Smart Supplementation: My To 5 for Bone Health

The fifth pillar of my BONES Method is Smart Supplementation. Trying to figure out what supplements you should be taking to keep your bones strong and healthy can be very confusing. We all know that calcium and vitamin D are important for bone health, but the truth is...

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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. Balance exercises help to improve our coordination and stability and...

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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: Sleep disruption can alter bone metabolism and decrease bone...

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“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 supply of over 20 different nutrients each day, not just calcium and...

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Core Strength, Balance and Standing Stability

Your core is the center of your body’s universe. When it is strong, it stabilizes your trunk allowing free and effortless movement. It is also the foundation for your balance. Although important for everyone, stability is particularly important for adults. The fact is...

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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 doubt this likely contributed to my back pain and spinal injuries as an...

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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 as if it is one big muscle. Predictably, when I ask my patients to...

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7 Reasons To Visit Your Local Farmers’ Market This Season

I love when April rolls around and Farmers’ Markets are up and running again here in the Mid-Atlantic. The arrival of beautiful Spring weather is a perfect reminder of the importance of eating locally produced vegetables and fruits in season for optimum health and...

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Lamb: A Healthy Protein Alternative?

When I work with my clients, one of the first things I do is look at their daily diet. I observe to see if they are getting enough vegetables, proteins, fibers, and other nutrients, as well as a good variety in their diet.  Quite often what I see is chicken, chicken,...

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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 mild, sweet flavor and crispy texture that combines nicely with many...

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TESTIMONIAL

Initially, I went to Susan Brady because my family doctor told me to take a holiday from the prescription bone density medicine that I had been taking it for many years. I avoid dairy since I am lactose intolerant and sensitive to dairy protein. I was confident that Susan could recommend a superior quality calcium, balanced with other supplements that would help provide the nutrients I needed for bone health. In addition to recommendations for supplements, she has evaluated my diet and my exercise regimen, making suggestions as needed. With guidance from Susan I have been able to maintain bone health without additional bone density medicine for several years now. ~K.N.