I love to walk and hike and I used to run, but the older I get the more my knees hurt.  Lately, I have noticed that my knees make a strange sound when I bend them.  A friend of mine recommended some great knee braces from Nikken and they do help a lot, especially when it is cold out. 

I also take the liquid glucosamine and chondroitin supplement on a daily basis.  My greatest fear is not being able to walk and hike when I get older because my knees hurt too much or needing to have knee surgery later. 

Strengthening the muscles above around the knees can also help tremendously such as the quadriceps and hamstrings.  Exercise keeps your joints from stiffening and provides needed support, making movement easier and reducing joint pain.

Here are some great exercises for these muscles from Jen Mueller, a certified trainer, from the Spark People website. 

STRETCHES

1. Chair knee extension: Sitting in a chair, rest your foot on another chair so the knee is slightly raised. Gently push the raised knee toward the floor using only leg muscles. Hold for 5 - 10 seconds and release. Repeat 5 times on each leg.
2. Heel slide knee extension: Lie on your back, with left knee bent and left foot flat on floor. Slowly slide the left heel away from your body so both legs are parallel. Hold for 5-10 seconds, return to starting position. Repeat 5 times on each leg.
3. Knee flexion: Sitting in a chair, loop a long towel under your foot (resting on the floor). Gently pull on the towel with both hands to bend the knee, raising your foot 4 - 5 inches off the floor. Hold for 5 - 10 seconds, then release. Repeat 5 times on each leg.
4. Hamstring stretch: Standing, put one foot in front of you, toes up. With hands on the small of your back (or one hand holding a chair for balance), bend the opposite knee and hip (not your lower back), until you feel the hamstrings stretch. The upper body comes forward at the hip. Hold for 5 -10 seconds, then release. Repeat 5 times on each leg.

STRENGTH TRAINING

1. Wall slide: Leaning with your back against a wall, bend your knees 30°, sliding down the wall, then straighten up again. Move slowly and smoothly, using your hands on the wall for balance. Keep feet and legs parallel, and do not allow knees to go out over the toes. Repeat 5 -10 times.
2. Bent-Leg Raises: Sitting in a chair, straighten one leg in the air (without locking the knee). Hold for about one minute. Bend your knee to lower the leg about halfway to the floor. Hold for 30 seconds. Return to starting position. Work up to 4 reps on each leg.
   
3. Straight-Leg Raises: Sitting in a chair, rest your foot on another chair. Lift the foot a few inches off the chair while keeping your leg straight. Hold for 5 -10 seconds. Return to resting position. Repeat 5 -10 times. (Also work on increasing the time, up to 2-3 minutes if possible.)
4. Abductor Raise: Lie on your side, propped on one elbow. The leg on the floor bent, the other straight. Slowly lift the top leg, hold for 5 -10 seconds, then lower. (Ankle weights will increase the intensity). Do 1-3 sets with 12-15 repetitions each. Remember to rest in between sets.
5. Hamstring Curl: Stand with the front of your thighs against a surface (a table or wall). Flex one knee up as far as is comfortable. Hold for 5 - 10 seconds, then lower slowly. If possible, do not touch the floor between repetitions. (Ankle weights will increase the intensity.) Do 1-3 sets with 12-15 repetitions each. Remember to rest in between sets.
6. Step-Ups: Stand in front of a step, like a sturdy bench or stairs, about two feet high (or less if necessary). Step up onto the support, straighten your knees fully (without locking them) and step down. Maintain a steady pace. If you are comfortable with your balance, pump your arms while doing this exercise. Start with 1 minute, slowly building your time. Gets your heart pumping too!
7. Stationary Bike: Biking is a good way to increase strength and range of motion. Make sure you have the right positioning of the legs. At the bottom of the pedal stroke, the bend in the knee should be 15 degrees. Start with 10 minutes and slowly increase your time.

Always check with your doctor before beginning an exercise program. These exercises are designed to help, not hurt. If you experience pain at any time during the exercise, stop. Pain is your body’s way of telling you that something is wrong.

You can ice your knees for 10-20 minutes if they are sore after doing these exercises.


 

 

Setting the right goal is the most important step in starting a new fitness program... unfortunately it is often underestimated or completely overlooked.  How often do you hear people tell you that they joined a health club last year, but never go? Or they lost 5 pounds only to put back on 10? These unfortunate endings could have been prevented if the right goals were established in the beginning of the process.  

So how do you set the right goals and then actually achieve them?

The first thing to keep in mind is that most fitness related goals need at least 12 weeks for you to see measurable results.  Most people give up just about the time their bodies start changing.

Secondly, you need to focus on one primary goal at a time. Then it is important for you to have a way to monitor and track how you’re doing during the process.  And finally after the 12- weeks are over, you should re-establish a new goal based on your training results.  In doing so you are creating smaller more manageable goal increments. Success of any type often happens in small steps rather than unrealistic leaps.

Use the following steps to select the right fitness goal:

Meaningful: Make sure you’re goal is something that is truly meaningful in the ‘now’...

List 3 things you really want to change or improve about your body (in order of priority)
1.
2.
3.
(For example: 1. Lose weight; 2. Improve Joint Health; 3. Tone up)

Measurable: Now look at the three goals you listed and decide if and how you can measure them.

1. ____________________________
2. ____________________________
3. ____________________________

(For example: Lose weight: measure by scale; Feel better: self evaluation of energy level; less joint pain; Tone up lower body: tape measure)

Manageable: Take another look at your potential goals and decide which might be the most manageable, realistic and achievable over a twelve-week training period.

List the increment you would be trying to achieve per week.
1. __________________per week
2. __________________per week
3. __________________per week

(for example: Lose weight: 1 pound; Feel better:10%;  Tone up: lose ¼ inch off hips and/or thighs)

This process will help you recognize which of your potential goals might be the best to work on first.  Once you have achieved your goal, you can continue on the same path, advance the measurement or start working on one of the remaining two goals.

This systematic approach to goal setting and achievement can make the difference between ‘success’ or ‘depress’ when it comes to your next fitness program... so get goal setting and GO!

A new study just released revealed the five top reasons why physicians recommend dietary supplements to their patients.  The Life Supplemented Healthcare Professionals (HCP) Impact Study found that a majority of physicians - 79% - recommend supplements to their patients for these health reasons:

1. Bone Health 33%
2. Overall health and wellness 32%
3. Joint Health 29%
4. Heart Health 26%
5. Maintain healthy cholesterol 22%

The physicians were not asked to specify which supplements they would recommend for each condition; however, there are certain supplements that are widely recognized for each of these health areas.

1.  Bone Health - Calcium and Vitamin D are widely recognized and recommended for maintaining bone health and managing osteoporosis

2.  Overall health and wellness - This survey found that 72 percent of physicians think its a good ideas for patients to take a multivitamin. 

3.  Joint Health - Glucosamine and chondroitin supplements have been shown in clinical trials to aid in joint discomfort and mobility often caused by osteoarthritis.

4.  Heart Health - Omega-3's, EPA and DHA, found in fatty fish such as salmon are often taken for many health reasons, including a healthy heart.  Other supplements include vitamin E and B vitamins. 

5.  Maintain healthy cholesterol - Soluble fiber is known for its cholesterol-lowering effects and plant sterols are becoming popular also.

Top supplements used by the 72 percent of physicians who say they use a dietary supplement:

1. Multivitamin
2. Vitamin C
3. B vitamins
4. Vitamin D
5. Vitamin E
6. Calcium

Read more about this study here

 

It’s back to school time already!  With our busy schedules before and after school it can be difficult to find time to exercise for anyone in the family unless the kids are in an organized sport like soccer or baseball. 

One scary statistic is that although over 25 million American children are participating in organized sports, we still have a huge group of de-conditioned children who aren’t getting off the bench (or couch for that matter)—we have 50% more overweight children than 20 years ago and 30 to 60% of today’s kids have at least one risk of heart disease by age 10.

Our schools have cut back on physical education to the point where the non- athlete has very little physical movement opportunity throughout the school day.  PE is no longer mandatory in high school past the 9th grade, and most elementary schools don’t have the budget for a fitness professional, which basically leaves PE to unequipped and overburdened homeroom teachers.

Basically we need to face up to the fact that our children’s health and fitness program has to start with family lifestyle choices...and what better time then the ‘back to school’ season to start a new family fitness program.

Here are some helpful hints to get your family moving in the right direction:

• Help your kids learn to enjoy physical movement...This starts with you, be a positive role model!
• Provide them with a wide range of sports and fitness activities. Keep in mind that a wide variety of physical experiences carry over into ones ability to enjoy recreational activities, so try not to limit your child’s choices.
• Volunteer whenever possible to help out with sporting teams and or school fitness programs. It gets you out there and shows your kids that you really care.
• Make it clear to your child that physical activity is good and needs to become an integral part of daily life.
• Find excuses to move more, whether it’s walking with them to school or racing them during simple tasks like taking out the trash or carrying in the groceries.
• Keep a activity chart on the wall and start a friendly family competition based on how many minutes a week you do some type of organized exercise.
• Reward positive physical changes... create your own biggest ‘winner’ contest.
• Avoid getting your child into a highly competitive sport too soon (typically before 8) and make sure they are mature enough to know what they are committing to if they join a specialized team.
• If playing organized sports, praise them for what they do well or try to do well and don’t worry about the score or the competition.

Most importantly, Have Fun!  You may find that you that you enjoy it as much as your kids and have more energy than before!

Previously I covered cardio-respiratory equipment for seniors.  Cardio is important but you need to balance that with strength training as well.  Many seniors feel reluctant to use weights either because they don't know how or are afraid they will injure themselves.

• In the weight room seniors may want to stick with the circuit machines if balance is an issue.  They may also need to omit certain exercises all together if they have joint limitations or suffer from for low back problems.  For this reason it is wise to hire a personal trainer when training in a gym.  A certified fitness professional should be able to help seniors recognize limitations, select the right exercises and spot proper movement execution. 
   
• Lightweights, exercise bands and balls offer seniors a great option because they are not as intimidating as heavy weight room equipment. The portability and handling ease make them ideal for senior strength training programs.  Some of these exercise devices are even designed with special gripping features, which make them easier to handle and hold like these here, soft weights and compressible balls. 
  
• Some seniors may need to wear a weight-training glove to improve grip and/or protect sensitive skin on the hands when handling weights or resistance bands.

• Another equipment consideration when training is joint stability and protection devices... This is where a physician’s recommendation should come in.  It could involve orthopedic braces or raps for the wrist, low back and knee.
   
• Some physicians will recommend water exercise for seniors with severe joint pain or limitations.  The water acts as a natural body support and the buoyancy factor keeps stress off joints.  Even for water exercise there are a variety of floatation and resistance devices that can to help make the most out of a water workout.  

Flexibility training equipment is pretty much the same for senior as any adult exerciser:

·        A comfortable floor mat is a must if seniors are planning to stretch on the floor.

·        A stretching strap is also helpful for leveraging limbs into a stretch position.

·        A rolled pillow or towel for neck support is also recommended for when lying on ones back.

One note on stretching:
Some seniors do not feel comfortable moving up and down from the floor.  Thus stretching can be done from a seated position, while standing behind a chair or even while lying on a firm bed or couch.  It is also a good idea for seniors with balance issues to have a sturdy chair nearby if moving down onto the floor for stretching.

Part 3 of Exercise Gear for Seniors

Exercise Equipment for Cardio Exercising

Senior fitness equipment is a broad area, which I will cover based on what is relevant when conditioning the heart verses the skeletal muscles of the body.   

Lets start by discussing senior cardio-respiratory equipment:

• In general the stationary cardio machines are built for any adult user, but some offer features that better address senior adult’s special needs.  For example, if a senior has problems maintaining good posture or balance, they will want to use the machines that offer back support or take place from a seated posture. 
    
• If seniors have a specific joint that doesn’t function like it use to or joint pain issues, for example the knees or low back, they will want to find the equipment that places the least stress or weight on those areas.  This might mean a glider style machine that distributes the workload between the arm and leg muscles, or a recumbent bike that puts the back in a more comfortable posture. 
  
• If seniors are into outdoor cardio activities like walking or jogging a pedometer is a great tracking tool.  Look for one that has easy to read numbers. Many aging adults feel more comfortable accumulating their cardio-respiratory training minutes throughout the day.  By wearing a pedometer seniors can easily track their daily steps.  Harvard research has shown that as little as 6000 steps a day correlates to a lower death rate. http://walking.about.com/cs/measure/a/locke122004.htm
   
• A heart rate monitor is also a helpful device to insure a person is training at the right intensity.  Keep in mind that some seniors are on heart medications that are designed to keep the heart rate from elevating thus a electric monitor may not reflect how hard they are truly working.  In these cases seniors will need to base their intensity on how they are feeling during the activity and try to stay in a moderate to somewhat hard perception range.
  
  Always check with a doctor before starting any exercise program and he may be able to advise you further on what exercise equipment to use and how to manage joint pain and arthritis with exercise. 
  
  My next post will discuss strength training options for seniors.  Be sure to check back!  If you have any helpful tips or advice, please comment below. 

Having the right gear can make a huge difference in physical performance as well as personal safety during exercise... and this is especially true for senior adults in preventing joint pain and other issues.  As we grow older our fitness needs shift due to age-related changes in our body.  These changes make a difference in the type of exercises we should do, the way we should suit up and the equipment that will be most comfortable to use.  In my next few posts I will discuss my top ten must haves that are important for everyone, especially active seniors.

 

#1 – The Right Shoes

The #1 problem I see when training senior adults has to do with their shoe choice.  By the time we hit our ‘golden years’ we often have one or more joint related problems that affect our ability to balance and/or maintain a proper walking gate.  A non-supportive, poorly designed or worn-out fitness shoe will only exacerbate these problems. 

So my ‘Golden Gear’ tip #1 is to check with a foot care specialist or orthopedist as to the best fitness shoe for your particular foot and movement mechanics.  You may need special orthotic inserts.  And if you have diabetes or skin issues you may also need special socks to reduce skin irritation.  These are available on-line as well as through specialty footwear store. (see www.footsmart.com/diabetes).

 

What is the main purpose of your shoes?

Another common misconception, when it comes to fitness shoes, is the belief that all fitness shoes are created equal.  This is certainly not the case.  Fitness shoes come in a variety of models designed to enhance and support the type of activity you intend doing.   A running shoe is built to properly cushion the mechanics of running and a walking shoe is designed with the foot strike of walking in mind.  A cross trainer or gym shoe provides a more solid base with lateral support to allow you to move from strength exercises to cardio equipment. 

 

It will be important that you choose and use the shoes as they are designed, which may mean you have more than one style in your closet.  A reputable shoe store should be able to advise you as to the specific features and design of the shoes you are considering. Also remember to change your shoes at least once every four to six months (if exercising on a regular basis).  The inner support systems may be broken down as well as the outer tread, which can increase the risk of falls.

 

Go check what shoes you are currently using.  Do you need new ones?  Are they the right kind?  Remember, proper gear starts with the feet, so don’t wait.  It may help prevent injury later on.

 

Next Post:  #2 – Comfort Clothing!

Here is another great story about our liquid glucosamine and chondroitin product.  I've recently noticed that a lot of people ask on various chat sites and communities if glucosamine actually works.  The answer is yes!  But it may not work the same way for every person and it does take a few weeks to feel the effects.  You may not notice a different for several weeks.  It really depends on what the source of your joint pain is such as what type of arthritis.

But don't take my word for it.  Here's a real life story from a person who it has worked well for.

"...I've been taking it (glucosamine and chondroitin liquid) for I'm not sure how many years now, and it's one of the few things I've ever bought that actually works like it's supposed to.  I got banged around playing soccer in my youth, as well as being "bumped" by cars while on both 10-speeds and motorcycles, so sufice it to say, I "crackled" whenever I bent my knees, even just walking.  I'm not sure how long I took before it started working; I just noticed one day that I no longer "crackled" going down the stairs."  J. Cunningham, Smyrna, Georgia

Arthritis Tip of the Day
Turn a trip to the supermarket into a chance to exercise.  Push the cart once around the perimeter of the store without stopping.  This also gives you a chance to see what's on sale before you start filling your cart.

In my last post, I wrote about exercise tips you can easily do while on the go.  In this post are specific exercises that you can do in your hotel room or anywhere without having to go to the gym. 

Body Blasters: The following exercises are very effective and use gravity as your resistance, so you don’t need any extra equipment.  These are also great for overall bone and joint health.  Do 1 to 2 sets of 8 to15 repetitions of each of the following classic exercises for a full body workout.

Push ups: for chest, triceps and shoulders                                                                                           

 

·        From a hand and knee or hand and toes position, bend the elbows and slowly lower chest towards the floor

 

·        Keep the abdominals held tight and try to get the chest to within a fists distance of the ground

 

·        Hold in the down position for a second or two and then exhale as you extend the elbows, pressing back up to starting position.

 

 

Single Leg Step Ups: for hip and buttock muscles                                                                                     

 

·        Stand with one foot on top of a step or solid bench (6 to 12 inches high) and the opposite foot on the floor behind the step or bench. 

 

·        Shift your weight onto the up leg and exhale as you extend (straighten) the hip and knee

 

·        Tighten the standing thigh and hip muscles for a second or two and then slowly lower back to the starting position. 

 

·        Repeat 8 to 15 times and then switch leg positions to work the opposite side.

 

 

Traveling Lunges: for the leg muscles

 

·        Start with feet together in good standing alignment

 

·        Step forward with one leg and bend both knees lowering into a lunge position

 

·        Hold for a second or two in the down position and then step the rear leg forward along side the front leg

 

·        Repeat with the opposite leg moving in a forward direction.

 

·        Breath fluidly throughout the movements

 

·        Continue in a forward moving direction, alternating between legs until you have completed 8 to 12 step outs on each leg

 

 

Shoulder dips: for mid back muscles

 

·        Position your arms behind your body with hands on a raised surface (step or bench), fingers forward towards your hips; Knees are bent with feet on the ground

 

·        Keep your elbows straight as you allow your shoulders to rise up towards your ears

 

·        Exhale as you press downward through your shoulder girdle, pushing your shoulders away from your ears and hold this position for a few seconds

 

·        Repeat the movement slowly 8 to 15 times concentrating on the scapular movement while keeping your elbows straight throughout the exercise.  * make sure not to confuse this with the classic triceps dip...where the lowering is done by bending the elbows.

 

 

Inversion press ups: for the upper back and shoulders

 

·        From an inverted position (hands on floor and hips up) similar to the downward dog in Yoga, slowly bend your elbows and lower your head and shoulders towards the floor

 

·        Hold the down position for a second or two and then exhale as you press back to starting position

 

·        Feel free to place the hands on a raised surface like a step or bench if it is to hard to do with hands on floor

 

 

Crunches: for the abs

 

·        Lie back on the floor with hands behind your head, knees bent and feet positioned a comfortable distance from your hips

 

·        Exhale as you lift the torso from the ribcage area moving towards your pelvis

 

·        Lift to the point where you feel your shoulder blades clear the floor and hold for a second or two, then slowly lower back to starting position

 

·        Repeat for 8 to 15 repetitions

 

 

Supermans (back extension): for the spinal muscles

 

·        Lie flat on your belly with your arms extended forward and your legs straight on the floor

 

·        Keep your abs tight and feet on the ground as you exhale and lift your upper body and chest off the floor a few inches. Stay in the pain free range, never lifting higher than comfortable for your lower back.

 

·        Stay lifted for a few seconds and then return back to the start position.

 

·        You can modify this exercise if it is too difficult to lift with your arms extended by bending the elbows along side of the head or resting the chin on your hands

 

·        Be sure to move slowly in and out of each repetition keeping the head and neck in stable alignment with the rest of the spine.

 

·        Repeat for 8 to 15 repetitions

 

This short series will pump you up and hold you over till you can get back to the gym.

 

 

Are you always on the go?  Whether it’s soccer games, business travel, shopping for back to school supplies or traveling on vacation, it is wise to bring snacks and beverages.  You never know when you might be stuck and grouchy from low energy, as you wait for your child to decide between a Hannah Montana or a Jonas Brothers t-shirt.

 

Here are a few snack ideas to keep on hand:

 

·         Nutrition bars (ones with about 10 grams or more of protein per 200 calories are a good bet).  Try this recipe

·         Fruit

·         Bottled water, Vitamin Water, Gatorade or other low calorie beverages(try freezing them for hours before you leave the house)

·         Nuts, seeds

·         Healthy turkey jerky or tofu jerky

·         Ziploc bags with healthy cereal

·         Granola bars –  recipe 

·         Trail mix – In a mixing bowl or large bag, combine the basics - peanuts, raisins and M&M candies - and shake. Some other fun additions: dried cranberries, Reese's Pieces, banana chips, cashews, almonds, pretzels, Cheerios and granola.

 

Make sure you bring enough for the kids or other people traveling with you.

 

Aside from keeping your energy levels up and your patience in check, carrying food serves another important purpose.  Having a snack and eating every few hours while on the go will keep you from being famished at lunch or dinner.  And the less famished you are, the less likely to overeat fattening food.  So take a few minutes to think about your day and make sure to be prepared.  This will help to keep your body healthy and stomach satisfied when you are on the go.

Happy & Healthy Travels! 

 

 

Everyone loves to go on vacation but how many of you are feeling a little guilty about missing a workout or two while traveling or on vacation?  I just got back from a weeklong trip but didn’t let vacation mode get the best of my body... All you need is a simple ‘on the go’ program to keep you feeling fit and healthy with minimal time investment and no equipment.  Below is a list of my favorite ‘on the go’ exercise tips.

 

1. Car, plane, or train tilts: If traveling for an hour or more, add in this simple core strengthening and low-back stress relieving exercise. 
    
1. Sit up tall, draw your belly button in towards your spine and your pelvic floor upward, as you perform a tilting action with your pelvis (tail bone tucking under). 
2. Hold the tilt for 2 to 3 deep breaths, then release back to a neutral pelvic position.  Repeat the action for a total of three repetitions. 
3. Perform this exercise every 30 minutes during your trip for a great body tune up.
    
2. Cardio Quickie:  Get your body burning more calories by starting the day with this quick 12- minute metabolism lifting routine. 
    
1. You can walk, run, climb stairs or do any cardio-moves you like as long as you can pump up the intensity and get breathless for short bouts of time. How about on the beach?
2. Start with a general body warm up then perform 8 back to back bouts of 30 seconds of all out intensity movement followed by 1 minute of light recovery paced movement.
3. These short intervals are the quickest way to light your metabolism and burn more calories all day long. 
    
3. Don’t forget your nutritional supplements!  It is typical to eat a bit less healthy when traveling, so make sure to pack your nutritional supplements including the new ‘on the go’ glucosamine and chondroitin packets.
   
   
   In my next post I will talk about "Body Blasters" - very effective, gravity exercises you can easily do anywhere.
   
   Hopefully these tips will help keep your travel guilt free and body-wise this year!

Many caffeine lovers around the world will love hearing the news that besides waking you up in the morning, caffeine is a well-proven ergogenic aid.  Simply put, caffeine has a positive effect on your ability to perform certain types of exercises and sport activities.  Numerous studies have shown caffeine allows athletes to train longer and stronger. These effects have been found in activities that last as little as 60 seconds or as long as 2 hours. 

·        Research provided by the American College of Sports Medicine (ACSM) has shown that ingestion of 3-9 mg of caffeine per kilogram (kg) of body weight one hour prior to exercise increased endurance running and cycling performance of well-trained, recreational athletes in the laboratory.  

·       Several other studies have shown that caffeine can lessen the muscle pain experienced during exercise.  Read Study  This could be one reason why exercisers are able to continue working at high levels of intensity for longer periods of time.

·        Furthermore recent research has shown that ingesting caffeine post training may help muscles recover quickly after a major workout or competition. In one such study it was found that a combination of carbohydrates and caffeine post high endurance activity favors the replenishment of muscle glycogen (primary muscle fuel source) by 66%.  

Caffeine is found in many of the products we love to consume such as coffee, tea, chocolate, energy supplements and soda.  But hold on before you refill that cup of java; it should be noted that the ingestion of caffeine in the form of coffee appears to be ineffective compared to the use of pure caffeine sources found in sports drinks and tablets. It is believed that there is some other chemical in coffee which may counteract the sports enhancing effects.

 

It is important to keep in mind that although a reasonable amount of caffeine (25 to 200 mg) is believed to yield positive sports related benefits, too much caffeine can have undesirable and unhealthful side effects.  Overdoing it can make you feel anxious and jittery, disrupt sleep, increase blood pressure and heart rate, give you heartburn and stomach ulcers, and cause dehydration. Caffeine can also have an addictive effect on the body, causing withdrawal effects such as headaches and extreme sluggishness when you try to give it up. 

 

Side Bar...

 

Some studies have raised safety concerns in the area of caffeine usage in patients with reduced coronary flow reserve, as seen in coronary artery disease, particularly before physical exercise and at high-altitude exposure. http://www.eurekalert.org/pub_releases/2006-01/acoc-clb011306.php

 

 

 

 

I’m so excited to tell you about our newest product, a single dose powder packet with glucosamine, chondroitin and MSM.   Ever since our liquid glucosamine and chondroitin became available, customers have been requesting a “travel” size.  Something that can easily be taken on vacation, business trips, to the gym, work or anywhere.  The regular liquid glucosamine works great but does not travel well in a suitcase and definitely cannot go in a carry-on.  Trust me, I’ve tried, and it has ended up in the airport “garbage can” along with other travelers’ shampoos and toothpaste.

 

The new glucosamine powder packets have the same level of the three key ingredients, glucosamine, chondroitin and MSM for joint health.  They come in two tasty flavors – citrus and berry.  I really enjoy both flavors and it’s nice to have variety.  I keep a few packets in my purse for when I forget to take my daily dose of the regular liquid glucosamine or when I want to sip a flavored drink while out and about.

 

The packets are convenient and easy to use.  Just tear off the top of the packet and pour into a water bottle after drinking little of the water first to make some room.  Shake it well until the powder is completely dissolved and drink up!  If you prefer, pour the powder into a tall glass, add the powder and stir until dissolved.  It has a refreshing taste great for anytime of the day.   Now you won’t have to miss taking liquid glucosamine while on the go – just bring enough of the new powder packets for each day.  It couldn’t be easier or more convenient and your joints will love you for it!

The new powder packets are now available at Vitacost.com, Drugstore.com and select Rite Aid stores.  We will have free samples available soon!


Arthritis Tip of the Day -  When flying, always bring a lightweight carry-on bag to hold your medications, a change of underwear and socks, toothbrush and other vital items.  (Glucosamine Powder Packets!)  If you are stranded you may not have access to your checked luggage or in case your luggage gets lost.

 

 

 

 

 

 

 

5 Steps for Bone Health – 3^rd in Series

Step 3 – Maintain A Healthy Lifestyle

 

Previously I wrote about the 5 steps for bone health:  Step 1 - Eat Right and Step 2 - Exercise.  That brings me to Step 3 – Maintain a Healthy Lifestyle.  Of course, eating right and exercise are very important part of this, but what further steps should be taken for stronger bones?

 

• Stop smoking – smoking is just as bad for your bones as it is for the rest of your body.  Women who smoke have lower estrogen levels compared to nonsmokers and often go through menopause earlier, putting you at higher risk for osteoporosis.  Visit this stop smoking blog for some great  tips and support.
   
• Limit alcohol consumption – excessive alcohol intake of more than 2-3 drinks per day is damaging to your bones, even in younger women.  Heavy drinkers are also more prone to bone loss and fractures, both because of poor nutrition and an increased risk of falling.
   
• Stay away from soda pop – soda contains phosphoric acid.  When too much phosphorous is in the blood stream, calcium is leached from the bones.
   
• Maintain a healthy weight – a very low body weight can put you at  higher risk for osteoporosis. 
   
• Take a Calcium with Vitamin D supplement daily – look for a high quality liquid calcium supplement containing 1000 mg of calcium and 400 IU of Vitamin D. 

Why not start today?  Taking the right steps today will lead to stronger bones in the future.

 

 

Aside from choosing good quality nutritional supplements, it’s important to be cognizant of when you are taking them.  Many supplements work best under certain circumstances which may mean they should be taken with food, taken on an empty stomach, or taken at different times than other supplements or prescription medicines.  All of this can be very confusing so we will outline a few rules of hand: 

 

 

·             Always take your dietary supplements hours apart from your prescription medicines unless otherwise directed by your physician. 

·             Calcium carbonate is best taken with food as your body needs the acidic environment created during digestion for optimal absorption.

·             Calcium citrate can be taken any time of the day!

·             If you are taking a calcium supplement (of any variety), space out your doses so you are only taking approximately 500 mg at any one time.

·             Do not take calcium supplements and iron supplements at the same time.

·             Unless you are told otherwise, take your dietary supplement after meals.  Many supplements are absorbed best when combined with food.

·             Take iron on an empty stomach unless it upsets your stomach.

·             Magnesium – you may want to consider taking this at night as it can help promote good, sound sleep.

·             If you aren’t taking liquid supplements, make sure to take your nutritional supplement with plenty of liquid.

I just returned from a week long vacation to Helena, Montana.  My family and I journeyed there with our camper to a beautiful lake - Canyon Ferry Lake.  I had never been there before and what a beautiful place!  Nestled in the mountains, it spans for many miles with spectacular scenery.  I got to play on my new kayak quite a bit which was very enjoyable.  I managed not to dump myself in the water, even with all the huge boat wakes coming at me.  It's a great way to get away for some relaxing time on the water.

While on vacation it's not always easy to "stay healthy".  Eating lots of chips and smores and other junk food does not constitute a healthy diet.  Also, it can be hard to remember to take nutritional supplements.  That's ok.  If you take a week's "vacation" from your supplements, don't worry!   As long as you start again immediately after returning, you should have no ill effects from taking a break.

If you are taking a supplement such as glucosamine and chondroitin, you may notice a difference such as more painful joints, stiffness in the knees, etc.  So this may be one supplement to continue taking while on vacation. 

So I'm trying to get back to my healthy ways after vacation, eating better and taking my supplements.  What do you do while on vacation?  Do you take your supplements with you?  Tell me your vacation story!

We just received a wonderful success story from a customer who takes our glucosamine and chondroitin liquid supplement.  Please read below to hear her great story.  We love getting these!

"I wanted to take the time to tell you the unbelieveable results I've had with your liquid Glucosamine and Chondroitin and MSM (supplement). I don't take nutritional supplements and sort of poo poo vitamins, minerals and natural remedies. I'm not the naturalist type and never held any faith in homeopathic methods and scoffed at the vita-cuckoos I know. However, the pain in my hip joint was getting progressively worse and I lived on Advil and heating pads for well over a year. Sitting was the worst and I have a desk job. I assumed I would end up going to the doctor who would put me an a prescription and I wasn't ready to hear that. Talking with a co-worker one day, he said that he saw your liquid Glucucosamine and Chondroitin supplement product at Costco and that since I have a hard time swallowing pills, I should try it. So, I bought it and each day as I took a capful I moaned how this was hocus-pocus and would never work. I WAS DEAD WRONG. After about 3-4 weeks, I was astounded when it dawned on me that I hadn't taken an Advil or needed heat in days. I'm sold! Your product is the bomb. Love you guys and thanks so much for such a fab product. I tell everybody about it. I just bought two more bottles!"

 - From A.T. in Springfield, VA - what a wonderful story!

If you have a story you would like to share - please let us know!  You can send it as a comment or email here

Do you ever think back over your day and wonder how much liquid you have consumed?  Probably not.  Though many of us think about the food we’ve eaten, we don’t often consider how much liquid we have consumed. But, the critical role of being hydrated cannot be understated.  Water is the most prevalent molecule in our body and is a component of all body tissues.  It plays an active role in biochemical reactions in our body (which are going on all the time) and is used during digestion, absorption and excretion. 

It doesn’t stop there, water is part of the structural integrity of our cells, it plays a key role in the structure and function of the circulatory system and helps transport nutrients throughout our body.  Plus, water helps us maintain a stable body temperatur