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Even Moderate Physical Activity Is Good For Bone Health

According to a study to be published in the Endocrine Society’s Journal of Clinical Endocrinology and Metabolism physical activity has a positive effect on bone formation in premenopausal women.

Bone tissue is always changing due to hormonal changes and physical activity, or lack thereof. “Physical activity is good for bone health…” said Mohammed-Salleh M. Ardawi, PhD, FRCPath, professor at the Center of Excellence for Osteoporosis Research and Faculty of Medicine at King Abdulaziz University in Saudi Arabia and lead researcher for this study. Researchers followed a group of women during an eight week course of physical activity training and compared them to a control group and found a strong correlation between increased bone strength and activity.

“Physical activity training is conceptually simple, inexpensive, and can serve practical purposes including reducing the risk of low bone mass, osteoporosis, and consequently fractures,” said Ardawi. “Our study found that even minor changes in physical activity were associated with clear effects on serum levels of sclerostin, IGF-1 and bone turnover markers.”
Keep in mind physical activity doesn’t necessarily mean the gym. We still have a few weeks (or months?) of lovely weather to take advantage of. Head outside on your lunch break today and try my favorite quick strength program. These weight bearing exercises help build strong muscles and bones.
Squats
Lunges
Push ups
Dips
Walk to the park then time yourself for three rounds of 30 to 60 seconds of each of these head back to your office feeling like a champ!

Fresh Blackberry Sauce

I hope you had a great Labor Day weekend! I was in central Oregon this weekend and huckleberries are in season. They taste sort of like a small not so sweet blueberry. Here is an easy, four ingredient fresh berry sauce recipe for you. The recipe calls for blackberries but you could sub blueberries, huckleberries, or raspberries. Use this on grilled chicken or pork, or as a topping on vanilla ice cream or yogurt.

Ingredients
• 3 cups blackberries
• 2 tablespoons brandy
• 2 tablespoons orange juice
• 3 tablespoons raw honey

Directions:
1. Set aside 1 cup of berries. Puree the remaining berries in a food processor with the brandy, orange juice and honey. Transfer the mixture to a sieve set over a medium bowl. Press the puree through the sieve and discard the seeds.
2. Just before serving, stir in the reserved whole berries.

Live A Longer Healthier Life Like Those In The “Blue Zones”

National Geographic researchers have explored five places (all within the “Blue Zone”) where people live measurably longer lives: communities in Sardinia, Costa Rica, Greece, Japan, and southern California. When I heard about this I was reminded of a book I read this year – “A Year In The Village Of Eternity” where the residents live unusually long healthy lives, and this post about a group of Italian immigrants who lived well into old age despite (not because of) their diets. Oh the Italians…

What’s the common denominator for these people? A strong sense of community. “But what about diet and exercise” you say? Yep it is important to maintain strong healthy bones and muscles and eat a variety of healthy foods however according to these researchers a positive social and physical environment is more closely correlated with longevity than diet or exercise. Here are nine powerful yet simple lessons that could give the average American another 12 quality years of life.

1. Keep moving. Find ways to move naturally, such as walking and gardening. This doesn’t need to feel like “exercise”. You get a huge mental and physical benefit from a leisurely after dinner stroll.

2. Find purpose…and pursue it with passion. Are you retired? Find somewhere to volunteer. Were you into art in college? Take a painting class. When you are at the office create laser like focus on the task at hand so you can….

3. Slow down. Work less, rest, and take vacations. I shoot for three trips to a warm place each winter. What is our vacation goal for this year?

4. Stop eating...when you’re 80 percent full. You want to feel full but not stuffed. I have been experimenting with leaving a bit of food on my plate at each meal.

5. Dine on plants. Eat more veggies and less meat and processed foods. Could you try one new vegetable this week?

6. Drink red wine. Do it consistently but in moderation. Your heart will benefit from one glass of wine a day.

7. Join a group. Are you a knitter, does reading help you relax? Create a healthy social network via your hobbies, or athletic endeavors.

8. Feed your soul. Engage in spiritual activities. Church, Temple, The Columbia Gorge, Beacon Rock, what is your holy ground? Go there often and soak up good energy.

9. Love your tribe. Make family a high priority. Call your Mother.

 

Pineapple Strawberry Mint Smoothie

 

Beat the heat this weekend with this sweet smoothie! When I made this with just the fruit and yogurt it tasted sweet enough for me but if you wish you could mix in a squeeze of honey to your yogurt before blending it.

 

  • One cup of chopped pineapple
  • 1/2 cup of fresh or frozen strawberries
  • One small banana
  • 3/4 cup plain yogurt
  • small handful of fresh mint leaves
  • 4 ice cubes

Blend until smooth and enjoy!