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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.
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...
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...
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...
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...
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...
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...
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...
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...
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....
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,...
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....
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...
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...
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...
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...
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...
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...
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...
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,...
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...
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...
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...
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...
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,...
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...
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...
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...
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...
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...
Pets provide people with valuable companionship and unconditional love. They can also greatly contribute to our health. Having and loving a pet can help to reduce stress and anxiety, ease...
When fighting a cold or defending yourself against a nasty virus, your immune system is called into action. Your immune system is a complex fighting machine that includes several different types of...
Over the years there has been a lot of controversy as to whether protein is detrimental or beneficial to bone health. Early research suggested that a high protein diet caused an increase...
You’re living a healthy lifestyle, but why are you still losing bone? Maybe you have been exercising more, increasing your consumption of green leafy vegetables, and have even cut down...
In the following article, Liane Paulson, of Wow Wow LLC, describes how fermented foods can promote optimal gut health. Learn how you can included fermented foods in your daily diet. “All disease...
If you have been reading my blog posts over the last year, you know how important good nutrition is to building and maintaining strong bones. You also know that good bone health is not as...
Remember the Chia pet? Those adorable terracotta pots shaped like animals or people covered with chia seeds and when the seeds sprout, they look like they have grown hair or fur. Fortunately, the...
A healthy diet is essential for strong bones, good health and longevity. Real, whole food provides a concentrated source of so many valuable nutrients such as vitamins, minerals, fiber, essential...
Thanksgiving is just around the corner! A day to give thanks to all the people in your life that you cherish, all that is good in the world, and all of your many blessings! It is typically...
The chilly nights and shortened days are upon us! As we change out our wardrobe and put an extra blanket on at night, we also begin to crave the hearty foods of fall. Thank goodness so many of...
A few weeks ago, I discussed the topic of dietary fats and which type of fat is best for our bones. If you recall, the research suggests that monounsaturated fats, such as olive oil, and omega-3...
For decades Americans were told to avoid fat, especially saturated fats from meat, dairy and cheese because it was bad for our heart and our health. We were bombarded with advice promoting low fat,...
Would you like coffee or tea? Green tea please. Who doesn’t like to start the day with their hands wrapped around a hot beverage breathing in the nurturing aroma? Tea and coffee are two of the most...
What are you going to eat today? You probably woke this morning thinking about all the important things you have to do today. Some of you will be thinking about decisions involving your work, and...
How can such a tiny bean pack such a powerful punch? The health benefits of lentils extend far beyond their high fiber and vegetable protein that benefit digestion, heart health, blood sugar...
The food you eat either nourishes or diminishes your health. Choosing nutrient rich foods will not only nurture your body and your bones, but may also help to decrease the chance of developing...
You see, hear and read everywhere these days about high protein diets for fat loss, muscle building and optimal health. But what about for preventing bone loss? The amount of protein needed to...
The beneficial effects of the Mediterranean Diet on cardiovascular health have long been recognize. In recent years, the diet has also been shown to support bone health, even reducing the risk of...
GOT MILK? We have all seen this advertising campaign encouraging Americans to consume milk to help the body grow big and strong. A diet rich in milk products is also promoted for reducing the risk...
Studies have shown that eating prunes supports bone health, especially in postmenopausal women. Prunes are a source of several key bone minerals: magnesium, potassium , manganese and boron. These...
Super food kale is without a doubt one of the healthiest vegetables around and one of the best foods for supporting bone health. Kale is great source of many of the essential bone minerals such as...
Nutrition and osteoporosis are closely linked. Lack of key bone building nutrients at all ages will impact the health your bones. There is a sea of information out there about modifying your diet...
It is well known that eating a Mediterranean-based diet has beneficial effects on your health. Numerous studies throughout the years have shown that this diet can help prevent cardiovascular...
The importance of diet is often underestimated in the quest for maintaining strong bones. However, the foods you eat will supply the essential vitamins and minerals needed for new bone deposition...
I have always been impressed by the fact that the largest animals, in need of having the biggest, strongest bones, are herbivores. Horses, giraffes, and elephants, all weighing well over 1,000...
Balance develops when we are young, mostly without us even realizing it. We learn to walk, then run, hop on one foot and ride a bike. All a part of growing up, and yet, essential to the development...
When we think of stomach acid, we associate it with sour stomach, heartburn, indigestion and GERD. But did you know that proper amounts of stomach acid are essential for maintaining strong, health...
Broths made from bones have been used though out history to provide nourishment and sustenance, but also for medicinal and health benefits. Slow cooking bones allows for the release of valuable...
Bone is a living system of the body, in which bones cells are constantly being broken down and rebuilt. When there is excessive bone breakdown without adequate rebuilding, bone loss occurs and your...
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.