• Road Racing

    This summer I have been road racing a lot.  Road races are such a blast.  There are usually thousands of people all out to run the streets of wherever the race is while hundreds of more people come out to cheer.  One of the most fun ones that I did was the wharf-to-wharf race in Santa Cruz.  It was such a party!  There were over 15 bands on the 6 mile course blasting music while other spectators were screaming encouraging cheers at all of the runners.

    My goal was to be one of the top four runners because there was only prize money for 1st through 4th.  I knew it could be tough because there were a lot of East African runners competing, and they are always the toughest competitors.  At the beginning of the race I must not have warmed up enough because my legs felt really bad.  While I came through the first mile in 5:12, it felt like I had just run a 4:45.  The front pack was well ahead of me before I knew it as my pace dropped to about a 5:20.


  • Alcohol and Bone Health

    Bright and early yesterday I heard NPR report the results of study of women who stopped drinking alcohol for 2 weeks. The researcher measured the bone turnover markers and concluded that the alcohol had the effect of slowing the bone remodeling process.

    Red flags went off for me – but I listened to the end of the report and thankfully the author included a quote from a scientist who admits that studies can be misinterpreted and we must be careful about the impact of their conclusions and the messages we might send.

    OK – excellent. Crisis averted.

  • Nutrition for Your Bones

    Watching the Olympic Trials coverage this past month has been so inspirational.  Obviously I loved watching the track and field, but the swimming and gymnastics were also so cool.  The athletes competing were all America’s best and they clearly had been working so hard to get where they were.  Additionally watching the joy on the faces of the athletes who made the Olympic team made me want to get out there and train harder.

    Granted that all of the athletes training for the Olympics are all training for their own specific events, they all share the same discipline and dedication.  One of the aspects that athletes at this high a level have to focus on is their nutrition.  Swimmers for example have to eat like 8 thousand calories a day because they are in the pool so much! I know personally as a competitive runner that we have to eat so much more food to support our training and most of us make sure that it is all healthy food full of nutrients and healthy fats.  Also, making…

  • Summer Training and Summer Nutrition

    Summer is here!  I love this time of year!  The very beginning of summer is the best.  Three months ahead of vacation, sun and fun.  My summer running training is always a blast also.  I love the feeling of getting up early to avoid the heat and finishing my runs with the sun beating on my back.

    This summer my training kicks of with preparation for the Olympic trials 10k, which will be held in Eugene, Oregon.  My legs have been feeling great and my workouts have been a breeze so I can’t wait!  The race will be on the track, so that means 25 laps!  As I have gotten older, this race scares me less and less because of the strength that I have built over the years, especially now that I have done a marathon.  When I was in college though, I will never forget toeing the line for my first 10k on the track.   I was so scared!  When the gun goes off however and the race starts at a steady pace (rather than a sprint), I quickly learned that I need to just find the right…

  • Ups and Downs

    Lately my races haven’t been quite as fast as I would like them to be. Since running my first marathon this past January, it has taken me much longer than I thought it would to recover. While my times have still been good and I have even won a few races since the marathon, I just thought that I would be performing at a slightly higher level. When I get stuck in a rut like this, it reminds me to take a step back and look at the situation in a different perspective. I remind myself that a few races that are sub par don’t really matter in the grand scheme of life. I remember that I have two beautiful, healthy children to come home to (along with a very, loving husband) after every run, workout and race.

    There is so much more to life then just our athletics. Sometimes its hard to think that life will go on after a bad race or loss in any other type of sporting event. We must always remind ourselves that in the bigger picture, it really doesn’t matter. We eventually…

  • Volunteer Interview with Christi Idavoy

    Dark chocolate has the highest cocoa content, which means it has the highest levels of antioxidants – specifically, flavonoids – which are molecules that can prevent some forms of cell damage.

    What? No walking boot?

    tranges and colleagues analyzed the chocolate consumption of 1,153 people aged 18-69 who were part of the Observation of Cardiovascular Risk in Luxembourg (ORISCAV-LUX) study.

  • The Olympic Trials

    I ran my first marathon in the Olympic trials this past January and it was a blast! In order to participate in the race you have to run a certain time in either the marathon or the half marathon to qualify. I was able to qualify by running a half marathon (because I had never run a marathon leading into the race) only four months after having my daughter. The training into the race was intense! I was running up to 90 miles week to prepare and some of my workouts seemed nearly impossible on paper.

    Training for the race was not only running lots of workouts, but also paying attention to my nutrition. There were times in my past during high school and college when I would neglect the importance of nutrition and this led to many problems, such as loss of my period and a negative impact on my athletic performance. While training for the marathon, I was not only adamant about eating lots of extra healthy fats, proteins, carbs, leafy greens and fruit, but I was very serious about taking…

  • An Interview with Sherri Betz: Spreading the Word of Bone Safe Exercises

    Another one of our amazing American Bone Health representatives is Sherri Betz, owner of TheraPilates in Santa Cruz.  Sherri is a physical therapist who started working with American Bone Health five years ago, because she was interested in promoting safe bone health exercises for people with osteoporosis. Sherri loves her affiliation “American Bone Health’s message is unbiased and evidence-based.  They have an incredible Medical and Scientific Advisory Board that sorts through the research and claims in bone health, so their information is always accurate, timely and helpful for patients

    In addition to providing education programs in her community, Sherri serves on the Professional Education Committee and the Board of Directors. She advocated for using technology for reaching more people and helped launch a podcast series for doctors. She also reviews applications from exercise professionals who wish to be listed as bone-safe…

  • Tertiary Prevention of Bone Disease

    In my last two blogs, I discussed primary and secondary prevention of bone disease. Can you guess what this week’s blog is going to be about….? DING DING DING!! You are right! Today, it’s about tertiary prevention of bone disease.

    Tertiary prevention is treating the result of the disease that has occurred. So in the case of osteoporosis, when you have suffered from a bad fracture or broken bone. Tertiary prevention is all about preventing fractures.

    Fractures from osteoporosis can be debilitating. However, there are also fractures from osteoporosis that seem ordinary (like a wrist fracture) or silent (like a vertebral fracture). Anyone over the age of 45 who has a fracture that occurred with little trauma — officially a “fall from a standing height” should be further evaluated for osteoporosis. Anyone who has lost more than 1½ inches of height could be having silent vertebral fractures and should be evaluated.

  • Interview with Jenna Zaffino

    Jenna Zaffino, one of our trained volunteers in Chicago owns a Pilates studio and has transformed her program to better help clients with osteoporosis and low bone mass.

    Jenna came to American Bone Health because she had a client with osteoporosis who did not want to go on drug treatment and she wanted to better understand the disease and how Pilates could help.  Since her training, Jenna says that she has learned so much about osteoporosis and is able to have more informed conversations with her clients, saying  “I’m now able to take better care of my clients with bone density issues in a safe manner.”

    Jenna has been very active with American Bone Health once she learned how useful our information is to consumers.  She is working with her Pilates studio to create bone safe pilates workshops where they…