Grain consumption is an emotional topic for most people. The common recommendation is to avoid refined grains and eat whole grains. And there is evidence that eating whole grains has definitive health promoting benefits compared to refined grains. For example, a recent study reported that when obese subjects ate whole grains their blood levels of C-reactive protein (CRP) were significantly reduced (38%) compared to the subjects eating refined grains (1). CRP is a marker of inflammation and is linked to the expression of heart disease, cancer, macular degeneration, rheumatoid arthritis, and even osteoarthritits. As a consequence of this study, many have been led to believe that whole grains are good choice for people suffering with arthritis.

Based on the CRP-lowering effect of grain consumption, one could be led to conclude that whole grains should be consumed daily as they are anti-inflammatory and have no potential ill-effects. However, this study only compared the inflammatory differences between whole grains and refined grains in the context of CRP levels in obese subjects, and so claiming that grains are appropriate for arthritis sufferers is inappropriate.

If our goal is to live an Elated life that is pain- and disease-free, we need to ask the following question about the utility of grains. Are whole grains the best food to help us live a pain-free and vital life? The answer is no. First, on a caloric basis, whole grains are not a fiber and nutrient dense food compared to vegetables and fruit (2). Second, certain whole grains contain gluten, which is a substance that is known to have diverse pro-inflammatory effects (3). Each issue is briefly discussed in the following paragraphs.

If we compare the nutritional value of vegetables and fruits versus grains and dairy, we discover that grains and dairy are the losers. Consider fiber levels for example, which is considered to be one of the main reasons to eat whole grains. On a caloric basis, fresh fruit typically contains twice the amount of fiber as whole grains and non-starchy (green) vegetables contain 8 times the amount of fiber (2).

Potassium is a mineral that gets little attention and yet is so important for vascular and muscular function. The potassium levels in vegetables are 4 and 12 times those found in milk and whole grains. And the potassium levels in fruit are 2 and 5 times those found in milk and whole grains (2). Never take potassium supplements unless prescribed by your medical doctor; we are supposed to get potassium from our food and it is there in abundance.

For some, grain consumption can lead to gastrointestinal and musculoskeletal aches and pains, and this is often due to the presence of gluten. Wheat, rye, and barley are the gluten grains. The most common condition associated with gluten sensitivity is celiac disease, which is an uncommon gastrointestinal condition that presents with symptoms such as abdominal pain and obvious signs of malabsorption, such as weight loss and fatty stools (3).

Celiac experts tell us that patients with adult coeliac disease rarely present with the signs of malabsorption that would suggest celiac disease. Vague gastrointestinal symptoms predominate, such as bloating, gas, and related gastrointestinal discomfort. In fact, a substantial proportion of patients have no gastrointestinal symptoms at all, and instead suffer from symptoms that we often associate with stress or aging. This manner of presentation is now called the atypical or silent form of celiac disease (3). The presenting symptoms can include joint pain, muscle pain, arthritis, chronic fatigue, depression, and various neurological symptoms (3). The experts tell us that, “although these symptoms are common in primary care, we suggest that clinicians should test patients if symptoms are persistent or recurrent, if multiple symptoms are present, or if secondary care referral is being considered” (3).

If you are one who suffers from joint pain and elects to pursue a healthy lifestyle by eating better – make sure you’re getting the facts straight.  I suggest consulting with a professional to review your diet if the results you were hoping for are not positive. The DeFlaming Guidelines found at http://www.deflame.com can have more details about grains and the trouble they cause.

References

1. Kathcher HI et al. The effects of a whole grain-enriched hypocaloric diet on cardiovascular disease risk factors in men and women with metabolic syndrome. Am J Clin Nutr. 2008;87(1):79-90.

2. Cordain L et al. Origins and evolution of the Western diet: health implications for the 21st century. Am J Clin Nutr. 2005; 81(2):341-54.

3. Hopper AD et al. Adult coeliac disease. Brit Med J.  2007; 335:558-62.

Celebrities always want to look their best - especially when captured on camera – and, since most photos and films will focus in on the upper body, it’s crucial for them to keep up on their upper body exercises.

But celebrities shouldn’t be the only ones with the secrets for stronger shoulders, so here’s my routine to help you detail your deltoids and keep you confident when going sleeveless:

Please note that your level of conditioning will guide you in determining how much weight you should lift. I’ve “superset” each step to help you gain the most amount of impact, so keep in mind that each exercise should be performed with enough weight to do 10 repetitions without stopping. You’ll only rest after you have done all four exercises for a total of 40 repetitions.  Perform this cycle three times for maximum results. The exercises are as follows:

·         Seated machine or dumbbell presses

·         Dumbbell front raises

·         Dumbbell side laterals

·         Cable or barbell upright row

Once you’ve completed the above exercise for three cycles, we’ll finish with a superset of two rear deltoid exercises:

·         Seated machine rear deltoid (if available)

·         Seated bent over dumbbell raises

·          

1. Seated machine or dumbbell press: Sit on a bench with the back at a 90-degree angle with your feet flat on the floor. Be sure to sit firmly against the back of the bench so your lower back is supported. Hold the dumbbells in each hand at shoulder height with your palms facing out and the bottom of your arms parallel to the floor. Begin by pressing the dumbbells upward and together so they just about touch directly over your head. Do not let your elbows lock at the top position. Stop just short of that. Then lower the dumbbells slowly until returning to the start position with the bottom of your arms parallel to the floor. Each repetition should be done slowly and with control.

2. Dumbbell front raises: Stand with your feet shoulder-width apart and your arms at your side and your knees slightly bent. Hold the dumbbells with your palms facing back, keeping your elbows locked and your arms straight. Lift the weights together, directly out in front of you while keeping your palms facing down. Stop when you reach shoulder height and pause for a count of one. Slowly lower to starting position.

3. Dumbbell side laterals: Take the same stance as used in the front raise position - with your feet shoulder-width apart, arms at your side and your knees slightly bent – only this time, hold the dumbbells with your palms facing toward your body. Begin by lifting the weights outward and up keeping your arms straight. Your elbows must stay at the same height as your arms and be facing directly behind you. Don’t allow them to drop downward. Stop when the dumbbells reach shoulder height, and hold for a count of one. Slowly lower to starting position.

4. Cable or barbell upright row: Taking the same above stance, grip a bar with approximately 12 inches between your hands and your palms facing down. Begin by raising the bar upward toward your chin. Your elbows should be facing out away from your body as you are lifting. Stop when the bar is just below your chin and hold for a count of one. Slowly lower the weight down to the starting position.

5. Seated machine rear deltoid (if available): Adjust seat to a low position and adjust to proper body alignment (abs tight, chest up, back straight). Place chest against pad and grasp upper handles. In a controlled motion, keeping upper arms perpendicular to torso, pull until your upper arms are just beyond parallel. Do not allow muscles to relax before next repetition. 

6. Seated bent-over dumbbell raises: Sit on the end of a bench and lean forward so your chest is directly above your knees. Hold the dumbbells with your palms facing in and your arms extended straight down. Begin by raising the weights up and out, keeping your elbows facing up. Your arms should be in line with your shoulders and not behind you. Once reaching the top, squeeze your shoulder blades together and hold for a count of one and lower slowly.

Out with the old…in with the new.  Store away your summer bulbs and plant gorgeous spring bouquets and blooming lawns, all while keeping the critters away.

Bulbs!   How can you not love them?  In the spring they are our inspiration and breath of new life.  In the summer they are the soldiers doing double duty, giving us bold, beautiful blooms while other flowers fade under the heat of the summer sun.  The qualities of spring and summer bulbs are the same, but what they want and need are two very different things. 

Spring bulbs need a long chill to re-bloom; summer bulbs will die if they get too cold. Spring bulbs only need to be planted once and they’re good to go season after season. Summer bulbs if not protected in the winter are like annuals. However if you dig them up before a hard freeze and store them indoors they will be good to go next season.  This is a great way of saving some cash in the garden!  So as you’re digging out summer bulbs, think about planting next spring’s garden.

Out with the summer bulbs

Timing is everything when digging out summer bulbs.  Let the foliage determine when the digging begins. As long as the foliage is green, the plant is still producing, acting as a food factory for next year’s blooms. Once the factory shuts down, the foliage will start turning yellow and die back. That’s when you know it’s time to grab the spade or garden fork. Gently dig and lift the bulbs from the soil. Cut off the dying foliage, wash the soil from the bulbs, and store in a shaded area to dry. Inspect the bulbs and discard diseased or rotting bulbs.  Group bulbs according to variety. Then place them in a marked box filled with sawdust or peat moss and store in a cool, dry basement or garage where temperatures stay between 50 to 70 degrees.  And remember Bulbs piled in more than three layers will generate heat and encourage rotting. If you have only a few bulbs, keep them in paper or mesh bags and hang from the ceiling or wall.

In with the spring bulbs 

Planting spring bulbs is easy…dig a hole according to directions (typically 3-4 times as deep as the diameter of the bulb) cover, mulch and you’re done.  Easy enough!  However if you want to be a bit more creative why not consider planting a bouquet of bulbs.  Yes, a “bouquet” of bulbs.  If you gather a variety of bulbs and plant them in the same hole, they will grow like a prearranged bouquet from the florist!

Here’s how to do it:

1.      Pick a variety of bulbs for a bouquet, such as daffodils, tulips, dwarf iris, hyacinth and scilla sibericum. 

2.      Divide the bulbs according to size

3.      Dig a hole deep enough to accommodate the largest bulb (three to four times the diameter of the bulb)

4.      Plant bulbs in layers, from largest to smallest.  Place the largest bulbs in the bottom of the hole and cover with soil so that the tips of the bulbs are slightly protruding from the soil.

5.      The next layer of bulbs will be placed right on top of the layer you just planted.  Think of this like creating a layer cake: Bulbs are the cake and soil is the frosting.  Complete the layering until the smallest bulbs are planted just below the soil surface.

6.      Water well and mulch. 

According to reports from the National Osteoporosis Foundation, a projected 10 million individuals in the United States today are already estimated to have low bone mass, placing them at increased risk for osteoporosis - a condition that causes a loss of bone mass or density and increases a risk for fractures.

The findings for women - especially women going through menopause – are even worse. Additional findings from the NOF found that out of the 10 million individuals estimated to feel the effects of osteoporosis, 80% are women, who can lose up to 20 percent of their bone mass in the five to seven years after menopause, making them more susceptible to osteoporosis. Additionally, doctors have found that women who are especially small and thin boned are at a higher risk.

The causes for osteoporosis are attributed to combinations of aging, poor bone growth during childhood and bone loss due to diseases, certain kinds of medical treatments and medications. Doctors have also found osteoporosis to have a hereditary link.

But while there are certain things out of our immediate control, it is equally helpful to understand how we can prevent what can become a crippling disease leaving many with broken hips, vertebrae, ribs, and more.

Here’s a quick list of preventive measures that menopausal women should consider at midlife:

Remain active – Doing something as simple as walking during your lunch hour can make a difference. To increase your upper body strength and make a bigger impact on your bone health, add five pound hand weights to your walk.

Calcium –Most individuals can acquire at least half of the calcium they need from food, and adding calcium-rich foods to your diet isn’t limited to dairy. Tossing almonds or sesame seeds into your recipes, grabbing an orange for a snack or sneaking some broccoli to your meal plans can help ensure you’re getting enough calcium. If you and your doctor feel you aren’t getting enough calcium in your diet, be sure to supplement wisely.

Vitamin D – Besides playing a role in fighting infections, the presence of Vitamin D plays a critical part in making sure Calcium is absorbed in the body. Sun exposure can assist with increasing Vitamin D intake, but associated health concerns, including cancer and premature aging, requires looking into alternative means. Increase your intake of foods rich in vitamin D and check with your doctor regarding supplements to get the right balance of Vitamin D and Calcium in your diet.

Vitamin K – Eat dark green leafy vegetables to assist in your Vitamin K intake. Vitamin K is predominantly found in dark, leafy green vegetables including spinach and kale. Cabbage, cauliflower, brussel sprouts and even a few fruits, including avocado and kiwi, are also high in Vitamin K.

Cut out bad habits such as smoking and the excessive use of alcoholic beverages. The longer and more often you smoke, the stronger you increase your risk for bone fractures later on in life. Too much alcohol consumption also interferes with the balance of calcium in the body and can also lead to more falls and related fractures.  

To learn more about the prevention and treatment of osteoporosis visit the National Osteoporosis Foundation at this link:

http://www.nof.org/

Dotsie Bregel is Founder of the National Association of Baby Boomer Women, www.nabbw.com and the wildly popular Web site www.BoomerWomenSpeak.com, the # 1 site for “baby boomer women” online.  She is passionate about empowering and educating midlife women. Dotsie has been mentioned in Time magazine and AARP Bulletin among dozens of newspapers across the nation. She frequently does radio interviews and appeared on The Early Show (CBS) with Dave Price. You may contact her at dots@boomerwomenspeak.com or 1-877-bboomer.

Research shows that the color blue is a natural appetite suppressant.  Use blue plates, napkins, or placemats to help you eat more slowly and realize when you’re full.

Exfoliating scrubs or peels are like tough love for your complexion: A bit of abrasion can sends dead skin cells packing and exposes a softer skin underneath. But too much exfoliation can take instigate acne, make skin more vulnerable to irritation and cause rashes, breakouts, bacterial infection and scarring. If feel your skin can usually stand the extra scrub, you should still bypass products with rough particles and opt for ones featuring smooth beads made from jojoba wax (a moisturizing plant oil) or beeswax. Check with you dermatologist, and if your scrub feels too harsh, save it for dry spots like knees and elbows. Moisturize to help prevent irritation, wait a week between exfoliating treatments, and limit at-home peels to once every 2 weeks. If you feel burning (a little sting is normal), immediately rinse with water, apply moisturizer, and toss the peel.

Make a workout pact with a friend of yours. Take turns playing trainer-it’ll make the workout more exciting and it’s surely easier to stay revved up if there is a pair to do it together.

Qigong is an active Chinese meditation routine that combines hundreds of graceful dancelike exercises. By focusing on these repetitive movements and your breathing, your mind pushes aside intrusive thoughts and elicits the body’s relaxation response: Your heart rate slows down and blood pressure, adrenaline, and cortisol levels drop. To find a local instructor, go to the National Qigong Association’s Web site, nqa.org.

Instant oatmeal trumps All Bran and Muesli for fullness factor.

No matter how much you love your suitcase-sized purse, eventually you’re going to feel the effects weighing on your muscles and they may begin to tear. Fast-forward 5 to 10 years and you’ve got shoulder numbness and tingling from pinched nerves, back pain, and arthritis of the neck. To combat the effects, sort through your purse (you’ll be amazed at all of the random things you’ve accumulated).  Switch sides every 10 minutes when walking around, and every hour or so, drop the bag and roll your shoulders backward and then forward to relieve muscle tension. Consider switching to smaller bags at least a few times a week to lighten the load and the wear and tear.