The term rounded shoulders is used to describe a resting shoulder position that has moved forward from the body's ideal alignment
Posture is an example of how a person's habits can affect their physical body. Conditions such as text neck and rounded shoulders are some of the most common ways poor posture begins.
Any activity that causes the body to look down and forward for long periods of time can contribute to slumped shoulders
GROWTH. It’s never too late. •
Resistance training has not been my “go-to” when it comes to exercise. I’ve called myself a “therapeutic runner” for 4 decades.
Can you guess my “go-to?”😅
However, I have several genetic strikes against me with bone health which is my motivation to be proactive about it. I’ve only been doing weights (off and on) for about 18 months. •
It’s very much a love/hate relationship. Did I mention “off and on?” 😳 SO...I’ve ADDED some accountability to it. I’m starting small. Twice a week. •
WHEN it becomes more ON than OFF, I might even add a day. But I figure, start small. Stay consistent. GROW! It’s one day at a time. 💪🏽
WHAT is YOUR “go to” exercise or relaxation even?
And WHERE are YOU wanting, needing accountability to grow, change, and invest in being proactive? I’d LOVE to hear!!! •
David can’t do it FOR me, but he can sure check in and say “where have you been?” Thanks, friend!
2 121 hour ago
BUILD YOUR BONE HEALTH AND BEYOND WITH USANA® MAGNECAL D™
I tried these with my family and sadly they weren’t a hit. I LOVE that it’s jam packed with plant protein. I am thrilled that it doesn’t have added inorganic phosphorus.
Opened; so, can’t donate. I wasn’t about to just waste them.
Soooo, marshmallow O bars!
Coming in at under 30g CHO per bar and about 1.5g plant protein per square, these became a delicious treat.
Over medium-high heat:
1 TB unsalted butter with 1 tsp vanilla
Add 4 cups marshmallows
Stir. Once melted, stir in 4 cups of the cereal.
Place in a parchment paper lined pan and press into pan. Cool at least 2 hours before cutting. Makes 12.
The teeth is an essential part of the body structure!
How do you take care of your teeth? —-The tooth has two anatomical parts; the crown and the root. ——The crown is the part of the tooth that is normally visible in the mouth (above the gum line). ——-The shape of the crown determines the function of the tooth. ——The root of a tooth is the part embedded in the jaw. It anchors the tooth in its bony socket and is normally not visible (below the gum line). ——The gum line is where the tooth and gums meet. —-these structure though simple, require proper care!
doterra toothpaste combine naturality with essential oils to provide all the Protection needed by the teeth!
Do you have any teeth issues?
How do you take care of your teeth?
Calcium and vitamin D are well known to support bone health, but did you know vitamin K2 may be just as important? Clinical trials have shown reduced fractures and improvement in maintaining bone density (when compared to calcium alone). What may be even more important is how vitamin K2 helps the calcium get to where it needs to be (bones) AND prevents it from landing in the wrong places (blood vessels walls, a risk factor or cardiovascular disease). We recommend K2 supplementation for anyone on vitamin D or calcium supplements. The MK-7 form is preferred at 90 mcg/day for women and 120 mcg/day for men. Check your supplements for this vital ingredient! *if you are on a blood thinner, check with your doctor before adding this in*
Let’s face it, we’re all getting older. Health is one of the most important factors in aging gracefully, from maintaining muscle mass, keeping bones strong and having good cardiovascular fitness. Science and technology can play an important role in assessing and monitoring health as we get older, but it’s ultimately up to us to take care of our bodies and minds.
Read more on this week’s blog about the importance of maintaining healthy body composition and keeping bones strong as we age. 💪🏼
1 86 hours ago
Nutrition is a vital component of bone health. To simplify the needs of bone health, you must consume AT LEAST 800IU of Vitamin D and 1200mg of Calcium DAILY for the average adult, as well as, getting 30-60 minutes of physical activity DAILY. •
The best and only foods that have both of these nutrients are fortified foods like milks (nut or cow), cereals, and yogurts. Best sources of solely Vitamin D will be the seafoods. •
Increasing bone health and mineralization in your younger years will decrease your risk of developing osteoporosis at an old age. This is a handout I made for dispersement at senior centers in the Springfield, MO area. •
And that’s the nutrition seid (side).
Explosive training can get you hurt, if you haven't spent copious time with the basics.
To be sure, you need some explosive training in your life. It helps develop muscles, bones, and joints to their full potential. .
BEFORE you start going to town on those jump squats, kb swings, oly lifts, or hill sprints, you need to make sure you can do the basics.
What are the basics? To name a few important ones, the hip hinge, bodyweight squats, and, most importantly, control of your midline. .
The easiest way to start mastering the basics is to sit up straight. No joke. Wherever you are right now, sit up straight, suck your belly button in, and squeeze your butt cheeks. Do this ALL day today and you'll be well on your way to controlling your midline better.
Happy Spring GIVEAWAY.
To enter the giveaway: Follow us and tag your friends. We will pick 3 winners and they will receive our assorted snack pack. Winners will be announced via DM. Promo ends 4/21/19 11:59 PM.
. Living bone is more flexible than you may think. It constantly going through remodelling and is an active tissue. It’s made of approximately 10-20% water, 60-70% bone mineral, protein and collagen. It holds 99% of the bodies calcium (the rest is found in the blood).
. To maintain good bone health you need to include the following in your lifestyle:
🦴 Weight bearing exercise to stimulate bone growth.
🦴Strong, healthy muscles (see yesterday’s stretching post) to support the skeleton.
🦴 A diet rich in calcium (dark green leafy veg, tahini, dairy) magnesium (dark chocolate, legumes, sea food) and vitamin D (egg yolks, soya milk and ☀️)
🖼- ‘Rams Head, Blue Morning Glory’ by Georgia O’Keeffe #osteopathy#osteopathyworks#bonehealth#bones#georgiaokeeffe
Did you know 4 tablespoons of chia seeds have more calcium than a glass of milk?!😲
Chocolate chia seed pudding here I come. .
FYI the folks from the health dept at Harvard recommend between 500-700mg of calcium per day for strong and healthy bones. #fuelledbyplants 💪
7 54825 February, 2019
Studies show that for at least 3 hours after drinking coffee your body leaks key nutrients - calcium and magnesium. These losses are not compensated by your body, meaning you need to increase your calcium and magnesium intake. (Source: Caffeine, Urinary Calcium, Calcium Metabolism and Bone, The Journal of Nutrition)
Magnesium is a key mineral for a healthy nervous system (think: feeling calm and sleeping well), stable blood sugar levels and energy production.
Calcium (and magnesium - a mineral needed for calcium absorption) are prerequisites for the strong bones. So, is there a link between coffee and bone loss?
Yes. Studies showed that caffeine intake increases the rate of bone loss.
For instance, a study published in the American Journal of Clinical Nutrition found the rate of bone loss at the spine increased with increased caffeine consumption. As such women who consumed 300mg caffeine per day had significantly higher bone loss at the spine than those consuming less than that amount.
300mg of caffeine roughly equates to 1 16oz cup of coffee.
The proponents of drinking coffee say that the losses from coffee can be compensated by increased calcium intake. But… do you know how much you are actually losing daily and how much you need to replace?
According to a review published in the Journal of Environmental Public Health - the quantity of calcium lost with our urine (thanks to our modern diet) over time could be as high as almost half our skeletal mass!
The good news is: you can easily reduce⬇️ or reset your coffee intake to feel amazing and full of life!
💌 [FREE EBOOK & PLAN] To make it easy + fun + painless for you we’ve created our FREE Give Up Coffee eBook! This also comes with a 2-Week Plan to help you reset your coffee intake.
👉Download your free eBook on our website now www.organicburst.com/give-up-coffee
43 72717 April, 2019
☆DAIRY CONSUMPTION.. #MYTHBUSTING , BASED ON CURRENT EVIDENCE ☆ (cont. READ COMMENTS)
Is dairy good or bad for you?Let’s start with the big one:
▪MILK CAUSES #GUTHEALTH PROBLEMS: probably the most commonly cited anti-milk argument, one being that #milk leads to bloating and gas because humans aren’t adapted to drink #bovinemilk & that causes #intestinal INFLAMMATION.
We know #lactoseintolerance is definitely a thing. Around 65% of the world population are intolerant to some degree, although lactose intolerance is like a dimmer rather than an on/off switch, so many with this intolerance can tolerate up to a certain lactose threshold (around 200ml of milk at a time). Fortunately, lactose free milk is readily available and many dairy products (whey protein, especially) are either extremely low or just low (cheese) in lactose.
As for #INFLAMMATION , this is somewhat harder to define, with very little being known about the impact specific active compounds within milk have on the digestive system. A recent #METAANALYSIS 52 peer reviewed journals found that “Stratifying the data by product categories associated both low-fat and high-fat products, as well as fermented products, with an anti-inflammatory activity.” So research suggests that #dairy is actually anti-inflammatory.
▪SKIN PROBLEMS: Watch the video SWIPPING LEFT by @jeffnippard where he touches on this clearly. Some reviews settle on milk’s ability to stimulate IGF-1 and insulin is what leads to #acne presenting outbreaks. This means that it is not simply dairy that is associated, but a #diet that provides a high #glycaemicload in general will likely lead to acne outbreak.So it’s worth noting that if you DO suffer with #acne , reducing milk consumption may help.
▪Leads to #cancer : This one is my personal pet peeve, because as soon as something is linked to cancer we are looking at scaremongering (often the fear-inducing yet abjectly meaningless word ‘ #toxin ’ is thrown into this argument, too). NO #evidence linking dairy intake to various cancers is either lacking, inconsistent, or indicative of a PREVENTATIVE EFFECT, long-term studies showing a clear #protective effect for #coloncancer
94 91310 March, 2019
We definitely need some vitamin K rich foods right now to build up our healing bones 🦴 🤗💚
Not that we don’t eat all of these already 😉
Read more below why you want to include more K in your life. Thanks to our wonderful friend, colleague and previous multi-appearing guest @juliedaniluk for this graphic. You can also listen to her wisdom on episodes: 22, 71, 136 & 180.
Which of these lovely Vitamin K rich foods is your favourite?🥑⠀
Vitamin K helps with:⠀
1) Building healthy bones⠀
2) Preventing heart disease⠀
3) Increasing blood clotting⠀
4) Decreasing inflammation⠀
Why eat more foods rich in Vitamin K? 🥦⠀
Vitamin K is known for its wonderful ability to boost bone strength. A study published in the American Journal of Clinical Nutrition shows a positive relationship between dietary vitamin K intake and bone mineral density (BMD) in women. It also happens to be anti-inflammatory!⠀
✏️Note: When on blood thinners, such as warfarin for cardiovascular disease, it’s important to balance your intake of vitamin K foods because they assist the body with blood clotting. #MealsThatHeal
12 62512 March, 2019
Bones = living growing tissue & are affected by what we eat. ✨ Bone building nutrients include ✔️ calcium, ✔️vitamin D, ✔️potassium, ✔️magnesium, ✔️vitamin K & ✔️protein (to name a few). Build strong bones with these easy snacks:
1️⃣ @sunsweetgrowersinc Prunes - contain potassium, magnesium & vitamin K, all of which play an important role in keeping bones strong.
2️⃣Sardines - a good source of calcium & one of the few natural sources of vitamin D.
3️⃣Greek yogurt - a higher protein yogurt that is a good source of calcium & often fortified with vitamin D.
4️⃣Green leafy veggies - dark leafy greens are a good source of calcium by weight.
5️⃣Cheese - protein + calcium-rich.
6️⃣ Veggie Egg Muffins - customize with different veggies & don't forget the milk + cheese, both good sources of calcium.
If you're going #lactosefree , you're also cutting out a lot of calcium-rich #dairyfood sources, which are important in helping to build bone.
Make sure your chosen #soymilks are soy protein 'isolate' based, not whole soy bean based, as the whole soybean milk form has not had the #fodmaps removed during processing.
Choose dark leafy greens like spinach & kale, and try to include canned sardines and canned salmon with bones - these are very calcium-rich food sources, with no #fodmaps in them.
If struggling to get enough of these foods in, tap on one of the tagged IG accounts in this post to find a #guthealth#fodmexpert to help you reach your nutritional goals 💪🤘
☀️Low levels of vitamin D are very common in the United States and the risk for insufficiency is increased in those with darker skin, people who live in northern latitudes, males, and those who are not supplementing with a multivitamin. •
☀️Vitamin D is one of the most important vitamins which actually acts like a hormone in the body to allow it to carry out many functions. It is especially important for bone health and immune system regulation. Our primary source of vitamin D comes from sun exposure, and a lack of time outside or living in a northern latitude may be a risk factor for insufficiency
☀️In addition to preventing the symptoms above, potential benefits of adequate vitamin D levels include lowering the risk for many conditions including: bone conditions like fracture/osteoporosis, cardiovascular disease, diabetes, cancer, neurodegenerative disease, allergy, asthma, infection, depression, and pain.
☀️For most people, 15-30 minutes per day in the sun is all you need to receive the benefits of adequate vitamin D. However, this may not be the case for everyone. Those who have issues converting the vitamin to its active form or individuals living in a winter climate may need to take additional measures to ensure their levels are adequate. Testing and supplementing the active form of vitamin D may be necessary to achieve levels for optimal health. .