Exercise Tip: Walking Videos

Hi Everyone!

I just wanted to share some of my favorite walking videos with you.

Walking is one of the easiest ways to stay in motion and these workouts make it easy to complete a 1-5 mile walking workout. 



Visit Leslie Sansone at her official site:  https:/www.walkathome.com for more walk at home workouts.  Her relaxed approach and modifications for all levels make moving easy.  She's very chatty which is usually motivational but can be a little too up-beat at times.  Thankfully, there's an option to play the workout without instruction.  Very easy on my hips and knees. 

I also enjoy the Flat Belly Workout from Prevention Magazine. Great Cookbooks too!



What are your favorite workouts?  Share them with us in the comments.

Hope you had a blessed day.

To your Health!

Deanna

Women's Issues: Menstruation, PMS, Cramps, Mood Swings, and Cravings. Featured Products

Hi Everyone!

I hope you enjoyed the information on osteoporosis and are able to share it with others. 

Another issue that women face is the monthly menstrual cycle.  Guys, don't tune out.  The more you know and understand about our monthly cycles; the better you can help not only yourselves, but the women in your life to cope as well. 

We plan our lives around it.  Some women's cycles are regular as clock work down to the minute, and others, like me, never know when it will show up.  Some women never have PMS, cramps, mood swings or cravings.  Those of us who do/did are really annoyed by that.  Here are a few tips to help get you through:

 1.  Keep a journal of your cycle and the symptoms that occur around it.  Note when you start feeling
      tired, have cravings and what for.  Note also mood swings and frequency, beginning and end of 
      cycle, heaviness, color, and consistency of flow, and any other signs and symptoms specific to
      your cycle.  Note any changes and alert your health care provider.  Sometimes these seemingly
      unimportant changes can be the first sign of other issues.

 2.  Limit salt, caffeine, alcohol, fats, and sugar for one week prior to the beginning of your cycle. 
      These foods are often culprits behind bloating and cramping. 

 3.  Ask your health care provider, and/or do your own research, regarding your cravings.  There may
      be a nutrient that's lacking associated with your craving such as with chocolate.  Chocolate is high
       in magnesium.  It is also loaded with sugar and fat.  Perhaps adding a magnesium supplement
       prior to and/or during your cycle will alleviate this craving.  Consult your health care provider.

 4.  Mild exercise and stretching can relieve bloating and cramping.  Consult your health care
      provider first.

 5.  Listen to your body. 

 6.  Get help if/when you need it.  Consult your health care provider for OTC (over the counter) and
      prescription medications.  Consult with your pharmacist as well to make sure that there aren't any
      interactions with other medications or precautions due to other health issues that would prohibit
      the use of these medications. 

FEATURED PRODUCTS: 

     

Visit https://www.ProperHealthSolutions.com and view our selection of products just for women!

I hope you have a great day.

To your Health!

Deanna

Whole 30 Update and More on Osteoporosis

Hi Everyone!

 Whole 30 Update:

Day 29!  Just have to make it through today and tomorrow!  I've already decided that I'm having bacon for breakfast on Wednesday morning.  I know that I don't have any issues with bacon, but since it is sugar cured, I have not been eating it.  I have chosen to introduce arrowroot flour because I miss crackers!  The Essential AIP Cookbook by Louise and Jeremy Hendon has an intriguing recipe for Garlic Crackers made from arrowroot flower.  I will try them and report. 

Arrowroot flour is also used to coat fish and chicken for pan frying.  I will try it and report.

Do you use arrowroot flour?  Let us know in the comments section.

 Osteoporosis:

Nutrition and exercise are the best prevention and treatment for osteopenia and osteoporosis.  No single nutrient (vitamin or supplement) will prevent or treat osteoporosis.  But a nutritional plan that provides adequate amounts of protein, vitamins, and minerals along with a commitment to participate in 30 minutes of low impact weight-bearing exercise three to five times a week is your best "weapon" of choice; remember to consult you health care provider before beginning an exercise program. 

Calcium and Vitamin D supplements are also recommended, however, the amount and form of each is widely disputed so consult your health care provider for this information. 

Avoid smoking.  Consume alcohol and caffeine in moderation.  Prevent falls. 

I hope you have a beautiful Monday.

To you Health!

Deanna

Recipes: Crunchy Pear & Celery Salad from the National Osteoporosis Foundation

Hi Everyone!

Happy Friday. 

May is Osteoporosis Awareness Month so this weeks recipe is from the National Osteoporosis Foundation, www.nof.org.

  Crunchy Pear & Celery Salad 

Active Time:  25 minutes

Total Time:  25 minutes

Serves:  6

Ingredients:

4 stalks celery, trimmed and cut in half crosswise

2 tablespoons cider, pear, raspberry, or other fruit vinegar

2 tablespoons honey

1/4 teaspoon salt

2 ripe pears, preferably red Bartlett or Anjou, diced

1 cup finely diced white cheddar cheese

1/2 cup chopped pecans, toasted

Freshly ground pepper, to taste

6 large leaves butterhead or other lettuce

Preparation:

1.  Soak celery in a bowl of ice water for 15 minutes.  Drain and pat dry.  Cut into 1/2 inch pieces.

2.  Whisk vinegar, honey and salt in a large bowl until blended.  Add pears; gently stir to coat.  Add the celery, cheese and pecans; stir to combine.  Season with pepper.  Divide the lettuce leaves among the six plates and top with a portion of salad.

3.  Serve at room temperature or chilled.

Nutrition Information per serving:

221 calories; 14 g Fat; 5 g Saturate Fat; 20 mg Cholesterol; 20 g Carbohydrates; 6 g Protein; 4 g Fiber; 240 mg Sodium; 221 mg Potassium

Enjoy and have a great weekend.  I'll see you on Monday.

To your Health!

Deanna

Women's Issues: Osteopenia vs Osteoporosis

Hi Everyone!

Sorry about not getting a post out yesterday.  We had business out of town that took longer than expected.  Thank you for your patience and understanding.

One of the issues that women face as they age, and especially after menopause whether natural or surgically induced, is Osteoporosis.  Most of us have heard about this disorder and it can affect men as well, so fellas... don't tune out.  As stated, most of us have heard about and have a basic understanding of osteoporosis.  But have you ever heard about osteopenia?  What's the difference? 

For a clinical definition of these two terms, Mosby's Dictionary of Medicine, Nursing & Health Professions, 7th edition was consulted.

"Osteoporosis:   a disorder characterized by abnormal loss of bone density and deterioration of bone tissue, with an increased fracture risk.  It occurs most frequently in post-menopausal women, sedentary or immobilized individuals, and patients on long-term steroid therapy.  The disorder may cause pain, especially in the lower back, pathologic fractures, loss of stature, and various deformities.  Osteoporosis may be without a known cause or secondary to other disorders, such as thyrotoxicosis or the bone demineralization caused by hyperparathyroidism. "

Right under it is:  "Osteoporosis of disuse:  a decrease in bone mass that occurs in sedentary people or patients confined to bed for a long period."

"Osteopenia:  a condition of subnormally mineralized bone, usually the result of a rate of bone lysis that exceeds the rate of bone matrix synthesis."

According to the Medical Surgical Nursing textbook by Ignatavicius and Workmen, osteopenia is low bone density and osteoporosis is chronic extremely low bone density. 

Risk Factors Listed for primary osteoporosis (not caused by another disorder):

Age:  65+ for women, 75+ for men
Family history
Low trauma fracture after age 50
Caucasian or Asian ancestry
Low weight or thin build
Chronic low calcium intake
Estrogen or Androgen deficiency
Women with other risk factors
History of smoking
High alcohol consumption
Sedentary lifestyle or prolonged immobility

Visit us tomorrow for more information.  In the meantime, get up and get out there if you can.  If you can't get out, at least try to get up.  If you can't get up, try lifting light weights.  As always, consult your health care professional.  Start low and go slow. (See our previous blog on exercise tips).

To your Health!

Deanna

Memorable Women. Who Inspires You? Share Your Inspirational Stories for a Chance to Win FREE Product

Hi Everyone!

Happy 1st day of May.  This month the focus is on women's issues and remembering inspirational women.  Check us out.

WHO?

Who inspired/inspires you?  Your mom? Your Sister?  Your Teacher?  A friend?  You?  Let us know.  Share your inspirational stories about the memorable women in your life. 

WHAT?

For each separate story, both you and the woman who inspired you will be entered into a drawing to receive one free Women's product of your choice. 

WHEN?

Deadline is 1200 pm PST on Thursday, May 31, 2018.  The winners will be announced on Monday June 04, 2018. 

WHERE?

Share your stories in the Blog comments at https://www.ProperHealthSolutions.com.

WHY?

Women are known for taking care of everyone else first and running out of time for themselves.  Their/your care and compassion may seem like second nature and nothing special or inspirational to you, but the story you share just might be the inspiration another woman needs to keep moving forward. 

Shop our selection of products designed just for women now at https://ProperHealthSolutions.com.  Let us know if there's a product you would like but can't find and we'll do our best to add it to our selection.

Hope your day is inspirational.

To your Health!

Deanna

Whole 30 21 down, 9 to go! Also: Month in Review and a look at May

Hi Everyone!

Hope your weekend was great!  What did you do?  Share in the comments section.

WHOLE 30 UPDATE:

All right, 21 days done and 9 more to go.  I don't know why, but it was extremely difficult to stay on track and remain motivated.  I craved comfort foods all weekend long, especially muffins and peanut butter!  Thankfully, my husband helped keep me on track.  Who helps you?  Let us know.

I think that the 3 week mark is an especially difficult time during the Whole 30, for me at least, because the novelty has worn off and I'm tired of thinking about cooking.  Also, the weather has been unpredictable ranging from sunny and 80 all the way to rainy and in the 30's.  What are your challenges and how do you stay on track?  Let us know.

Month in Review:

Inflammation:  Diet and Nutrition, Homeopathic Remedies, Featured Anti-Inflammatory Products:    Turmeric, Cherries, Arnica.  Head aches, pain and the Universal Pain Scale.

Recipes:  AIP Turmeric Veggie "Curry", AIP Hot Cauliflower Apple Porridge, Whole 30 Roasted
Pork Shoulder with Butternut Squash, Kale and Tomatoes, AIP Beets "No-Tomato" Chili.

Exercise:  Focus on what you can do rather than on what you can't or used to be able to do.  Keep it    low impact and start slowly.  Stretch those hip flexors.  Gardening is a great exercise.

WHAT TO LOOK FOR IN MAY: 

Women's issues and homeopathic remedies.  (Now gentlemen, don't despair.  June is your month.  But don't miss this opportunity to learn about the women in your life and how you might be able to help them.)  Looking back and moving forward.  More recipes and exercise tips.

Thank you for all of your support this month.

To your Health!

Deanna