Eat It: What you eat can have a positive or negative effect on the health of your bones and joints. It is important to make smart choices to keep your supporting structure working well.

• For bone and muscle health, how much protein is enough? About 0.5-0.8 grams of protein per pound body weight is necessary to repair and create muscle protein, increase lean body mass, support a healthy immune system, “remodel” the protein in muscle, bone, tendons and ligaments. You can incorporate protein as a part of each meal or snack (should be about 1/3 of the plate). Lean meat (e.g., beef, pork, veal and lamb), poultry, fish, seafood, soy foods, low-fat dairy (milk, cheese, yogurt), eggs, beans and peas, nuts, seeds and nut and seed butters are all excellent sources of protein.
• The amino acid, leucine (about 2.5 grams a day) helps to increase or maintain muscle protein synthesis. Beef, chicken, pork, tuna and milk are all good sources for leucine.
• Calcium is important for bone health as well. Calcium-rich food options include low- fat milk, yogurt, cheese, cottage cheese, fortified cereals, fortified orange juice and almonds. However, watch out for salty foods, as they can leach calcium from the bones.
• Eat more fruits and vegetables, which actually improve bone health due to the potassium content.
• Limit alcohol intake, which is a bone robber as it decreases the activity of osteoblasts — bone building cells.

Move It: Bones and muscles need to move daily, try a combination of the following activities:

• Weight bearing cardio, such as walking running, dancing, tennis, basketball, soccer.
• Resistance exercise, such as weight training, resistance bands. Remember, be sure to time protein intake (about 20-25 grams) within 1 hour of resistance training to increase lean mass and strength.
• Flexibility exercises, such as stretching, yoga and pilates.

Take It: Since calcium requirements are high, anywhere from 1000-1500 milligrams per day, it may be difficult to meet your needs through food alone. Getting adequate Vitamin D through food alone is quite challenging. If you eat leafy greens daily, you may meet your Vitamin K requirements, but if not, you may benefit from a supplement that contains all three: calcium, Vitamin D and Vitamin K. Protein powders, whey/soy protein and ginger help to maintain healthy muscles.

Eat well, supplement, move enough, as needed to treat your body right!

Think bad breath is as simple as eating onions and garlic? Or perhaps you blame it on poor hygiene. While there is truth to that, there are other, and perhaps less obvious, culprits.

Bad Breath Triggers

• Foods. Food’s journey begins in your mouth, when chewing breaks it down. From there, the food is digested and absorbed into your bloodstream, then carried off to your lungs, where it is expelled via your breath. The odor won’t fully recede until the foods have passed through your body; the length of time varies with each person.
• Dry Mouth. When your mouth is dry, saliva production is decreased. Saliva plays an important role in moistening and cleansing your mouth by neutralizing acids and washing away dead cells that accumulate throughout your mouth. If these cells are not removed, the cells decompose and cause bad breath.
• Medications. Hundreds of medications and over-the counter drugs can cause dry mouth (see above); some include antihistamines, antidepressants and anti-anxiety drugs, decongestants, high blood pressure medications and muscle relaxants.
• Diseases. Among the diseases and conditions that can cause bad breath are respiratory infections (like pneumonia or bronchitis), chronic sinus infections, postnasal drip, diabetes, chronic acid reflux and kidney or liver problems.
• Smoking. Not only can smoking – or chewing on tobacco – cause bad breath, but it can also wreak havoc inside your mouth by staining and irritating your teeth and reducing your ability to taste foods.
• Gum (or periodontal) Disease. Caused by the buildup of plaque on the teeth, the resulting bacteria can cause toxins to form in your mouth and irritate your gums. Untreated gum disease can damage the gums, jawbone and even lead to tooth loss.

Bad Breath Busters

Yes, mouthwashes, breath sprays and chewing gum and mints (preferably sugarless) might cover up the problem. But they’re just a temporary fix. More help is at hand!

• Eat Celery. It’s full of fiber – making it helpful at fighting bad breath. Fiber-rich foods help produce saliva, which you need to wash away the build-up of plaque. A good ole crunchy Granny Smith apple or carrot stick will do the job, too.
• Go Herbal. With its deodorizing constituent of chlorophyll, parsley and dill can freshen your breath after a stinky meal. Other herbs that are might be helpful include coriander, spearmint, tarragon, eucalyptus, rosemary, basil, cilantro and cardamom.
• Drink Tea. Full of polyphenols, powerful antioxidants that can stop plaque from clinging to your teeth, black or green tea can help keep your breath fresh. Polyphenols have been found to inhibit the growth of bacteria in your mouth.
• Get Your Vitamins. Gum disease and gingivitis, which are major causes of bad breath, can be avoided with good nutrition and vitamins, especially C and E. Foods rich in antioxidants can help your immune system fight infection and keep teeth and gums healthy. Remember to include things like vegetable oils, nuts, green leafy vegetables, citrus fruits, berries and melons into your diet
• Brush and Floss. Brushing after meals removes food debris and plaque. Flossing is important, by removing microscopic plaque on your teeth and excess food particles that can hide out between your teeth and even in unfilled cavities. And don’t forget your tongue: excess plaque can coat its surface. (The American Dental Association recommends that you brush your teeth twice a day with a fluoride-containing toothpaste and clean between your teeth once a day by using an interdental cleaner such as floss.) Tip: Replace your toothbrush every two to three months.
• Drink Water. Lots of it. It’ll keep your mouth moist.

And of course, there’s this one: Visit your dentist at least twice a year for a thorough exam and cleaning.

However, most back pain can be simply managed with proper mechanics of posture and a balanced stretching and strengthening program. One of the most common reasons for back pain is tight hip flexors which can be attributed to long hours of sitting or daily exercise of running, walking or riding a bike.

When a person is sitting, a muscle called the “psoas” is in a “relaxed” shortened position. It attaches in a very simple sense to the front vertebrae in the lumbar spine and the leg bones. As the body becomes comfortable in the seated position, this muscle senses it should stay shortened to maintain balance while sitting. However, when you stand up, the muscle still thinks it should stay short. It doesn’t automatically turn off or relax and the lower back gets tugged into an arched position. The brain senses balance of standing and pulls the head and upper body straight up, leaving the lower back vertebrae in a squished arch.

Muscles shut off when an opposing muscle group takes over. For the “psoas,” the butt or gluteals need to turn on to release this tension and simple stretching of this front of the thigh muscle can also help.

Here are the top five stretches and strengthening exercises you can do after sitting long periods of time to reduce the possibility of lower back pain:

1. The Stand Tall: After sitting for an extended period, stand up tall and squeeze the bottom side slightly tucking under. Then slightly lift the rib cage and chin to find your tallest alignment.
2. Split Lunge Stretch: At least 2-3 times per day, stand in a split stance with front knee slightly bent and back leg extending heel pressing to the floor in a lunge like position. Be sure to turn the back foot inward 10-30 degrees. Lift arms upward and press hips forward. Hold for 10-15 seconds and feel the stretch in the front of the thigh. Repeat on the other side.
3. Teapot Stretch: This isn’t about tea time but rather the “little teapot” song. Start standing with feet slightly wider than shoulder width apart and place one arm out to the side and other hand on head with elbow bent. Leading with the straight arm, lean over to the side and press elbow up to the sky. Hold for 5-10 counts and repeat. Then perform this on the other side. “Tip me over and pour me out!”
4. Bridge Up: Try this each morning and evening while in bed. This exercise helps strengthen the hamstrings and glutes or backside of the body to balance out the forward movement we primarily perform. Lie on your back with knees bent and heels under knees. Slowly lift the hips leading with the tailbone and pelvis tucking under until hips, knees, and shoulder are at a 45 degree angle from parallel. Hold for 10-30 seconds, lower to starting position and repeat 6-8 times.
5. Sexy Spine Stretch: This move can be performed after your Bridge Up. Lying on your back, stretch your arms out to the side in a “T” position. Lift right leg up towards the ceiling and stretch it across the body. Bring the leg back up to center and lower to bed. Repeat 8-10 repetitions alternating sides.

Back pain can be managed, but if your pain lasts for more than 3-4 days, you should visit your doctor.

Here are my top 5 favorite tips for getting ahead of your busy day:

1. Take the decision-making out of breakfast and automate it. When you have to think too hard or do too much work, you’re less likely to eat at home, or eat at all! During hectic times in my schedule, I decide what I want for breakfast, stock my pantry/fridge with it, and then I don’t even think about it in the morning.
2. You know the saying, “an apple a day keeps the doctor away?” Well recent research shows that apples may do just that – or at least keep you from getting sick. Stress can make you twice as likely to catch your child’s cold virus or your co-worker’s stomach flu. When I’m on the go, I make it a point to grab an antioxidant-rich apple for my afternoon snack to keep my immune system strong. I’m also extra vigilant about taking my multivitamin every day.
3. My best defense at dinner time is to think ahead and do some prep work for the next day. I always try to plan tomorrow’s meal while I’m making tonight’s. I’ll cut extra onions or vegetables, cook double batches of quinoa for later in the week or throw meats in a marinade overnight. I’ll also roast extra vegetables, shred zucchini or cheese, and brown up some ground beef. Then I just store these ingredients in the refrigerator to use throughout the week.
4. For evenings I know I won’t be home until later, I utilize my slow cooker that morning so dinner is waiting for me whenever I get home! A little prep in the morning (or the night before) frees up my evenings for time with family and makes super busy nights stress free.
5. Making a grocery list is my most powerful time-saver during stressful periods. I learned this lesson years ago after one too many trips back to the store to pick up what I forgot to get! Don’t you hate that? Now I keep a running list on the fridge and add to it each week. I get in and out of the store quickly and avoid getting sucked into going down every aisle – this is a big time waster for me, as I easily get caught up reading the labels (and maybe even taking pictures) of cool new foods!

What about you? What do you do during busy times to stay healthy?

When you are healthy and in balance, cortisol levels tend to peak in the early morning and gradually decline throughout the day. However, prolonged exposure to physical, environmental and mental stress has been shown to significantly disrupt this natural cycle, leading to weight gain, especially around the midsection.

Relax, Just Do It!

For decades, Dr. Herbert Benson, founder of the Mind-Body Institute in Cambridge, MA and an associate professor at Harvard University, has been writing about the relaxation response. He describes it as a “mind-body intervention that elicits deep changes in the physical and emotional response to stress.”

Strategies that elicit this response include meditation, yoga, tai chi, Qi gong, deep breathing, controlled muscle relaxation and guided imagery. And although many would like to point to the “woo woo” factor at-play, an evolving and wide body of published literature indicates that the medical community is truly interested in the positive changes that these practices promote, which include a slower heart rate, reduced blood pressure, improvements in blood sugar and fat levels and even boosted immunity.

Talk about a natural, accessible fix for all that ails!

Try a little mindfulness

Before the stress knocks you out, hit it where it hurts! Just 20 minutes a day of relaxation promotes changes in the way that our cells respond to stress and may even alter inflammation overdrive! And it’s easy to do; the key is to find a quiet, comfortable position, close your eyes and focus on deeply relaxing all the muscle groups, starting at your feet and progressing up to your face. Breathe through your nose and as you exhale, say the word ‘one’ silently to yourself. Success is simply allowing relaxation to occur at its own pace.

Mindful meditation may also help fight disease and weight gain. Research has shown that just 30 minutes a day may alter markers of inflammation by as much as 25% and in turn, help lower risk of disease. But that’s not all! Meditation can also be used to fight the battle of the bulge. Focus helps to interrupt habitual thoughts, emotions and behavior brought on by stress (emotional eating anyone?). Meditate on physical sensations of hunger, stomach fullness, taste satisfaction and food cravings as well as emotional eating triggers and negative emotions. The result appears to be lower early morning cortisol levels, which in turn, help to change the tendency toward the tummy tire.

It’s time to give yourself the present of mind and body. Relax. Just do it!

Can ingesting vitamins, minerals and other natural ingredients really help change the way we look?

Friends – and Enemies

Free radicals are the nemesis of skin: Those unstable molecules that form from sun exposure, pollution or sometimes food, are busy on a search-and-destroy mission to damage your collagen.

And collagen is our friend: Its function is to support the top layer of your skin; its job to give our skin its smooth, supple and unwrinkled texture. But as we age, those collagen levels begin to steadily decline.

But Can’t Cosmetics Help?

They can—as a temporary fix. And they can be considered one potential weapon in your healthy skin arsenal. But my preference is to use cosmetics sparingly and to fight the fight for good skin from the inside out.

Did You Know? 75 percent of dermatologists personally use dietary supplements

Beauty from the inside

How many times have you heard about people who are beautiful on the inside? Of course, that credo refers to the type of person they are – the kind of heart and soul they have – not their physical beauty.

But taken literally, here’s a question: Is it possible to swallow some supplements and get that coveted outer glow from the inside out?

Although there’s no solid consensus on whether taking them can have a direct impact on your skin, there is enough to show that supplements can be beneficial, providing you don’t take too much (for example, pure Vitamin A, as it’s not readily excreted by your body, can cause acute or chronic toxicity if taken in excess doses). The logic on this is that a healthy body helps create healthy skin.

Don’t take the supplements expecting miracles. The findings are far from definitive and he jury’s still out on how much you’d need to take—but there appears to be some interesting information to share on how it’s possible for beauty to come from the inside.

Read More: Facts about Supplements

Vitamins C, E and Selenium. By speeding up the skin’s natural repair system and inhibiting further damage, these can help protect against sun damage and possibly even skin cancer. They may even reverse some of the discoloration and wrinkles associated with sun exposure and aging. And we all know that formula: too much sun equals premature aging of the skin.

Fern Extract (or Fernblock). Emerging research shows that it can reduce or prevent DNA damage – that leads to wrinkling and brown spots – from the UVA rays of the sun.

Biotin. This water-soluble B-complex vitamin could help strengthen weak hair and brittle nails.

Primrose & Black Currant Oil. Since GLA (gamma-linoleic acid), a fat that helps promote healthy skin, hair and nails is difficult to stumble upon in your everyday diet, some practitioners suggest supplementing with evening primrose oil and black currant oil, the best sources of GLA.

Omega-3 Fatty Acids. Important for nail and scalp health; if you don’t get enough in your foods (good sources include flaxseed, walnuts and oily cold-water fish like salmon, mackerel and sardines), then you might want to consider taking a daily supplement.

Iron. If you have thinning hair, the culprit could be anemia, a condition that causes iron deficiency and lower levels of red blood cells, which are crucial to the health of hair follicles. Note: Since Vitamin C helps the body absorb iron; you might consider adding some C to your arsenal. Iron is one of those supplements you can take too much of—so check with your healthcare practitioner about what you need.

If you do wish to consider the cosmetic route, it may be as easy as ABC! Here’s a quick rundown of some common vitamins and their beauty benefits that are also found in products:

Vitamin A – Referred to as “retinol.” Reduces wrinkles and skin discolorations, helps manage acne and eczema.

Vitamin B3 – Referred to as “niacinamide.” Hydrates skin, reduces redness, controls skin oils, increases skin elasticity.

Vitamin C – For overall aging, beauty formulas should contain a minimum of 5 percent to have benefits. Reduces inflammation, promotes collagen production, improves appearance of sun-damaged skin.

Treatment of GI issues may require you to speak with your healthcare practitioner, and pharmacological interventions may be called for; but oftentimes, it is necessary to address food choices and eating habits. Most people do not realize that their food choices may exacerbate underlying gut complaints. And poor eating habits can also wreck havoc on good gut health. For those who complain of gas or bloating, the grab, gulp, and go method of eating may cause more discomfort than taking the time to sit and eat.

Stress, irregular schedules, travel delays and overly busy lives can also wreck havoc on the gut. One of the hallmarks of digestive disorder management is establishing some degree of consistency with regards to the timing and size of meals.

Food safety issues can also lead to gastrointestinal problems. Remember the adage: keep hot food hot, cold foods cold and if in doubt – throw it out!

Supplements

Supplements may be a component of your healthy eating plan, and some supplements may even help with your healthy gut. Probiotics, for example, may crowd out unwanted gut bacteria, a mechanism for reducing harmful organisms in the intestine. But sometimes certain supplements may cause you digestive distress. It’s probably best to take your supplements with food. For example, mega doses of Vitamin C may cause stomach pain, potassium, iron and large doses of magensium supplements may cause nauseaGinger when consumed on an empty stomach can cause heartburn. In fact, you probably don’t want to take any supplements on an empty stomach, unless advised on the product label or by your healthcare practitioner.

This does not mean you must do away with the supplement, but do monitor any GI symptoms and let you health care provider know if you have any adverse effects.

So what about specific symptoms?

Gastrointestinal Reflux Disease (GERD)

If you have GERD, there are certain eating habits that can exacerbate symptoms. Skipping meals and then overeating, eating late at night, eating quickly, and eating while rushed are habits that should be avoided. The consumption of fatty or fried foods, alcohol, caffeine and use of peppermint (in gum or mints) should also be discouraged. In general, try having smaller more evenly spaced meals with a lighter meal in the evening, drinking fluids between rather than with meals, using non-peppermint gum to stimulate salivary flow, staying upright after meals, no exercising immediately following meals, and allowing 3 hours between the last meal and sleep.

Irritable Bowel Syndrome (IBS)

Although there is not one diet for irritable bowel syndrome, stress and eating are the triggers for symptoms. Practicing stress management and limiting potential food stressors are recommended. The potential food irritants include adding too much fiber too quickly, eating while rushed, fatty or fried foods, carbonated beverages, fructose (too much fruit/juice), and sugar alcohols which can be found in sugar free gums/mints and can cause gas, bloating and diarrhea.

Some individuals with IBS find that chamomile tea works well as an antispasmodic. Enteric coated peppermint oil capsules can also help with abdominal cramps. Some may experience symptom relief with the use of a probiotic pill or in food form such as yogurt or kefir. It is extremely important to sit and relax at mealtimes to give the body a relaxed atmosphere to digest.

Lactose Intolerance

Since lactose containing foods such as milk, yogurt and cheese are excellent sources of calcium, and protein and in some cases Vitamin D, there is concern that unnecessary restriction of these foods can result in nutrient deficits. Many with lactose intolerance are more likely to be lactose maldigesters and can incorporate lactose containing foods into their diet as long as they add these foods in gradually. There are also lactase capsules, drops and lactase treated foods. Individuals with lactose intolerance must read the labels of foods (including nutritional supplements) carefully to make sure they are not consuming items that may be problematic. Even if you’re lactose intolerant, it’s important to get enough calcium and vitamin D, and supplements can help you fill those gaps.

Advice

I like my patients to keep a Good Gut Travel Kit. This may contain sports drink powder and drinks that contain electrolytes in the case of nausea/vomiting, candied gingerroot for nausea, chamomile tea bags for abdominal spasms, fig bars and dried plums to help with constipation and raspberry leaf or blackberry root bark tea for diarrhea.

I ask my clients to keep a food and symptom log so that they can get a better idea of what they tolerate and what is bothersome. Eating and eating habits are two things that can be controlled, so identifying food and eating habits triggers as well as solutions can help you become a member of the Good Gut Club!

A lot.

I thought the whole idea was silly, contrived and sort of pretentious.

And then I (finally) began my morning meditation practice and quickly learned a mantra was the one thing that tamed my monkey mind.

Try as I might to quiet my thoughts the only way I could focus and empty my head was through chanting a phrase. A mantra.

Flash forward to motherhood.

While I didn’t mock the ‘hood as I had the mantra, I definitely entered this phase of life less prepared than I could have been.

I had zero clue parenting one tiny human would be as stressful as it was and I quickly saw I possessed few skills for self-soothing in this new situation.

I was overwhelmed and felt I had only two options: fall apart or fall back on what I already knew worked to calm me.

I knew this personal mantra would be different from my meditation mantra (I needed this one to soothe yet energize me) and still, in a small way, be the same.

A group of words capable of creating transformation. A snippet of phrase that empowered me to create the life I desired.

The profound difference with my new, personal mantra was it reminded me I could make it through challenging moments.

My first personal mantra was pretty self-explanatory: You got this.

It perfectly worked in all situations (colic, teething, colic, lack of sleep, colic, etc.) — until it didn’t any longer.

My daughter grew. I went back to work. Our lives were still hectic and at times stressful, but the type of frazzle had changed.

It was then I realized personal mantras need to be fluid.

You got this no longer worked. I needed more and I needed different.

My new personal mantra originated from my yoga practice. It’s a reminder for me to breathe into challenging situations and not to fight them. Its repetition-reminder no matter how challenging a moment in life may feel it isn’t forever.

My new personal mantra is: It’s just a hard pose.

Many days I use it more than I’d like. All days I’m grateful I have it at the ready to carry me through stressful periods.

Personal mantras are highly personal (hence the name, huh?) but there are three tips I offer when asked how I created mine.

1. Make it a phrase you’d actually say/use. No stilted, Shakespearean language unless that’s how you speak on a daily basis. Slang, etc. is welcomed.
2. Make it positive. Use positive phrasing (I’m a rockin’ mom instead of I won’t yell at my kids) makes all the difference.
3. Use your mantra consistently. Unlike some things which, when overused, lose efficacy personal mantras grow more powerful from use.

Do you rely on a personal mantra? How has it worked for you?

Are you now sparked to create your own? What might your words or phase be?

Fortunately, there are steps you can take, such as vibration!

Whole body vibration (WBV) was first developed in India and then passed onto the Greeks to improve overall functioning. More recently, it was used by the Russians to rehabilitate astronauts who may have lost muscle and bone mass during space missions. Now, however, it’s embraced by many sports medicine clinics and fitness facilities and gaining widespread popularity as a strategy for improving leg muscle strength (and by default, balance and mobility) among adults as they age. Yet, research shows that it may also reduce the odds of bone loss.

In a study in the Journal of Osteoporosis, just 20 minutes of intermittent vibration three times a week (one minute on, one minute rest) at low frequency, low magnitude resulted in significant and clinically meaningful declines – by as much as 34.6% – in a primary marker for bone resorption (i.e. the breakdown of bone by bone cells). Moreover? The study participants already had issues with bone health, having been diagnosed with osteoporosis, fractures or osteoarthritis.

As always, there is no time like the present to get moving on exercise and bone health awareness. When we reach our mid-30s, our bone mass peaks. After that? The stats are stacked against us without some sort of self-intervention.

Positive vibration? You bet!

Eat a substantial and satisfying dinner

This is easily the most effective strategy for getting my evening snacking in control. What I put on my plate early in the night definitely determines whether I start snacking a couple of hours later. For years, I focused on eating low-calorie and low-fat foods, which, not surprisingly, never satisfied me, but, eventually I learned that a healthy mix of protein, fat, and carbs are key for controlling how much I eat in the evening after dinner. Now I make a real effort to include more protein in dinners. My favorites are chicken, fish, beef, eggs and nuts. Not surprisingly, I feel a lot more satisfied after meals and less tempted to raid my kitchen.

Prepare healthy snacks ahead of time

If I know I’ll feel tempted to snack late at night, I prepare for the munchies by stocking my kitchen with a bunch of healthy options, so I don’t go overboard in just one sitting. I find when I pair nutritious carbohydrates with a little bit of fat and protein into my snacks, it really satisfies me, so I don’t end up snacking the night away. My favorite post-dinner snacks are sliced banana with nut butter, baby carrots with guacamole, and fruit smoothie made with almond milk, protein powder, and frozen chopped kale and berries.

Sip a beverage slowly

Slowly sipping a low-calorie beverage often halts my nighttime snacking. Instead of snacking away, I pour myself a drink, sit down on the couch with it, and relax. I focus my attention on sipping slowly and take my time. By the time I finish, I usually don’t want to snack anymore. My favorite post-dinner beverages are a warm mug of vanilla rooibos tea or unsweetened coconut milk.

Brush (and floss) your teeth

If I have a case of the munchies in the evening after dinner, I brush my teeth, floss, and use mouthwash to curb my snacking. My whole oral hygiene routine usually takes me a little while to complete, so I often don’t snack again because I don’t want to dirty up my clean mouth (or repeat my routine again).

Go to bed

If I stay awake late into the night, I inevitably end up wanting to snack. I can’t mindlessly munch if I’m asleep, so instead of burning the midnight oil, I head to bed at a reasonable hour. I also notice that I’m hungrier when I’m tired, so getting more sleep is key to controlling my cravings.

Pick a “stop eating time”

To avoid consuming unnecessary calories at night, I pick a “stop eating” time about two or three hours before I go to bed. For example, if 7:00 pm is my “stop eating time,” and I’m a little hungry after dinner, I have a small snack, but I stop eating after that. Selecting a time in my mind mentally helps me prepare to stop snacking.

Find a distraction

A lot of the time, I find that I want to snack at night out of boredom, so to prevent this, I keep myself busy with activities that distract me from mindless eating, such as giving myself a manicure, cleaning the house, organizing a junk drawer, creating a board on Pinterest, calling my mom or sister, or reading in bed. When my mind is distracted by an activity, I don’t end up snacking.