My dear friend Lynne Brick is an amazing woman.  She has been inspiring women to get fit and improve their health for decades.  She recently posted this great article which she’s graciously allowing me to share with you.  So read on and load up your cabinets with these super special herbs and spices.

(Lynne gives special thanks to Dr. Chris D’Adamo, professor at the University of Maryland School of Medicine and the Center for Integrative Medicine for his help with this article).

According to Dr. D’Adamo, herbs and spices are the “pound for pound champs” of the nutrition world.  Here are five common herbs and spices with powerful health-enhancing properties.

• Black Pepper:   You’re probably using this already. If you aren’t, you should start!  Black pepper has antioxidant and anti-inflammatory properties, protecting you against oxidative stress and inflammation; the root of many chronic diseases. Black pepper also helps improve digestion so if you experience digestive problems when consuming a certain food you may want to try sprinkling some black pepper.
• Red Pepper:  is a cousin of black pepper. Even though it’s spicy and you think “heat”, red pepper has very strong anti-inflammatory properties and a red pepper extract, called capsaicin is often applied topically for pain relief. While consuming red pepper isn’t for everyone, those who like spicy food may be in luck because research shows that red pepper can help stimulate metabolism and thus may help assist with weight loss.  WOW!
• Turmeric: When it comes to anti-inflammatory properties, turmeric is probably at the head of the class! Turmeric is a brightly colored orange spice used in curries and it is also used in conventional mustards to provide its deep yellow color. Turmeric has been shown to protect against a wide range of diseases, especially cancer. You can use it in stews, marinades, or Dr. Chris D’Adamo’s favorite, crock-pot dishes.
• Ginger: If any spice can give turmeric a run for its money when it comes to anti-inflammatory properties, it’s ginger. Ginger has been shown to have potent COX-2 enzyme inhibitory properties, which is how many prescription pain medications work. However, unlike these medications, ginger does not inhibit COX-1 enzyme which means that it does not cause the side effects associated with pain medications. Research has shown that ginger may help reduce pain associated with exercise and help alleviate mild arthritic pain. You may think of ginger only in gingerbread or ginger snaps, powdered ginger is excellent in marinades for chicken or beef. Ginger tea is another excellent option and it is often used to aid digestion.
• Cinnamon: Like all of the other spices, cinnamon possesses both anti-inflammatory and anti-oxidant properties. However, cinnamon is probably best known for its ability to help lower blood sugar. This is especially important for diabetics, people at risk of diabetes or anyone who should closely monitor their blood sugar. We should all strive to maintain healthy blood sugar levels to avoid the frequent insulin spikes which can lead to weight gain, reduced insulin sensitivity, and ultimately increase our risk for developing diabetes. Sprinkle cinnamon on high carbohydrate meals, such as oatmeal, cereal, or juice since they raise your blood sugar.

These are just a few of the herbs and spices that can help promote optimal health and wellness while adding flavor and variety to your food!

Thank you again Lynne for sharing this very informative article!  Please read Lynne’s weekly words of inspiration and wisdom HERE.

Spice It Up & Smile,

Molly

As the days get longer and the sun gets hotter, we spend more time outdoors.  Whether at the beach (or “the shore” as it’s called here in Philly), in parks or in your own backyard, simply being outside is invigorating.  But it’s also exhausting and can cause dehydration if you’re not careful.

Many people, especially older individuals, live in a mildly dehydrated state and don’t even know it.  They don’t want to drink a lot of liquids because it makes them have to go to the bathroom more often. But older people aren’t the only ones who get dehydrated—children and adults of all ages are susceptible and it’s important to be aware of the symptoms so you can do something about it before it becomes a serious life-threatening situation.

Symptoms of mild to moderate dehydration:

• Headache
• Fatigue/Sleepiness
• Dry, Sticky Mouth
• Thirst
• Dry Skin
• Decreased Urine Output/Concentrated Urine
• Decreased tear production
• Dizziness/Lightheadedness
• Constipation

If you have one of more of these symptoms, you may not even realize that dehydration is the culprit.  One of the easiest ways to determine if you’re dehydrated is by the color of your urine. Clear or light-colored urine usually means you are well hydrated.  If it’s dark yellow, that’s usually a sure sign to let you know you’re dehydrated and need to drink some fluids as soon as possible.

If you’re one of those people who just hate to drink water, try infusing it with lemon, lime or orange slices.  You can get more adventurous and try some cucumber or mint.  Experiment with seltzer, mineral water, sports drinks and other healthy alternatives to see what tastes good to you. 

Severe dehydration can be life-threatening.  Symptoms of severe dehydration include:

• Extreme fussiness or sleepiness (babies and children)
• Irritability and confusion (adults)
• Lack of sweating
• Fever
• Extreme thirst
• Little or no urination
• Very dry skin that doesn’t bounce back after being pinched
• Very dry mouth and other mucous membranes
• Rapid breathing and heartbeat
• No tears
• Low blood pressure
• Delirium or unconsciousness

If you or your children experience any of these symptoms, call your doctor or go to a hospital immediately. 

Enjoy these beautiful hot summer days and stay healthy by drinking lots of delicious, cold drinks.  Please share your favorite summertime beverage with us!

Cheers!

Molly

Don’t wait for hot flashes to start thinking about the health of your bones.  Once you hit 30 years old, bone loss begins.  And here’s a real hot flash: your risk of getting osteoporosis is greater than your combined risk of having a heart attack, getting breast cancer, and having a stroke. 

I recently attended a fantastic lecture given by Mary O’Connor, M.D., Chair of the Department of Orthopedic Surgery at The Mayo Clinic in Florida.  Not only was she a great speaker, she delivered a very important message—loud and clear:  YOU CAN FIGHT OSTEOPOROSIS AND YOU, YOUR CHILDREN AND SIGNIFICANT OTHER SHOULD START FIGHTING IT TODAY. 

The Scary Statistics

• Only 50% of women are able to regain their pre-fracture abilities after a hip fracture.
• Half of all women over 50 will develop osteoporosis.
• One in four men over 50 will develop osteoporosis.
• One in three men will not survive one year after a hip fracture
• Hip and spine fractures frequently lead to death.
• Bone loss does not only occur in men and women over 50.  The University of Memphis men’s basketball team showed a 6.1% decrease in bone density during an intense training period.  The loss of calcium in sweat impacts bone loss.

 The Prescription is Simple

Get enough Calcium.  Get as much as you can through your diet with calcium-rich foods like yogurt, sardines and spinach. Take a supplement to help you meet the recommended daily requirement.  Note that growing children need the most calcium while their bones are growing.

1000 mg   

Children: 4-8 yrs

Men & Women: 19-50 yrs

Men: 51-70 yrs

1300 mg   

Children:  9-18 yrs

1200 mg   

Women over 50 yrs

Men over 70 yrs

2000 mg    Safe Upper Limit

Take Vitamin D.  If you didn’t read my article about Vitamin D, please take a look at it.  The benefits of taking a Vitamin D supplement are enormous.  According to Dr. O’Connor, EVERYONE should be taking this inexpensive and important supplement.

Perform Weight Bearing Exercises on a Consistent Basis.  Lift weights, walk, run or play tennis.  Do anything that “stresses” your bones in a good way.  Regular weight bearing exercises cause your bones to adapt to the impact of the weight by building more cells which makes them stronger. Without the ability to “bear weight” astronauts come back from an extended flight into outer space with significant bone loss.

Fall Prevention.  Making your home as safe as possible is especially important for older individuals.  Keep floors clean and all rooms free of clutter, Install handrails in the bathroom where needed.  Talk with family members to determine if your house is a “safe” place for you to live.

Along with regular strength training, you can also practice balance exercises which will help prevent a fall.  Ask a personal trainer at your gym to teach you a few simple balance exercises and incorporate them into your weekly routine.

As Dr. O’Connor said, “No one EVER wants to rely on a walker to get around.”  Be proactive when it comes to the health of your bones and hopefully you won’t have to deal with this devastating disease.  If you’d like more information please check out this informative site. 

Strong Body, Strong Bones,

Molly