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Dwell into my world where I share my knowledge, experience and suggestions around bone and hu health, nutrition, recipes, digestion and much more.
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What’s the Best Exercise for Osteoporosis? New Research Reveals the Answer
One of the most common questions I hear—and one I asked myself when I was first diagnosed with osteoporosis—is: What kind of exercise is best for building stronger bones? Does walking really help?...
Are Your Supplements Safe: 8 Red Flags to Watch for in Your Bone Health Supplements
If you’re like many women looking to support your bones, prevent fractures, and stay strong as you age, you’ve probably turned to supplements. It’s a smart move—when done right. But here’s the...
Are Your Supplements Helping or Harming Your Health? How to Choose the Right Ones for Bone Strength and Overall Wellness
Millions of People Take Supplements—But Are They Really Helping? Every day, millions of people take dietary supplements, hoping to boost their health, prevent disease, and support strong bones as...
The Power of Eggs for Bone Health: A Must-Have for Women with Osteoporosis
As we age, maintaining strong bones becomes essential for overall well-being. Women with osteoporosis or those concerned about bone loss often search for natural dietary strategies to support their...
Boron for Bone Health: The Overlooked Nutrient That Supports Stronger Bones
What if I told you there’s a hidden hero in the world of bone health? A nutrient quietly working behind the scenes to strengthen your bones, support your hormones, and help your body make the most...
Are Your Supplements Helping or Harming Your Health? How to Choose the Right Ones for Bone Strength and Overall Wellness
Vitamin D and Osteoporosis: What You Need to Know for Stronger Bones
I’m heading to Florida this week, eager to escape the cold and soak up some much-needed sunshine. There’s nothing like getting natural vitamin D straight from the source! While I prefer to get my...
Are Your Beauty Products Harming Your Bone Health? The Hidden Link to Osteoporosis
When we think about personal care products, we often focus on how they make us look and feel—smoother skin, shinier hair, a fresh scent. But what if what we put on our bodies is doing more than just...
Is Your Medication Hurting Your Gut Health? What You Need to Know
You’ve probably seen those commercials where the announcer rapidly lists a long list of side effects at the end. Or maybe you’ve read the package insert that comes with your medication, filled with...
3 Simple Daily Exercises to Strengthen Your Bones & Prevent Fractures
Exercise is one of the most essential elements to strengthening your bones and preventing fractures. That is why exercise is a fundamental component of the BONES Method™. I know many of you...
Melatonin, Sleep, and Stronger Bones: The Overlooked Connection
Struggling with Sleep? It Could Be Affecting Your Bone Health Millions of Americans struggle with insomnia and poor sleep, but for women going through menopause, the problem can be even worse....
Stress and Osteoporosis: How Managing Stress Can Improve Bone Health
Stress is a well-known factor affecting overall health, but its impact on bone health, particularly in women with osteoporosis, is often overlooked. Chronic stress leads to elevated cortisol levels,...
How to Stop Osteoporosis from Getting Worse: Proven Strategies for Stronger Bones
If you’ve been diagnosed with osteoporosis, you might be wondering: "How can I stop bone loss and protect my bones?" The good news is that osteoporosis can be managed—and even improved—with the...
What Are the Early Signs of Osteoporosis? How to Detect & Prevent Bone Loss
Osteoporosis is often called a silent disease because you may not know you have it until a bone breaks or a bone scan reveals low bone density. However, there are early warning signs that can help...
Non-Pharmacological Treatments for Osteoporosis in Postmenopausal Women
Osteoporosis is a major health concern, affecting over 54 million people in the United States alone. It is a chronic, progressive disease characterized by bone deterioration, leading to weak and...
Prunes and Bone Health: How Eating Prunes Can Improve Bone Density in Postmenopausal Women
As women age, bone health becomes a top priority—especially after menopause, when estrogen levels decline, increasing the risk of osteoporosis. While calcium and vitamin D often take the spotlight...
Progressive Resistance Training for Osteoporosis: How to Strengthen Bones Safely
Did you know that simply walking or lifting the same light weights every week won’t be enough to keep your bones strong? If you want to prevent osteoporosis, build bone density, and stay active for...
The Best Core Exercise for Osteoporosis: Why You Should Be Doing the Pallof Press
If you’re managing osteoporosis, strengthening your core muscles is one of the best things you can do to protect your spine, improve stability, and reduce the risk of fractures. Why Core...
The Epidemic of Magnesium Deficiency: Why It’s Wrecking Your Health
Magnesium is one of the most crucial minerals for human health, yet research suggests that nearly half of all Americans are deficient. Despite its role in over 300 enzymatic reactions, magnesium...
The Hidden Dangers of Ultra-Processed Foods: How They Harm Your Bones and Body
Ultra-processed foods have become a staple in modern diets, offering convenience, affordability, and irresistible flavors. But behind their appealing packaging and addictive taste lies a significant...
The Silent Thief: How Osteoporosis Can Sneak Up on You
The Silent Thief: How Osteoporosis Can Sneak Up on You Osteoporosis is often called “the silent thief” because it gradually weakens your bones without any warning signs. Many people don’t realize...
5 Essential Nutrients for Strong Bones (And Why Calcium Isn’t Enough)
When it comes to bone health, calcium is often the star of the show. But while calcium is critical, it’s only one piece of the puzzle. Your bones need a range of nutrients to stay strong and...
Seasonal Affective Disorder & Bone Health: Tips to Thrive During the Winter Months
As winter sets in, many Americans face more than just chilly weather. Seasonal Affective Disorder (SAD), a type of depression tied to the changing seasons, affects millions annually, with symptoms...
Collagen Supplements for Bone Health: Is the Hype Warranted?
In recent years, collagen supplements have skyrocketed in popularity, praised for their potential to support joint health, improve skin elasticity, and, most notably, strengthen bones. But is the...
Life After Gallbladder Removal: Safeguarding Your Bones
Gallbladder removal, or cholecystectomy, is one of the most common surgical procedures in the United States, particularly among women over 50. While the procedure can relieve symptoms and improve...
Timing Matters: Optimizing Bone Health with Circadian Rhythms
Our bodies are governed by an intricate internal clock known as the circadian rhythm, a 24-hour cycle that influences many physiological processes, including bone metabolism. Recent research...
Is Aluminum Foil Safe? What You Need to Know About Risks to Your Bone Health
Kitchens are often buzzing with activity as we prepare meals to share with loved ones. While creating delicious dishes is a source of joy, it’s important to look closer at the tools and materials we...
The Gluteus Medius: The Unsung Hero of Hip Strength and Stability
The gluteus medius—a small but mighty muscle on the outer hip—is essential for balance, stability, and hip strength. Often overshadowed by the larger gluteus maximus, the gluteus medius deserves...
Nutraceuticals for Stronger Bones: How Nature’s Compounds Can Help Prevent Osteoporosis
Every Sunday, I set aside time to dig into the latest research on bone health, and recently, I came across an insightful review in Frontiers in Nutrition titled “Nutraceuticals in Osteoporosis...
Bubbles of Troubles?: Debunking the Myths About Carbonated Water and Bone Health
Are you concerned that carbonated water might be harming your bones? It's a common question, and I'm here to separate fact from fiction. Contrary to popular belief, those fizzy bubbles in carbonated...
Cooking with Healthy Oils: How Olive and Avocado Oil Support Bone Health
Choosing the right oil for cooking is crucial, not only for flavor but also for health. Healthy oils like extra virgin olive oil (EVOO) and avocado oil are loaded with beneficial fats and nutrients,...
An Apple a Day May Help Keep Osteoporosis at Bay
Fall is here, bringing with it the perfect time to enjoy crisp, juicy apples. Recently, I received a basket of apples from a friend, and it got me thinking about the old saying, "An apple a day...
The Power of Anthocyanins: Strengthen Your Bones and Reduce Osteoporosis Risk
In the world of nutrition, few compounds are as vibrant and powerful as anthocyanins! These naturally occurring pigments are responsible for the deep red, purple, and blue hues found in many fruits...
Balancing Omega-3 and Omega-6: Essential Fatty Acids for Strong Bones and Osteoporosis Prevention
Maintaining strong bones involves more than just calcium and vitamin D; essential fatty acids, particularly Omega-3 and Omega-6 polyunsaturated fats, also play a critical role. Understanding the...
Sleep Your Way to Stronger Bones: The Crucial Link Between Sleep, Melatonin and Osteoporosis Prevention
When it comes to maintaining strong bones and preventing osteoporosis, most people focus on diet, exercise, and supplementation. However, one critical aspect that often goes overlooked is...
Staying Steady: The Vital Role of Balance
For those with osteoporosis, the biggest fear, understandably, is falling and breaking a bone. To prevent fractures, it is essential to prevent falls. To prevent falls, you need to work on...
Unveiling the Importance: Why CRP Testing is Crucial for Women with Osteoporosis
While DEXA scans provide a rough idea of bone mineral density, they only offer a snapshot of bone mass without revealing any potential underlying causes of bone loss. When working with patients, I...
When It Comes to Gut Health, Taking Probiotics Is Not Enough
For those of you who know me, know that I am a strong believer in what I have coined the Gut-Bone Connection. Though it may seem that our digestive tract and our skeleton are unrelated, a growing...
Eat Like a Horse: Strengthen Your Bones With This Superfood
I've always been fascinated by how the largest animals in the world, requiring the strongest and largest bones and substantial muscle mass, are herbivores. Horses, giraffes, and elephants, all...
How Diet Influences Osteoporosis Through Gut Microbiota
You're probably familiar with the saying "All Health Begins in the Gut," which I've been emphasizing for years. As research into the gut microbiota progresses, it's uncovering a significant link...
“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...
Nurturing your Body, Mind, Soul and Bones
Amidst the various elements of our bone health plan, the crucial aspect of self-nurturing is frequently overlooked. This includes practices like stress reduction, quality sleep, and attentive...
The Gut Estrogen Connection: How your Gut Impacts your Estrogen Levels
Recent research has unveiled a compelling link between the gut microbiome and circulating estrogen levels, a phenomenon known as the estrogen-gut microbiome axis. When your gut microbiome isn't in...
The Role of Micronutrients for Bone Health
Over the past decade, calcium has garnered substantial attention for its role in preventing osteoporosis. However, it's crucial to understand that the key to strong and healthy bones lies not in a...
Is Inflammation Behind Your Bone Loss?
The presence of chronic systemic inflammation has been identified as a common thread linking various health conditions, including the onset of osteoporosis. In this blog post, I'll delve into the...
Sunsational Foods for Healthy Summer Skin
Were you aware that some foods can serve as natural shields for your skin during the summer months? Recent studies have unveiled compounds within specific food and beverage choices that empower your...
Antibiotics or Roundup: Which is more damaging to your gut?
It may come as a surprise that while antibiotics can indeed impact the gut bacteria, consuming conventionally grown foods treated with Roundup could potentially inflict more significant harm on your...
Building Sustainable Healthy Habits. Part 1: Creating a Positive Mindset
Maintaining healthy habits can be challenging, especially when negative emotions drive us toward unhealthy choices. In this blog post, we'll explore how cultivating a positive mindset can be the key...
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...
Building Sustainable Health Habits: Willpower is not enough
While having a health goal is undoubtedly important, it's equally crucial to establish a well-defined system that will guide you toward successfully reaching that goal. In this blog post, I'll...
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...
Living an Anti-Inflammatory Lifestyle
Chronic, systemic inflammation is a persistent form of inflammation that can wreak havoc on our cells and tissues, contributing to a host of serious health conditions, including cardiovascular...
Osteomicrobiology: The Gut-Bone Connection
An expanding realm of scientific inquiry is underscoring the critical significance of the gut microbiota in the context of bone health. In this blog post, I'll explore the latest findings that...
Move Over Dairy! There Is A New Bone Building Food Group in Town
While dairy has been a longtime focal point of bone health, a growing body of evidence suggests that vegetables and fruits are emerging as equally, if not more, crucial for maintaining strong bones....
Smart Supplementation for Bone Health
Are you feeling overwhelmed by the complex world of bone nutrition? Fear not! In this blog post, I'll simplify the essentials by presenting the top 5 crucial nutrients that your bones absolutely...
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...
Xenoestrogens: A risk to your bones and your health
In our relentless pursuit of optimum well-being, we must remain well-informed about the myriad factors that can influence our health. One such often-overlooked factor is the presence of...
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...
It’s not “One Size Fits All” when it comes to Supplements!
It's easy to fall into the trap of assuming that what works for one person will work for everyone when it comes to supplements. However, this is far from the truth. The reality is that targeted...
2 Things You Need to Know Before Firing Up the Grill this Summer
Summer is the season for quality time with loved ones and enjoying those delightful backyard BBQs. Grilling up chicken, fish, and veggies is not only a delicious choice but a healthy one too,...
Osteosarcopenia: The Importance of Bone-Muscle Crosstalk
Osteosarcopenia, a condition where osteoporosis and sarcopenia intersect, presents a double challenge involving the loss of bone mass and muscle strength. The connection between our bones and...
Targeting Chronic Systemic Inflammation for Osteoporosis and Healthy Aging
As we age, we often find ourselves at a greater risk for various diseases and conditions, many of which share a common culprit: chronic systemic inflammation. This blog post explores how this...
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...
Building Sustainable Health Habits: Starting Small
In our quest for enduring health and vitality, it's essential to recognize that the secret lies not in radical transformations, but in the gradual cultivation of sustainable habits. This blog...
Aspirin: Friend of Foe for your Heart and Bones?
Many individuals opt for low-dose aspirin to prevent heart attacks and strokes. New research indicates that this practice might also be linked to improved bone mineral density. Nevertheless, you...
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...
Magnesium: A Pivotal Mineral for Healthy Aging
Magnesium stands as a crucial mineral supporting both healthy aging and strong bones, yet it remains a widespread deficiency. Discover the myriad ways in which magnesium bolsters your well-being and...
Building Sustainable Healthy Habits: The 5 Second Rule
It's not just about thinking; it's about taking action when it comes to making sound health decisions. Many of us possess the knowledge required to lead healthier lives, yet our own minds can...
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....
Sunsational Foods for Summer Skin Health
Summer is upon us and I am a big proponent of getting outside and enjoying the summer sunshine. Spending time in the sun can help to boost our mood, encourage activity, help set our circadian...
What Nutrients Does Your Unique Body Need?
You are probably familiar with the phrase “you are what you eat.” This is pretty accurate, but what is even more accurate is “you are what you eat, digest, absorb and metabolize.” But how do you...
Heart Disease and Osteoporosis: Are cholesterol levels the true link?
Osteoporosis and cardiovascular disease share many common risk factors such as diabetes, smoking, alcohol abuse, sedentary lifestyle, and in postmenopausal women, a decline in estrogen. However,...
Antibiotics or Roundup: Which is more damaging to your gut?
By now you know that your gut houses trillions of microorganisms. Most of these microorganisms are beneficial to our health. They aid in digestion, vitamin production, regulation of the immune...
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...
Xenoestrogens: A risk to your bones and your health
Estrogen is what makes a woman uniquely female. It is a critical hormone for the proper function of so many organs in a women's body. Beyond our reproductive organs, estrogen is important to our...
The Gut-Estrogen Connection: How your gut balances estrogen in your body
Estrogen plays a vital role in women's health. It is obviously very important in our reproductive health and our fertility but also plays a vital role in cognitive health, bone health, and heart...
Breast Thermography: A complimentary approach to prevention and early detection of breast cancer
Current statistics predict that 1 out of 8 women will develop breast cancer in their lifetime. When detected early, breast cancer is more likely to be treated successfully. This is why regular...
Building Sustainable Healthy Habits: The 5 Second Rule
Why is it so hard to discard "bad" habits and instill sustainable "healthy" ones? One reason is that most of us thrive on routine and consistency and shy away from change. The human brain...
Building Sustainable Healthy Habits: Creating a Positive Mindset
Building sustainable health habits is hard! We all know that we need to eat more vegetables, get regular exercise, sleep more, and incorporate a daily stress-reducing routine. But making, and...
5 Steps for Living an Anti-inflammatory Lifestyle
Chronic, systemic inflammation is the type of inflammation that lingers on in the body and damages our cells and our tissues. It can play a huge role in numerous health conditions from...
Is Inflammation contributing to your Health Issues?
Seven Consequences of Chronic Inflammation Most people are familiar with the inflammation that occurs when we injure a joint, cut ourselves or develop an infection. This swelling, redness,...
Smart Supplementation: My Top 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...
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....
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:...
“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...
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...
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...
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...
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...
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...
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...
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,...
Curious Connection, Part 2: Calcification & K2 to the Rescue
In my previous blog, I began the discussion around the curious connection between heart disease and osteoporosis. Oddly enough there are many incidences that show these conditions often occur...
The Curious Connection: Heart disease and osteoporosis
February is American Heart Month. A great time of the year to focus on caring for your heart. Did you know that caring for your heart may also help care for your bones? Interestingly, studies have...
Can’t Kick those Cravings? It’s not your fault!
We are 4 weeks into 2021, and if you are like most you are finding it difficult to keep your New Year’s resolutions alive. Your enthusiasm for eating clean and exercising daily is fading. You are...
My personal story and what it means to you.
For years, I suffered from chronic digestive issues—stomach pain, heartburn, bloating, and excessive gas that left me miserable. My abdomen was constantly distended, and no treatment seemed to work....
What Your Poo Says About You: The Gut Health Warning Signs You Shouldn’t Ignore
Last week, a client told me she only had two bowel movements per week—and she thought that was completely normal! She had been experiencing this for most of her adult life and relied on Colace, a...
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...
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...
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...
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.