Speed Walking

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. 

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 series 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 during your week, month and/or year...

Remember, walking is essential for joint health and for managing arthritis and managing osteoporosis.  Try these walking programs and you might walk in the next race!

Join a Walk it Prevention team!

What Vitamin D means to you and your family

A vitamin D deficiency can occur when usual intake is lower than recommended levels over time, exposure to sunlight is limited, the kidneys cannot convert vitamin D to its active form, or absorption of vitamin D from the digestive tract is inadequate. Vitamin D deficient diets are associated with milk allergy, lactose intolerance, and strict vegetarianism.

Studies show that people with low levels of vitamin D have lower bone density or bone mass.  Vitamin D is important for managing osteoporosis and joint health especially for those over 50.

Exclusively breast fed infants
Breast milk does not have enough vitamin D to meet an infant’s needs.  Studies indicate that breast milk only provides approximately 25 IU/L.

Darker skinned individuals
Melanin, the pigment that makes skin dark, also protects darker skin from the sunlight.  In doing this, it decreases the amount of sunlight absorbed by skin and utilized to produce vitamin D.  Studies have also found that rickets is more prevalent in immigrants from Asia, Africa and the Middle East and that African Americans are at risk for low serum levels of vitamin D.   If you have darker skin, you need to spend more time outside in the sunlight in order to produce enough vitamin D in comparison to a lighter-skinned individual’s exposure.  Keep in mind that although darker skin protects skin from the damaging effects of sun exposure, darker-skinned individuals are still at risk for skin cancer.

Older individuals
As people age, the body’s synthesis of vitamin D is decreased as is the kidney’s ability to convert vitamin D to its active hormone form.  Those who are 50 years of age or older are considered at risk for developing vitamin D deficiency.  

People exposed to little sunlight
If you live where the sun rarely shines or diligently wear sunscreen and cover up most of your body in clothing, your skin is not obtaining enough sun exposure to manufacture adequate amounts of vitamin D.

People with fat malabsorption
As a fat-soluble vitamin, vitamin D requires some dietary fat for proper absorption.  Fat malabsorption is associated with pancreatic enzyme deficiency, Crohn’s disease,
cystic fibrosis, celiac disease, surgical removal of part of the stomach or intestines, and some forms of liver disease.

Obese individuals
Obesity/excess body fat increases the risk for vitamin D deficiency.  Vitamin D is stored in fat tissue and the more fat tissue a person has the less available their vitamin D is for circulation.

In addition to the groups mentioned above, individuals with kidney disease , gastrointestinal and liver disease , and primary hyperparathyroidism are at risk for vitamin D deficiency.

Aside from bone pain and muscle weakness, there may be little indication that someone has inadequate circulating levels of vitamin D.  To learn your vitamin D levels, ask your doctor about a rapid vitamin D test that measures your blood levels of the vitamin.

Because it is difficult to get enough vitamin D from diet and sunlight, taking vitamin D supplements is recommended.  A liquid vitamin D supplement is a great way for the whole family to get the vitamin D they need without having to swallow large pills.



References:
Gartner LM, Greer FR, American Academy of Pediatrics Committee on Nutrition. Prevention of rickets and vitamin D deficiency: new guidelines for vitamin D intake. Pediatrics 2003:111:908-10

  Alsafwah S, Laguardia SP, Nelson MD et al.   Hypovitaminosis D in African Americans residing in Memphis, Tennessee with and without heart failure. Am J Med Sci 2008;335(4):292-7.

  Holick MF. Vitamin D: the underappreciated D-lightful hormone that is important for skeletal and cellular health. Curr Opin Endocrinol Diabetes 2002;9:87-98

  Glerup H, Mikkelsen K, Poulsen L, et al. Commonly recommended daily intake of vitamin D is not sufficient if sunlight exposure is limited. J Intern Med 2000;247(2):260-268

  Lo CW, Paris PW, Clemens TL et al. Vitamin D absorption in healthy subjects and in patients with intestinal malabsorption syndromes. Am J Clin Nutr 1985;42:644-49.

  Arunabh S, Pollack S, Yeh J, Aloia JF. Body fat content and 25-hydroxyvitamin D levels in healthy women. J Clin Endocrinol Metab 2003;88(1):157-161

  Gal-Moscovici A, Sprague SM. Role of vitamin D deficiency in chronic kidney disease.  J Bone Miner Res 2007;22 Suppl 2:V91-4.

  Pappa HM, Bern E, Kamin D, Grand RJ.  Vitamin D status in gastrointestinal and liver disease. Curr Opin Gastroenterol 2008;24(2):176-83.

  Silverberg SJ.  Vitamin D deficiency and primary hyperparathyroidism. J Bone Miner Res 2007;22 Suppl 2:V100-4.

Have you hit the point where your mind may say ‘go’ yet your body says ‘no’, when it comes to high impact activities like running? 

Don’t let aging joints limit your competitive spirit.  Many people are finding the joys of walking in community 10K's, half marathons and even marathons.  After giving birth to five children, my own program has evolved to a brisk fitness walk... It keeps my blood pumping with less joint impact, along with the fact that it is a whole lot easier on the pelvic floor muscles. 

Walking is awesome exercise and can be a great way to complete any race event you may be interested in, even a marathon!  It's also great for overall bone and joint health and for managing arthritis. 

To pick up your pace without increasing joint impact you need to move from a healthy, leisure walk towards a faster race walk style.  It is all in the technique.  The following easy and progressive walk tips can get you moving faster, burning more calories, toning extra muscle, and crossing the finish line in record time.

There are three primary walking styles, originally introduced into the fitness education market by Reebok over 10 years ago.  First is health walking, which includes a leisurely paced stroll (16 to 30 minutes per mile), done with your focus on good posture and a relaxed arm swing.  It is perfect for increasing health and preventing the diseases that have been linked to inactivity including arthritis, obesity and osteoporosis.  The U.S. surgeon general has recommended that everyone try to accumulate at least 30 minutes of this moderately paced style of walking, most if not all days of the week.

The other two styles, fitness walking and speed walking, I will discuss in my next two posts.

Health Walking
The following technique tips will help you perform health walking with good form and mechanics.

• Head in neutral position (head centered, chin parallel to ground, eyes looking ahead).
• Shoulders down, pulled back and relaxed
• Chest lifted
• Abdominals contracted and buttocks tucked under hips
• Arms relaxed and swinging in opposition to the legs
• Comfortable stride   

It's even better if you can walk with a partner each day.  As the weather worsens during the winter, try walking in your local mall or on a treadmill.

Illustration:  Walk Reebok Training Manual: 1995.

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

Step 4 - Talk to Your Doctor

Step 5 - Have a Bone Density Test

In conclusion of the 5 step series for stronger bones, the final two steps are also a very important part of overall bone health. 

Step 4  Talk to Your Healthcare Professional  

Don’t wait until you think you are “old enough”.  No age is too young to find out if you are at risk.  It’s very important that you start discussing how to prevent osteoporosis at an early age, especially if you are at a higher risk.  There are several factors that increase the likelihood of developing osteoporosis and broken bones.  Read through these and give yourself a strike for each one that pertains to you.

• Female – Strike one for me
• Small and thin – not so much, I guess this is one time I’m glad I’m not!
• Certain ethnicity such as Caucasian or Asian, although Hispanics and African Americans are also at risk – Strike two
• Family history of osteoporosis or broken bones – Strike three for me, my grandmother has severe osteoporosis
• Poor diet with low calcium and vitamin D intake and excessive intake of protein, sodium and caffeine – Strike four – I’m lactose intolerant so I do not eat dairy, plus I live in the Northwest where we get sun 2 months a year and I love caffeine!
• Lack of exercise or activity – this one I do pretty well on with walking, hiking, gardening at least once a day
• Certain medications such as steroids, some anticonvulsants and others – thankfully, I do not take any medications
• Certain diseases and conditions such as anorexia nervosa, asthma and others – thankfully, no for me
• Not taking any calcium or Vitamin D supplements – I try to remember everyday!

I have four strikes against me – how many do you have?  All it takes is one.  Even if you don’t have any, it’s still important to talk with your doctor and make to take a high quality liquid calcium supplement with Vitamin D each day.  A liquid is much easier to swallow and more absorbable.  This will help ensure you are at least getting what you need each day to help prevent osteoporosis and protect your bone and joint health.

Step 5 – Get a Bone Density Test

That brings us to the final Step 5, if appropriate, get a bone density test to determine how healthy your bones actually are.  A bone density test can identify if you have osteoporosis and determine your risk for fractures and monitor your response to an osteoporosis treatment.  The National Osteoporosis Foundation (NOF) has more info.  When you get the results of your bone density test, you and your doctor can determine what treatment steps are right for you and what do the numbers mean.  Make sure to discuss all your options thoroughly.

Make an appointment today and find out if your bones are healthy.  Also, make sure to follow each of the 5 steps to ensure healthy bones now and in the future.  I know I am going to try very hard to follow all 5 steps.  Please join me!

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.

5 Steps for Bone Health – 2^nd in Series

Step 2 – Exercise

According to the National Osteoporosis Foundation regular exercise is an important way to maintain bone health. 

Last week I wrote a post on the first step for bone health – Eating Right.  Step two in this five-part series concerns exercise.  Just like muscles, bone strength and density increases with exercise.  Healthier bones protect against bone fractures and osteoporosis. 

If you have osteoporosis, a successful exercise regimen starts with safe and enjoyable activities that suit your degree of bone loss and overall health.  Check with your doctor before starting any exercise program.  Remember, there is no one program that works for everyone.  I find that mixing it up keeps me going better than doing the same thing all the time.  I like to walk during the week at lunch and then go for a longer hike on the weekends.  It also depends on the time of year and the weather.

Make sure your routine includes a combination of weight-bearing, resistance and flexibility exercises.   

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.

Sample exercises include: 

• 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 harmful stress on your bones and maintain bone density.

Examples of resistance or strength training include:

• 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 supports 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.  I find I need to stretch my back about every 10 minutes or so when I am walking or hiking and then at the end.  I can usually walk longer this way and feels great.   

Make Exercise Your New Healthy Habit

Choose the activities that you find most enjoyable.  This way you are more likely to stick with it.  Set a goal.  When you achieve your goal, reward yourself!  I like to use a massage at the spa as a reward – it’s a great motivator!

What are your favorite activities?  What do you do to stay motivated? 

Check with your doctor before starting any new exercise program, especially if you already have osteoporosis, as you may be at risk for fractures. Your doctor can help you determine the best exercise program suited for you.

We need sunlight - but in moderation
Vitamin D is manufactured in the skin upon exposure to sunlight.  Past recommendations have indicated that just a little exposure - say 15 minutes a day, will give us all the sunlight we need to make vitamin D.  However, recent studies have shown that many of us fall short.  Even people living in climates sunny throughout the year like southern Arizona.  How can this be the case?  Individuals with darker skin and older individuals just don't produce vitamin D as well as fair-skinned, younger people do.  And, people who live in less than sunny climates simply aren't exposed to the sun's rays often enough.  Lastly, many people have had skin cancer (basal and squamous cell carcinoma is on the rise) and are avid sun block users and therefore don't manufacture adequate vitamin D.

Calcium - our bones needs it!
Now, on to calcium. Aside from its role in bone health, calcium also aids in:  muscle contraction, blood vessel contraction and expansion, hormone secretion, heartbeat regulation, conducting nerve impulses and blot clotting.  And, all of these functions are considered more vital than keeping our bones strong.  So, when we fall short on our calcium intake our body leaches it from our bones. If this process occurs frequently, over time we end up with weak, porous bones, osteopenia and osteoporosis.

Make sure you get enough!
It's clear we need to take in adequate levels of calcium and vitamin D daily.  Calcium is more easily obtained from foods, especially dairy foods.  Greens like spinach are often noted for their calcium but, this calcium is bound to the oxalic acid present in these greens and therefore, not readily absorbed.  The same thing goes for calcium that is fortified into grain products - it is bound to phytic acid and not easily absorbed in the body.  Vitamin D is a bit harder to find in foods.  Salmon, mackerel, canned tuna, canned sardines, and milk are your best options.  If you don't drink 4 glasses of milk a day or a combination of other dairy and the fish mentioned above, try a calcium + Vitamin D supplement.

A liquid calcium and Vitamin D supplement is very easy way to get what you need each day.  You can take it all at once or split up the dosage.  Calcium is best absorbed if you take 500 mg at a time.

5 Steps for Bone Health – 1^st in Series

Step 1 - Eat Right

An estimated 10 million Americans (80% of them women) have osteoporosis and 34 million more are at increased risk due to low bone density.  The good news is that by making lifestyle changes now, you can help protect your bones for life.  My grandmother has suffered from osteoporosis for years.  She is now permanently stooped over and has to walk with the aid of a walker.  It breaks my heart to see her like that and I want to do all I can to prevent that from happening to me.  I want to be able to enjoy retirement and the grandkids later on! 

Remember, it’s never too late to start, even if you already have osteoporosis.    According to the National Osteoporosis Foundation there are five easy steps for bone health you can take now to ensure a stronger, healthier body later on. This post is the first in a series of five posts about these steps:

1. Eat right
2. Exercise
3. Maintain a healthy lifestyle
4. Talk to your healthcare professional
5. When appropriate have a bone density test 

Step 1 Eat Right – Good Nutrition Builds Healthy Bones

Eating a healthy diet of foods rich in calcium and other vitamins and minerals is very important for overall health and wellness and particularly in bone health for women.  Vitamin D is especially critical because it helps your body absorb the calcium it needs. 

Calcium-rich foods:

• Milk, yogurt, cheese
• Broccoli
• Soybeans
• Turnips
• Dark green, leafy vegetables such as kale or collards 

Try some of these great calcium-rich recipes.

Vitamin D foods:

• Fortified foods such as milk and cereal
• Salmon
• Sardines
• Tuna 

Sunlight is the best source of Vitamin D but it’s not easy to get enough, especially if you live in a northern region or where pollution is high.  This blog post on yahoo health talks more about this topic.   

To ensure adequate amounts of calcium and Vitamin D, it’s important to take daily calcium supplements.  Our liquid calcium with 1,000 mg of calcium and 400 IU of Vitamin D is an easy way to get what you need every day.  It tastes great and its easier to swallow than large pills.  So don’t wait – start taking a good nutritional supplement now to ensure strong bones for the future.

Next week Step 2 – Exercise for Strong, Healthy Bones!

In my last post, I talked about stretching to help ease joint pain.  Once you’ve done stretching for a few weeks, consider adding strength training to your daily routine.  Strength training is not only good for the joints; it is also helps prevent osteoporosis.

“By strengthening the muscles around the affected joints,” says Marie Spano, RD, “you will make the joints more stable which will in turn, make everyday activities both easier and less stressful to your joints.  A physical therapist may suggest a variety of exercises that you can do at home using your own body weight as resistance or using exercise bands.  Even if you’ve never participated in strength training before, it is never too late to start and achieve the benefits associated with increasing muscular strength and endurance.” 

Don’t forget to stretch before you begin any strengthening exercises.  Try to do these exercises at the same time every day so they become a part of your routine.  Alternate the kind of exercises you do for variety.   Also, make sure you check with your doctor as there may be certain exercises you should not do. 

Strengthening Exercises for Arthritis
To start a weight-lifting program use weights that you can lift 12 to 15 times without fatigue. Make sure you feel comfortable using the weights.  If you don’t have hand weights use a 1 liter bottle of water or something similar.  Resistance bands also work well.  WebMD  has some great suggestions for various exercises:

Bicep curls: Start with elbows bent at the sides. Keeping your upper arm at your side, bring one dumbbell up to your shoulder. Lower to original position and repeat with opposite arm. Continue to alternate between sides. 

Tricep extensions: Use both hands to hold weight overhead. Keeping your elbows pointed upward, lower the weight behind your head. (Make sure you don't hit the back of your neck.) Raise weight overhead again. Return and repeat. 

Side lateral raises: With arms down at your sides, raise arms (slightly bent) to shoulder height. Lower and repeat. 

Wall push-up: This exercise is great for people who are not able to do a regular push up. Stand with feet about 12 inches from a wall. Place hands a little wider than shoulders. Lower your chest to the wall, then push back to the starting position. 

Leg Lifts:  For knees it’s important to strengthen your upper legs.  You can do this while sitting in a chair and repeatedly tightening your leg while lifting your foot off the floor and holding for as long as you can - repeat.  Or put a weight on your ankle and slowly lift and straighten your leg, then slowly lower back to the floor.  It that is too difficult, try it without a weight at first.  

Other Exercise Resources:

• Revolution Health website has great exercises for arthritis 
• Exercise videos for arthritis
• Aquatic center.  Look for a class sanctioned by the Arthritis Foundation, which has developed a program taught in many locations.  Aquatic exercise will allow you to workout without putting too much pressure or strain on your joints.
• You Local fitness club may have classes for arthritis issues or they can tailor a program specific for your needs
   

Health Tip of the Week:  Stick with it!  Change is hard so repetition and routine are key to making it a permanent part of your life.  It will get easier the longer you do it!

I think every woman knows they should make sure they have enough calcium every day.  But if you are like me, knowing and doing are two different things.  Especially when it comes to swallowing those huge calcium supplement pills.  Yikes!  There is nothing more painful than getting one of those large pills stuck in your throat. 

It is important to make sure you get enough calcium each and every day to help prevent osteoporosis.  Calcium is essential to maintaining total body health. Your body needs it every day not just to keep your bones and teeth strong over your lifetime, but to ensure proper functioning of muscles and nerves.  It can help you sleep better and prevent leg cramps.
 

It can be difficult to make sure you get the right amount of calcium you need each day.  If you are lactose intolerant, like I am, it can be even harder.  I try to drink and eat foods that are fortified with calcium, but I’m not always sure exactly how much calcium I am getting. If an individual's diet is low in calcium, there may not be sufficient amounts of calcium available in the blood to be returned to the bones to maintain strong bones and total body health and that can eventually result in osteoporosis.

A recent study published in the Journal of the American Medical Association reports that fewer than 25 percent of adult Americans are meeting their current calcium recommendations. It is estimated that over $12 million could be saved every year in osteoporosis-related health costs for every additional 1% of the population that begins taking a calcium supplement.

It’s also important to get enough Vitamin D every day.  It plays a crucial role in bone health by helping your body absorb calcium.  Without enough Vitamin D, your body will actually lose bone and will be more likely to break bones when you are older.  Vitamin D3 or cholecalciferol supports bone health the best so look for a supplement containing this form of Vitamin D.

Have you ever thought about taking a liquid calcium supplement for bone health and managing osteoporosis?  Taking a liquid calcium with at least 1000 mg of calcium per day and 400 IU of Vitamin D is great way to ensure you the right amount of calcium you need for optimal bone health.  Don’t wait any longer – start taking a calcium supplement today for healthier bones tomorrow!



Health Tip of the Week - Do some type of strength training at least twice a week with weights.  This will help keep your bones strong!

The purpose of this blog is to talk about topics and news related to health and wellness for living a healthier and happier life.  The Vital to Health and Wellness blog will feature many different subjects such as managing arthritis and osteoporosis, nutritional supplements, exercise and nutrition.

There is so much information available on the internet today about health.  How do you even begin to sort through it all?  You can practically diagnose yourself before you go to the doctor!  We will try to discuss here, all in one location, up-to-date and relevant health information especially related to joint pain and arthritis, bone health and osteoporosis, having more energy and children's health.

We will also have experts contributing to our blog from time to time such as a certified nutritionist and a registered dietitian to give us even more great information and tips on how to live a healthier lifestyle!  Stay tuned!

Please feel free to send me your comments or questions anytime.  I am very excited about reaching out to everyone and providing great information as well as learning from you!

Happy Blogging!

Health Tip of the Week:  Start Walking!  Now that's spring - get outside and walk and enjoy the flowers.  It may be hard at first, but it will get easier.