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Better Bones Blog
Dr. Susan E. Brown

Challenge 10: Hopping for Health

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susancircleEvery day is a new opportunity to grow and transform our body, mind and spirit.
When we slow down to listen to the wisdom within us — and in the world around us
— wonderful changes can occur.

To help you get started, I’ll share a weekly “Transformational Challenge” that can
bring both growth and joy into your life. I’ll also be focusing my attention on
the challenge right along with you, so I would love to hear about your experiences.

Yours in Health, Susan

Like Our Facebook Page for the Latest News!

Hip bone strength is maintained through the impact that occurs while walking.

Increasing the impact load stimulates the bone to grow stronger.

This week’s transformational challenge is to stimulate hip bone growth by doing two-legged hopping  50 times in the morning and 50 times in the evening. Or you can do 50 heel drops each time.

kangaroo-stop

Bonus: Do these outside in a pretty place!

 

 

Better Bones Blog
Dr. Susan E. Brown

Challenge 9: Fermented Foods

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susancircleEvery day is a new opportunity to grow and transform our body, mind and spirit.
When we slow down to listen to the wisdom within us — and in the world around us
— wonderful changes can occur.

To help you get started, I’ll share a weekly “Transformational Challenge” that can
bring both growth and joy into your life. I’ll also be focusing my attention on
the challenge right along with you, so I would love to hear about your experiences.

Yours in Health, Susan

Like Our Facebook Page for the Latest News!

Take Care of Your Internal Compost Heap!

The human body has ten times more bacteria cells than human cells. These bacteria support health in many ways, and recently a healthy balance in bacteria has been associated with greater bone strength. Eating fermented foods (probiotics)  is the time-honored way humans get these bacteria.

This week’s transformational challenge is to incorporate at least one fermented food into your diet each day. This could include sauerkraut, yogurt, kefir, miso, true pickles, kimchi, apple cider vinegar with mother, or aged cheeses. Here is a great mango-ginger chutney recipe from Cultures for Health.

mango_chutney_200px

 

Bonus: Try making your own ferments!

 

Better Bones Blog
Dr. Susan E. Brown

Challenge 8: Meditation

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susancircleEvery day is a new opportunity to grow and transform our body, mind and spirit.
When we slow down to listen to the wisdom within us — and in the world around us
— wonderful changes can occur.

To help you get started, I’ll share a weekly “Transformational Challenge” that can
bring both growth and joy into your life. I’ll also be focusing my attention on
the challenge right along with you, so I would love to hear about your experiences.

Yours in Health, Susan

Like Our Facebook Page for the Latest News!

Meditation is an ancient practice to reduce stress and to optimize mental and physical health.

Quieting the mind on a regular basis reduces stress hormones and helps build bone.

This week’s transformational challenge is to spend five minutes each day in silence, paying attention to your breath, and setting aside all other thoughts. Find a comfortable space, set a timer, and explore the benefits of silence!

meditation

Bonus: Here is a  sample from Dr. Brown’s Meditation CD. Enjoy as Dr. Brown guides you through the Alkalizing Breath Meditation!

Better Bones Blog
Dr. Susan E. Brown

Challenge 7: Honor Mother Earth

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susancircleEvery day is a new opportunity to grow and transform our body, mind and spirit.
When we slow down to listen to the wisdom within us — and in the world around us
— wonderful changes can occur.

To help you get started, I’ll share a weekly “Transformational Challenge” that can
bring both growth and joy into your life. I’ll also be focusing my attention on
the challenge right along with you, so I would love to hear about your experiences.

Yours in Health, Susan

Like Our Facebook Page for the Latest News!

Give back to Mother Earth as she gives to you.

This week’s transformational challenge is to take a bag on your daily walk and pick up any trash you might see lying around. You might be surprised to see others follow your lead and start doing the same!

mother-earth

 

Bonus: Each time you pick up a piece of trash, take a moment to note the beauty of Mother Nature and how much nicer she looks without the litter!

And listen to Mother Nature.

 

Better Bones Blog
Dr. Susan E. Brown

Challenge 6: Back Extension Exercise

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susancircleEvery day is a new opportunity to grow and transform our body, mind and spirit.
When we slow down to listen to the wisdom within us — and in the world around us
— wonderful changes can occur.

To help you get started, I’ll share a weekly “Transformational Challenge” that can
bring both growth and joy into your life. I’ll also be focusing my attention on
the challenge right along with you, so I would love to hear about your experiences.

Yours in Health, Susan

Like Our Facebook Page for the Latest News!

Build Your Backbone!

Strong back muscles indicate strong spinal bones.

This week’s transformational challenge is to spend five minutes each day strengthening your back with this back exercise from the Mayo Clinic. It is a great exercise to build stronger spinal muscles and spinal bone. And it dramatically reduces risk of spinal fracture.

back-extension

Bonus: Up the ante! Do this exercise with a book bag on your back or in a weighted vest.

Better Bones Blog
Dr. Susan E. Brown

Challenge 5: Kreative Kitchen

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susancircleEvery day is a new opportunity to grow and transform our body, mind and spirit.
When we slow down to listen to the wisdom within us — and in the world around us
— wonderful changes can occur.

To help you get started, I’ll share a weekly “Transformational Challenge” that can
bring both growth and joy into your life. I’ll also be focusing my attention on
the challenge right along with you, so I would love to hear about your experiences.

Yours in Health, Susan

Like Our Facebook Page for the Latest News!

Variety Is the Spice of Life!

This week’s transformational challenge is to develop a tasty new salad dressing using bone building olive oil and some alkalizing herbs.

homemade-salad-dressing

 

Bonus: Share your recipe on our Facebook page.

Better Bones Blog
Dr. Susan E. Brown

Challenge 4: A Random Act of Kindness

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susancircleEvery day is a new opportunity to grow and transform our body, mind and spirit.
When we slow down to listen to the wisdom within us — and in the world around us
— wonderful changes can occur.

To help you get started, I’ll share a weekly “Transformational Challenge” that can
bring both growth and joy into your life. I’ll also be focusing my attention on
the challenge right along with you, so I would love to hear about your experiences.

Yours in Health, Susan

Like Our Facebook Page for the Latest News!

It’s the law. The energy we give out comes back to us. Just try this random act of kindness challenge and see what comes back to you!

This week’s transformational challenge is to look for an opportunity each day to perform one random act of kindness.

randomact1

This could include:

  • encouraging someone who needs it
  • sending a homemade card
  • volunteering at a community event
  • cooking for someone in your neighborhood

You will know when the opportunity presents itself.

Bonus: Share with us one of your random acts of kindness and let us know how it felt! (Leave your comment on our Facebook page.)

power up your walking
Dr. Susan E. Brown

Challenge 3: Power Up Your Walking

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susancircleEvery day is a new opportunity to grow and transform our body, mind and spirit.

When we slow down to listen to the wisdom within us — and in the world around us
— wonderful changes can occur.

To help you get started, I’ll share a weekly “Transformational Challenge” that can
bring both growth and joy into your life. I’ll also be focusing my attention on
the challenge right along with you, so I would love to hear about your experiences.

Yours in Health, Susan

Like Our Facebook Page for the Latest News!

Walking is a great way to build bone as well as aerobic capacity.

If you step up the pace, you will benefit even more. A mile in 15 minutes is considered an aerobic activity and is better for bones than walking slowly. Just walking for 30 minutes a day has been shown to reduce hip fracture risk by 40%. Speed walking is even better!

This week’s transformational challenge is to aim for two 15-minute miles each day. At this pace the exercise is aerobic as well as bone building.

 

Bonus: Do this activity wearing your weight vest or using hand weights to add impact to your steps.

try a new alkalizing food!
Dr. Susan E. Brown

Challenge 2: Try a new alkalizing food!

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susancircleEvery day is a new opportunity to grow and transform our body, mind and spirit.
When we slow down to listen to the wisdom within us — and in the world around us
— wonderful changes can occur.

To help you get started, I’ll share a weekly “Transformational Challenge” that can
bring both growth and joy into your life. I’ll also be focusing my attention on
the challenge right along with you, so I would love to hear about your experiences.

Yours in Health, Susan

Like Our Facebook Page for the Latest News!

Alkalizing is an amazing way to build bone strength and enhance overall health.

This week’s challenge is to cook an alkalizing meal using bean/legumes/pulses as the

protein with two cups of alkalizing vegetables and a root crop.

Short on ideas? Here is a lentil recipe we

really like!

 

Bonus: Cook this meal for a friend!

Better Bones Blog
Dr. Susan E. Brown

Challenge 1: Dance Bone Building Boogie

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susancircleEvery day is a new opportunity to grow and transform our body, mind and spirit.
When we slow down to listen to the wisdom within us — and in the world around us
— wonderful changes can occur.

To help you get started, I’ll share a weekly “Transformational Challenge” that can
bring both growth and joy into your life. I’ll also be focusing my attention on
the challenge right along with you, so I would love to hear about your experiences.

Yours in Health, Susan

Like Our Facebook Page for the Latest News!

Lively dancing invigorates the mind, body, spirit and bone! This week’s challenge is to daily do this amazing bone-building boogie developed by Craig Revel Horwood:

How many moves can you get in 5 minutes? Bonus: Invite a friend to join you!