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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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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.
I suffered from GI symptoms for years. I had ongoing stomach pain, heartburn, bloating, and excessive gas that left me feeling miserable, and my stomach distended day after day. When I sought...
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...
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...
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...
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...
Breast Cancer, Bones, and Broccoli
October is breast cancer awareness month when people all over the world show their support for women affected by this devastating disease. Breast cancer is the second most commonly diagnosed cancer...
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...
Are you feeding or starving your stress?
When life is uncertain, it creates fear, anxiety, and internal unrest. Last week I talked about how using soothing essential oils can impact the emotional center of our brain and help get us out of...
Relieving Stress and Overwhelm Naturally
I have spoken to many people lately that are simply overwhelmed with life. Everyone from parents to teachers, those unemployed to business owners, millennials to seniors. For so many, this “new”...
10 Herbs and Spices that add more than just flavor!
If you follow my newsletters or Facebook Live videos, you notice I talk a lot about how systemic inflammation and oxidative stress are related to many chronic diseases, from heart disease to cancer...
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...
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...
Catch of the Day: Be sure the fish you’re eating is healthy
Fish is one of the healthiest foods we can eat. It is an excellent source of protein, it is packed with the anti-inflammatory omega-3 fatty acids, and chocked full of many important vitamins and...
Intermittent Fasting: Is it right for you?
Two weeks ago, in my Breakfast Makeover blog, I suggested that it was not “when” you broke your overnight fast that was important but “how.” Several wrote to me asking about my “take” on...
Astronauts and Aging: What do they have in common?
In a historic mission, SpaceX has safely sent NASA astronauts Bob Behnken and Doug Hurley to the International Space Station (ISS) and safely returned them home again. This is the first time since...
Break your fast with foods to fuel your metabolism, not douse it.
We have been long told that breakfast is the most important meal of the day. For years, experts have talked about how eating breakfast can jump-start your metabolism, help you control your weight,...
Measuring Key Health Indicators at Home!
We are all seeking optimal health. We strive to eat right and exercise to keep ourselves looking sleek and healthy on the outside, but do you truly know what’s going on inside? Is your body battling...
Stop and take a deep breath: The art and science of breathing
If there was ever a time we needed to remind ourselves to stop and take a deep breath it is now. In addition to the heated issues facing our nation, we continue to be plagued by a virus threatening...
Protecting Your Skin – Sunscreen
If you are like me you are enjoying the summer sun more than ever this year. The warm vibrant rays are calling us outdoors after many months of being confined inside the home. Although I am an...
Train your Balance to Foil the Fall
Did you know that 1/3 of Americans over the age of 65 fall at least once a year? Taking a tumble might not seem like a big deal, but a simple fall can lead to bruises, broken bones, sprained joints,...
Beyond Sleep: 5 Ways Melatonin puts the Breaks on Aging
You have probably read about the use of melatonin as a natural sleep aid, but did you know that melatonin may also play an important role in slowing down the aging process? Melatonin is a hormone...
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...
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...
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...
Shielding Your Mind while Sheltering in Place
There is no doubt that being home bound poses many challenges to our health. Reduction in physical activity, social interaction and mental stimulation coupled with comfort foods creeping into our...
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...
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...
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...
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...
Your Muscles Can’t Afford a Corona-cation
On Saturday I challenged you to up your exercise! As silly as doing a couple of squats a day or merely standing up and sitting down from a chair may seem, there is a reason for my request! Your...
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...
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...
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...
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...
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...
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.