For most families the end of summer means shorter days and cooler temperatures.  If you have children at home it also means Back to School season and that mad dash to try and buy all the anticipated school supplies and clothing before school starts.

As the times change and being sustainable and making wise purchasing choices becomes important how can you and your family make wise Back to School purchases this year?  Even a few changes will make a big difference this year.

I have come across a number of ideas and resources I would like to share with you.
First of all, take stock in what you have that is either left from the year before that you can use again.  You may have left over supplies or clothing that can be handed down or reused this year. 

School Clothes:
Organize a clothing swap with friends or neighbors and trade clothing for bigger sizes or something different.   Second hand stores can be a great way to find clothing at excellent prices extending the life of the garment.

Healthy lunches:
Studies tell us that healthy school lunches start with getting the kids involved in packing their lunch.  By offering healthy choices for the lunch box and loading the boxes together they are more likely to eat what they pack.   Green that lunch box by using:

• Reusable lunch bags & containers
• Reusable utensils
• Cloth Napkins
• Reusable water bottle

Keeping Kids healthy by helping their immune system stay strong:
Make sure the kids have an opportunity to eat a healthy breakfast before school each day to get them off to the right start so they get essential vitamins.  Don’t forget their daily dose of a children’s multivitamin and giving them a Vitamin D Supplement or calcium supplements with vitamin d, like a liquid that is safe for children, since they will be spending less time outdoors.  Remind kids to cough and sneeze into their elbow slowing the transfer of the common cold and flu exposure.  Don’t forget to wash hands regularly and before meals.  Liquid supplements are the perfect choice for vitamins safe for children - they are easy to swallow!

School supplies:
Purchase eco-friendly school supplies such as canvas instead of plastic binders and use refillable pens instead of disposable.   Recycled paper products, etc.  You can even find backpacks made out of recycled juice pouches!

Save in Transportation Costs:
Ride a bike or walk when it is safe to do so and plan carpools to sporting events.

Here’s to a healthy, safe and fun school year!

If you think you are getting all the essential vitamins and nutrients you need from food, try keeping a diet record for a few days and having a dietitian look over it. I’m willing to bet there’s something missing.  It’s not because you haven’t been diligent, trust me, even the most well rounded diets are falling short on something. Why? Because there are just some nutrients that are not very prevalent in commonly eaten foods.

According to nationwide data from the National Health and Nutrition Examination Surveys, here are the essential nutrients that are most often missing from our diets:

• Fiber – most Americans get about ½ of the fiber they need everyday to prevent constipation, enhance satiety (that feeling of fullness that comes from a variety of factors including “bulk” in our diet) and keep cholesterol levels down.

How can you get more? - load up on fruits and vegetables. Have at least one serving at every meal (preferably more than one when it comes to vegetables).

• Phosphorus – we need phosphorus for healthy bones and teeth, growth, maintenance and repair of cells and tissues and energy production.

How can you get more? - concentrate on meat and milk, the two best sources of phosphorus.

• Magnesium – is vital for over 300 biochemical reactions in the body including bone health, muscle and nerve functioning.

How can you get more? - the top sources of magnesium are halibut, almonds, cashews, soybeans and spinach followed by mixed nuts, cereal, peanuts, peanut butter and potatoes.

• Calcium – is vital for more than just bone health. It is important for muscle, nerve and blood system functioning.

How can you get more? - dairy is your best bet for calcium. If you avoid dairy for some reason (and remember, even people with lactose intolerance can tolerate some dairy), opt for calcium and vitamin D fortified orange juice, soy or rice milk and take a calcium and vitamin D supplement (or other fortified products such as whey protein powder).

• Vitamin D – is vital for bone health and joint health as well as many other functions in the body (vitamin D receptors are found throughout the body).

How to get more?  - for sources of vitamin D choose fortified milk, salmon, mackerel, tuna fish, fortified yogurt or orange juice, mushrooms exposed to UV light.  However, getting enough vitamin D from just food alone or the sun is difficult.  Taking a liquid vitamin D supplement is a great way to make sure you get enough each and every day.

The best advice of all is to vary your diet. Dietitians often advocate variety because the more foods and beverages you choose from, the more likely you will be to consume an array of essential nutrients (and get at least some of these key ones that are often missing).

 

To tan or not to tan - what to do?

Every time I go to my dermatologist’s office, I’m amazed at how good all of the employees look. Sure, they have access to the latest lasers and the absolute best skin care products however, their biggest secret isn’t a secret at all.  In fact, they advertised their #1 skin care tip on their shirts all summer: “Pale is the New Tan”.

Though it’s no secret that tanning damages skin, I’m still amazed at the number of people who use tanning beds and lay outside for hours.  Everyone I know who tans regularly has skin that is starting to resemble worn, dry shoe leather and, they look years older then they are. Worse yet, indoor tanning increases melanoma risk by an astounding 75%! And, because we know tanning dramatically increases skin cancer risk, federal and state governments are taking serious action (including a federal 10% indoor tanning tax) in an attempt to curb skin cancer cases.

So what if you love being outdoors and you like the way a tan looks? Stay outside but cover up with a good sunscreen (the kind with zinc or mexoryl; both of which block the full spectrum of UV rays) and use a sunless tanning spray or lotion.

And what about your vitamin D, one our body's essential vitamins? Because sunscreen blocks your body's ability to make vitamin D from the sun, you need to add vitamin D rich foods to your diet such as dairy or salmon and take a liquid vitamin d supplement.

And finally, just being outside (and especially exercising outdoors) will lift your mood. So, don’t avoid the great outdoors but cover up with sunscreen, hydrate well, take a vitamin D supplement and enjoy!

 

Digestive issues plague many people. And like a complex piece of machinery, there’s a lot that could throw your digestive system off.  So, check the top six things you need to do to keep food moving along and symptoms of digestive issues at bay:

1. Eat More Fiber – the average person needs 28-35 grams of fiber per day. However, most of us get only half of this amount or less! Soluble fiber forms a gel when it binds with water, slowing the movement of food through the intestines, which allows for more absorption of nutrients, and insoluble fiber provides bulk. Adding fiber to your diet can help keep you satiated and therefore aid in weight control and help prevent or treat constipation (and therefore hemorrhoids), diverticulitis and irritable bowel syndrome.

2. Limit or Avoid Sugar Alcohols – sugar alcohols are found in sugar free foods, gum mouthwash and toothpaste. Mouthwash and toothpaste usually are not culprits for the gas and bloating that can accompany sugar alcohol intake (because you spit them out). However, sugar free candies, gum and foods are. Check the amount of sugar alcohols if listed or, look for words that end in “ol” such as maltitol, sorbitol and manitol.

3. Try probiotics – from yogurt or kefir.  Probiotics are your healthy bacteria.  And, some strains of probiotics can help alleviate the symptoms of IBS and strengthen your immune defenses.

4. Play detective – the only surefire way to find out if a food or ingredient is giving you trouble is to cut it out of your diet and see what happens. Elimination diets are the best way to do this. Read more about elimination diets here.

5. Watch your caffeine and alcohol intake – both are irritants to your digestive tract.

6. Get enough vitamin D. New research suggests that vitamin D plays a very important role in maintaining healthy gut flora – the friendly bacteria in our digestive tract that.  And these bacteria are more than just friendly, they are crucial to good health. Scientists have found that this bacteria affects inflammation, cell growth and defending the body from attack by harmful bacteria.


Taking liquid supplements instead of tablets or pills that have to be broken down may also be easier on the stomach.  Many people have commented that a liquid supplement is much easier to take and swallow.  Liquid calcium supplements for example, absorb much quicker into the bloodstream and liquid glucosamine and chondroitin is faster acting than pills.
 

Summer is the perfect time to eat lots of fresh produce!

Most people know that fruits and vegetables are loaded with nutrients and essential vitamins, fiber and water. But, produce contains much more than that – every piece of produce also contains an array of antioxidants that are beneficial for good health.

You know it’s good for you, but how do you get more in? People say you need to sneak produce into your diet by using the pureed form in casseroles and other dishes. And, this is a viable option to increasing your intake of fruits and vegetables. However, I encourage people to dig in with gusto and actually try new fruits and veggies without soaking them in dressing or sauces. Why? Because I think it’s important to taste real food versus the kind that is overcooked and loaded with sauce.

I can’t count how many times I’ve heard people say “I don’t like {insert food here}” And then my next question is, “Have you tried {named food}?” Fruits and vegetables have a ton of taste and a wide variety of tastes and textures. I assure you that you will indeed find something that tastes good.  Follow the steps below to adding more produce in your diet:

1. Try one new type of produce every week for 12 weeks. If you are looking for inspirational ideas on preparing or cooking a specific fruit or vegetable, just Google the name of the fruit or veggie and “preparing” or “recipe”.
    
2. Add produce to at least 2 meals and 1 snack a day. If you are already doing this, add it to all 3 meals and 2 snacks.
    
3. Find Fresh. Yesterday a 34 year old woman told me she had never tried blueberries before because they looked funny. Then last week her friend convinced her to go to an organic blueberry patch. They had a great time and, she found out she loved blueberries! 
    
4. Think Cost Savings. If you are willing to chop and prepare fruits and veggies and eat what is in season, you’ll save some cash.
    
5. Don’t Waste. If you don’t know how to handle or store a particular fruit or vegetable, visit this website on the fruit nutrition and vegetable nutrition databases where you can look up each individual piece of produce http://www.fruitsandveggiesmorematters.org/?page_id=164.
    
6.  If you don't have a garden yourself, visit your local farmers market for fresh produce.  They are a great resource for whatever is in season.  Be sure to try something new!!
    
7.  Eating fresh fruits and vegetables along with taking nutritional supplements, is an important part of a healthy diet and for managing arthritis and bone and immune health.
   
   
    

Getting ready to travel this summer? 

July is one of the most popular traveling months of the year.  Whether it is camping, road trips or flying to your favorite vacation destination, taking Liquid Supplements along can be challenging, but not impossible.  It is important to continue taking all of your supplements each and every day, even on vacation.  Unfortunately, taking a large bottle with you is not the most convenient; but can still be done with these tips:

• For carry-ons, pour supplement into 3 oz containers and put in quart size bag that seals very well to prevent leakage.  Three ounces will last 3 days.
   
• For checked luggage, put bottle in a gallon size ziploc bag to protect other items from possible leakage. 
   
• Buy a new bottle of your chosen Liquid Supplement at your destination and give any leftovers to friends or relatives.  Be sure to check ahead of time to find locations to buy.
   
• Ship bottle to location via UPS or mail so that it is there when you arrive.  You can even ship to a hotel and they will hold it until you check-in.

Too hot to workout?  Try a water workout!

Water has been a longstanding workout medium for those with joint limitations or pain from injuries and conditions like osteoarthritis. Water exercise allows for total body muscle activation with controlled resistance through full range of motion and 80 to 90% of the body is supported due to buoyancy; making it a great ‘no pain’ way to train. Numerous studies have supported the use of water exercise to combat the pain of osteoarthritis. 

One such study done by British researchers (Health Technology Assessment, August 2005) involved 312 adults with knee or hip osteoarthritis (OA). One hour long water exercise classes were held twice a week for a year. Each class focused on exercises and/or swimming to improve strength, range of motion, flexibility, cardiovascular fitness, balance and coordination. The result: Water exercise over the course of a year resulted in a modest reduction in OA pain and improved physical function. (T. Cochrane et al. Health Technology Assessment. August 2005, vol. 9, no. 31, Executive Summary.)

So where do you start…

First a few safety guidelines:
• Always get your doctors approval before you start any new exercise program.
• Begin in chest height water working your way up to deeper water levels with the use of a support device such as a pool noodle, belt or other floatation device.
• Always spend 5 to 10 minutes warming up the body with gentle fluid movements like walking in place with shoulder rolls or circles.
• Start slowly with 10 or 12 minutes of movement building up to 60 minutes.
• Use a balanced combination of upper and lower body movements. (see suggestions below).
• Progress slowly by increasing the duration of your workout, depth of water workout or adding resistance devises. (e.g. http://www.recreonics.com/aquatic_exercise_equipment.htm).
• Never perform a movement that causes extreme pain or discomfort.
• Follow the 2 hour post exercise pain rule: reduce your exercise intensity and /or duration if you experience an increase in normal/resting levels of joint pain two hours after your exercise session.

Start up moves:

4-point torso press: (chest height water depth) stand with your arms out at your sides, feet about hip distance apart and knees slightly bent. Slowly press your chest forward and back extending and flexing your spine 2 to 4 inches (8 to 12 reps in each direction), then press your ribcage downward in a 2 to 4 inch side to side motion (8 to 12 reps in each direction). Your feet stay planted on the surface throughout the torso motions.
 
Leg swings: (waist or chest height water depth) while standing on one leg, bend the opposite knee and swing the leg fluidly forward and back, out and in and in a circular pattern (8 to 12 reps in each direction).  Repeat with the standing leg.  Feel free to support yourself by holding onto the side of the pool or a floatation device if needed.
 
Arm flutters: (chest height) march or tread water with lower body as you make small flutter movements with the arms outstretched to your sides (up/down and front/back).  Slow the motion down while you increase the range as far as possible and/or comfortable.

Walk and pull: (chest height water depth) walk the length of the shallow end of the pool and back while pulling the arms in an alternating fashion (similar to a cross country ski movement).

Remember to start gently and slowly.  You may also want to invest in a flotation device if you are new to water exercise.  There are belts and cuffs specifically designed to support water exercise or you can try a simple pool noodle, small inflatable raft or kick board. 

Have fun and remember that the right exercise plus good nutritional support can do wonders for our bones and joints.  Try a liquid glucosamine and chondroitin supplement to help keep your joints healthy and flexible all summer long!  Liquid supplements are faster absorbing and easier to swallow than pills or tablets and you only have to take it once per day.  Mix it in your favorite smoothie or juice and you are good to go!

Happy Summer!
 

It's time to get outside and exercise!

Last week I ran around the inside of a track (softer impact) and then a nearby baseball field. The best part about it wasn’t necessarily the soft grass but the fact that there were no bugs! I figured out later they must spray the area because otherwise I would have been a mosquito feast.

When exercising outside, I find there are a few important factors: when, where and what.

When – it’s up to you to find out what time of day to enjoy the great outdoors. I suggest staying out of parks or trails when they are not well populated.  You can however, exercise outside in a small space by jumping rope, doing pushups, sit-ups and pull-ups (if you have a bar), or use various types of training equipment in your yard.  Try to exercise in the morning or evening when it is cooler and always drink plenty of water to stay hydrated.

Where – Google “parks and recreation” and “{insert your city here}” to find the parks and trails near you. You’ll be pleasantly surprised at how many different open spaces there are for exercising! In addition, your parks and recreation department will likely have a number of classes for adults as well as camps for children.  You can do the same thing for outdoor community pools in your area.

What – now the toughest part – figuring out what you want to do for exercise. You can always walk, run or bike but, if you look beyond the basic, you’ll find that you can do area boot camps or create your own boot camp with some basic equipment such as balance balls, a mat, weights and bands. Before you spend any money, check out different exercise systems and equipment.  This website will show you the sheer number of different types of equipment you have to choose from http://www.power-systems.com/.  Swimming, of course, is a perfect exercise to do in the summer - it's easy on the joints and cooling at the same time!

Be sure to take your liquid glucosamine and chondroitin supplement to keep your joints healthy and flexible throughout the summer.  This will help you to continue doing the activities you love all summer long. 



 

Looking for new ways to stay in shape this summer?  If so, why not give water workouts a try.  Cool off as you tone muscles, burn calories and splash yourself fit.

Water exercise has many benefits:
 

• Healthier on your bodies cooling system during the hot summer months.
• Works your cardio vascular system by elevating your heart rate with minimal ground force impact.
• Builds strength and tone due to the added resistance offered to every move  (up to 15 times more resistance than air).
• Improves balance and flexibility as the water supports your body allowing for a wide range of movements.
• Joint friendly since the water can support up to 90% of your body weight.
• Burns up to 700 calories in an hour  (depending on the move) making it similar to running at a fast pace.
• Easy to progress with very inexpensive props like a pool noodle or lightweight rubber ball.
• And last but certainly not least, can be fun to do.

If your trying to burn maximum calories for weight loss purposes, keep your body moving with minimal breaks.  Three great full body moves include the water jack, cross-country shuffle and joggers tread.  The water jack and cross country shuffle should both be done standing in chest height water.  This will allow you to add some spring to your move as you bound off the bottom surface of the pool, lake or ocean. Remember the goal is to keep moving and stay upright with your core muscles fully engaged. 

• The water jack is just like a traditional jumping jack except you push off from the bottom on both the opening and closing movement of the legs. 
• In the cross-country movement press one leg back as the opposite arm punches forward in a gliding fashion. Alternate sides with this motion while keeping the torso upright and tight.  To intensify this move bound off the bottom as you alternate in a scissoring action.
• The joggers tread move should be done in the deep so that you maximize the muscles used. Make a rapid jogging motion with your lower body as you use various flutter patterns with the arms (front/ back, up/down, and small circles).

If weight loss is your primary goal take note that evidence from a study done at the University of Florida indicates that water temperature can have an effect on calorie intake after exercise. In the study those participants who exercised in extremely cold water temperatures (20 degrees Celsius) burned the same amount of calories as those in a more neutral temperature, but ate 44% more calories post workout than the neutral water group (White, L.J., Dressendorfer, R.H., Holland, E., McCoy, S.C., & Ferguson, M.A., Int J Sport Nutr Exerc Metab. 2005 Feb; 15(1):38-47.).

The point to take away is that regardless of exercise or environment good nutrition with caloric control is a must if you are trying to lose weight.  On that note, don’t forget the importance of nutritional support for your workouts….add appropriate supplements.

Water exercises are great for anyone with painful joints as it puts much less strain and pressure on them.  It is a way for anyone to exercise who otherwise could not due to painful knees or hips.  This along with taking your liquid glucosamine and chondroitin supplement will help keep your joints strong and flexible.

 

With all the conflicting information about how much vitamin D you need, what is the right amount?

The answer is - it depends.  According to well-known scientists who study vitamin D, most people need at least 1,000 IU per day. For each 100 IU of vitamin D, your blood level of this vitamin will increase by about 1 ng/ml. However, this rate of increase varies among people. Those with excess body fat will likely need more to raise their vitamin D levels because it is stored in fat cells. Excess body fat means less vitamin D is available in circulation.

Age, skin color and time spent in the sun without sunscreen are also factors in the amount of a vitamin D supplement you should take each day.  Older individuals, darker skin and those who spend a lot of time indoors will need more vitamin D to keep levels in a healthy range.

Always check with your physician prior to taking any supplement. And, ask your doctor what your optimal level of vitamin D should be (and keep a record of all of your blood levels, supplements taken and changes in blood levels after supplementing). Though vitamin D levels of > 15 ng/mL or > 37.5 nmol/L are considered adequate for bone health (according to the NIH), some scientists suggest a level of 50 – 80 ng/mL as more appropriate for preventing fracture risk and even higher for overall health. The vitamin D council suggests maintaining a level of 50 – 80 ng/mL.

Have you had your vitamin D levels tested yet?  You may be surprised at how low it is, even if you live in a sunny area.  Studies have found even those who live in sunny California are vitamin D deficient.  Get your levels tested and then start taking a liquid vitamin D supplement which absorbs quickly and is perfect for the whole family!

References:
Osteoporosis International 2005: 713-6.
Vitamin D Council

 

The days are longer, the weather is warmer, and the kids have more time to play outside now that school is out. 

With all the current news about vitamin D deficiency and sensible sun exposure how is a parent to balance this out with the known risks of sun exposure?

The American Academy of Pediatrics increased their recommended daily dose of vitamin D for children as published studies show 6 million American children are deficient1.  They also recommend children exposed to the sun to wear sunscreen.  How does a parent balance this out?  As a mother, I choose to supplement my children’s vitamin D intake with a liquid vitamin D supplement.  We supplement daily to make sure they are getting their daily requirement.  This takes the worry out of it as I know they are getting this vital addition to their daily diet.

As for the sun exposure topic, at my house we do what we can to be sensible.  We love to play outdoors so we cover up exposed areas after initial 10-15 min of exposure or we use sunscreen when it is not practical to cover up.   Time on the beach and water sports require us to wear sunscreen or we all burn to a red crisp, so finding a safe sunscreen is important to me.

Sunscreen use is definitely more of a hot topic this summer than in years past – that or I am just more aware of it.  I found a useful site that breaks down the ingredients of sunscreen and helps parents make informed decisions about which product to buy.  You can visit the Environmental Working Group (EWG).   They rank the sunscreens so you know which brands you might want to stay away from, to the most chemical free sunscreens available on the market.

The goal this summer is to get out and stay active with your family and friends.  This means making the balance work for your family:  sensible sun exposure, covering up exposed skin when possible, using a safe sunscreen and continuing to take a vitamin D supplement.  

Make sure to enjoy your summer!

Share with us ways you make the balance work in your home!



1 http://healthfinder.gov/news/printnewsstory.aspx?docID=632306

Hats off to those of you who have raced in a fund raising effort to fight cancer! 
 

As many of you know cancer is the second leading cause of death in America right behind heart disease (www.cdc.gov/men/lcod/index.htm). The good news is that research continues to support the very exercise you are performing in those races as a way to help fight cancer for others as well as yourself.

Studies show that exercise (in particular exercise the helps people maintain a healthy weight and reduce stress) can decrease the risk of certain cancers. Nearly 170 observational epidemiological studies of physical activity and cancer risk at a number of specific cancer sites have been conducted. The evidence for decreased risk with increased physical activity is classified as convincing for breast and colon cancers, probable for prostate cancer as well as possible for lung and endometrial cancers (Friedenreich, C., Orenstein, M. 2002, Physical Activity and Cancer Prevention: Etiologic Evidence and Biological Mechanisms. The American Society for Nutritional Sciences J. Nutr. 132:3456S-3464S, November 2002).

The American Cancer Society recommends getting at least 30 minutes of moderate to vigorous paced exercise five or more days per week.  Scientists are not exactly sure how physical activity prevents cancer but suspect it relates to body mass, hormone levels, metabolism and stress reduction.  Exercise can help reduce obesity, which has been shown to increase the risk of several cancers. It can also change the body's hormone levels, which might also have a favorable effect.

The increase in metabolism caused by exercise is thought to speed up the passage of indigestible foods, reducing the time that the colon lining is in contact with certain carcinogenic agents.  And last but not least numerous studies have linked unhealthy stress levels and lack of proper sleep habits to immune deficiencies and certain types of cancer. In fact, a recent study presented at the American Association for Cancer Research's Seventh Annual International Conference on Frontiers in Cancer Prevention Research suggests that regular physical activity can lower a woman's overall risk of cancer – but only if she gets a good night's sleep. Otherwise, lack of sleep can undermine exercise's cancer prevention benefits.
Source: http://www.sciencedaily.com/releases/2008/11/081117153154.htm

So what exercise tops my list of cancer fighting workouts?  Well that is easy; walking! Why? Because it does it all….

• Can be done by almost anybody, anywhere
• Burns plenty of calories
• Helps you clear your mind and reduce mental stress
• Offers an opportunity to get in touch with nature (when done outdoors)
• Allows for talk time with a friend or loved one
• Trains your heart and lungs without exhausting you for the rest of your day
• Acts as natural tranquilizer leading to a better nights sleep
 
Although most research has focused on physical activity in cancer prevention, evidence is increasing that exercise also influences other aspects of cancer survival, including cancer detection, coping and rehabilitation after diagnosis.

Join the Walking Challenge Today  and start on your way to a healthier you!

Don’t forget the important roll proper nutrition and supplementation can also play in a healthy cancer free lifestyle.  Calcium has been found to play a crucial role in breast health and vitamin D for colon health.  Try a liquid calcium and vitamin D supplement for optimal absorption.  Liquid supplements have been found to to be more easily absorbed than pills or tablet form. 

Are you thinking of trying the newest diet?

If you’ve ever picked up a diet book hoping the promises on the front cover will make this the last diet book you ever read, you are far from alone.  Many of these books become best sellers because they tempt consumers with their promises of quick weight loss that you’ll shed forever. Some of these programs do indeed work, if you can follow them. But, several are not based on science, some are incredibly tough to stick with, and others are downright dangerous.

How can you tell if a book is just another fad diet or if it really is a program that will change your habits for a lifetime?  Fad diets promise a quick fix. And, they rely on a specific program of food and supplements (think about the maple syrup diet and how “important” maple syrup is on this program) that you have to take in a specific order or at a certain time of day. These diets seem magical, with promises that their special mix of certain foods and supplements are important for biochemical reactions in your body that facilitate weight loss. Another way you can spot a fad diet is by asking yourself how long you can stick with this particular program. If the answer isn’t more than a year, dump the book.

Instead of opting for the quick fix – choose a book or program that provides a sound approach you can live with for the rest of your life. That way you’ll lose the weight and keep it off forever.

Dieting isn’t the only way to lose weight, and in fact the word diet has a negative connotation to it. To keep the weight off and keep it off permanently, you need to make changes you can live with for life. And, if you eat for non-food reasons and do so often (all of us do at some point), it’s time to take a more intuitive approach to eating. Intuitive eating means paying attention to your hunger and satiety cues and feeding your body when you are physiologically hungry. It also means feeding your body emotionally when that is what you need – crying, getting mad, asking for a hug or any other expression of emotion.

How do you eat intuitively? Give yourself permission to eat when your stomach is growling or you feel unfocused due to lack of food. And stop when you are full. Start paying attention to when you reach for food and food isn’t the answer. Using a food mood journal can help. In a food mood journal you record what you eat, your hunger level and how you felt at the time (mad, sad, glad, bored etc.). By keeping this journal, and you can do so in a spiral notebook, you’ll see patterns – when you are eating but you aren’t really hungry.

For more information on intuitive eating see: www.intuitiveeating.org

Taking vitamin D and calcium supplements can help in maintaining a healthy weight.  Vitamin D levels in the body at the start of a low-calorie diet predict weight loss success, a new study found. The results, which suggest a possible role for vitamin D in weight loss, were presented at The Endocrine Society's 91st Annual Meeting in Washington, D.C

 

Hug it, Tug it, Your Bones Get Stronger.  This clinically tested product can help build both muscles and bones!  

Calcium supplements are important for bone health but did you know you can also strengthen your bones with as little as 5 to 10 minutes a day using an inflatable ball similar to a beach ball---but with handles to help you "tug"?  The OsteoBall™ is just the right product for aging joints that may not be comfortable doing traditional strength training exercise.  Bone loss is site specific, which means that we lose bone mass most  rapidly in those areas of the body that are most inactive and/or immobile.  Bone stimulation is also site specific, which means that you have to contract muscles around all of the various bones and joints in your body to help protect your bones and keep you bone density up.   

This is why resistance training including isometric exercise has become a very popular recommendation for bone health. A well designed strength routine should address all of the major muscles and related joints of the body.  The problem is that some of our elderly and frail population may be afraid or unable to perform dynamic strength exercise due to losses in balance, coordination, core control and/or joint pain and discomfort.  This was the challenge that Doctor Robert Swezey of the Arthritis & Back Pain Center and Osteoporosis Prevention & Treatment Center of the Swezey Institute ran into time and time again with his patients. Doctor Swezey, M.D., F.A.C.P., F.A.C.R., F.A.A.P.M.R., is an internationally recognized leader in research and teaching in rheumatological rehabilitation.  He is also a Clinical Professor of Medicine at UCLA and is a Board Certified specialist in 3 specialty areas: Rheumatology, Physical Medicine and Rehabilitation, Internal Medicine and Osteoporosis. It was over a decade ago that he developed the OsteoBall™ to use in his clinical practice. 

The OstoBall program is based on performing a series of isometric contractions utilizing the OstoeBall™ product, which allows for by pushing and pulling exercises that often reach parts of the body that are difficult to exercise. An example of an isometric exercise is to simply press one hand as hard as you can against an immovable object, such as the wall.  By increasing and holding the tension for several seconds you can recruit muscle fibers to build strength and endurance with minimal stress to the related joints.  This is why isometric has long been used as a way to rehab joints after injury and trauma. Clinical Research done at the Swezey Institute on the OsteoBall program showed new bone mineral stimulation and improvements in muscular strength in post menopausal women after eight weeks of simple and easy to perform exercises done for 5 to 10 minutes a day.(http://www.bonefitness.com/consumer/education/research/clinical_studies/op_study.html).  

Here are some key techniques to use when performing a OsteoBall™ isometric style exercise (some of which can be done using any compressible ball):

1. If sitting or standing always start by aligning yourself in good posture (head over shoulders, chin level with the floor,  sternum lifted, abdominals pulled in).
2. Inhale as you initiate the pressing or pulling action.
3. Slowly press (or pull) against the ball, gradually building up a level of tension that you would describe as somewhat hard, hard, or very hard (a 6 to 8 on a 10 point effort scale).
4. Count out loud as you push or pull to insure proper breathing thought the contraction. Say "push 1, push 2, push 3. push 4, push 5" to help you exhale properly.
5. Make sure you maintain proper posture and alignment throughout the contraction.
6. After completing the held contraction, rest and relax the muscles your were contracting for 30 seconds to a minute and reposition the ball for another exercise (or perform a second repetition of the same exercise).
7. Try to do at least one exercise for each major muscle group and related joint area (neck, shoulders, elbow, wrists, spine, hips, knees, ankles). 
8. When you are done with a muscle group feel free to stretch the area contracted.

10 exercises, 10 minutes, 10 great reasons to recommend this workout for those with bone or joint limitations:  Easy to do isometric exercises allow you to create the right amount of tension without any weights or bands to worry about dropping or breaking.  

• The 10 exercises are clearly printed on the inflatable ball, insuring you hit each major muscle group and related joint area.
• Handle straps on the ball allow for easy positioning of the ball for various exercises as well as pulling contractions.
• The soft surface of the ball allows for a gentle progression into the compression contractions.
• The 10 base exercises can be done from a standing, seated and even a bed rest position (for those who are less or non ambulatory).
• Each exercise only takes 5 second to complete.
• Isometric exercises allow you to strengthen muscles without moving joints that may be painful or have limited range of motion
• The resistance progression is build in, because as you get stronger you simply push or pull harder.
• Stronger muscles lead to better life function and less risk for falls.
• Stronger bones and muscles help reduce the chance of breaks and joint degeneration

Research has shown that one of the best ways to build strong bones is to start in your youth (www.ncsf.org/pdf/ceu/Establishing-Peak-Bone-Mass.pdf). 

Young athletes that participated in strength and weight bearing and impact activities had higher peak bone density in their mid to late twenties (which is when we hit our peak) and thus had a higher base to fall back on (no pun intended) as they aged.  Bone density is primarily the amount of calcium measured in a specific region of the bone, such as the vertebrae in the spine. A higher bond density means a higher overall bone mass and stronger bones.

Loss of Bone Density
As we age there is a natural attrition in bone mass and density.  The cells that build new bone can no longer keep up with those that break it down and reabsorb it into the body.  When this condition accelerates due to hormonal changes (i.e. menopause), unhealthy lifestyle choices (i.e. smoking and heavy drinking), inactivity and inadequate nutrition it can lead to condition known as osteoporosis, which literally means brittle, porous bone.  This silent but serious condition can lead to bone degeneration and breaks which may be difficult to recover from.  Falls and the related bone breaks are a leading cause of hospitalization in the elderly.  

Multiple studies have shown that aerobics, weight bearing, and resistance exercises can all help maintain or increase BMD in postmenopausal women (Bonaiuti D, Shea B, Iovine R, et al. (2002). "Exercise for preventing and treating osteoporosis in postmenopausal women". Cochrane database of systematic reviews (Online) (3): CD000333). Some of the studies are mixed on whether a person can increase bone density once they have hit their later years, but there is substantial evidence that we can slow down and possibly halt the loss of additional bone mass with proper exercise, diet and supplementation at any age.  *

Lets start with exercise!
As mentioned earlier, it is key to introduce weight bearing, impact and muscle contracting activities to the body early on and try to maintain a sensible exercise and strength training program throughout your life. The pull and tug of the muscles on your bones is what helps to stimulate the bone building cells to go to work.  By weight bearing activities I mean those that force your muscles to support and control your skeletal system against the pull of gravity such as walking, jogging, stair climbing. Stronger muscles also act as a cushioning for falls later in life and can help prevent falls by making it easier to control your body when moving, lifting or doing activities that challenge balance.  

Nutrition
Nutritionally you will need to maintain a balanced diet including enough calories and nutrients to supply bone and muscle tissue for proper growth and repair.  We also know that it is important to have plenty of fruits, vegetables, whole grain and milk products to insure the proper amount of important nutrients for bone health such as calcium, phosphorus and vitamin C.  

Nutritional Supplements
Supplementation of calcium and vitamin D or medications such as antiresorptive or bone anabolic agents may be necessary even with the best of diets and lifestyle practices. Calcium has been a suggested supplement for bone health for many years and more recently vitamin D has become an important recommendation to aid in the absorption of calcium in your body as well as for the overall health and strength of your bones.

For bone healthy supplements check out the Wellesse liquid calcium and vitamin D product line.    When all is said and done our choices and habits can make a huge difference to our bone health and it is never too early or late too get started.
 

'The Vitamin D Solution'

A 3-step strategy to cure our most common health-care problem

What do obesity, heart disease, depression, diabetes, and fibromyalgia have in common? The answer is vitamin D deficiency. More than 200 million Americans lack this essential vitamin and as a result suffer from a host of daily annoyances, chronic conditions, and even life-threatening illnesses. In the landmark book THE VITAMIN D SOLUTION: A 3-Step Strategy to Cure Our Most Common Health Problem (Penguin/Hudson Street Press; April 1, 2010) Dr. Michael F. Holick identifies the causes of vitamin D deficiency, outlines why it is essential to our health, and provides a 3-step program to attain optimal levels of Vitamin D in our bodies.

The leading expert worldwide, Dr. Holick has studied Vitamin D for more than 30 years. Through his research, we now know that every body cell has a receptor for vitamin D and it goes much further beyond bone health. Increasing levels of vitamin D can treat, prevent, and even reverse a remarkable number of daily ailments, from high blood pressure to back pain; lessen the symptoms of chronic conditions such as diabetes and arthritis; and actually prevent infectious diseases, including H1N1 and cancer. Dr. Holick also credits vitamin D with improving infertility, weight control, memory and mood.

Vitamin D is called the "Sunshine Vitamin" for a reason, but surprisingly to many, it is not actually a vitamin but a hormone – unique because it is made in the skin as a result of exposure to sunlight. It is also possible to receive vitamin D from certain foods like milk or mushrooms, the only item in the produce aisle to contain vitamin D. Dr. Holick also recommends supplements to ensure people have optimal levels of this crucial vitamin.

THE VITAMIN D SOLUTION combines cutting-edge research from around the world, an insightful historical perspective, and a simple plan for rebuilding and maintaining an optimal level of vitamin D which combines a sensible amount of sun exposure, vitamin D supplements and foods rich in vitamin D.

Michael F. Holick, M.D., Ph.D., is a professor of medicine, physiology and biophysics at Boston University Medical Center. Additionally a BUMC, Dr. Holick serves as the director of the General Clinical Research Unit, the Bone Health Clinic, and the Heliotherapy Light and Skin Research Center. A recipient of the prestigious Linus Paulding Institute Prize in health research and the DSM Nutrition Award, Dr. Holick has authored more than three hundred peer-reviewed research articles, coedited eleven books in academia, written two books for a general audience, and currently serves on the editorial board for a number of medical publications. Dr. Holick has been featured in numerous popular media, included The New York Times, Forbes, Time Magazine, Newsweek, Men's Health, and Scientific American. He lives in Massachusetts with his family.

To schedule an interview with Dr. Holick, please contact: Alexandra Ramstrum; Alexandra.ramstrum@gmail.com / 530-219-2045

Contact: Alexandra Ramstrum
alexandra.ramstrum@gmail.com
530-219-2045
Penguin Group USA


Source:  http://www.eurekalert.org/pub_releases/2010-04/pgu-tvd040110.php

 

Have you purchased any of them yet?  The ones with the strange looking bottoms?

Tone your buttocks, boost the lymphatic system, increase your energy level, burn five times more calories, reduce leg cellulite, improve posture, increase vertical jump... The new functional, health-enhancing shoes on the market are capturing the attention of the fit and unfit with claims that range from reasonable to ridiculous.  Let’s see I can sift through the hype and find some hopeful sense surrounding this growing trend in fitness shoes. 
What’s behind the technology?

Earth shoes, Skechers Shape Ups, Reebok Easy Tone, Tonewalker, Spring Boost, Chung Shi, ASGI, MBT, Fit-Flobs are just a few of the growing list of fitness/health shoes that have hit the market in the last few years.  Each touts that their unique design and technology offers the user a way to get greater health and fitness benefits out of every step.  Is it possible to build a shoe that does the work for you? Or is this simply the latest attempt to sale the consumer on a ‘no sweat’ fitness fix?

The majority of these shoes are based on negative heel technology, destabilizing technology or a bit of both. Negative heel technology (sometimes called dorsiflexion technology) is a shoe design which builds the outer or inner sole of the shoe in such a way as to position the foot in a slightly dorsiflexed position (heel below forefoot).  This is the exact opposite position achieved when wearing shoes with heels.  It is also the position used when stretching the calf muscles. 

Manufactures of these shoes claim that a slightly dorsiflexed position creates higher activation of certain leg and hip muscles as well as enhances vertical jump ability.  They also claim that the negative heel position has a corrective effect on standing posture while at the same time balancing the strength and flexibility of the muscles surrounding the ankle joint.  Research performed by one such shoe company (Spring Boost) has shown an increase in electrical activity in certain muscle including the hip, thigh and lower leg as well as improvements in vertical jumping height.  Other health related studies have been more observational in nature. 

I personally supervised a group of about 20 women who used a negative technology shoe over a 12-week period.  The group performed a series of general fitness and body composition tests before and after the training period. They were also given a specific fitness program to follow three times a week that utilized plyometric (jump) moves in conjunction with walking.  All of the participants who followed the program experienced beneficial results including weight loss and improvements in cardio-respiratory markers.  Those who did not perform the exercise program did not see improvements. Thus the question remains, was it the ‘technology’ or ‘programming’ that made the difference?  In terms of comfort and likeability of the shoe it was about a 60/40 split.  Slightly more than half of the participants really liked the negative heel design and felt it improved their training and walking technique. 

The others did not like the way the shoe felt during activity or experienced some discomfort in one or more joints (spine, hip, knee or ankle).   
The second technology involves designing a shoe sole to destabilize the body during standing and movement. The theory is that your body will reactively activate more core muscles to aid in balancing the body when placed on an uneven or less stable surface.  By designing a shoe with an uneven or rocking sole you are basically creating a wobble board effect with every step.  Research has shown an increase in muscle activation when the body is subjected to destabilizing forces. Caloric expenditure studies are a bit sketchier with company claims from twice as many to five times as many calories burned per workout. 

There are 39 studies on one such shoe (Masai MTB shoes), of which nine have been published in peer-reviewed journals. Researchers found that wearing MBTs works small muscles around the ankles, improving the wearer's balance over time. They also found people wearing MBTs consumed 3% more oxygen—roughly equivalent to calorie burn—compared with individuals wearing a control shoe. This may also be accredited to the fact that these shoes weight almost twice as much as a typical walking shoe. Reebok commissioned a study from the University of Delaware, which tested five women on a treadmill with electronic sensors on their muscles. Electrical activity in the butt muscles—representing muscle movement—was 28% greater for the EasyTone shoes than for a typical Reebok walking shoe used as a control. Electrical activity was 11% greater for the hamstring and calf muscles while wearing the EasyTones. The test involved only 500 steps, and Reebok acknowledges that the effect may diminish as wearers get used to the shoes (http://www.berkshirepartners.com/docs/Shoes%20That%20Rock%20Your%20Muscles.pdf.)

In working with destabilizing fitness equipment for many years (bosu balls, wobble boards, slide boards, soft disks) I have found that clients do sense greater activation in their core muscles during balance training exercises.  But with that said I should also warn you that exercising on such surfaces demands concentration and attention to proper body mechanics.  I typically recommend supervision when using destabilizing devices because the risk of improper movement technique is much higher. 

I would not suggest this type of shoe challenge for a person who is extremely deconditioned or lacking in body control and alignment awareness.  The risk of mishap or misalignment during walking might be greater than the benefits. Thus these shoes should be used with caution and proper progressive training techniques.