Women's Wellness: Avoid Vacation Weight Gain This Year!

Posted by Angie Quehl on Jun 21, 2012 11:00:00 AM

Don't Pack on The Pounds this Year!

vacation needed alba dawn resized 600Courtesy of Alba Dawn


As summer arrives, you're probably really looking forward to your vacation, taking a break and enjoying some great sights, not to mention great food. Unfortunately, if you're like the average person, you may came back with more baggage than you bargained for, literally. "You can easily pack in over 4,000 calories a day on vacation without even realizing it," says Jen Andrus, R.D., a nutritionist in New York City. "That translates into five pounds of weight gain for a one-week trip.” Follow these five simple steps to ensure you come home from your trip with no regrets and no extra pounds.

Control Your Splurging:  A trip to France wouldn’t be complete without the buttery croissants and rich cheeses and Italy wouldn’t be half the fun without the hearty pasta dishes followed by the famous gelato. If you plan properly and commit to “tasting” not splurging on one guilty pleasure per day, you are more likely to choose wisely and still enjoy indulging without the guilt or extra pounds.

Limit the Alcohol:  We all know cocktails by the pool sounds so relaxing, but the problem is they fill you up with calories only. Try 800 calories per drink! Yes, a Pina Colada has 800 calories. So, could you imagine drinking two or three per day? Try limiting your alcohol to one per day or supplement your beverages to 80-calorie spritzers or a 200-calorie Bloody Mary.

Eat Dinner Early: Having a late dinner can really mess with your metabolism, leaving you feeling sluggish the next morning. Although you're probably busy enjoying your destination, make time to have dinner earlier rather than later. You should be awake and moving for at least two to three hours between dinner and bedtime for best results.

Watch Portion Sizes: Restaurant meals often give you much more food than you would usually eat in one sitting. Therefore, pay special attention to portion sizes. You can even request a to-go box right when your food arrives and take half of it off your plate right away. Another idea to cut calories and fat is to split an entree with someone else.

Exercise Every Day: Although getting some R and R by the pool and maybe diving into aavoid vacation weight gain great book may be exactly what you’ve been yearning for, try not to be too sedentary. Definitely enjoy those moments, however, make sure to spend at least 30 minutes being active every day, whether you're swimming, working out in the hotel's exercise center, or just running up and down the stairs rather than taking the elevator. You can also get exercise by exploring your destination on foot as much as possible.

Your vacation doesn't have to undo all the hard work you have put into improving or maintaining your health and wellness. With a little bit of focus and attention on these five steps, you can avoid putting on weight while enjoying a vacation and it will be easier for you to transition back into your routine when you get home.


Bon Voyage!

We'd love it if you would share in our comments section below your ideas on how to keep slim and trim on your vaca this year! Tell us where you're heading and what kinds of fun activities you have planned to help keep the motor runnin'! And remember, if you come back having done just a tad more indulging than you wanted, we've got the best personal trainers and women's wellness experts around to give you nutrition advice and more the can help you get back on track!


Topics: women's health, nutrition advice for women, Women's Wellness, health tips, healthy eating for women, fitness tips

Women's Wellness Series: Just Between Us Girls

Posted by Angie Quehl on Jun 7, 2012 2:14:00 PM

Just Between Us Girls

There are just some things that we ONLY want to talk about with our girlfriend. Yet and still, we all know about these "things," but it can be embarrassing to even whisper about anything having to do with issues we may be having "down there". The good news, you are not alone. Studies estimate that 1 in 5 women (and as high as 1 in 3) experience some sort of pelvic floor "dysfunction"(PFD). Even better news...there are simple, non-surgical things you can do to prevent and even correct these issues that we as women sometimes resign ourselves to simply "putting up with." Our Women's Wellness Series topic this month is aimed squarely at first, learning how to recognize what constitutes pelvic floor dysfunction and second, how to improve your own pelvic fitness to correct problems from that little leak when you laugh to more serious issues. Our guest blogger, Dr. Rachel Home M.D., has all the answers you need! 

What the heck is PFD?

Pelvic floor dysfunction encompasses a wide range of issues that occur when muscles of the pelvic floor are too weak, too tight, or any impairment of the lower back and hip joints. Sometimes, tissues surrounding the pelvic organs may have increased or decreased sensitivityMr-yoga-complete-thunderbolt-429054-edited due to PFD, which results in pelvic pain.

PFD may cause urinary or fecal incontinence, voiding problems, pelvic organ prolapse, sexual dysfunction, and several chronic pain syndromes. The most common clinical conditions are urinary incontinence and pelvic organ prolapse. The major known contributors to PFD are pregnancy & childbirth, genetic depositions, obesity, menopause.

Can it Happen to ME?

The conditions of PFD are very common during a women’s lifetime. The majority of the time, the early stages of PFD are unrecognized and undiagnosed because there are no symptoms.  It is estimated that at least one-third of women are affected by symptomatic PFD. Statistics show that 30 to 40 % of women suffer from some degree of incontinence in their lifetime and that almost 10 % of women will undergo surgery for urinary incontinence or pelvic organ prolapse. 30 % of those undergoing surgery will have at least two surgeries in trying to correct the problems.

As a women's health specialist, Dr. Home is aware of the fact that, too often, pelvic floor dysfunction is overlooked during routine well-woman examinations in primary medical practices. Without recognizing and fixing the problems at the early stages, it will lead to deterioration of pelvic health and life quality. This may eventually require surgeries to correct.

Help is on the way!

Our objective at The Women's Club is to educate the women in the greater Chantilly area on improving and maintaining overall health and wellness by organizing free women's wellness seminars led by some of the top local physicians.The issue of pelvic dysfunction/fitness is no exception. Professional guided training and proper pelvic exercise may help prevent and reverse the majority of pelvic floor dysfunction and that is why we have invited Dr. Home and her associate, Dr. Rutland to lead our June seminar, 'Girl Talk'.

We hope you will join us for the free event that everyone woman should attend!

Click HERE to register or find out more

about our upcoming event!

Women's Wellness Seminar Chantilly



Dr. Rachel Home   Main Article Content Submitted by Dr. Rachel Home .

Both Dr. Home and Dr. Costanza Rutland are OB-GYN physicians of OBGYN Consultants of Fairfax VA. Also affiliated with INOVA Fair Oaks Hospital.




Topics: women's health, Women's Wellness, the women's club

Nutrition Advice for Women: 4 Farmers' Market Scams

Posted by Angie Quehl on May 10, 2012 6:00:00 PM

How Could A Farmers' Market be Bad?!

Nothing is better than grabbing a cup of joe and heading down your local farmers' market on a Saturday morning to stock up on the freshest produce and food in town right? Farmers' markets are a hot ticket these days with the number of markets shooting up nearly 20% in the last year alone. When you think Farmers' market what immediately comes to mind is clean, wholesome foods grown right in the garden of someone local. Although this is true in many cases it is not always so. Farmers' markets have become so popular that they're being co-opted by wholesalers, retailers, and farmers who may be local, but aren't necessarily committed to a sustainable food system. If you're looking for markets that sell the kind of 'farm fresh' food that most of us expect, then take this nutrition advice for women (and everyone) so that you can avoid these 4 Farmers' Market Scams.


Myth: All farmers’ markets sell local food.

Fact: There are two types of market models: real farmers’ markets and “farm markets” where buyers resell produce they bought at wholesale markets. The produce is usually not local and often comes from faraway states or other countries. For a while, some grocery stores were even selling their own produce in their parking lots and calling those “farmers’ markets.” To find the real thing, look for “producer-only” markets, meaning that the farmers at the market grew the food they’re selling on their own farms, explains Bill Duesing, president of the Northeast Organic Farming Association. Find out if your favorite market is producer-only by asking the director or market coordinator. And use your own judgment: If your local market is selling watermelons in May, they’re probably not local!

Myth: Local = organic.

Fact: Local farmers that aren’t certified organic are just as able as the big guys to use pesticides linked to ADHD, autism, diabetes, and hormone disruption. So don’t assume that just because a farmer shows up at a small market, his or her produce is pesticide-free. Under the USDA’s National Organic Program, farmers who market their product as “organic” must become certified by a USDA-accredited third party and keep very detailed records regarding pexels-photo-868110their farming practices. There is an exception: If growers earn less than $5,000 a year, they can legally market their produce as organic, provided they keep records to prove they are organic. They just don’t have to go through the certifying process.

There are some farmers who do use legitimate organic growing practices but choose not to enter the certification process, but technically, they’re not allowed (legally) to say their produce is organic. Bottom line: If a farmer is marketing food as organic, ask if he or she is certified by the USDA. If the answer is no, ask how weeds and insects are controlled (more about that coming up).


Myth: Food from the farmers’ market is so clean, you can eat it right there.

Fact: Before you polish off that entire quart of cherry tomatoes on the ride home, think of all the people who may have picked over them before you got there. Dirty hands = dirty produce. And although it may be free of pesticide residues, it could still harbor dirt and other bacteria that aren’t good for you. Get your produce home, then clean it with this cheap and effective produce spray: In a spray bottle, mix 1 tablespoon lemon juice, 2 tablespoons distilled white vinegar, and 1 cup cold tap water. Shake well to mix it up, spray on your produce, and rinse before eating.


Myth: Bugs on your food are bad.


Fact: Bugs in processed foods are bad. On farms, that’s a totally different story. Biodiversity is a major part of organic farming. Farmers who install wildlife corridors and pollinator plantings, including meadows, will attract beneficial insects into the field to prey on
pests that like to eat crops, and that means they can use fewer pesticides, whether organic or synthetic. So if you see a worm in your apple, cut him out and be thankful you’re getting truly organic local food!


 More Farmers' Market Scams...


How about you?

Tell us where you find YOUR fresh, local produce!  

We have readers from all over the country. Share your local Farmers' Market location in our comment section below.









Topics: women's health, nutrition advice for women, Women's Wellness, health tips, healthy eating for women

4 Easy Things You Can Do For Earth Day (and everyday)

Posted by Angie Quehl on Apr 20, 2012 3:00:00 PM

earth day 2012 

Happy Earth Day!

This coming Sunday, April 22 is Earth Day. In honor of the occasion, we are taking a new angle to our women's health and wellness advice. We are happy to share just 4 simple things that you (and all of us) can do not only on Earth Day but every day to lead a help keep your body healthy and strong and our planet beautiful!

1. Eat organic or local; shop at a Farmers Market (with your reusable bag, of course

By doing this you are:

  • Consuming fewer chemicals and pesticides,
  • Keeping local farms viable
  • Helping to save energy and money in transport (organic food generally travels fewer miles from farm to market)
  • Helping your community toward sustainable food security
  • Tasting good quality food, who doesn’t want that?

2. Don’t eat meat, or eat less meat.

By doing this you are:

  • Being more healthy by reducing the risk of cancer (red and processed meat consumption are associated with colon cancer), heart disease, diabetes, obesity
  • Improving your diet with other foods like lentils, legumes, vegetables, fruits, etc.
  • Reducing your carbon footprint (the meat industry generates 1/5 of man-made greenhouse gas emissions- that’s more than transportation!)
  • Minimizing overall water usage ( ~1800-2500 gallons of water per 1lb beef vs ~220 gallons of water per 1lb soy tofu)

3. Learn a healthy new (but easy) recipe that can be your specialty

This can be your new “thing.” There are so many healthy and easy recipes with few ingredients. You’ll be saving money and it is a step to eating healthier. Almost everything is processed these days, it is hard to pick out something on the menu (besides salad) that is NOT processed.

Check out these recipes:
Fish Tacos
Eggplant Parmesan (Just 381 cal/serving as opposed to 1053 when made the traditional way)
Chicken Enchiladas

4. Start an organic garden (It’s not too late)

Ok, planting a garden may be a big step (and hard work) for some but it is worth it. If the task seems daunting to you in terms of time and effort, or you simply were not issued a green thumb at birth, why not think on a smaller scale. Try buying a small basil or mint plant that has already sprouted and is ready to eat. Whole Foods and Wegmans sell all kinds of herb plants for around $3 that are all potted and ready to go. It is definitely a start.

If you don’t know where to start, there are many resources and tips to start your own little garden online. No room in your backyard, or need some inspiration: many New Yorkers (we all know that they are REALLY short on space- check out this fire escape garden) who grow their plants in containers.

In short, anything that you can do large or small to continue this type of “earth-friendly” and healthy lifestyle will be well worth it. All of the fitness/nutrition advice we could ever give means nothing if we don't have a clean, thriving environment in which to live. Little things mean a lot and when you pick the first bunch of basil or a tomato grown from your own "garden" for your eggplant parmesan, the feeling you get (not to mention the fresh taste of your food) will be wonderful and worth it!

So what are you doing in honor of Earth Day 2012 to help us all enjoy this big beautiful ball we live on? Share your best ideas in our comments section below! 

More Great "Clean Living" Ideas:

Affordable Small Space Gardening

Going Meat-Free and Staying Healthy 

Earth Day Ideas for Kids 

What You Should and Shouldn't Buy Organic 



Adapted from an article the originally appeared in Northern VA Magazine by Rebecca Kim






Topics: women's health, Women's Wellness, health tips, healthy eating for women

Go Red 'BetterU' Exercises for Women

Posted by Angie Quehl on Feb 3, 2012 10:00:00 AM

Become a 'BetterU' by following these instructions for awesome resistance band exercises for women from the American Heart Association!


For Best Results:woman heart health resized 600

  • Perform these exercises 2–3 times per week.
  • Allow one day of rest between workout sessions.
  • Begin with 1 set of 8–15 repetitions.
  • Increase to 2–3 sets over the following 2–4 weeks.
  • Rest 30–60 seconds between sets.

Every movement (repetition) should be done with a smooth, controlled tempo so the band is pulled apart slowly, followed by a pause, before slowly releasing the tension on the band and returning to the starting position. The slow, controlled movements keep tension on the muscles, thus producing strength and safety. The exercise should control the band and not allow it to yank or snap the limbs/torso back to the starting position.

The Ready Position
The ready posture is much like that of a military person standing at attention. The exerciser should stand with feet shoulder-width apart, chest lifted up, the head directly over the shoulders, shoulders over the hips, the hips aligned directly over the knees, and the knees over the ankles. This ensures the proper stacking of the body and protects the head, neck, spine, and lower back.

Upper Back
This move is great for countering sitting at a computer all day and important for posture. Stand with feet shoulder-width apart, assume the ready position, grasp the band at each end and wrap hands around several times to remove excess slack, palms out, arms extended in front of you at shoulder level, elbows slightly bent. Pull the band by keeping arms parallel to the floor by pulling the shoulders back and squeeze the shoulder blades together.

Triceps Extension
Works backside of the upper arm. Stand with feet shoulder-width apart, in the ready position. Raise right elbow up to eyebrow level. Wrap one end of the band around the right hand several times,triceps extensions with band palm up. Drop the other end behind the back, grab with the left hand and wrap band around hand several times to remove excess slack, palm facing out. Maintain this level throughout the exercise. Extend the right elbow (but don’t lock it out) and pull the band out. The right hand is traveling up and out. Repeat on other side.

Standing Hip Abduction
Great for legs! Tie the ends of the band together with a half-bow or knot, forming a loop. Place band around both ankles. Stand next to the wall or furniture for balance, feet shoulder-width apart; assume ready position. Move the far leg away from the body, pulling the band apart.
Keep foot and toes of moving limb straight forward; do not rotate or twist. Turn around (remember to use wall or furniture to balance) and repeat on other side.

Internal Oblique
Great for obliques.  Place one end of the band under your right foot. With elbow straight,
adjust the length of the band to remove all slack. With your right hand by the side of your body, bend your torso directly to the left without forward torso movement. Keep hips stationary. Repeat on other side.

Standing Hip Extension
For the buttocks or gluteal muscles. Tie the ends of the band together with a half-bow or standing hip abduction resistance bandknot, forming a loop. Place band around both ankles. Stand facing the wall or furniture for balance in the ready position. Move right leg straight back, toes pointing forward until you feel the buttocks contract. Do not sway the lower back and keep the left knee slightly bent. Repeat on other side.

Seated Leg Extension
Strengthen upper, front thighs.  Sit in a chair all the way back. Wrap the ends of the band around your hands several times to remove excess slack and place the ball of the right foot on the middle of the band. Bring both hands together and pull back, drawing the thigh toward the chest, knee bent. Extend the right knee as the entire thigh and leg move downward and away from the body. Don’t lock out the knee. Repeat on
other side.


More great exercises for your heart...


* "BetterU" is a trademarked part of the American Heart Association's Go Red movement.


Topics: women's health, exercises for women, fitness tips

Women's Wellness: Top 10 Things You Can Do To Prevent Breast Cancer

Posted by Angie Quehl on Oct 31, 2011 12:08:00 PM

What can I do to prevent breast cancer? What is the best way to find my cancer early, before it has spread? These are two of the most commonWoman working out questions women have. Here's what we know: 

There is nothing that you can do to ensure that you absolutely do not get breast cancer. However, studies suggest that some lifestyle choices may help reduce breast cancer risk. 

These include:

1. Eating a healthy diet that is low in animal fat and high in whole grains and fruits and vegetables. There is no data indicating that a specific diet, per se, can help reduce breast cancer risk. 

2. Taking a multivitamin and make sure it includes adequate folic acid.

3. Having your children before 35, if you have a choice. 

4. Breastfeeding your children. 

5. Avoiding unnecessary X-rays. 

6. Drinking alcohol in moderation and make sure you take folic acid when you do drink. 

7. Losing weight (if you are overweight). 

8. Not gaining weight after menopause. 

9. Getting regular exercise. 

10. Using hormone therapy to treat menopausal symptoms for the shortest time period necessary, it at all. 

You should also be sure to:
•Evaluate any breast symptoms or changes that develop.
•Have mammograms when appropriate.
•Consider raloxifene if you are postmenopausal and need to take a drug to prevent bone loss.
•If you have a family history of breast cancer or for other reasons are at high risk of getting breast cancer, visit our section for High-Risk Women

To help learn more about breast cancer prevention, you can:
•Join the Love/Avon Army of Women, a revolutionary initiative that is changing the face of women's wellness, specifically in the area of breast cancer research.
•Participate in studies sponsored by the Dr. Susan Love Research Foundation.
•Work with us to ensure research on breast cancer prevention is supported and funded. To support the Dr. Susan Love Research Foundation and donate, log on to www.dslrf.org.


The majority of this post is courtesy of the Dr. Susan Love Research Foundation, dedicated to eradicating breast cancer and improving the quality of women's health through innovative research, education, and advocacy. To support this important cause and donate, visit www.dslrf.org. The facts and opinions expressed in the piece are their own.

Topics: women's health, Women's Wellness, health tips

Women's Wellness Tips: Outsmart Stress Traps!

Posted by Angie Quehl on Aug 1, 2011 3:09:00 PM

Chill out!

According to the American Psychological Association, 70 percent of women make a beeline for fast-acting, unhealthy stress solutions. Reducing stress is a "must-do" for overall women's wellness so next time, sub in one of these much better anxiety busters*.

stressed out lady

Tempted to dig into a bag of chips?

Try this instead... Grab a handful of almonds.
The omega-3s in nuts may help keep stress hormones such as cortisol in check, says Bernadette Latson, R.D., a nutritionist in Dallas. Other key angst-nulling noshes: oatmeal (it boosts the calming brain chemical serotonin) and oranges (the vitamin C counters stress hormones).

Tempted to swig an energy drink?

Try this instead... Take a nap.
You can't beat stress without shut-eye. A 20-minute siesta is enough to trigger the hormones needed to balance excess cortisol.

Tempted to bitch out a coworker?

Try this instead... Pop a multi.
That irritation and impatience may be the result of depleted stores of calcium, copper, and zinc that come with stress. Down a multivitamin to raise those levels and mellow out, says Pamela W. Smith, M.D.

Tempted to curl up on the sofa?

Try this instead... Go out with a friend.
A study in Behavioral Neuroscience found that simply being around other people may quash stress.

Tempted to reach for the remote?

Try this instead... Spend 15 minutes in silence.
This helps because "the brain doesn't have to filter out stressful sounds," says acupuncturist Kristen Burris.

25 More Stress Relievers

Here’s another awesome list of general strategies you can use to relieve stress and feel better right now! From sex to gardening, from games to self-hypnosis, with these 25, there’s something for everybody!

....Ten more Tension-Reducing Activities


* Portions of this article originally appeared on Women's Health Magazine Online

A little help from our friends...

Do you have stress-busting solutions that work really well for you? Share them with us and the rest of our readers by posting them in our Comment Section below.



Topics: women's health, Women's Wellness, health tips

Healthy Fitness Boundaries: The Ultimate Women's Wellness How-To

Posted by Angie Quehl on Jun 20, 2011 11:11:00 AM

Most of us are under the misconception that fit people work hard and spend most of their lives deprived in order to achieve their amazing bodies. Nothing could be farther from the truth. I'll let you in on a little secret ... it's not hard to get and stay fit. It's not about hard work and deprivation. It's all about boundaries.  Let me explain...

just say no to bad fitness and eating habits

When you were a child your parents set boundaries around you. They were the authority on what was or wasn't acceptable behavior. You had to complete your chores before dinner. You had to finish your homework before going out to play. You had to eat all your vegetables before dessert. If you failed to comply with these boundaries, then you knew that there would be consequences.

As an adult, you, and only you, are the authority on what is or isn't acceptable behavior. You are in the position to set boundaries around yourself. These boundaries serve as a framework of order around you - a rock of support in an otherwise chaotic world. With self-imposed boundaries, you can assure your success in anything ... specifically with weight loss and maintaining a healthy lifestyle.

Creating Your Fitness Boundaries

It's time to introduce boundaries back into your life. These boundaries are the key to unleashing your ideal fit and healthy body.

Fitness Boundary One: What You Eat
If you were to be perfectly honest with me, you could list off the foods that are unhealthy and fattening. So why are you still eating them? You know that refined, fried, processed, and sugary foods are not good for you. Place boundaries around what you will allow yourself to eat. Acceptable food items include whole foods, vegetables, fruits, whole grains, and lean meats.

Fitness Boundary Two: How You Exercise
I know that you're not an Olympic athlete, but that doesn't mean that you can simply pass on exercise. By now you are well aware of the host of benefits that exercise provides. With regular exercise, you'll look great, feel amazing, and have more energy than ever. Place boundaries around how often you must exercise. Choose exercise that is challenging and fun - don't be afraid to try new activities that improve your strength and endurance.

Fitness Boundary Three: When You Indulge
Let's face it, we live in a world where indulging has become the norm, rather than the exception. When you live life without fitness boundaries, every day is an opportunity to indulge. These indulgences all add up quickly, causing your clothes to become tight and your energy levels to drop. Place boundaries around when you can indulge. You'll find that by limiting your indulgences you'll end up enjoying them even more.

setting healthy fitness boundaries for women

Putting It All In Action

Sit down and take a long, hard look at your lifestyle. Are you eating as healthy as you could be? Are you exercising 3-5 times each week? Are you indulging too often? Answer the following questions:

What 3 food items can I eliminate from my daily diet?
These should be nutritionally void items like high-calories beverages, fast food, packaged snacks, high-fat food, candy, or desserts.

When can I schedule exercise into my week?
Pick 3-5 days, and select a specific time frame. Example: I'm going to exercise on Monday, Wednesday, and Fridays from 5 am-6 am.

When will I allow myself to indulge?
Don't go overboard here, especially if you need to lose weight. Enjoy a treat a couple of times each month, and do so guilt-free knowing that you've maintained healthy food boundaries the rest of the time.

Remember that self-imposed boundaries are self-empowering. Fitness boundaries put your fitness results on autopilot. If you know what constitutes an acceptable meal, then choosing what to eat just got a whole lot easier. If you're committed to exercising 3 times a week, soon it becomes second nature.


Need help defining and setting your fitness boundaries?

Our fitness and weight loss experts here at The Women's Club are more than happy to help you define and streamline your needs.

Call us at 703-817-0700

Email us at womensclub@aol.com

Or click here to request a free consultation.




Article orginally appeared in the June www.dinewise.com newsletter.


Topics: women's health, nutrition advice for women, health tips, fitness tips, fitness for women, exercise programs for women, weight loss for women

Women's Wellness Series: The ABC's of Bone Health

Posted by Angie Quehl on Jun 8, 2011 9:15:00 AM


Your bones...how often do you really think about them and their health? Chances are you don't really consider them until something goes wrong like you break one or you are diagnosedbone health for women logo with thinning bones at a later age. Contrary to the train of thought of most of us, your bones need to be protected and nurtured throughout your entire life just like any other part of your body. They are living things and what you do to help them to develop healthily and stay strong begins when we are babies and continues throughout our lives!

This month's featured speaker at The Women's Club, Dr. Gloria Ivey-Crowe recognizes that bone health is important even in the earliest stages of life and continues to be an important part of wellness for women our entire lives, that why she is bringing you this month's installment of our Women's Wellness Series:


No matter what your age, the health of your bones is vital for development. Our bone health is affected directly and indirectly by genetics, diet, medications, exercise, and smoking to name a few. Every visit to a health care provider has questions and answers that impact your bone health. Sometimes these questions are directly related to your bones and what you are doing to maintain them and other questions and answers may reveal an indirect impact on your bone health.

Even as a Baby?

Infants born with genetic defects in cartilage production may be born with a variety of disorders that make their bones brittle, bow, or even break. Pregnant patients are constantly reminded to take their prenatal vitamins daily for all the important elements they contain which affect the health of their unborn child; Calcium, Vitamin D, Iron, Folic Acid, and a host of other ingredients found on your bottle. Childbirth and Lactation classes stress the benefits of breastfeeding and those who choose not to are directed to various formulas which contain Calcium, Vitamin D, and other important ingredients. No regular or whole milk until at least one year of age and even that should be fortified with Vitamin D.

Why should I be concerned as a woman?

The more you know about your bones and how to protect them will be beneficial as you become older and at risk for bone loss and its associated injuries. Bone loss is minimal up to about 30 years of age. After that time, it begins to increase and women must make a concerted effort to maintain their bone health with supplements of Calcium, Vitamin D, and exercise.

How will I know if the there is a problem?

As women become older, health care providers will inquire more about what you are doing directly to impact bone loss, your mother’s history of bone loss, order additional testing, as well as make therapeutic recommendations to help you maintain your current bone health, and slow down the progression of any current or future bone loss. DEXA scans are ordered to assess a person’s bone health. Are your bones normal, starting to thin, or already have areas of bone loss? Your health care practitioner will interpret these results and make the necessary recommendations.

Main article submitted by:Dr. Crowe womens wellness

Dr. Gloria J. Ivey-Crowe    

Women Physicians of Northern Virginia





Topics: women's health, Women's Wellness, physical therapy, the women's club

Nutrition Advice for Women: 3 Bathing Suit-Friendly Burgers

Posted by Angie Quehl on May 25, 2011 11:42:00 AM

Fire Up the Grill!

Memorial Day symbolizes the unofficial start to summer as well as the start of the barbecue season. Along with the weekend's festivities comes all of the food which can often (although tasty) mean a ton of fat and calories added to your diet. News flash...great grilling does not have to turn into extra pounds on to a frame you have been working so hard to get summer-ready. To help you not sabotage your efforts we offer you some great alternatives to an American BBQ standard, the burger. Delicious AND nutritious these babies will not only make your barbecue a hit and satisfy your guests but will also help you strut that bathing suit body all season long!

Turkey Gorgonzola Burgers                 nutrition tips for women turkey burger

 1 lb lean ground turkey
3 oz Gorgonzola cheese, chopped
1/2 cup sun-dried tomatoes, drained and chopped
2 cloves garlic, minced
2 tsp cumin powder
2 tsp vegetable oil
6 100% whole-grain buns
6 Tbsp barbecue sauce
Shredded cabbage (optional)

1. Preheat grill to medium. Combine first five ingredients and salt and pepper to taste in a bowl. Lightly mix together and form into 6 patties. Brush them with oil.

2. Grill burgers for 4 to 5 minutes per side or until internal temp is 165°F. Toast buns for 2 minutes. Serve burgers on buns; garnish with barbecue sauce and cabbage, if desired.

Makes 6 servings . Per serving: 293 cal, 11 g fat (4 g sat), 27 g carbs, 4 g fiber, 545 mg sodium, 26 g protein


Garden Chicken Burger with Strawberry SauceNutrition Tips for women chicken burger

3 tsp vegetable oil
1/2 medium onion, finely chopped
2 Tbsp brown sugar
2 cups strawberries, sliced
1/2 Tbsp balsamic vinegar
1/4 tsp freshly ground black pepper
1 Tbsp fresh mint, chopped
1 medium carrot, peeled
1 medium zucchini, peeled
1 lb lean ground chicken breast
1/2 cup bread crumbs
2 tsp Worcestershire sauce
1 egg, lightly beaten
1/3 cup parsley, chopped
6 flatbreads or naan
1 cup arugula or baby spinach

1. Warm 1 teaspoon vegetable oil in a skillet over medium heat. Add onion and saute until soft, about 4 minutes. Add brown sugar and continue cooking for 2 minutes. Add strawberries, balsamic vinegar, and black pepper; cook for 1 minute. Stir in mint and remove from heat.

2. Preheat grill to medium. Using a box grater or mandoline, shred carrot and zucchini, then chop into small pieces. In a large bowl, lightly mix shredded vegetables, ground chicken, bread crumbs, Worcestershire sauce, egg, parsley, and salt and pepper to taste. Form into 6 patties and brush with remaining vegetable oil.

3. Place burgers on grill and cook for 4 to 5 minutes per side or until internal temperature reaches 165°F. Meanwhile, toast bread for 1 to 2 minutes per side.

4. Line flatbreads with arugula, add burgers, and top with strawberry sauce, then fold bread over burgers.

Makes 6 servings. Per serving: 387 cal, 8 g fat (2 g sat), 54 g carbs, 7 g fiber, 497 mg sodium, 27 g protein


Stuffed Portobello Burgers with Caramelized Onions

1 Tbsp butter                                             nutrition tips for women portobella burger
2 Spanish onions, thinly sliced
1 Tbsp brown sugar
1 tsp balsamic vinegar
8 portobello mushrooms
1 Tbsp vegetable oil
1/2 eggplant, sliced into thin rounds
3 oz roasted red peppers
4 oz sliced low-fat mozzarella
1 loaf focaccia bread

1. Melt butter in a large saucepan over medium heat. Add onion and cook until translucent, about 4 to 5 minutes. Mix in brown sugar and balsamic vinegar. Reduce heat to medium-low, cover pan, and cook for 30 minutes, stirring occasionally.

2. Meanwhile, preheat grill to medium. Remove stems from mushrooms, brush with oil, and season with salt and pepper to taste.

3. Place eggplant slices on grill, cook for 2 minutes per side, then set them aside. Add mushrooms to grill, stem sides down, and cook for 6 to 7 minutes. Flip mushrooms and cook for another 4 minutes.

4. Top 4 mushrooms with red peppers and mozzarella, then cover each with a remaining mushroom, stem side down. (Stem sides should be facing each other.) Cook for 2 minutes or until cheese has melted; set aside.

5. Meanwhile, slice focaccia bread in half lengthwise down the side, then slice each half into 4 squares. Toast squares on grill, 2 minutes per side.

6. Place each stuffed mushroom on a focaccia square; top with onions, eggplant, and focaccia square.

Makes 4 servings. Per serving: 536 cal, 14 g fat (5 g sat), 81 g carbs, 7 g fiber, 909 mg sodium, 26 g protein


Get even more bikini-friendly burger recipes and other great healthy ideas perfect for any BBQ!


Add your favorite healthy bbq recipe to this edition of nutrition advice for women. Our Comment Section below is the perfect place to swap and share.  



* Some content originally appeared in an article written by Matthew G. Kadey, M.S., R.D for  Women's Health Magazine 


Topics: women's health, nutrition advice for women, weight loss for women, nutrition, the women's club, nutritional coaching for women

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