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• Osteoporosis warning signs
• Signs of osteoporosis
• Warning signs of osteoporosis
• Osteoporosis

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Written by Lisa Jillanza

Osteoporosis is one of the most common ailments of adults over the age of 50 and it is a problem that people do not want to live with.  Weak bones lead to fractures and many other scary problems that could leave you disabled.

Before turning into full-blown osteoporosis, osteopenia – the process of thinning bones - precedes the ailment.  There are some warning signs to look for to determine if your bones are in fact thinning.  

Here are some warning signs for osteoporosis:

• Warning Sign #1 - You’ve had more than one fracture in the past two years or a fracture that seemed pretty severe considering the circumstances.
• Warning Sign #2 – You are naturally a small or thin person.
• Warning Sign #3 – You have an autoimmune condition that causes you to take prednisone or another corticosteroid.

• Warning Sign #4 – You are a smoker and have been throughout your adult life.

• Warning Sign #5 – You drink more than two alcoholic beverages a day.
• Warning Sign #6 – You do not drink milk, or you have a lactose intolerance that prevents you from drinking milk.
• Warning Sign #7 – You have an eating disorder.
• Warning Sign #8 – You are an Asian or Caucasian female over the age of 50.
• Warning Sign #9 – You have a family member who had osteoporosis before the age of 50 or before menopause.

• lose weight
• help lose weight
• lose weight at work

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Written by Lisa Jillanza

You are there at least 8 hours a day (if not more) so why not try and do everything you can to change your diet and fitness routine while you are there? Here are some simple ways to lose weight at work.

• Don’t miss breakfast.  We have heard it all before, but in order to lose weight make sure you are packing a powerful protein for that first meal of the day.
• Pack your lunch.  When you pack your lunch, you are in complete control of portion sizes, if you go out to lunch you are more than likely to overeat and have unnecessary calories.
• Walk on your lunch break – or at least half of it.  Instead of taking your entire lunch hour eating, take a half an hour to eat and a half an hour to get out and exercise.  Try a brisk walk to help you lose weight and burn stress, too.
• Keep a food journal.  That way you are determining how many calories you are taking in during the day.  Many people fail to realize how many calories they are ingesting in a single day until they actually start writing it down and logging it.
• If possible, leave your car at home.  People who walk or bike to work have a lower risk of being obese.  If you take a bus to work, get off a few stops before your stop and walk the rest of the way.  If you must take a car, park at a parking lot away from your building and get some extra cardio in before your work day even starts.
• Wear a pedometer.  During the day, shoot for 10,000 steps or approximately 5 miles.  Use the stairs instead of the elevator a few days a week or walk to a coworker’s desk instead of sending them an email.
• Walk around during the day.  While your boss may frown on you doing this many times during the day, if you get up a few extra times a day you will burn more calories than staying sedentary for your full eight-hour shift.
• Get a headset and pace in your office when you are on the phone.  Many people who work in an office don’t realize how many hours they spend on the phone… utilize this time by burning some calories while on the phone.

• Mangoes Benefits
• Healthy Mangoes
• Benefits of Mangoes
• mango benefits
• Mango recipe

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Written by Lisa Jillanza

• Mangoes are an excellent source of vitamins A and C, and they are also an excellent way to replenish potassium lost through exercise or for those who are constantly “on the go.”
• An average-sized mango can even contain up to 40 percent of your daily fiber requirement, thereby being a great way to curb constipation and irregularity.
• Mangoes can also help to prevent certain types of cancer and help to lower blood cholesterol levels, too.

Recipe: Jamaican Jerk Chicken Salad 

• ½ cup prepared or purchased honey mustard dressing
• 1 teaspoon finely grated lime zest
• 4 chicken breast halves without skin, boneless
• 1 tablespoon Jamaican Jerk seasoning
• 2 large fresh mangoes
• 10 to 12 cups mixed greens

Stir together honey mustard dressing and lime zest.  Cover and chill dressing while preparing chicken.

Rinse chicken and pat dry; sprinkle with Jerk seasoning.  In a large skillet cook the seasoned chicken in hot oil over medium-high heat about 6 minutes on each side until browned and no longer pink.  Thinly slice each chicken breast.

Arrange warm chicken and mango atop greens on four plates; drizzle with the honey mustard dressing.

Recipe: Mango Pork

• 2 medium ripe mangoes
• 1 pork tenderloin, about ¾ pound
• Cooking spray or olive oil
• Salt and pepper to taste
• Hot pepper sauce
• Put pulp of one mango in food processor or blender.

Cut the other mango into small cubes.  Trim pork tenderloin and slice into 1-inch thick medallions.  Flatten slices lightly with hand.  Spray a skillet or medium saucepan with cooking spray or add a small amount of olive oil and heat on medium-high.  Brown pork for one minute on each side. Season each side with salt and pepper to taste. 

Reduce heat and cook pork another five minutes to cook through.  Remove to plate and add mango to skillet or saucepan. Cook puree about, scraping up brown bits of pork, for about 30 seconds.  Add several drops of hot sauce and the mango cubes.  Toss cubes in puree while heating through.  Spoon sauce over pork and serve with pasta or hot cooked rice. 

• Child Obesity
• childhood obesity
• Obesity in children
• Fighting obesity

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Written by Lisa Jillanza

Childhood obesity is constantly on the rise, so as parents we need to be sure that we are always monitoring our children’s fat intake.  In order to help your child, maintain a healthy lifestyle, be sure to establish good eating habits like the following:

• Children with a family history of cholesterol and heart disease should drink 2 percent milk.
• After their 2^nd birthday, all kids should drink 1 percent milk.
• Serve your child lean meats and fish.
• Limit your child’s cheese intake.
• Limit fruit juice intake to 4 to 6 ounces per day.
• Offer low-fat snacks like yogurt, pretzels or fresh fruit.
• Prepare foods using low-fat methods like broiling, steaming or roasting.

• Spring Health Tips
• spring exercise
• Spring Workout
• Spring Cleaning Tips
• Spring Cleaning for Health

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Written by Lisa Jillanza

Sure, you would be hard-pressed to find a woman or a man who says that they actually enjoy the thoughts of spring cleaning.  But, if you just take into consideration how many calories are burned while you are doing your spring cleaning, then you may be a little more excited when spring rolls around this year. 

The actual number of calories burned will depend on your weight, gender and age, but their calculators that you can find online (FitDay or NutriStrategy) that will help you to calculate your actual calories burned. 

So, dust off your mops, break out the cleaner and begin to sweat off the weight! 

Editor’s Note: The calories burned estimates listed here are based on one hour of cleaning for a 155-pound woman.

Gardening: 226 calories 

Window washing: 226 calories 

Scrubbing floors (on hands and knees): 291 calories 

Laundry, ironing: 84 calories 

Sewing repairs: 36 calories 

Dusting: 97 calories 

Scrubbing toilets, tub: 246 calories 

Vacuuming: 317 calories 

Cleaning gutters: 258 calories 

Moving furniture, household items: 387 calories 

Painting, papering, plastering: 317 calories

Sweeping: 194 calories

Mopping: 153 calories