Happy Holidays to all from myself and my fellow bloggers, Marie Spano and Kathy Stevens.  It is Christmas Eve and very snowy here in Bellingham, WA so it looks like we will be having a white Christmas.  Not something we have here very often, so it is nice except for the bad roads while everyone is trying to travel.

Thank you to all our blog readers!  We have really enjoyed bringing you the latest news and information about health and wellness and will continue in the New Year.

With all the renewed interest in health and nutritional supplements such as Vitamin D, 2009 should be a great year for additional studies and research. 

Also, don't forget to enter or re-enter the View, Vote, and Win contest and vote on your favorite video.  The contest ends January 3rd, 2009 and the winners will be announced then for both the one year supply of energy and the Video Contest.  Stay tuned!

Stay healthy and well this holiday and into 2009.  Make health and fitness a priority for yourself and your family and it will really make a positive difference in your life.  Start with small steps such as walking and taking at least a vitamin D supplement.  Then add on more later such as nutritional foods, adding calcium supplements or glucosamine and chondroitin for joint health and fitness walking.  Each one is an important step to a healthy lifestyle.

Vitamin D is a fat-soluble vitamin that is converted into its active hormone form in our body.  We can obtain vitamin D from food or dietary supplements and our body can produce it when skin is exposed to UVB rays from the sun. 

When thinking of bone health, calcium comes to mind.  However, vitamin D helps promote calcium absorption and helps our body maintain adequate blood concentrations of calcium and phosphate. 

Why is this important?  Blood concentrations of both calcium and phosphate are used to mineralize bone.  And serum calcium levels must be maintained within a narrow range for normal nervous system functioning.

Though hard and seemingly static, bone tissue is actually very dynamic.  Bone remodeling, the process of removing old bone tissue and replacing it with new bone tissue, takes approximately 6 months and helps keep bones strong.

Vitamin D for Bone Health
Vitamin D (in addition to calcium and other minerals) plays an important role in bone health.  In fact, insufficient vitamin D levels can lead to bones that are thin and brittle which could result in rickets in children or osteomalacia in adults.  Both diseases are characterized by softening of the bones and skeletal deformities.

Taking calcium supplements with vitamin D and additional vitamin D supplements if needed, may help support bone strength.  Check with your doctor to find out what dose you should be taking. 

Source:
Institute of Medicine, Food and Nutrition Board.  Dietary Reference Intakes: Calcium, Phosphorous, Magnesium, Vitamin D, and Fluoride. Washington, DC:  National Academy Press, 1997.

Ok, so you are wondering how to stay in control of your waistline during the ho, ho, ho, holidays... or how to de-stress the hustle and bustle out of the season?

Well, I am sure you have heard it before, but let me state it again... exercise is directly related to weight management and stress reduction even during this most challenging time of year!  So I am making a list ... and hopefully you will be checking it twice... and lets all see if we can turn a little naughty into nice. 

Here are my Top Ten - Santa beltline and stress busters:

1. Avoid going on empty: fill up with healthy snacks before you go to a holiday party or feast (i.e. fresh vegetables, granola, extra water).
2. Count the amount – and pay it back: For every cookie or piece of holiday candy plan on walking or jogging an extra 10 minutes... If you know this is the barter before you eat the treat you may find yourself being a bit more selective.
3. Step it up: get a pedometer and find creative ways to add up more steps during your shopping excursions or on your work breaks... (i.e. take the stairs instead of the elevator; park further away from your destination).
4. When you’re stuck, suck it up...Breath: If you are stuck in traffic or long shopping lines, take a few deep breaths and focus on positive thoughts. Start from the bottom of your lungs and fill it upward to the top, then let it out in the opposite direction. Deep breathing can get you in a more calmed state of mind and even release some relaxing chemicals in your brain.
5. Make your own list: Start the day with a quick list of things you ‘need to’ or ‘hope to’ do by the end of that day. Check it off as you go and make sure you place some type of exercise in the ‘need to’ part of the list. By organizing your thoughts at the start of the day you will be more likely to complete them.
6. Give and ask for fit gifts: Think about what gifts might give a fitness program a nice lift (i.e. new shoes, clothes, a jump rope, exercise mat or nutritional supplement) ... make your gift list count.
7. Get some extra energy support... think about what you are eating and what supplements you are taking... there is no better time of year to boost your supplement intake with the energy supplements and vitamin D supplements offered by Wellesse.
8. Try something new: every day before New Year try to do one new exercise (i.e. a new yoga pose, type of crunch, class or walking route). By staying creative you will increase exercise adherence and may even find a few things you really like doing to carry over into your New Year program.
9. Have a good book or movie on hand to escape when the going gets too tough.
10. If all else fails, remember that it is not what you do between Christmas and New Years that counts as much as what you’ve done between New Years and Christmas... so enjoy a bit of naughtiness that week.

I love Thanksgiving.  I wake up in the morning and watch the Macy’s Day parade, visit with my family, build forts out of cushions and blankets with my nieces and nephews and chill out all day.  Sure the food is good but it’s really an afterthought in my mind. 

However, I realize for many other people across the U.S. that Thanksgiving means a “free for all” at the dinner table.  A chance to dig into creamy soufflés, devour turkey and stuffing, sip mouth-watering wine and polish off the food frenzy with more desserts than an Italian Viennese Hour.  Forget the 4 a.m. Black Friday wake-up call in favor of nursing a food hangover and vowing you’ll never eat that much again. 

So, when it comes to advising clients who are ridden with the fear of gaining weight yet swayed by salivating taste buds, I advise them to follow these tips: 

• Thanksgiving shouldn’t be synonymous with “all you can eat Buffet.” Keep the primary focus on the company around you and the football games on TV.
• Remember that pumpkin pie, fat-backed greens, gravy and stuffing are available year-round in this country so you don’t need to stuff yourself in one day.
• Eat breakfast on Thanksgiving Day. If you skip out on eating in the morning to “save calories” for your evening meal, you are setting yourself up for a binge.
• Eat slowly and stop when you are full. Does another bite of pie really matter or did you already experience that taste and mouth-feel you were looking for?
• Drink water throughout the day especially if you are drinking alcoholic beverages, alternate them with water.
• Instead of cutting out certain foods or denying yourself dessert, concentrate on portion control. By allowing yourself to have small portions of your favorite holiday foods, you will not feel like you are being deprived (try using a smaller plate for your main meal – a salad plate for instance).
• Eat slowly and savor every bite. Really experience the flavors, textures and smell of each food you are eating.
• Skip the seconds or wait until others have gone up for seconds. By waiting, more of the fattening foods are likely to be finished already.

Managing arthritis can be difficult during the holidays.  As you start to decorate and do lots of shopping, make sure to not over exert yourself.  It can be easy to get caught up in the excitement and do too much.  Don't forget to take your nutritional supplements even when you go shopping at 4 am on Black Friday!

Healthy Eating Habits

1.  Eat breakfast. 
It’s 10 am and you wonder why you are zonking in your morning meeting, yet you flew out the door with a mug of coffee.  All with no food to keep you going.  Food = fuel.  Your car won’t move without gas and your body won’t move very far without fuel.

2.  Eat smaller meals throughout the day.
You’ve heard this one many times right?  Large meals mean more blood flow shunted toward your stomach for digestion and away from your brain.  Less blood flow to your brain = less oxygen to your brain and soon you’ll find yourself drooling with an indentation of your keyboard on your left cheek.  Eat smaller meals more often to keep a constant rate of fuel coming into your body.

3. Steer clear of sugary foods. 
Candy won’t get you very far.  You’ll get a spike of energy then crash.  So seriously, cut the sugary stuff out or at least minimize it.

4. Eat protein at every meal. 
Sure, you’ve heard the old story about turkey and tryptophan and how it can make a person sleepy.  But, in reality, you need a little protein at every meal to keep your blood sugar steady and energy levels even.  I can tell a major difference when I consume protein at every meal.  My current favorite source is nonfat Greek yogurt.  It tastes rich and creamy and has more protein then regular yogurt.

5. Eat the bulk of your calories before you get home for dinner. 
You need energy to function right?  And most of your work comes during the day correct?  So don’t graze like a bird throughout the day then sit down to a nice sized dinner followed by snack after snack after snack while watching Dancing with the Stars.  Instead, make sure you are following #2 above and eating enough food throughout the day to keep you going.  And no, a 230 calorie Lean Cuisine for lunch isn’t enough food in one sitting.

6.  Take your nutritional supplements at the same time each day.
This helps you to remember to take them every day and stay consistent.  If you make it a part of your morning routine, it is less likely you will forget.  Calcium supplements can be split up and taken in the morning and again at night, for better absorption.

3 Part Series

In my previous post, I talked about health walking and I would like to expand on that.  Many older adults are experiencing the joys of walking for fitness and for joint health, including participation in local 10k, half and full marathon races.  It's a great way for managing arthritis.  Over the next three part series, I will lay out a few training options that can help take your walks and races to the next level. 

Strength Walk (part 1)
As you progress your routine don’t forget to include some complementary resistance-training exercises for the muscles you use during your walks.  By strengthening your leg and torso muscles you will reduce joint stress and muscle fatigue, giving you greater stamina no matter how long the race.  It’s best to implement your strength-walk program a few months prior to a given race, but it’s never too late to get started. 

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

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

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

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

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

Nutritional supplements such as glucosamine and chondroitin along with a sensible walking program may help improve overall joint pain and flexibility.

The American Academy of Pediatrics recently released new recommendations for vitamin D supplements for infants, children and adolescents to 400 IU a day.  This is in response to mounting research showing that many children are vitamin D deficient.

Children can get 400 IU per day from two to three 8 ounce glasses of milk or from a nutritional supplement containing 400IU of vitamin D. 

Previous guidelines were only 200 IU per day, but with Americans using more and more sunscreen or staying indoors, the skin is not making enough. 

How many adolescents drink 32 ounces of milk, the amount needed to provide 400 IU of vitamin D?  I know mine do not, especially not every day.  It is very difficult to get enough vitamin D from diet alone.  That's where a high quality liquid vitamin D supplement can play a crucial role in making sure your children are getting enough each day.

You plan for family vacations, plan for remodeling your kitchen and plan for your child’s activities each season.  But do you take the time to plan for your family to eat healthy foods?  If you answered yes, you are on the right track.  If you answered no, stick with me, I guarantee that you won’t have to carve a ton of time out of your day for meal planning.

First, let’s take an inventory. 
Who’s eating at your house in the next week? (I like planning by the week since most people grocery shop once per week)  If you have guests that require certain diet modifications (low sodium, vegetarian etc.), keep that in mind.  If not, just consider how many people live with you. 

Next, inventory your fridge/freezer and cabinets. 
This is crucial because most people let food go bad or stale because they fill up their fridge/freezer only to find freezer burned frozen broccoli months later and molded cheese a few weeks after they bought it.  Or they buy boxes or jars of something only to come home and realize they already had 4 boxes of crackers and 2 opened jars of spaghetti sauce in the fridge.  So, take an inventory of what you have every week or two.  If you have plenty, don’t buy it unless you have the shelf space and the use by date is a long time away, even if it is on sale. 

Make sure to check your supply of nutritional supplements for the family such as multivitamins, Vitamin C for cold and flu time and calcium and vitamin D for bone health.   

The final step involves planning out a few dinner meals and all lunches for the week.
If you don’t take leftover dinner for lunch the next day, figure out what you are running low on (lunch meat?  cheese?) and put that on your grocery list.  Now for dinner, what will you be cooking (and can you use up some of the food already in your fridge/freezer and cabinets)?  Add anything to your grocery list that you don’t have and will need. 

Looking for meal ideas?  There’s no shortage of cookbooks or websites you can turn to for cooking ideas.  My favorites are:

• More Matters from CDC (all recipes are heart healthy and you can search by a number of criteria):
• Cooking Light:
• Food Network’s Healthy Recipes:

Shopping 
Stick to your list and check out the store’s circular for sales.

Is your food enough?

How do you know if you are getting what you need from food or when you may need a supplement?  That depends on what type of supplement you are interested in.  I group them into two categories: 

1. Vitamins and minerals
2. Other supplements for general health and wellbeing

First, vitamins and minerals. 
It is not easy to get all the vitamins and minerals you need from your daily diet unless you eat a decent amount of food, choose high quality nutrient-rich foods the majority of the time and vary your diet (versus eating the same 30 or so foods each week).  There are some nutrients that just are not prevalent in many foods such as vitamin D (though it is fortified in some foods), copper and vitamin E. 

Do you need a multivitamin mineral supplement?
It is wise to take one especially if you are a female, vegetarian or vegan, dieting, elderly or you don’t eat a well-rounded nutritious diet full of fruits, vegetables, healthy fats and good quality sources of grains and protein.  Remember, you don’t need anything that says “mega” on the front or has 2000% of any vitamin or mineral.  Just because something is good for you, more isn’t always better.

A recent survey said 72 percent of Physicians think its a good idea for their patients to take a multivitamin.
 
The “other supplement” category. 
Many supplements that fall into this category are those you aren’t going to get from food or is hard to get in sufficient  quantities.  Will you benefit from taking glucosamine and chondroitin supplements?  Omega 3 fats?  Calcium and Vitamin D?  Coenzyme Q10?  First, always ask your personal physician or the specialist you see.  Make sure they take the time to explain why any supplement may be beneficial for your health.  Next, do your own research.  Look on reputable .gov or .edu websites. Or, check out our government’s information on dietary supplements:

http://www.cfsan.fda.gov/~dms/ds-savvy.html

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

 

Tired of feeling tired all the time?  You are not alone.  More than half of us say we're tired on a regular basis.  If you're like me, being tired keeps you from doing the things that could actually help boost energy levels.  Things like exercising or cooking a healthy dinner.  It's too easy to stop and get a pizza because you are "too tired" to cook or hit that snooze button one more time in the morning!

Here are some tips to keep your energy at a more even level throughout the day.

• Take a quick walk in the morning, preferably outside in the fresh air.  It's hard at first to get up, but once you are it feels great.  It increases the amount of oxygen to your brain and makes you more alert, which will help get you through the rest of the morning.
• Have oatmeal for breakfast.  Oatmeal is better than sugary cereals, which will give a "sugar high" and then a crash later. 
• Make sure to take your nutritional supplements every day!  It's easier to remember if you take them at the same time.
• Drink a cup of coffee or instead have a healthy energy supplement drink with B vitamins for sustained energy and antioxidants like Green Tea.
• Do more difficult tasks in the morning when you are at your best.
• Eat a good lunch with high protein and a piece of fruit and then take another short walk of 15-30 minutes to get the blood flowing again.
• Drink plenty of water throughout the day to stay hydrated.
• Have a mid-afternoon snack with some carbs such as a high-fiber granola bar
• Try these simple exercises for quick energy here
• On the way home, listen to some energetic tunes and de-stress.  Use this time to do some deep breathing.  Listen to upbeat music while cooking dinner.
• Slow down about an hour before going to sleep.  Try to get at least 8 hours of quality sleep to rejuvenate for the next day.

Do you avoid taking certain tablet or capsule supplements because they are hard to swallow?  Or maybe you do take them along with large amounts of water so they don’t get stuck in your throat.  Many people prefer liquid supplements because they are easier to swallow.  

Liquids are not only easier to digest, but they may also be easier for the body to use as well.  Can you picture how long it may take a large, hard tablet to break down in your digestive tract and then be absorbed and used?  Liquid supplements, on the other hand, are considered to be readily absorbed and utilized[1].

 

Research is just starting to emerge showing that certain nutritional supplements may actually be better absorbed in a liquid state.  Studies have shown that it is preferable to take vitamin C[2] and lycopene[3] in a liquid form.  That’s why you may have seen recommendations indicating that tomato sauce and ketchup contain more bioavailable lycopene then tomatoes.  

Though we are still waiting on research regarding other vitamins, minerals and supplements and their absorption, rest assured that liquids enter our body rapidly and the nutrients they contain are quickly absorbed and utilized.

 

Supplements available in liquid form include liquid calcium with Vitamin D and liquid glucosamine and chondroitin.  If you are one of many who have difficulty swallowing tablets or capsules, these may be a great option for you.  Plus, you only have to take one dose per day versus two or three.  If preferred,  you can mix it with any kind of juice or water.  Try it today!   

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!

 

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

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!

Many parents are often confused about whether to give their children a daily multivitamin, myself included.  Do they really need a children’s vitamin everyday or do they get enough from the food they eat?  What kind should I give them?  It’s all very confusing and there are conflicting opinions on this subject. 

 

Unfortunately, there is no consensus. Experts tend to disagree about vitamin recommendations for children who don’t display signs of deficiency. The naysayers claim that children don’t need large amounts of vitamins and minerals, and that even picky eaters should be able to get enough from food. On the other side are those who think of a basic children’s multivitamin as an “insurance policy” that can fill in the gaps of a not-so-great diet.

 

Most government agencies make vague recommendations, such as the American Academy of Pediatrics, which suggests childrens vitamins “when a child is a poor eater or has erratic eating habits”.  

 

As a full-time working mom, I don’t always know what my children eat during the day.  I don’t have time to fix a lunch for them so they eat hot lunch at school.  I’m almost positive my son eats pizza most days, though he won’t admit it.  I try to fix a healthy, well-balanced dinner at night but that’s not always possible with sports and other activities.  McDonald’s anyone?  Thankfully, my kids prefer going to Subway, which offers a much healthier menu.

 

I feel a little better if I know they are least taking a good childrens vitamins everyday.  However, chewing on gummy vitamins sweetened with corn syrup or sugar can cause cavities as pointed out in a recent article in the USA Today. That’s why we formulated a complete sugar free children’s multivitamin gummy sweetened with maltitol, which does not promote tooth decay.  I don’t want to have to worry about their teeth each time they take a vitamin.   My kids love them!  You can purchase them online at Vitacost.com and soon on Amazon and at select retailers such as Meijers and Pathmark.

 

There is evidence that children are not getting enough nutrients from diet alone.  According to the NHANES, 2001-2002, (page 34) over 90% of 9-13 year olds do not get enough Vitamin E.  If you're concerned that your child isn't getting a balanced diet by meeting all the requirements in the Food Guide Pyramid, a children’s vitamin can't hurt as well as other nutritional supplements such as calcium. Just don't give your child more than the recommended dosage or neglect to focus on good nutrition at the same time.

 

 

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Come See Us at the Bloomsday Expo and Race, May 2-4 in Spokane, WA!

 

We will be handing out samples of our Energy Supplements and Glucosamine and Chondroitin nutritional supplements at the 32^nd Annual Bloomsday 12K Race in Spokane, WA, May 2-4.  This year the race is supporting the efforts of Cancer Patient Care to help cancer patients and their families.  A great cause!

 

We will have a booth at the Expo in the Spokane Convention Center, Booth #412, and we’ll be handing out free samples of our liquid supplements and valuable coupons.  The Expo is open to the public whether you are in the race or not.  The Energy supplement is great to use either before a workout to get your energy levels up or after, for a quicker recovery.
 

I will be walking in the race along with my coworkers on Sunday, May 4^th.  We are all dedicated walkers and love to have any chance to walk together and participate in great events such as this.  Before I walk long distances or go hiking, I make sure to eat a good breakfast such as oatmeal to provide sustained energy.  Trail mix bars are great while you are on the trail.  And I always make sure to do lots of stretching before it starts – especially legs and back - and I will continue to stretch as needed throughout.

 

These Joints Were Made for Walking

We recently posed an online question:  “How do you stay in motion when you have joint pain?”  By far the most popular answer was – WALKING!!  Walking at lunch, walking the dog, parking far away and walking to your destination, walking up stairs instead of elevators – anything to do with walking.  Here are a few of the comments we received: 

 

“Keep a pair of athletic shoes at work which will encourage you to walk more.”

 

“Walking daily helps me keep my joints feeling good.”

 

“I just keep doing things to keep my body moving and my muscles going.”

 

“I keep music on in the house most of the day and dance about while I do my chores.”

Other great suggestions included:  gardening, dancing, yoga and Pilates, taking nutritional supplements such as glucosamine and chondroitin, tennis or bowling, hiking, water aerobics, biking, swimming and spinning classes.  Lots of great ideas!

  

Walking is a wonderful way to relieve joint pain and manage arthritis.  It can also you help maintain a healthy weight, when part of a sensible diet and exercise program.  Find a friend or pet and start walking today! 

 

Join a Team!

One way to stay motivated is to walk in support of a cause.  The Arthritis Walk is the Arthritis Foundation's annual nationwide event that supports public awareness and raises funds to fight arthritis, the nation's leading cause of disability.  Put a team together and have lots of fun while raising money for the Arthritis Foundation.  

Watch this video now and learn all about it. 

Click here for another great way to contribute much needed money for the Arthritis Foundation.  

 

If you’re just getting started, visit Team Prevention Walk It.  This site can even help you personalize a training plan program.  Or check out Getting Started Walking from Prevention.com.  They have a lot of great resources for walking including a walking calculator and a Walking Forum Discussion, which even has people looking for walking buddies and tips.

 

 

Here is a great blog on just walking information  http://walking.about.com

Happy Walking and see you at Bloomsday!
 

Health Tip of the Week – Buy good walking shoes – if your feet hurt, you won’t want to walk, so it’s very important to have good shoes.  Go to a shoe store that will personally find a shoe just for you such as an athletic or sporting goods store.  It’s well worth the money and your feet will love you for it!

 

Managing arthritis pain can be very difficult and not always immediately rewarding.  Joint pain can continue long after you have tried many different methods of trying to manage your arthritis.  And one way might work for one person but not for another, or it might work for awhile and then stop working. 

Arthritis is the #1 cause of disability in America today, impacting approximately seven million people.  It is now one of the most prevalent diseases in the world today.  There are many different types of arthritis but the most common one is osteoarthrits.  It is generally related to aging and it happens when the cartilage between bones starts to break down causing an uneven surface and the bones at the joint rub together causing joint pain, swelling, stiffness and decreased joint motion.

Taking nutritional supplements, especially liquid supplements, such as  Glucosamine and Chondroitin can be very helpful in managing arthritis joint pain.  Omega 3 fatty acids can also help by decreasing cartilage breakdown and help reduce inflammation in the joints.  Look for a high quality, liquid glucosamine and chondroitin supplement that has at least 1,500 mg of glucosamine and 800 mg of chondroitin.