Total Nutrition Technology


Archive for September 2013

20 High Energy Snacks for On The Go

Total Nutrition Technology 

Healthy snacks, especially on the go, are an essential part of a healthy eating plan.  Selecting the right snacks can not only keep your blood sugar stable but can help prevent you from overeating later in the day.  So instead of grabbing that muffin at the coffee shop between meetings or the bag of chips you picked up from the vending machine we have a better idea.  Keep choices nutritionally balanced picking snacks between 100-200 calories with a combination of healthy carbs, healthy fat and protein.  These smart snack choices will satisfy your hunger and more importantly keep you feeling full longer.  Your body will thank you and give you the energy you need to finish out your day strong and with a clear mind.

We've put together 20 of our favorite Super Healthy High Energy Snacks…give them a try next time you get those mid-day munchies!

  1. Fresh banana, apple or pear with 1 tbsp of peanut butter
  2. Low-Fat greek yogurt with ¼ cup granola
  3. Low-fat popcorn with dry roasted chick peas
  4. Red peppers & hummus
  5. Almonds & walnuts
  6. Rice cake with 1 tbsp almond butter
  7. Handful of cherries
  8. Hard boiled egg
  9. Edamame beans
  10. Water…sometimes thirst masks itself as hunger
  11. Sunflower seeds
  12. Cottage cheese
  13. Roasted veggie crisps & low fat cheese stick
  14. Whole grain crackers with Laughing Cow Cheese
  15. Chia bread
  16. Raisins
  17. Protein bar
  18. Tuna snack pack
  19. Celery with peanut butter
  20. Carrot sticks with Laughing Cow Cheese

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Easy-to-Grow Herbs to Help Keep Your Water Tasting Fresh Through Winter

Staying Healthy Through the Winter Months
Part One: Freshly Infused Water

As autumn sweeps in, and cooler weather to follow, many new challenges can present themselves when it comes to eating fresh. The great habits we form during summer months, like eating fresh produce, growing fresh herbs, and grilling out start to fade to classic comfort foods, hot beverages, and baking. But there are some ways to hold onto our summer health habits. In the coming weeks, I’ll highlight a few tips to help keep up the great strides we've made over the summer.

To start, let’s talk about one of my favorite topics: healthy (and tasty) hydration. We’re always trying to find ways to make sure we’re getting enough water every day; after all, some days, 8 cups of water can feel like a river! Summer (and our handy TNT infuser water bottles) definitely made it easier for us to come up with creative (and healthy) combinations to flavor our water, and break the boredom. In general, the rule of thumb is to pick a fresh fruit and a fresh herb, put them in the infuser. Some of my favorites include: lemon & rosemary, lime & cilantro, berries & mint, and apple & basil. Come fall, these herbs aren't as readily available… or are they? As it turns out, growing herbs indoors is an easy (and clean) way to stay healthy all year round. And this is the perfect time of year to start preparing your indoor "garden."

The number and variety of herbs will depend on your own preferences and space you have available. I have two windowsills above my kitchen sink which would effectively hold up to 6 herbs during the fall and winter. I typically go with my three favorites to prevent a cluttered appearance. Then, I can (and do) transplant them outside for the spring and summer. And repeat the cycle each fall. Never having to start from seed again, and never having to buy another herb plant or spice jar!

The three most prolific kitchen herbs are the ones in my own kitchen: basil, rosemary, and orange-mint. I should note that any mint variety works, I simply prefer the milder citrus flavors of the orange-mint.

To bring your herbs indoors from already existing plants is incredibly easy:
  1. Simply take a cutting (see step 2 for more information about where to make the cut) and drop the cutting like a fresh flower into a vase or cup of water.  I use leftover mason jars. In a couple short weeks, the cuttings will grow roots, and new growth ready to be consumed! To encourage continued growth, after a few weeks, you can move your cuttings (when they have visible roots) into potting soil in small pots on your window sill. You can leave the cuttings in your vases/cups/jars if you prefer, just remember to change the water every 5 days (sooner if the water looks cloudy). 
  2. Make a cut from the main plant about 4-5 inches in length, measuring from the top of that stem.
  3. Remove all the small leaves (keeping just the top 2-4 leaves) and remove any flowers that have formed. 
  4. Place the stem in a vessel of water, covering no more than 2-3 inches of the stem.Some plants have a harder time producing roots in water alone. 
  5. If you find you have some of these (most notably Thyme, Sage, Stevia, and other herbs that have a woodier stem), take the cutting as described above, wait one day to let the cut itself heal, and then plant directly into a small pot with soil. Make sure to keep the soil moist though as even these cuttings need lots of water to produce roots. 
  6. If you find aphids swarming around your herbs, simply spray a bit of cheap beer (the expensive stuff is for drinking, you know) on the leaves and soil! 

Since you’ll need to wait for new growth before you start plucking herbs for your infused water (or your favorite recipes), I like to start this “propagation” in early fall, when I can keep the main plant for at least a few more weeks. 

So there you have it -- you can keep your freshly flavored water with no added calories even in the winter. And don't forget, even though it's colder outside, you'll still need to keep up with the proper amount of water for your body to run efficiently and provide you with optimal energy, health, and vitality. To find out how much you should be consuming daily, contact your TNT Health Educator today! 

Chocolate Nut Butter Protein Balls

1 cup Rice Krispies
1/2 cup Quick Oats
1/4 cup Flax Meal
1 cup Chocolate Protein Powder
1/2 cup Honey or Agave
1/3 cup Nut Butter (Peanut butter used in picture)
2 Tbsp Water

Pour all ingredients into a larger bowl.  Mix thoroughly.  (Time to get messy!  Use your works best).  Roll into 18* protein balls placing on cookie sheet covered with Splat Mat or wax paper.  Chill for 30 minutes.  Store in refrigerator in air tight container for 1 week...but they won't last that long!  

* I used a cookie scoop to help portion out the protein balls.  They ended up about 1.5" in diameter:)

Don't forget to enter our TNT Infuser Water Bottle Giveaway!  

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Insanely Effective 15-Minute Workout l via

Everyone has 15 minutes right?  15 minutes is short enough that anyone should be able to fit this in to even the busiest of days. has put together an 'Insanely Effective 15-Minute Workout'!  Perfect for anyone, anytime!  Read all about it...

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TNT's Game Plan for Game Day

Start the Season Right With Healthy Tailgating

Angela Wilkinson appeared on Charlotte Today with her healthy game day tips for enjoying the game without the pounds.

Select the video below to watch the broadcast and stay lean on game day!

Braised Balsamic Chicken


  • 6 skinless, boneless chicken breast halves
  • ground black pepper to taste
  • 1 teaspoon garlic salt
  • 2 tablespoons olive oil
  • 1 onion, thinly sliced 
  • 1/2 cup balsamic vinegar
  • 1 (14.5 ounce) can diced tomatoes
  • 1 teaspoon dried basil
  • 1 teaspoon dried oregano
  • 1 teaspoon dried rosemary
  • 1/2 teaspoon dried thyme 


1. Season chicken breasts with ground black pepper and garlic salt. Heat olive oil in a medium skillet, and brown the onion and seasoned chicken breasts. 
2. Pour tomatoes and balsamic vinegar over chicken, and season with basil, oregano, rosemary and thyme. Simmer until chicken is no longer pink and the juices run clear, about 15 minutes. 


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Cool & Healthy Watermelon Pops

1/2 baby watermelon chopped into cubes
10 mint leaves
1/2 a lime

1. Place watermelon in blender.
2. Add juice from half a lime.
3. Add 10 or so mint leaves.
4. Pour in honey to taste. We used about 1/4 cup. Maybe less. It all depends on the ripeness of the watermelon and how sweet you like your pops.
(secret ingredient: add a pinch of salt to give the watermelon a little kick.)
5. Blend.
6. Add water as necessary.
7. Blend again.
8. Taste. Add more honey or salt if needed. 
9. Pour into popsicle mold and freeze.
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The 6 Worst Coffee Drinks

Researchers studied coffee habits in New York and found that two-thirds of Starbucks’ customers opt for blended coffee drinks over regular brewed coffee or tea. The average caloric impact of the blended drinks was 239 calories. The regular coffee or tea, by comparison, was only 63 calories after factoring in added cream and sugar.

So even if you like your coffee sweet and light, you can strip away 176 calories every day, just by making this one swap—and shed a pound and a half a month. We've tracked down the worst dessert-in-a-cup crimes against weight loss, plus much healthier alternatives. Make these swaps to turn your neighborhood coffee shop of horrors into a tasty oasis of pick-me-ups—and stick with your new choices to keep the weight coming off.

#6: Worst Chocolaty Coffee Drink
Starbucks Double Chocolaty Chip Frappuccino with Whole Milk and Whipped Cream (venti)
520 calories
23 g fat (15 g saturated, 0.5 g trans)
350 mg sodium
69 g sugars

#5: Worst Seasonal Coffee Drink
Dunkin’ Donuts Iced Gingerbread Latte (large)
450 calories
12 g fat (7 g saturated)
290 mg sodium
68 g sugars

#4: Worst Caramel-Flavored Coffee Drink
McDonalds Caramel Latte with Whole Milk (large)
330 calories
9 g fat (5 g saturated)
210 mg sodium
51 g sugars

#3: Worst “Arctic” Coffee Drink
Cosi Double Oh! Arctic Mocha (12 oz)
434 calories
22 g fat (13 g saturated)
241 mg sodium
46 g sugars

#2: Worst Hot Chocolate Drink
Starbucks White Hot Chocolate with Whole Milk and Whipped Cream (venti)
640 calories
28 g fat (18 g saturated, 0.5 g trans)
340 mg sodium
78 g sugars

#1: The Worst Coffee Drink in America
Cold Stone Creamery Lotta Caramel Latte, Gotta Have It Size
1,530 calories
85 g fat (56 g saturated, 2 g trans)
161 g sugars

For the complete article click the link.

Source: Excerpt from Men's Health Magazine - Eat This Not That

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Battling with Morning Sickness

Nausea during the first trimester is generally referred to as morning sickness, despite the chronological misnomer. As inconvenient and unwelcome as it is, morning sickness does usually go away just as quickly as it appears. The key to dealing with the hassle, is to consume foods and drinks separately and to consume as soon as the nausea dissipates. It's important to keep in mind that women who experience morning sickness can lose energy, protein, vitamins, and minerals and need to make sure that their electrolytes are balanced properly. If severe enough, encourage Mom to allow herself to be hospitalized, where they can help to rehydrate and prevent any further complications, such as ketosis.

Having Mom avoid triggers (smells, tastes, etc. that cause nausea to return) also helps. Often, the most tolerable foods are considered to be the old-fashioned BRAT diet (bananas, rice, applesauce, and toast) or other foods that have little to no fat and high amounts of easily-digestible carbohydrates. If Mom consumes small, dry meals and drinks between meals, she is also less likely to experience severe nausea or vomiting. There is no cure for morning sickness, but rest assured that whatever makes Mom feel best, is what she should do. Simply remind her that it will go away soon and it will be very worth it!

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Essential Tools To Success

TNT Gift Pack - Essential Tools To Success

Jump start your weight-loss with a TNT gift pack.  Includes all the essential tools needed to start off on the right foot.  

Insulated Cooler Bag
Infuser Water Bottle
Supplement Sample Packs

TNT has a comprehensive program for every individuals needs.  Explore which TNT program is right for you.  And when you sign up in the month of September this a-mazing essential gift pack will be all yours!

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Is Your Egg Fresh?

How to Tell if Your Egg is Old

Picture this: You’re in the midst of making banana bread. You’ve got the butter softened, the bananas mashed, the dry ingredients combined. Now you need your eggs. Gasp! They expired two weeks ago. What would you do in this situation: Use them and never look back, or hope your neighbors can rescue you with fresher eggs?

You can probably use them and never look back. If refrigerated, eggs typically stay safe well after their expiration date. But if the idea of using a slightly out of date egg makes you even the least bit nervous, here’s a simple test you can do to see if your egg is past its prime or perfectly acceptable.

The test: Fill a large pitcher or glass with water. Gently release the egg into the water. If the egg sinks, it’s still good. If it floats, it’s old.

Notice above I said floating eggs are old, not bad. Here’s why: Egg shells are porous. As eggs age, the air cell grows larger. Older eggs have larger air cells, so they float. Newer eggs have smaller air cells, so they sink. The USDA says even eggs that float may still be good. Before you toss the floater, crack it open. If it’s discolored or giving off a foul odor, it’s best to toss it. If it looks and smells like a normal egg, you’re most likely safe to use it.

See more at: - Test Kitchen Secrets
August 28, 2013 | By Kimberly Holland 

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Healthy Oatmeal Breakfast Cookies


Yield: 24 muffin cup cookies or about 3 to 4 dozen snack cookies

Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes

•2-1/2 cups rolled oats, divided (certified gluten-free, if needed) 
•2/3 cup coconut sugar (can sub brown sugar) 
•2 tablespoons flax seeds 
•3/4 teaspoon ground cinnamon 
•1/2 teaspoon baking powder 
•1/4 teaspoon baking soda 
•1/4 teaspoon salt 
•1/4 cup grapeseed, rice bran, canola or melted coconut oil* 
•1/4 cup So Delicious Dairy Free Plain Coconut Milk Yogurt 
•2 tablespoons maple syrup 
•1-1/2 teaspoons vanilla extract 
•2/3 cup dried cranberries 
•2/3 chopped pecans or 1/2 cup pumpkin seeds (see post above for other add-in options)

1.Preheat your oven to 350ºF and either grease or line 24 muffin cups (not necessary if using silicone muffin cups) or line a baking sheet with parchment paper or a silicone baking mat. 

2.Place 1 cup of the oats, sugar (if using coconut sugar), and flax seeds in a spice grinder or food processor and whiz until powdered. Pour the mixture into a mixing bowl. 

3.Stir in the cinnamon, baking powder, baking soda, and salt, until well combined. 

4.Add the oil, yogurt, maple, and vanilla, and whisk to combine. 

5.Fold in the remaining 1-1/2 cups whole oats, cranberries, and pecans. It will be a chunky mixture.

6.For (my favorite) muffin cup cookies, press 2 tablespoons of the dough into each cup using damp hands. For little cookies, drop by the tablespoonful onto your baking sheet – they won’t spread much.

7.Bake the muffin cup cookies for 15 to 20 minutes. Bake the little cookies for about 12 minutes. 

8.Let them cool in the cups or on the baking sheet for 10 to 15 minutes (they will firm up and be easier to handle), before removing them to a plate or cooling rack.

Coconut Oil Conundrum: If using coconut oil, be sure that your yogurt is brought to room temperature. Cold ingredients will result in solid bits of coconut oil!

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Asparagus Rollups

Serves 4

Low Fat Ham or Turkey from deli, sliced thin - 1/2 lb.
Low-fat cream cheese - 1/4 cup
16 asparagus spears

Take two slices of ham or turkey and place them on a baking sheet. Spread with cream cheese and then place an asparagus spear on top and roll it up tightly. Repeat for each asparagus spear, then bake them for about 20 minutes at 350 degrees.

**Each roll-up has a mere 30 calories, a delicious appetizer that sneaks in some veggies, too. 

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Chip Dip - So Healthy So Good

Dr. Oz's Healthy 7 Layer Dip

4 cups shredded lettuce
3 medium ripe avocados mashed and mixed with 2 tbsp lemon juice
1 1/2 cup Greek yogurt mixed with 1 package low-sodium taco seasoning mix 
1 can black beans
3 medium diced tomatoes
2 cans sliced olives
8 oz 2% cheddar cheese


Starting with the lettuce on the bottom of a bowl, add each layer on top of the next, ending with sprinkling the cheese on top. Alternate one celery stick with each whole grain chip to cut your calories in half.
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Clean Eating Triple Berry Oatmeal

Makes 1 serving

1/2 cup Quaker Old Fashioned oatmeal
1/2 cup “Triple Berries” (Blueberries, raspberries and blackberries)
2 tablespoons flaxseed meal
1/4 cup skim milk (non-dairy milk works too)

1.Cook oatmeal as directed.
2.Slightly thaw berries (if frozen) in microwave (1 minute at 40% power)
4.Add Flaxseed meal and triple berries to bowl.
5.Add cooked oatmeal and milk and stir thoroughly.
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Cheesy Broccoli Quinoa

Servings: makes 4 servings

Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes

1 cup quinoa, well rinsed
1 1/2 cups vegetable broth or water
2 cups broccoli, chopped
1 cup cheddar, shredded
salt and pepper to taste

1.Bring the quinoa, broth and broccoli to a boil over medium heat, reduce the heat and simmer covered until the broth has been absorbed and the quinoa is tender,about 13-17 minutes.

2.Mix in the cheese, let it melt and season with salt and pepper.

Source: The Cooking Closet - Kevin Lynch

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Dumbbells! A Really Smart Buy

5 Tips on Buying the Adjustable Dumbbells for Home Workouts

The adjustable dumbbells are excellent training investments for a home that are simple and easily adaptable and inexpensive.

For a starter the adjustable dumbbells are good to go for, since they give you more exercise choices and force each side of the body to support its own weight.
 In your search for a suitable adjustable dumbbell, you will come across a wide range of selections that you may get into a case of dilemma on which choice to go for.

The various produces may have attractive features that can make you be easily convinced to go for them, not knowing that they might not suit them during exercise. As for these reasons you ought to be keen when buying the adjustable dumbbells.

Here are Five important tips you need to bear in mind when buying the adjustable dumbbells include the following:

1. Know how  the adjustable dumbbells function:
 some people simply purchase items without bothering how they are used to ensure safety.  Take your time to learn how to handle them in a proper manner, even though they are easy to use.

2. Plan for the purchase:
 Before you set to buy anything it is always good to design a plan for it. this gives you time to consider purchasing  the best adjustable dumbbells for the fortune. It will be like a great loss if you make a swift choice and it happens that the selection did not fit your preferences.

3. Space:
 The area of your exercise if not too large, you should consider buying adjustable weights that can comfortable allow the movement of your arms without the risk of knocking down things around.
 Their storage space should also be a priority in the issue of  space, even thought the adjustable dumbbells do not occupy  a considerable amount of space.

4. The make and construction:
This has to do with the durability and the quality of the adjustable dumbbell that you wish to buy. The dumbbells you opt for should be made of high-end raw materials with superior quality for longer durability.
 Its lock system should be a consideration concerning the make and construction of the adjustable dumbbell as it concerns your security during exercise.

An adjustable dumbbell with poor lock system is prone to causing accidents as the dumbbells may fall off accidentally and injure you. Ensure that the locks of the adjustable dumbbell equipment is hard and has minimal wearing and tearing chances. During the workouts, the handles do play a very important role as it is where you hold your grip.

When doing the checks on your choice of adjustable dumbbell, you should try to tease the handles to make sure they offer a firm grip.

5. Price:
Some people get the notion that the price of the adjustable dumbbells suggest a form of luxury. They therefore go for very expensive makes without bearing in mind the functionality of the equipment. When making your selection, you should not be drifted by the prices as some of the very expensive equipments actually do not much their performance.

by David Schulze 

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Chobani Healthy Conversion Chart

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Lift a Little: The Best Osteoporosis Exercises

At any age, exercise is essential for maintaining healthy bones. If you exercised regularly as a child and young adult, you probably helped maximize your bone production, most of which occurs by age 35. If you continued to exercise into middle age and beyond, you probably helped reduce your risk of developing the bone-thinning disease osteoporosis.

Still, it's never too late to start a bone-healthy exercise program, even if you already have osteoporosis or are at high risk of developing osteoporosis.

For years, we've thought we understood osteoporosis: it's a disease in which the bones become more and more fragile as they lose density, usually due to aging, menopause, and other factors like lack of calcium and vitamin D in the diet. But today, advances in research are shedding new light on osteoporosis, which is predicted to affect as many as half of all Americans over age 50 by the year 2020. From diagnosis to prevention to osteoporosis treatment, new research is turning our old understanding...

Although people with osteoporosis may believe that exercise increases the risk of injury from broken bones, the truth is quite the opposite. A regular, properly designed exercise program may actually help prevent the falls and fall-related fractures that so often result in disability and premature death. That's because exercise strengthens bones and muscles, and improves balance, coordination, and flexibility, which is especially important for older adults and people who have been diagnosed with osteoporosis.

According to the National Osteoporosis Foundation, the best exercises for building and maintaining bone density are:
Weight-bearing exercise, such as walking, that makes you work against gravity while staying upright.
Muscle-strengthening exercise, such as weight lifting, that makes you work against gravity in a standing, sitting, or prone position.

Nonimpact activities such as balance, functional, and posture exercises also may benefit people with osteoporosis. Although these exercises don't build or maintain bone density, they may increase muscle strength and decrease the risk of falls and fractures.

Medical Evaluation Is Key

If you have osteoporosis or are at risk of osteoporosis, most experts believe that supervised weight-bearing exercise and strength training exercise is safe and effective. Studies of postmenopausal women report that aerobic, weight-bearing, and strength training exercise can increase bone mineral density in the spine, and that a simple walking program can increase bone mineral density in the spine and hip.

Before beginning any exercise program, it's important to undergo a thorough medical examination to determine which activities are safe for you.

There is no single exercise regimen that's best for everyone with osteoporosis. Each regimen should be specifically tailored to the individual patient based on a medical evaluation of:
fracture risk
muscle strength
range of motion
level of physical activity

During the evaluation, your doctor also will consider any other chronic conditions that can affect your ability to exercise, such as obesity, high blood pressure, and heart disease. If you're at risk for osteoporotic fracture, the National Osteoporosis Foundation recommends that your doctor refer you to a specially trained physical therapist for a through physical assessment and exercise prescriptions that focus on body mechanics and posture, balance, gait and transfer training, resistance weights, and progressive aerobic activities.

Weight-Bearing Exercises for Osteoporosis

If your doctor determines that it's not safe for you to perform high-impact weight-bearing exercises, he or she may recommend low-impact weight-bearing exercises that are less likely to cause fractures and also build and maintain bone density. These include:
elliptical training machines
low-impact aerobics
stair-step machines
walking (either outside or on a treadmill machine)

If you're new to exercise, or haven't exercised for awhile, you should aim to gradually increase your level of weight-bearing exercise to 30 minutes per day on most days of the week.

Muscle-Strengthening Exercises for Osteoporosis

Programs that maintain muscular strength can slow the loss of bone mineral density associated with osteoporosis, and may help prevent fall-related fractures. Examples of muscle-strengthening exercises include functional movements such as standing and rising on your toes, lifting your own body weight, and the use of equipment such as:
elastic exercise bands
free weights
weight machines

Experts recommend performing strength-training exercises two to three days per week.

Nonimpact Activities for Osteoporosis

Certain nonimpact activities can improve your coordination, flexibility, and muscle strength and reduce your risk of falls and fractures while increasing your mobility and overall quality of life.

Balance exercises such as Tai Chi can strengthen your leg muscles, and help you stay steadier on your feet. Posture exercises can improve your carriage, reduce the "sloping" shoulders associated with osteoporosis, and decrease your risk of fractures, especially in the spine. Functional exercises can improve your ability to perform everyday activities such as getting in and out of bed and chairs, and climbing stairs.

Balance, posture, and functional exercises can be performed daily.

Nonimpact programs such as yoga and Pilates can improve strength, balance, and flexibility in people with osteoporosis. But some of the movements associated with these programs -- including forward-bending exercises -- can increase the risk of fracture. If you're interested in such programs, ask your physical therapist to tell you which movements are most likely to be beneficial or harmful.

Although exercise can benefit almost everyone with osteoporosis, it's important to remember that it's only one component of an overall treatment program. Other essential lifestyle recommendations include a diet rich in calcium and vitamin D, maintaining a normal body weight, and avoiding tobacco use and excessive alcohol consumption. You also may require osteoporosis medications to either build or maintain bone density. By working with your doctor, you can develop an osteoporosis treatment program that's right for you.

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5 Benefits of Lemon Water

It's "HEALTHIER" than you think.

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