After a l-o-n-g waiting game, spring is here. Rising temps, sunny skies, and the air just feels different. I wake up each morning to even more bird calls than the day before, and I can't help smiling (okay, so maybe I eat breakfast and then smile... but you know what I mean); Spring is renewal, and it's impossible not to jump on that bandwagon.

If you take a minute to just be... you can join the transformation. Birds are everywhere (and often looking for their next apartment under your deck or on your window sill!); flowers push against earth and open into vibrant purples and yellows; squirrels dart about searching for the greens they have been missing all winter, and even the insects are in on the action.  

It's nothing short of amazing to see nature happen. The way she choreographs each step of spring to create a perfected whole. And the crazy part is we generally ignore all the cues she tosses our way − so that like the insects and the animals we can enjoy and benefit...

It seems like we are on a constant voyage, searching for optimal health and the Fountain of Youth. Call off the dogs and open your cupboard!

It is reported that bees have produced honey for 10 to 20 million years. Honey is not only one of nature's most delicious gifts; it is also one of her most generous.

Among the safest of foods (unless you are a baby less than a year old, in which case honey should not be ingested!), most dangerous bacteria cannot even survive in honey. In fact, explorers discovered 2,000-year-old jars of honey inside Egyptian tombs; and yes, they were delicious!  

The benefits of RAW honey (RAW means that the honey has not been heated to a temperature exceeding 116 degrees Fahrenheit) have long been celebrated... The Romans used honey (as opposed to gold) to pay their taxes; Cleopatra used honey, daily, as a moisturizer; it was salient throughout the Balkan War (1913) − applied to soldiers' wounds and burns as an antibacterial, healing cover; honey...

Remember the old cartoons how they'd portray conflicting thought patterns with an angel and a devil? Those characters would suddenly appear on the shoulders of our protagonist, each pulling him in the opposite direction.

 "No, stay strong!"

"You know you want to..."  

"Do what's right."

"Once won't hurt you..."

Yeah, we have all been there. Take food cravings. They are not only our worst enemy, they can seriously disrupt concentration, positive outlooks, and goals. Occasional treats are no big deal, but cravings are obnoxious distractions that actually pull us out of the present moment.    

Flinders University (Australia) scientists Eva Kemps and Marika Tiggemann published their craving related research in Current Directions in Psychological Science (a journal of the Association for Psychological Science) several years ago (sciencedaily.com). They consider the difference between actual hunger (when any food will do) and very specific cravings when you need...

Why are greens so important for my health, you ask? I'll tell ya... For starters, no other food group complements our basic need for nutrients as perfectly as green veggies. But wait! There's more...

Their attributes practically scream for themselves. Green vegetables are packed with generous amounts of vitamins, minerals, antioxidants, and phytonutrients. They provide more nutrition per calorie than any other food while providing a significant source of vitamins A, B, C, E, and K (not to mention their richness in minerals such as calcium, magnesium, potassium, and iron).  And the fact that they are packed with fiber means you will stay satisfied longer thus reducing hunger and poor food choices. In addition to helping with weight control, vegetable fiber plays an active role in grabbing toxins from your body before they are absorbed. And their phytonutrients boost the immune system while protecting your body against cellular damage.

But don't run to the market just yet......

You'd think by now we'd take it in stride.  Most of us have experienced many, many seasons.  And yet, winter is always a hot (well, not exactly "hot"...) topic.  Cold front arriving?  The media is all over it.  Snow headed your way? Call in the press.  Granted, this is an exceptionally wintery winter (even in places that usually get a free pass!) but we are no strangers to cold, blustery, snowy days.    

And yet, I find myself checking the latest weather apps, watching large flakes fall, and grimacing in the grips of icy wind.  The flip side, of course...  There is undeniable beauty the way the sun plays off snow crystals, a cardinal posing on a barren branch, children wrapped in scarves and mittens sculpting white magic.

Yet, for many, it is deeply challenging.  A season that messes with sleep patterns, food cravings, energy levels, and overall happiness.  We hear more and more about Seasonal Affective Disorder (SAD); and...

We all want to eat healthy − and do all the right things to be our best selves. But what does that even mean? Many great intentions get placed on the back burner, because just figuring out what "right" is... becomes too overwhelming.

When it comes to bone health, it has always been about calcium. Just increase calcium. Simple? LOL. Not so much. Increasing calcium is extremely important − but it's not the only thing. It has to go hand in hand with reducing sodium, moderating protein, increasing vitamin K − as well as potassium − working out (!!) and even getting some sun (Vitamin D).

I know... here we go again with info overload. But, it's actually pretty simple; and, following the basic rules will make your bones stronger regardless of age... you can add bone mass even when you are 80!  

BODY BASICS Your body requires a certain level of calcium in its blood. What a lot of people don't realize is that we lose some of the calcium we eat through urine,...

In my last blog, I discussed some of the basics of osteoporosis, but I am also concerned about the ongoing myths. So, here are some of the most common misconceptions about the illness. Have you heard that....

• Elderly Caucasian women are the only ones affected by osteoporosis? Not true.  Although it is more common among older Caucasian women, men and women of all races − and even young people − get osteoporosis. Everyone needs to take care of their bones.

• Bone Density Tests are painful and loaded with radiation? Not true. They are painless, non-invasive, and very similar to having an X-ray... but with LESS radiation.

• Those with osteoporosis can feel a lightening or weakening of the bones? Not true. There are no symptoms with this disease, and often the first sign is a broken bone (or decrease in height).

• It's all about heredity − if your mom has it, you will too? Not true. Although family history may put you in a higher risk group, it is not a sentence....

The topics of osteoporosis − and osteopenia − come up repeatedly through conversations with my clients.  And they should − bone health is critical; it affects everything.

Throughout our lives, we lose old bone and make new bone. 30 seems to be the magical age where we have arrived at our maximum bone density and strength − but what we eat and how we treat our bodies contributes to our bone health long after...  Osteoporosis (meaning "porous bone") occurs when this natural system of bone strength and health grows weak. There isn't enough bone density; so either you have lost too much bone, are not making enough bone, or you are experiencing a  combination of the two. Bottom line? Bones are greatly weakened and something as mild as a sneeze or a bump or a trip can result in a break. It is estimated that 50% of women over the age of 50 will experience bone injury due to osteoporosis.

Referred to as the silent disease, there are no symptoms to tell...

So, I came across this meme on Facebook the other day and had to smile: "Don't hate me because I'm beautiful. Hate my Pilates instructor."

Actually, I'm still smiling. You have to admit... it's kind of brilliant. The truth often is! I have been passionate about Pilates for nearly a decade now. My experience began in 2003 − and continues to grow (and guide my life in countless ways). Our essential ideology at Flow Pilates Centre celebrates Pilate's core philosophies − despite a common thread among other fitness facilities to jump on the latest trends. We honor the merits of Pilates and all its key concepts... a mind-body connection where energy flows, where moves are deliberate, where every single exercise has a purpose and a goal, and results are... obvious.

  I follow the 5 contemporary Principles of Pilates. They are the basis from which every exercise stems; they focus on position, safety, effectiveness, and mastery. BREATHING: Relaxed and focused...

You slide into the cozy corner booth; a small candle flickers with dancing light. As you browse the menu, the jumbo burgers catch your eye.  It's been a while, and just the thought of a generous, juicy burger with all the trimmings has your mouth watering.  The server arrives with a killer smile, pen in hand. "I'll have the House Special Jumbo Burger," you announce happily.

"One pink slime patty coming right up!" he responds....  

"Uh, actually... can you change that to the house salad?"  

Pink slime... doesn't really sound like something you want to ingest. However, if you heard "lean finely textured beef" − the meat industry's name for the very same thing − you probably wouldn't bat an eyelash. So, what's in a name? Well... a lot.

The processed beef product referred to as pink slime was only found in pet food and cooking oil before 2001. Then in 2001, it was approved for "limited human consumption" and added to ground beef and some processed meats...