward head posture, which can result in a ‘real pain in the neck.

I recently had an x-ray done on my neck to see why I was experiencing chronic tension in my upper back and neck area.  To my surprise the x-ray showed that I have pretty much lost the natural curve in my neck (cervical curve).  This curve should look somewhat like a banana on an x-ray and mine looked more like a tilted pencil. I was also told that I had signs of arthritis in the neck vertebra, which could progress if the stress continues. How could this be happening to me? I understand good body mechanics and pride myself on staying fit and healthy...

Possible Causes of Neck and Shoulder Pain

The first thing my physician ask was whether I spend a lot of time at the computer or reading in bed at night… both of which I defiantly do. He explained how these long held postures can result in a forward head position and how that position, even if slight, can create a huge problem for the muscles and joints of the neck. Our head weighs about 10 pounds, so imagine the stress it can cause on our neck when it shifts forward even slightly. Think of how much harder it would be to hold a bowling ball with your arms extended in front of your body rather that up close to your body; your arm and shoulder muscles would fatigue pretty fast. Well, that is pretty much what is happening to your upper back and neck muscles.  These muscles then slowly tug and pull at your spine and can actually changing the position of your spine from curved to straight. This is not a good thing because there is an important reason for that curve. Your spinal curves are there to help absorb shock during movement. So if the curve is gone the facets of the vertebra can’t absorb the stress correctly. This wear and tear takes its toll resulting in degeneration, arthritis and in some cases bone spurs and nerve impingement.

Aging and Repetitive Strain or Stress

We do know that two main causes of these unhealthy joint changes are aging and repetitive strain or stress. These changes include deterioration to the cartilage between the stressed vertebra as well as a reduction in the protein content of the synovial fluid that keeps joints moving without pain and stiffness. We can’t do much about aging but we can be sure to reduce some of those stresses with proper posture checks and breaks.

Glucosamine and Chondroitin for Joint Health

We can also take advantage of some of the supplements that are designed to help support joint health such as a liquid glucosamine and chondroitin supplement. The role of this supplement in joint maintenance is logical. Glucosamine is an amino sugar that the body produces and distributes in cartilage and other connective tissue, and chondroitin sulfate is a complex carbohydrate that helps cartilage retain water and gives it elasticity.

Women like myself, in their peri or post-menopausal years are definitely at higher risk. Thus we need to counteract the stresses we create when we do too much of the same thing or stay too long in a poor postural position.  This brings me back to my neck problem and plan of action.

So what is a pencil neck like me to do?  Well it starts with awareness… Make sure your desk-site is set up ergonomically – You can check out the United States Department of Labor website for proper desk set ups (http://www.osha.gov/SLTC/etools/computerworkstations/components_desk.html).  Next you will need to learn to position your head back over your shoulders and keep it there when sitting or reading. This is harder than you might think. 

Below are a few tips to help you place your head on your shoulders and KEEP it there:

1.   Place a lumbar support between your lower back and chair. By maintaining the proper lumbar curve in your back, you will be more likely to also keep better upper body alignment

2.   Take neck breaks every 30 minutes that you spend working or reading in a seated position. Here is a simple stretch and re-posturing exercise:

o  Sit up tall and start with slow gentle shoulder rolls (3 to 5 rolls), hold the shoulders in the down position and move on to slow gentle forward neck rolls. Chin tucks and moves slowly downward from one shoulder to the other and back (3 to 5 rolls in each direction).

o  Next begin the chin retraction stretch. Press your chin back towards your throat, stretching the back of your neck and bringing the ears back as far as you can. Hold for 3 to 5 seconds and then relax. Now retract your chin again but this time gently tilt your ear towards your shoulder and hold for 3 to 5 seconds. Repeat tilting to the opposite shoulder.

3.   And last but not least is a great neck strengthening exercise that can be done daily to strengthen the intrinsic (deep) neck stabilizer muscles and all you need is your hand:

o  Sit tall and position your palm on your forehead, press your head against your palm without letting your head or hand move. Hold the contraction for 3 to 5 breaths.

o  Repeat this move with the palm on the side of the head (right and left side) and then with both hands behind the back of the head.

o  It is important that you keep your neck in good alignment over your shoulders throughout all of the pressing contractions.  Also be sure to breath fluidly throughout the holds.

If you practice these few tips daily you will definitely see a reduction in your current neck stress. You may even help prevent curve loss or restore a healthier curve.

Remember that you should always check with your physician when you are having pain or discomfort in a joint and get their approval before you do these or any exercises.  And if your neck feels worse rather than better after performing these moves reduce the amount of time or intensity with which you do them.  If they still don’t feel right then discontinue the program completely.

Guest post by Josh Freeman, B.S. Chemistry and Avid Athlete

What is Protein and how does it work in the body?

Protein is made up of twenty amino acids of which nine are labeled “essential”, because our body is unable to make them. All 20 Amino acids assist in building and repairing cellular structures throughout the body and help with weight maintenance, joint health, bone health, and skin health. The nine essential amino acids are Isoleucine, Leucine, Lysine, Methionine, Phenyalanine, Threonine, Tryptophan, Valine, and Histidine and must be supplied by the diet or supplements.  Amino acids are in many high-protein foods, such as meat and dairy products, as well as grains such as rice, wheat, and rye.

There are many different kinds of protein supplements – milk (whey and casein), egg, soy, collagen, and vegetable.

• Whey & Casein - provide more amino acids by weight, but are typically much more expensive, and can cause bloating and/or indigestion.
• Egg protein also has a good amino acid profile, but it, along with soy and vegetable proteins, are not always completely soluble.
• Soy protein is a good source of protein, and is used by many vegetarians.
• Collagen protein by itself does not have as robust amino acid profile as milk, egg, or soy, but it tends to be much less expensive and, due to its solubility, is more bioavailable. 
• Vegetable proteins, such as those from rice or beans, typically lack certain amino acids, and are purchased by those who desire to abstain from GMO foods or have allergies to milk, egg, or soy.
• Hydrolyzed collagen protein can offer many benefits that are useful to just about anyone, and is a good choice for people who are looking for cost effective way to add additional protein to their diet.  Similar to most other supplements, it is meant to supply the body with needed proteins that the body may not be producing normally.

Fast Absorbing Hydrolyzed Collagen Protein

Hydrolyzed collagen takes insoluble (i.e. does not dissolve in liquids) collagen, typically from animals and uses an enzyme to break it down into individual amino acids. This process is called hydrolysis. This process removes Cysteine from the mix which is then added back in to make a complete protein supplement. Enzyme hydrolysis is preferred over acid, which may leave residues.

The resulting collage is low in molecular weight allowing for rapid absorption in the digestive tract.  This can be especially helpful for those with malabsorption problems caused by bariatric weight loss surgery, Celiac Disease and more. The fast absorption of the amino acids may be especially helpful for connective tissue repair and growth.   

Hydrolyzed collagen protein contains higher amounts of Glycine, Hydroxyproline, Lysine, Proline and Hydroxylysine, amino good for strong cartilage, tendons, skin, ligaments and bones.

Possible health benefits from a hydrolyzed collagen supplement:

• Essential for the body’s natural healing function, energy and metabolism.
• Provide skin rejuvenation and to assist with the strength and elasticity of the skin. As collagen naturally depletes with age, sagging and wrinkles result. By replenishing lost collagen, skin may stay firm and appear more youthful.
• Beneficial in joint health. Because collagen collects around cartilage, it may help keep connective tissue in joints strong and flexible.
• In bones, hydrolyzed collagen can assist with bone density. It is believed to promote the growth of cells that build bone. This makes bones stronger and can help fight osteoporosis and other possible bone deficiencies.

Taking a liquid hydrolyzed collagen supplement may help replenish lost collagen and help meet daily protein intake requirements essential for the body’s natural healing function as well as energy and metabolism; which is needed to preserve lean body mass and support healthy weight management.

Aware and Prepare: for a Better Golf Game

Golf is a very popular activity for those in the retirement years, which means that we may not be playing with totally healthy, young joints.  Therefore we need to pay extra careful attention to form and pre-game practices.  This means we need to be aware and prepare.

Awareness!

Let’s start with being aware… When it comes to being aware, I am specifically referring to an awareness of proper spinal posturing during the position used prior to performing a golf swing.  This position can lead to a common mistake when it comes to the lower back. Finding and maintaining a neutral lumbar spine is key. To do this you should practice in a mirror.  You will need to find your ideal position and then recognize it kinesthetically (in your minds eye), so that you can get into the right posture every time you set up for a swing.  Here is how to find and practice it. 

• Stand with your side profile to a mirror.
• Set your feet in the stance you typically use during a swing.
• Soften your knees and sit back into hips your as you would pre-swing.
• Place your hands on your thighs.
• Look at your spinal position in the mirror.
• Tuck your tailbone as far under as you can.
• Reverse and arch your back in the other direction as far as you can.
• Now find the point right in the middle of those two extremes.
• Hold your lower back in the midway, neutral position.
• Engage your abs and look to see that your shoulders on a diagonal line with your hips and your knees are behind your toes.
• Bring your arms in front of you as though you are holding a golf club.
• Check in the mirror to make sure you have maintained the proper position.
• Hold for five deep breaths and then place your hands on your thighs for a break.

Repeat several times. 

Prepare!

Now to further prepare for a strong back swing you can add the following rear shoulder exercise from the pre-swing golf position:

Posterior Raise with dumbbell or full water bottle

• Perform a dumbbell posterior raise in a slow controlled manner from a well-aligned pre- golf swing posture.
• Keep the weight light enough for you to maintain the proper posture throughout the range of motion.
• Perform 8 to 12 repetitions with control.

Then finish up with a great mobility/stability exercise for the torso and shoulder girdle. 

Quadruped Rotation with Flexion and Extension

• In quadruped position (hands under shoulders, knees under hips), take right hand and put behind head as far as possible. 
• Flex and rotate spine, aiming right elbow to the outside of the left knee.  
• Then extend and rotate spine, aiming right elbow up towards ceiling.
• Perform slowly holding the end range positions for 3 to 5 deep breaths.
• Do 4 to 6 on each side.

Maintain!  Take Glucosamine and Chondroitin Supplement for Healthier Joints and Flexibility

Taking a liquid glucosamine and chondroitin supplement daily can also be very helpful for maintaining healthy joints and flexibility.  It helps keep joints lubricated for improved mobility.  Glucosamine helps rebuild cartilage tissue lost over time and from wear and tear and chondroitin helps to cushion and lubricate your joints for better joint health and to help manage joint pain and stiffness.     

Don't let joint pain keep you from enjoying your golf game this summer!  By doing a few preventive measures such as these exercises and taking a glucosamine supplement, you can be on top of your game without joint pain.

Arthritis Awareness Month May 2012

Arthritis awareness month is a great time to focus on finding fitness activities you can enjoy with maximum benefits and minimal joint strain.

To do this you need to use what I call the ‘Arthritis Activity Continuum’. At one end of the continuum are the activities and exercises that can be done by almost everyone. This might include activities such as walking, isometric Osteoball exercises and gentle seated stretches. On the other end of the continuum are the things that should only be done sparingly or for short bouts due to the greater load or forces on the joints. These higher continuum activities have a cost/benefit ratio. If done with control and proper progression they will help keep your body in peak condition. If done too often, or too intensely they can cause more joint harm (wear and tear) than good. Examples would be running, competitive sports, jumps and heavy weight lifting.

Then there are the many activities that fall between these two continuum ends. The question is, where is your ability and comfort range on the AA continuum?

As many arthritis suffers know, this can shift from day to day based on many factors including weather, time of day and overall health status. That means you need to listen to your joints and have a sliding scale of doable options to choose from depending on how you are feeling on any particular day and joint pain. Keep in mind that any activity is better than no activity at all for joint health. Finding the right variety and proper progression is key for managing arthritis joint pain. Try line dancing, golf, water aerobics or even a Zumba Gold class. The right supplements can also play an important role in joint maintenance such as a high quality liquid glucosamine and chondroitin, calcium and vitamin D and omega-3 essential supplements.

Quick Morning Routine to Get Started

Here is a quick morning wake up routine to start your day. It utilizes the progressive muscle relaxation (PMR) technique. This technique involves tensing and relaxing specific muscles or muscle groups in sequence.  When done first thing in the morning this technique will act as a gentle full-body wake up call.  At the end of a workout or day it can help relax your body and release stress.

1. Lie on your back, tense then relax every one of the muscles in your body, starting with your feet and progress all the way up to your face and scalp.


2. Hold the tension for about 5 seconds then release and move on to the next body part.


3. When you’re done move right into tuck stretch for the hips and spine; hold one thigh towards the chest while tucking your shoulders towards your knee. Hold for a few deep breaths. Switch legs and repeat the hold.


4. Follow this up with a full body traction stretch; reach both arms over your head with your legs outstretched, inhale as you pull away from the midline in both directions (like you on a stretching rack), exhale and release the pulling tension.  Repeat a few times

April is Foot Health Awareness sponsored every April by the American Podiatric Medical Association.  Feet are the root of your body and play a very important role in overall health.  Learn more...

Believe it or not your feet contain ¼ of your bodies bones, 33 joints and over 100 different muscles, tendons and ligaments. They are the foundation of the body and a solid foundation is a must for good body mechanics. Problems with your feet will often lead to issues up the chain including ankle joint pain, knees and the entire spine. Besides the more obvious aches and pains caused by foot irritants, there are deeper issues that can be signaled by the feet.  Health practitioners will often evaluate a persons walking gait as a clue to underlying problems from diabetes and peripheral neuropathy to low back syndrome and muscle imbalance (for more information on this go to http://www.caring.com/articles/things-walk-reveals-about-health?utm_source=care2&utm_medium=partnership). 

By becoming more aware of how you stand and move on your feet, you can improve your chances for early detection as well as possible prevention of certain troublesome foot or foot related ailments like joint pain. Here is a simple series of exercises you can do to help keep your feet healthy and strong for better joint health overall.
 

For the lower legs and core muscles:
 
1.    Start by taking your shoes off and standing tall with your feet and knees pointed forward - head, shoulders, and hips in good upright alignment. Feet should be a comfortable distance apart, no wider than your hips. 

• Try to distribute your weight evenly across the bottom of your feet - from front to back and inner to outer edges. Feel for a natural lift at your arches.
• Spread your toes and let them rest lightly on the floor.
• Now shift your weight slightly side to side and front to back  - feel for the connection between your feet, the floor and the core of your body.

2.    Next rise up onto your toes and then roll back onto your heels several times, while keeping the knees softly bent and the body upright. Feel the limbering effect this can have on your feet and ankles. 

3.    Now do 10 to 15 calf raises working on a slow assent to your balls of your feet, hold and balance for a count of 3 and then a slow descent bringing the heels back to the ground. 

4.  Finally walk forward and back 10 to 20 steps on your heels, keeping your forefoot and toes as high off the ground as possible.
 

These low leg strengtheners will help keep both the front and back muscles of the lower leg and ankle muscles both strong and mobile. 

 
For bottom of the feet

For the muscles and tissues on the bottom of the feet you can perform the towel scoot exercise. This exercise series has been used to strengthen the muscles of the ankle and foot. It is also helpful for various problems with the connective tissue (fascia) under the foot.

1.    From a seated position place a towel flat on the floor out in front of your foot and use your toes to pull and scoot the towel in towards your body. 

2.    Then try to reverse the action pushing the towel with your toes out away from you.

3.    Next place the towel to the side of the foot and use your foot to scoot in towards your body. Follow this with a reverse action, scooting the towel back away from your body.

4.    Repeat these actions on the other foot.

If you are having pain or trouble completing these exercises you should seek medical advice before continuing with any exercise program. Also keep in mind that proper calcium and vitamin d supplementation is key to healthy bones to support healthy joints.  For additional joint health aid take a liquid glucosamine and chondroitin supplement.

Welcome to a healthier life!
www.kathystevensfitness.net

Starting a walking program is a great way to get in shape and get healthy this year. 

Many adults are experiencing the joys of walking for fitness, including participation in local 5k, half and full marathon races.  Wherever you are at in your fitness level, just starting in already doing races, these tips can help you increase the benefits you get from your walking program.

Strength Walk
As you progress in your routine don’t forget to include some complementary resistance-training exercises for the muscles you use during your walks.  By strengthening your leg and torso muscles you will reduce joint stress and muscle fatigue, giving you greater stamina.  It’s best to implement your strength-walk program a few months prior to a given race, but it’s never too late to get started. 

Below is a short series of strength moves that you can add right into your walk or perform on off days.  You should try doing them at least 2 to 3 times per week. 

1. Walking lunges (for the leg and hip muscles): start with your feet together, step forward and bend both knees until you are in a lunge position, then bring the rear foot up to meet the front foot. Repeat leading with the opposite leg.  Continue alternating legs for 10 to 15 steps on each leg.   

2. Scapular Dips (for the upper back and shoulder girdle muscles): Place your arms behind you with your hands resting on the edge of a bench or step.  Walk you feet slightly forward, hips and knees bent.  Fingers are forward and elbows are straight.  Slowly let your shoulder blades slide upward towards your ears and then press them downward in the opposite direction.  Keeping all other joints stable.  Repeat this controlled shoulder shrug and press action 10 to 15 times. 

3. Heel to toe walks (for the lower leg muscles): Stand tall, bending the knees slightly and walk on your heels (toes up) for 30 seconds.  Follow this with 30 seconds of walking on your toes (heels up).  Repeat 30-second toe to heel walk two more times for a total of 3 sets.

4. Scapular Squeeze Circuit (for the mid back, postural muscles): Walk with proper form and arm swing for 5 to 10 minutes then continue walking while performing 20 scapular squeezes.  Tuck both arms in towards your sides and pinch the muscles between your shoulder blades as though you are squeezing a tennis ball between them.  Hold the squeeze for one to two seconds then release for one to two seconds.  Go back to normal walking technique then repeat the squeeze series a total of 3 times over.

Power walk
Who wouldn’t like to make the most out of every walking workout? A simple way to increase your walking power and output is to increase the dynamics of your arm swing.  Create a fist with your thumbs resting on your knuckles and bend your elbows to right angles.  Pump your arms forward and back with your fist moving from sternum to hip in an alternating fashion.  As you pump your arms think about driving your elbows down and back right along side of your torso. Keep your arms moving in a straight line; don’t let them swing side to side or cross the body. To progress further try-adding resistance in the form of hand held weights, body vests, or walking poles.  All of these options will help you burn more calories while using them while also increasing your ability to perform a more powerful walk when you walk without them.     

Start off using the lightest increments of weight.  Restrict the time you spend using the added resistance.  Start with 5 or 10 minutes and then gradually build up to your regular workout time.  If you plan to increase your resistance, do so in small increments every 4 to 8 weeks. The maximum recommendation for hand held weights is 3 pounds and the maximum for weighted vest is 30 pounds.  Note: Controversy exists over the use of hand held weights due to the stress to the shoulder joint. 

*Keep in mind that good posture, controlled arm swing and proper overall walking form (see article on walking form) must be maintained during the use of any added resistance device. If the use of added resistance causes, neck, shoulder pain or low back pain discontinue immediately.

Speed Walk
Another great way to add a bit of spice to your walk program is with speed play.  Some times called interval or Fartlek training, it is the best way to rev up your walk and train towards faster race time.  The difference between this type of training and your continuous walk training is that the intensity and speed of the exercise varies, to train both the aerobic (with oxygen) and anaerobic systems (without oxygen).  Simply put, the aerobic system is the system your body uses to perform continuous activities like walking, swimming and bike riding. 

Your respiration and pulse rate increase, but you can handle it and keep going for 20 or more minutes. The anaerobic system is used for high intensity activities like sprinting and jumping, that cause you to become winded and fatigued, forcing you to stop within a 30 to 90 seconds.  By training both of these systems you will become more fit and able to walk at faster, harder paces. 

The easiest way to implement this into your existing walk routine is to perform timed bouts of fast walking followed by slow, recovery walking.  This can be accomplished using the walking techniques described in the previous walking pace articles (link).  Start with a warm up walk lasting between 10 and 15 minutes and then pick up your pace to a 30 to 60 second speed walk, followed by 1 to 3 minutes of leisurely paced, health walking.  Once you feel that you have adequately recovered you can go back to a moderate fitness paced walk.  Every time you do a 30 to 60 second speed pace, follow it up with a 1 to 2 minute recovery pace.   Start with two or three of these bouts equally disbursed within your walk, then add in another every few weeks as desired.

The ratio is the time difference between the fast, work pace and the slow, recovery pace.  Typically you begin with a 1 to 3 ratio.  That means the recovery pace is 3 times the length of the work pace.  For example:

30 seconds fast – 1.5 minutes slow (1 to 3 ratio)
or,  1 minute fast – 3 minutes slow  (1 to 3 ratio)

As you get in better condition for intervals you can reduce the ratio to 1 to 2

30 seconds fast – 1 minute slow (1 to 2 ratio)
Or, 1 minute fast – 2 minutes slow (1 to 2 ratio)

It can be a lot of fun trying different ratios. Soon you’ll be cruising down the road with greater speed and energy.  But don’t overdue it... interval training is quite intense so limit these types of training sessions to no more than a few times per week.

Many of the abilities and improvements you will be working on in this three part program go hand and hand because of the cross over between strength, power and speed... so feel free to use a variety of these suggested programs.

Don't forget to take your liquid glucosamine and chondroitin to support your joints.  This will help keep them flexible and strong and able to keep on walking!  Even if you do not have any joint issues yet, glucosamine and chondroitin can also act as a preventative against the wear and tear on your joints.

Have any plans for walking or running a race this year? Leave your tips or story here for extra entry into the New Year New Healthy You Sweepstakes! http://www.wellesse.com/newyearspromo/

 Wouldn’t it be great if you could start off every year with a new lease on your body! Especially when it comes to your joints!! 

It is hard to accept it, but our joints much like the tires on a car get worn down with usage and although we know exercise is a good thing, it also adds to that wear and tear down. 

So what is a body to do? 

Well the first thing is to fight overuse with proper exercise selection and progression. It may be time to give up a few of the more ballistic activities like running or jumping in exchange for power walking and water fitness.  You can also increase the shock absorption of your joints by keeping the surrounding tissues strong and healthy.  This is typically accomplished with the right balance of resistance training and supplementation such as liquid glucosamine for joint health and liquid calcium and vitamin D for bone health.  For those with moderate to severe joint degeneration that resistance training should start with joint friendly isometric training.  Here is a great one for this week.  
 
The Wall Press
Find a sturdy wall:
o   Place hands in the push up / shoulder width apart

o   Position your feet in a lunge position and lean your weight forward as though you are pushing a cart up-hill

o   Push the wall as hard as you can and count to 10 out loud

o   Rest

o   Switch feet position and repeat a second time

Stay tuned for more great isometric ideas in the New Year and don't forget to take your liquid glucosamine and chondroitin for even healthier joints!


How do you keep your joints healthy and strong? 

Tired of dieting?  Ditch it!

There are many different ways you can lose weight from counting calories to incorporating “food rules” into your life (“don’t eat after 7pm” is an example of a food rule). And most methods work if you actually follow the plan. Therefore, the best way to lose weight is by trying something that is doable (be realistic here) and fits your lifestyle.

If you are at your wits end with diets it’s time to not diet. If the thought of not being accountable to the scale or a weight loss class terrifies you, stop and think about whether or not what you have been doing has worked. If the answer is no then trust me, it’s time for a drastic change. And that change involves letting go of the dieting crutch.

Why should you ditch dieting? Dieting for some people places entirely too much focus on the scale as opposed to overall health. In addition, dieting can lead to thoughts of deprivation and subsequent overeating “forbidden” foods. So how do you “un-diet”?

Follow these easy steps:

• Throw your scale out (or donate it)
• Spend less time around chronic dieters and chronic over-eaters
• Stop counting calories and instead focus on eating healthier, yet delicious, foods
• Take the time to enjoy your food. In our rushed society we eat in front of computers, the TV and even in our car. Yet research shows that simply taking the time to eat without distractions can help prevent overeating.  Chew each and every bite slowly before swallowing. 
• Find exercise that you enjoy. We shouldn’t view exercise as “punishment” for eating too much but instead a way to improve our health and improve our overall disposition.  If joint pain is keeping you from exercising, try a liquid glucosamine and chondroitin supplement for joint health. 
• Pick up a copy of the book Intuitive Eating – this is the go-to guide to helping people ditch dieting.

If you've had bariatric weight loss surgery, you know that is just the beginning of your weight loss journey.  Learning how to eat the healthy way can be difficult but necessary.  Be sure to consult with your dietitian or doctor about your food intake.  You will also need to take essential supplements such as calcium and vitamin d supplements as well as iron and B12 due to decreased absorption after weight loss surgery.

Best wishes on your Successful Weight Loss Journey!