We recently attended a Bat Mitzvah for Emma, the daughter of our very dear friends Diane and Bruce.  It was a wonderful experience—watching a beautiful girl go through the rites of passage towards becoming a young woman.  The maturity Emma displayed was not an act—Emma is wise beyond her years.  Since Emma was 9 years old, in lieu of Birthday gifts she asked that supplies be donated to a local animal shelter, PAWS (Philadelphia Animal Welfare Society).  If she received money in her Birthday card, she would donate that too.  She has a kind soul and is a loyal daughter and friend to others.  Emma is only 13 years old yet she is truly inspiring in so many ways.

Inside the program was this wonderful poem called “Here’s to the Woman”.  The author is unknown.

HERE’S TO THE WOMAN

…who knows where she’s going

and will keep on until she gets there;

who knows not only what she wants from life

but what she has to offer in return…

HERE’S TO THE WOMAN

who is loyal to family and friends,

who expects no more from others

than she is willing to give;

HERE’S TO THE WOMAN

who guides and inspires

not by quoting others’ philosophies but by living her own good example;

who accepts both victories and disappointments with the same grace,

and who can rise above life’s challenges and move on…

HERE’S TO THE WOMAN

who gives the gifts of her thoughtfulness,

who shows her caring with a word of support,

her understanding with a smile;

a woman who brings joy to others just by being herself…

Now take a moment to let these words soak in.  Take out a pen and paper and answer the following questions:

1. Do you have a clear vision of where you want to go and who you want to be in your lifetime?
2. Will you keep going no matter what?
3. Do you know how you want to give back to others?
4. Are you a loyal friend and family member?
5. Do you expect things from others and often end up feeling disappointed?
6. Do you feel like you’re living the life YOU want to live—being who you really are?
7. Are you proud of the way you treat others?
8. Do you handle aggravating situations with control or anger?
9. Do you bring joy to others by just being yourself?

Sadly, most of us spend more time and energy taking care of our “exteriors” while ignoring what’s going on the inside.  It’s so much easier to buy clothes and get a new haircut than it is to take the time to answer these questions—honestly and accurately.

Be Like Emma

Take the time to figure out who you are and where you’re going.  Embrace your true self and be proud of the way you treat others every day.

Emma brings joy to others by simply being herself and you can do the same.  Please share your story about an amazing woman (or girl) you know.  We would love to hear it.

Be Yourself and Smile,

Molly

With September right around the corner, it’s time to think about fall-inspired food.  I want to share one of my favorite, super healthy fish recipes with you.  It’s simply delicious and really easy to make!

SHOPPING LIST:

• 4 white fish filets (I love Cod for this dish—Halibut works too)
• Cannellini Beans—1 15 oz can
• Chicken Broth–1 cup
• White Wine (or White Cooking Wine)–1/2 cup
• Garlic—3-4 cloves (minced)
• Roma or Campari Tomatoes—6-8
• Yellow Pepper-1
• Chile Pepper (or Jalapeno)—1 (for the adventurous and lovers of spicy food—otherwise leave this out)
• Basil (a handful for the beans—save a few leaves for garnish)
• Baguette (optional—good for dipping in the broth)

PREP:

FISH: Drain and rinse the Cannellini Beans, chop the tomatoes, yellow pepper and chili pepper.  Mince the garlic.  Rinse the fish, sprinkle with sea salt and black pepper.  Set aside.

COOK:

FISH: Pour about 1 tablespoon of olive oil into large non-stick skillet.   Get pan hot then place the fish filets in it.  Depending on the kind and size of the filet, cook on each side until the fish is flaky (about 3-5 minutes on each side).  Place on a dish and cover with aluminum foil to keep warm.  Preheat the oven to 375 if you’re having the baguette.

THE YUMMY BEANS: In the same pan, saute the garlic, yellow pepper and chile pepper for about 5 minutes.  Add the tomatoes, chicken broth and white wine.

Continue to cook the beans for about another 8-10 minutes.  Put the baguette in the oven for about 5 minutes.

Right before serving, chop the basil (saving a few leaves for garnish) and stir into the bean mixture.  Ladle a serving of the Yummy Beans on a plate and place the fish on top of it.  Don’t forget to put a basil leaf on top of each serving.

This dish is delicious without the baguette—it just depends on how hungry you are.  If you’re watching your carbs, you can substitute the bread for a mixed greens or arugula salad.  Make your own dressing with a little olive oil and lemon juice or a good balsamic vinegar.

And don’t forget the wine!  Try a nice Sauvignon Blanc from New Zealand (Kim Crawford is nice).  If you prefer red, try a Pinot Noir from the Willamette Valley in Oregon.

Make a plan to cook this dish sometime in the next week.  Please let us know how you liked it and what you’d do differently.

Bon Appetite,

Molly

Osteoporosis conjures up images of little old ladies hunched over with cute little canes.  But there’s nothing cute about it.  My first real slap-in-the-face experience with osteoporosis was when my 87 year old buddy, Elizabeth suffered a broken femur.  No, she did not fall.  The break was the result of nursing aides transferring Elizabeth from her bed to her chair so she could watch tv.  Wow.

I was 23 years old at the time and working as an exercise physiologist at an independent and assisted living facility.  It was a true education in osteoporosis—there’s nothing like real world experiences to teach you about life.

Scary Statistics

• Osteoporosis is a major health threat for an estimated 44 million Americans (10 million people have the disease while 34 million have low bone mass (which greatly increases the risk of developing osteoporosis)
• 80% of people with osteoporosis are women
• Osteoporosis is not just an “old person’s” disease—it can strike at any age
• In 2005, $19 billion was spent on fractures caused by osteoporosis
• Women can lose up to 20% of their bone mass in the first 5-7 years following menopause
• Approximately half of all women over 50 years old will have an osteoporosis-related fracture in their lifetime
• A woman’s risk of getting a hip fracture is equal to her combined risk of developing breast, ovarian, and uterine cancer
• An average of 24% of hip fracture patients (aged 50 and over) die in the year following the fracture

Risk Factors

• Being a woman
• Getting older
• Sedentary lifestyle
• Low body weight
• Smoking
• Family history of osteoporosis
• History of broken bones
• Excessive intake of caffeine, sodium and protein
• Abusing alcohol
• Low sex hormones
• Menopause
• Certain races and ethnicities
• Missing your period (often caused by eating disorders such as anorexia nervosa)
• Certain medications

Symptoms

Unfortunately, most women don’t know they have osteoporosis until they break a bone.  A bone density test will let you know how healthy your bones are.

Prevention & Treatment

For women, most of your adult bone mass (approximately 85-90%) is acquired by the time you’re 18 years old.  Building strong bones during your growing years will help prevent osteoporosis.

Other steps you can take to ward off this silent disease include:

• Make sure you get the recommended amounts of calcium and Vitamin D every day
• Don’t smoke
• Don’t drink excessive amounts of alcohol
• Engage in regular weight bearing (such as walking) and strength training exercises
• Talk to you doctor about your bone heath
• Get a bone mineral density (BMD) test if you’re at risk
• Take medications that will help build your bones (only if necessary)

Fighting osteoporosis is something you should take seriously.  So get started—it’s never too late!   For more information, please go to the National Osteoporosis Foundation.

Stand Tall and Be Strong!

Molly