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Welcome to the

Blog

 

Dwell into my world where I share my knowledge, experience and suggestions around bone and hu health, nutrition, recipes, digestion and much more.

 

“B” is for Balanced Nutrition

“B” is for Balanced Nutrition

Many are aware that daily nutrition is the fuel for our cells. When it comes to supporting healthy bones, the common association is often with milk and dairy products. However, what's crucial to...

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Is Walking Enough for Building Bone

Is Walking Enough for Building Bone

While walking is often praised as a low-impact exercise that's gentle on our aging joints, it may not be the most effective choice for bone-building. In this blog post,  i 'll provide you with...

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Tips for Healthy Grilling

Tips for Healthy Grilling

Summertime grilling is a beloved tradition, but did you know that charcoal-grilled foods can generate harmful molecules known as Advanced Glycation End Products (AGEs)? In this blog post, I'll share...

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My FAVORITE Thing!

My FAVORITE Thing!

While we've long sensed the inherent goodness of spending time in the great outdoors, each day brings new revelations about the remarkable ways in which nature positively impacts our physical and...

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Lab Tests for Bone Health

Lab Tests for Bone Health

While DEXA scans are a commonly known tool for assessing bone health, there exists a range of other tests that can provide valuable insights into the condition of your bones. Simple blood work and...

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Your Bones and Your Body Clock

Your Bones and Your Body Clock

Our body's internal clock, known as the circadian rhythm, does more than just govern our sleep patterns; it also wields influence over the genes responsible for maintaining healthy bone turnover. In...

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Curious About Collagen?

Curious About Collagen?

Do you have questions about collagen and its advantages for bone health? Join me in this brief video as I delve into the most recent research regarding collagen's impact on bone health and provide...

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Bye, Bye Erythritol

Bye, Bye Erythritol

Have you been using products sweetened with erythritol? If so, you are not alone! Many of us have turned to this popular “natural” zero-calorie sweetener to help us cut back on sugar consumption....

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Move Over Dairy!

Move Over Dairy!

    When you hear the word Osteoporosis, what's the first food that comes to mind? Dairy. For years it has been drilled into us to eat more dairy and drink more milk to protect our bones. However, I...

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Is Walking Enough to Build Bone?

Is Walking Enough to Build Bone?

Exercise is probably one of the most essential aspects of maintaining and building strong, healthy bones. Our bones need resistance exercises to help build muscle which in turn makes bones stronger....

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Goodnight Bones

Goodnight Bones

  Sleep has amazing benefits to our body, our brains, and our bones. It can help you live longer, enhance your memory, ward off disease and protect against bone loss. According to the research:...

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“B” is for Balanced Nutrition

“B” is for Balanced Nutrition

What you eat on a daily basis fuels and feeds your cells. When most people think about nutrition for healthy bones, they think about milk and other dairy products. Your bone cells need a constant...

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Core 101: The Dead Bug

Core 101: The Dead Bug

Sit-ups use to rule the fitness world. For many years, sit-ups were seen as the golden ticket to stronger abs and a trim waistline. As a fitness-crazed teenager, I often did 500 sit-ups a day! No...

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Getting to the Core of your Body

Getting to the Core of your Body

  The “core” receives a lot of attention in the fitness and physical therapy world.  However, there is often confusion about what the term “core” really means. People often talk about the core...

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Time to Enjoy Bok Choy

Time to Enjoy Bok Choy

Move over spinach and kale and make room for bok choy. This Chinese cabbage has been popular in Asian dishes for centuries and is now becoming a rising star in the world of superfoods. It has a...

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Fennel As Your New Favorite

Fennel As Your New Favorite

Eating should be pleasurable and enjoyable. However, you also have to remember that what you put into your mouths 3-4 times a day can have a significant impact on your health. First and foremost,...

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Medications Matter

Medications Matter

No doubt you have seen those commercials for medications when the announcer speeds through the list of side effects at the very end.  Or opened up the package insert that comes along with an...

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What Does Your Poo Say About You?

What Does Your Poo Say About You?

Last week I had a client who thought it was completely normal that she only had 2 bowel movements a week! She said she has had only 2 weekly bowel movements a week for most of her adult life and...

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Is Your Gut Leaking?

Is Your Gut Leaking?

I have spent a lot of time these past several weeks highlighting the importance of the digestive tract. I talked about how we need adequate enzymes to breakdown and digest our food, a healthy gut...

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Healthy Digestion = Happy Holidays

Healthy Digestion = Happy Holidays

I hope you had a wonderful Thanksgiving Holiday. Like many of you, I couldn’t resist the abundance of delicious food placed before me! A few years back, I would have walked away from a large holiday...

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How to stay Hip and Flexible

How to stay Hip and Flexible

Back in September, I woke up your butt by talking about a real phenomenon called Dead Butt Syndrome.  A condition where your gluteal muscles - your butt muscles - forget what they are supposed...

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Choose Your Supplements Wisely

Choose Your Supplements Wisely

Millions of us swallow down handfuls of vitamins or other supplements every day in hopes of staying healthy, preventing disease, or halting the aging process.  Supplements are a big business. When...

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The Body Follows the Mind

The Body Follows the Mind

When I started out on my integrative health and wellness journey 20 years ago, one of the first books that I read was The Biology of Belief by Dr. Bruce Lipton. In this book, Dr. Lipton, a cell...

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The Power of Purification

The Power of Purification

Labor Day traditionally marks the end of summer.  Vacation mode is over and it is time to get back into a healthier groove. Although this wasn’t the typical summer of socializing, back yard...

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No Butts About It!

No Butts About It!

If you are like me, you have been sitting more than ever these last 6 months. Long hours of sitting have been cited to increase your risk for cardiovascular disease, type 2 diabetes, cancers and can...

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Is Your Body Polluted with Plastics?

Is Your Body Polluted with Plastics?

I picked up Consumer Reports magazine this week and the headlines on the front cover reads:                                               "HOW TO EAT LESS PLASTIC" The article highlights that, on...

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Let’s Stay Healthy Together

Let’s Stay Healthy Together

When life is in chaos, your home is your safe haven. The stay at home orders have extended in most states way longer than most of us ever expected! Although some states are beginning to lift closure...

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Lessons Learned from Home

Lessons Learned from Home

When I started with my “Creating a Home Health Haven” blog back on March 23rd,  my goal was to provide support and encouragement to my community during a time of turmoil. We were hurled into a...

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Hello Sunshine

Hello Sunshine

Hard to believe that May is one week away! While being hunkered down in my home, I feel like April has passed right on by. Luckily May in the Mid-Atlantic states means the beginning of warm, sunny...

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I Made Sauerkraut!

I Made Sauerkraut!

This past month, despite seemingly having extra hours in the day, I have been very busy.  I am not complaining, being busy is good right now!  It keeps me fulfilled and makes it exciting to wake up...

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Strength Through Nature

Strength Through Nature

I took off today to celebrate Earth Day.  I drove to the mountains and hiked 8 miles with my beautiful daughter and loving, courageous dog.  I know not many people view Earth Day as a reason to take...

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Shelter No Stress

Shelter No Stress

Many of us have been sheltering in place now for over a month!  The disruptions to daily life have impacted each one of us in very different ways.  Some of us are worried about our health, while...

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Exercise Challenge

Exercise Challenge

I am challenging you today to get more exercise!  Doing squats is a great place to start!  This is an exercise that can range from something as simple as standing up and sitting down from a chair to...

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Friday Feast: DIY Grain Bowl

Friday Feast: DIY Grain Bowl

It is the end of the week and in my house, containers of leftovers are stacking up in the refrigerator.  None are enough for a complete meal, but when you are trying to limit your trips to the...

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Your Body of Water

Your Body of Water

Yesterday, I took the opportunity to clean up and organize my office a bit.  I ran across one of the very first books I read while starting out on my wellness journey back in the early '90's:  Your...

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Getting your Greens during Quarantine

Getting your Greens during Quarantine

Nutrient packed greens are a must for our health.  They benefit everything from our brains to our bones.  That includes supporting our immune system and our gut health, two areas top of mind these...

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Start a Garden without Leaving Home

Start a Garden without Leaving Home

I have something exciting to share with you today!  My friend and colleague, Debby Ward, is offering a FREE mini course on how to Start a Container Garden without Leaving Home.  Debby is offering...

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Hope isn’t Cancelled

Hope isn’t Cancelled

The weeks of being confined in my home have started to get to me!  Up until now, I haven’t felt like my life has been severely impacted.  Other than not being able to run out to my favorite store on...

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Sugar Weakens the System

Sugar Weakens the System

Yesterday, I recommended starting the day out with a well-balanced meal to keep you full, fueled and feeling good in your healthy home haven.  By avoiding refined carbohydrates and sugary foods, you...

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Avoiding the Quaren-ten (pounds)

Avoiding the Quaren-ten (pounds)

I have heard from many of you that you are concerned about maintaining a healthy weight during this time of confinement.  Emotional eating and being bored can lead to frequent exploration of the...

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Free webinar

Is your gut holding your bones hostage?

Join this webinar to discover how your digestive system and gut microbiome can impact your bone health. Learn how enhancing the health of your "Gut System" can lead to improvements in your bone health.