Bone Healthy Diet

Bone Healthy DietBone healthy Diet? EEK! One more thing to worry about? What ever happened to “these are our golden years”?. Sounds like more bad news but it’s not. True, our bodies can lose up to 40% of their bone mass in the 10 years following menopause. And true, if we don’t do something we could easily end up with osteoporosis. But also true, the fix for this is both easy and delicious.

It’s important to get enough calcium, Vitamin D in your bone healthy diet.  As we age  bodies become less efficient at absorbing these nutrients.

Here are some recommendations.

If you’re 50 or over you should make sure you’re getting a total calcium intake of at least

1200 milligrams daily and a Vitamin D intake of at least 800 to 1000 units daily.

Here are some sources of dietary calcium:

  •  Dairy Products including milk, yogurt and cheese
  • Nuts such as almonds and various green vegetables such as broccoli
  •  Fish with bones such as sardines, and mackerel and calcium fortified juices and cereals.

So, yogurt with fruit, almonds and maybe even a little cereal sounds like lunch. So does a salad with sardines, and a little raw broccoli. How about a nice piece of fish with a smaller salad. You might try some cheese and fruit with a glass of fruit juice. OK, wine. You get the idea. Get your calcium from food and you don’t have to take supplements. But if you do, most people have a better time digesting calcium citrate than calcium carbonate, but they both work fine.

Sources of Vitamin D include:

  • Fatty fishes such as salmon and mackerel and Vitamin D enriched milk, juices and cereals.
  • Although your skin can make vitamin D when exposed to sunlight, sun block prevents vitamin D production.

By now you’re making up your own healthy bones recipes so I don’t have to suggest a Salmon, mackerel, milk, fruit juice and cereal smoothie do I?

But if you’re like most people and wear sun block and don’t get enough D in your diet you’ll need to take a supplement to get your 800-1000 units of Vitamin D.

MORE BONE HEALTH DIET DO’s

Research suggests nutrients such as magesium, potassium, Vitamins A, K & C found in certain vegies and fruits may help foster better bones. It is recommended to eat about 12 ounces of fruit and 16 ounces of vegies daily.

Here is a list for your concoctions:

  • Magesium include: Raisins, potatoes, sweet potatoes, plaintains, squash, artichokes, beet and collard greens.
  • Potassium include: Oranges, orange juice, bananas, prunes, papaya, avocados and tomatoes.
  • Vitamin A: Mangoes, cantaloupe, carrots, sweet potatoes and spinach
  • Vitamin K: Spinach, brussels sprouts, cabbage, kale, collard, turnip and mustard greens.
  • Vitamin C: Oranges, pineapples, payayas, grapefruits, lemons, strawberries, red and green peppers, broccoli and brussel sprouts and cauliflower.

BONE HEALTHY DIET NO’s

One bit of bad news is too much alcohol or caffeine can add to bone loss; and soft drinks particularly colas that have both caffeine and phosphorous (bad for your bones) may be a double whammy.

So that’s my quickie eating for your bones report. Don’t try that smoothie; it’s nasty.

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Holiday Moderation: Bah, Humbug!

Holiday ModerationHoliday Moderation? Really.

It’s starting again. All that advice about how not to gain weight, how to reduce stress and how to stay on your fitness program during the holidays. Well good luck with that. For years I’ve been giving out advice of my own. Moderation I’ve always say, “Just take a little taste of everything”.

Exercise on holiday mornings. Huh? Well, I’m throwing up my hands this year, kind of.
I’m not going to tell you to just take a little taste of pie when you really want to eat the whole piece, nor to bypass that great stuffing that you only eat once a year. Life is short and this behavior is not the culprit anyway. The fact is holidays are a time to embrace life, be social and enjoy activities bordering on the excessive.
And when you come right down to it, it’s not what you do during the holidays, it’s what you do the rest year.

Holiday Moderation Tips:

So, if you really need to hear about holiday moderation in your daily life, here goes.
Know that every pound equals 3500 calories and all calories are not created equal. Some are more nutritious than others and some are downright empty. Try to make healthy food choices, watch your portion size and read your labels.
Get at least a half an hour of moderate exercise most days of the week.
Take a few minutes to do something for yourself, something you like, every day.
For instance, every morning when I get up, I kiss my cat.

If you’re already doing this then you’ve got nothing to worry about this holiday season.
If not, you have my humble suggestion for a New Year’s resolution.

And if you need a little nudge my Holiday Workouts Kit is a Great Buy!

For a gift that keeps on giving for a lifetime, check out my holiday 50% discount  on all my products. Put MOVENOW AT CHECKOUT GOOD UNTIL 1/30/17

TAKE CHARGEsnow-banner-2015-9638.pgTAKE CHARGE OF YOUR HEALTH! SHED THOSE HOLIDAY POUNDS!

EASE IN, BECOME MOBILE, GET STRONG, LIVE LONG!

For more info on health and wellness programs please visit www.mirabaiholland.com

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Lose Weight Now: Talking Off The Pounds!

Lose Weight Now

Lose Weight Now: Talking Off The Pounds!

Was it Einstein who said “I talk to myself in order to have an intelligent conversation”?
Maybe it was Buddha.

Anyhow, I’m in a conversation with myself right now. I’m trying to lose weight and knock off a few pounds before the holiday season. (If you think being a fitness pro makes you immune think again) and I find talking to myself is not so crazy. We all need a support system. Mine happens to be me.

Lose Weight Now: Talking Off The Pounds!

Here a Talking Yourself Thin Video


Lose Weight Now: Talking Off The Pounds!

Every night before I go to bed, I have a little chat with myself. I plan my meals for the next day and approximate calories, and the type of exercise I am going to do. I like to switch it up so I’m not doing the same thing every day, which sometimes requires a little more planning.
I get my workout clothes and other stuff ready the night before so I have no excuse and I tell myself what a good idea that was.
Although I teach exercise classes and coach clients, my body has gotten use to that, so when I want to lose weight, I need to do more.
For motivation, I talk to myself about a piece of clothing I’m determined to get into.
I put myself on a realistic, achievable timeline. So, if I’m trying to lose five pounds I give myself about 5-6 weeks.
Now this sounds like I’m really in charge doesn’t it? But I’ve learned to expect the unexpected which might deter me and get me off my weight loss plan.

For instance, this morning my husband brought home a bag of bagels for breakfast.
As soon as I saw them, calorie numbers started to flash in my brain. So instead of denying myself all together, I told myself I could have a serving that would equal the calories, if not the nutrition, of the oatmeal I was about to prepare. And I must say I savored every bite.

As I ate my half a bagel watching my husband eat a bagel and half, I told myself that I made the right choice. I had my taste, and I was thankful for it, and I wanted to lose weight and get those pounds off more than I wanted the rest of that bagel.

So put your own Weight Loss Plan in place and lose weight now.

If you are looking for some support, why not try talking to your best friend, you!

For more information on women health and fitness and in home exercise programs for women check out  www.mirabaiholland.com

And if you need a little nudge my Holiday Workouts Kit is a Great Buy!

For a gift that keeps on giving for a lifetime, check out my holiday 50% discount  on all my products. Put MOVENOW AT CHECKOUT GOOD UNTIL 1/30/17

TAKE CHARGEsnow-banner-2015-9638.pgTAKE CHARGE OF YOUR HEALTH! SHED THOSE HOLIDAY POUNDS!

EASE IN, BECOME MOBILE, GET STRONG, LIVE LONG!

For more info on health and wellness programs please visit www.mirabaiholland.com

 Follow Mirabai Holland, Certified Health Coach & Certified Exercise Physiologist:

 

 

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HEALTHY HOLIDAY TREATS FROM VERMONT!

Healthy holiday treats. Really? We all seem to suspend our healthy eating habits during the holidays. Maybe rightly so. There are so many delicious temptations. Go ahead I say. The holidays come but once a year. However, not all treats are created equal. Here are three healthy holiday treats to add to add to your list with a little less guilt.

HEALTHY HOLIDAY TREATS

Healthy HolidayTreatsGreat Tasting Honey  Champlain Valley Apiaries, Middlebury, Vermont has been producing high quality honey since 1931. Their honey is extracted from blossoms of clover and alfalfa and comes in crystallized and liquid form. Their crystallized honey retains all its vitamins, and nutrients because it is neither heated nor filtered. And the flavor is wonderfully light and delicate making it a perfect ingredient to use in cooking or to simple spread on a piece of whole grain toast. And I like the liquid in my cocoa.

For an extra health boost try Charles’ Royal Blend, a combination of crystallized honey, 10 grams Bee Pollen, and 10 grams of Royal Jelly.

Available online at www.champlainvalleyhoney.com

 

Healthy Holiday TreatsDeliciously Pure Handmade Jams & Preserves

Side Hill Farm, Brattleboro, Vermont produces all their jams & preserves with small batches of fruit, sugar and nothing else. There are no preservatives, pectin or other thickeners.  There’s just enough sweetness so as not to camouflage the fresh taste of the fruit. It comes through strong and pure whether you put some into your yogurt or just eat it plain for a quick healthy treat.  There are many wonderful flavors to tickle your palate. Wild Blueberry, Blackberry, Apricot Orange Marmalade, and Strawberry are available online at http://www.sidehillfarmjam.com

For more exotic flavors like Mango Habanero, Hot Red Pepper or Cinnamon Pear call 1-802-254-2018.

Healthy Holiday TreatsMorse Farm Maple Sugarworks                   200 Year Old Maple Syrup? Not exactly. But Morse Farms, Montpelier, Vermont has been making its Maple Syrup for 200 years. They are part of the reason why Vermont Maple Syrup is the standard by which all syrups are judged. “We think you can taste eight generations of experience in our products.” Their 100% pure Maple syrup is rich in calcium, potassium, B vitamins and niacin. It comes in 4 different grades of syrup from light to full body taste: Vermont Fancy Grade, Grade A Medium Amber, Grade A Dark Amber, and Grade B. I dribble it on my cereal in the morning and use it in my baking.

Available online at www.morsefarm.com 

BTW I don’t having any stock or financial interest in any of these companies. I just like this stuff.

And, after indulging, burn some of  those calories off with one of my workouts. Check them out at www.mirabaiholland.com 

Happy Holidays!

Send YOUR favorites to askmirabai@movingfree.com

 

 

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Scary Obesity Study

 

Mirabai Holland Picking Organic Foods at the Sarasota Farmer's Market

Mirabai Holland says “What a wonderful melon!”

Fitness=Longevity. We all know that. But a *scary obesity study proves we’re ignoring the wakeup call. Why will there be a 33 % increase in obesity and a 130% in severe obesity in the next 20 years?

There’s an atmosphere of over indulgence created by the people who want to sell us stuff. More is better. Bigger is a sign of your success. It’s UPSCALE and we’re taking it quite literally. Hey I like stuff, but it’s gone too far. And it’s gotten uncomfortable.

Between the human cost in quality of life and the astronomical predictions for health care costs, a realistic approach to sustainable wellness has to be the next trend.

It’s like global warming. If we don’t do something about it, we’re done for.

The Institute of Medicine recognizes this cultural trend and has come up with some pretty stiff recommendations for government, corporations and individuals. They want to establish guidelines for healthy meals in schools, restaurants and public events. They want corporations to start marketing healthier food to children, and they want us all to exercise daily.

Exercise more, sure. Eat healthier, a no brainer but to actually find the sustainable way to keep doing it and then to instill the people you love around you to do it too goes much deeper.

Here are a couple of things you can start with. Fresh produce, organic if you can afford it. It can get pricey. Read labels. I remember going to the grocery store with my mom a few years before she died. She thought of herself as a gourmet but in the store,

I realized she never read labels. She ate stuff that had high sugar, fat and preservatives in it. I said “Hey Ma, take a look at this tomato sauce you just put in your cart”; it’s got a lot of sugar in it. Empty calories for what? Haven’t you noticed that when you eat stuff with sugar you just want more and more of it. Break the chain of craving. To her credit, she listened and changed about half the things she was eating. Better late than never!

Then there’s exercise.If you are going to exercise be active in a way that brings some joy into your life.

Find a few physical activities that you can do consistently. Just mix it up, walk with a friend and gossip, play a game, dance to music you like, and keep on doing it for the rest of your life.

*http://www.ajpmonline.org/webfiles/images/journals/amepre/AMEPRE_33853-stamped2.pdf

For more info on at home exercise programs for women please visit www.mirabaiholland.com

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Weight Management Through Thick Or Thin

Weight ManagementSummer into Fall is when many of us have a problem with weight management.

The key elements of weight management are learning to control portion size, eating a balanced diet, getting in touch with your hunger and exercising on a regular basis. Though exercise has always helped to burn calories, lose body fat and keep muscle tone, exercise alone will not keep your weight in check. Eating only when you are truly hungry can help you stay on track. Many of us engage in emotional eating: we eat when bored, depressed angry or even happy. To curb this tendency we must reckon with our inner selves. This can be getting on a scale, putting on a pair of pants that used to fit, and writing down what we are putting into our mouths.

For me, weight management is a constant struggle but it is one I embrace and so can you. Remember, the real reason for food is to keep us alive and well.

Weight Management Techniques

Choosing healthful foods is integral to feeling good and possibly preventing diabetes, cancer and heart disease and numerous other health problems. Between fast food and vending machines, it’s often a challenge to eat basic foods that are not prepared or processed with too much salt, sugar and preservatives. Yet a wealth of fresh vegetables, fruits, dried beans, whole grains and nuts are available if you just know what to look for and make time to prepare nutritious meals.

As we age, our immune systems become more vulnerable – especially if we are recovering from illness. The food and agriculture industries are allowed by the FDA to use a multitude of pesticides, antibiotics, hormones and even insect-based dyes to produce as much food as cheaply, and therefore profitably, as possible.

The movement toward organic foods and support for local farming in the U.S. has grown as more people become aware and concerned about the untested and unlabeled additives in our food supply. Although organic foods are often more expensive, the cost can be balanced by avoiding non-nutritious prepared foods – such as snack items, candy, sugary sodas and frozen meals – while choosing fresh produce, dried beans, whole grains and a limited amount of low fat dairy and lean meat and poultry.

Here is an important meal tip; eat a healthy breakfast. Why? Because it will give you energy to last through the morning so that you are not ravenous and prone to overeating at lunch. For the longest-lasting energy, balance three types of food in your breakfast: A serving of whole grains (a piece of whole wheat toast, a half-cup of oatmeal or a serving of whole-grain cereal per size listed on the package); two servings of fruits (which can include a glass of 100 percent juice) and a bit of low fat protein – such as yogurt, an egg, reduced-fat cheese, or skim milk on whole grain cereal. In calories and nutrition, it will beat a sugary, fatty pastry any day. Studies show that women who eat a healthy breakfast each day have an easier time maintaining a healthy weight.

Informative food-related web sites are:

Center for Science in the Public Interest (www.cspinet.org)
American Institute for Cancer Research (www.aicr.org)
USDA Food and Drug Administration (www.nutrition.gov)
Organic Consumers Association (www.organicconsumers.org)

For more info on at home exercise programs for women visit www.mirabaiholland.com

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NEW YEAR’S RESOLUTIONS: Ease into the Best Shape of Your Life! By Mirabai Holland, MFA

Now if one of your New Year’s resolutions is to get back into shape and lose those unwanted pounds I’d like to give you a gentle reminder to get moving again if you want to “live long and prosper”. Here are some ideas to get you started and keep you on track.

EASE into the Best Shape of Your Life.

That’s right I said EASE! After all it is only January  it’s never too late to do the right thing by your body. The reason most diets and exercise programs fail is people ask too much of themselves and expect to see results too soon. We all know the story of the tortoise and the hare. Well, this story is not a classic for nothing. A killer diet coupled with a killer workout is a resolution killer. It’ll never work. Over my thirty-year career, having seen hundreds of these types of programs, including my own, fail, I’ve developed a method that works for virtually anyone.

Of course, be sure to check with your doctor before beginning this or any fitness program.

First, weigh in. You don’t need to tell anybody how much you weigh, but you need to know. One pound = 3500 calories. So, to lose a pound you have to either not eat, or exercise off 3500 calories. The right way is to do a combination of both. But start slowly and build up at your own pace. You need to break your goals up into small chewable bites.

Say you want to lose 20 pounds. Break that up into 5-pound increments.

And don’t try to lose 5 pounds in a week or two. The first 5 pounds is the hardest, so give yourself a full six weeks to lose it, while easing into a fitness program. After that you can safely lose about 1 pound a week.

Here’s how it works.

Get a notebook and write down everything you put in your mouth for the first week. Get a calorie book and look up everything you ate every day.  If you’re like most people, you’ll be shocked by how much food that is. Also look at your food labels. For instance, if your ingredients on your tomato sauce don’t look like this, you might want to consider switching brands.

You’ll be surprise how much sugar, saturated fat and just plain gunk you’ll find in unlikely food products like tomato sauce. Eat as much fresh food as you can.

Aerobic exercise carries tremendous health benefits. It also burns calories, boosts your metabolism and keeps you in a positive frame of mind. So, that first week, make it your business to do 10 minutes of aerobic exercise, like brisk walking, every day.

The second week, eat everything you normally eat, but cut your portions in half.

Try to exercise 15 minutes a day. The week you first cut your portions down is usually the toughest. But it gets easier.

By week three you should be looking at the kinds of food you eat and trying to eliminate the empty calories; sugary soft drinks, salty snack foods, fat filled fast food etc. Start consuming smart calories .Try to substitute foods you actually like, foods with fewer calories that fill you up and have some nutritional value.

Try not to eat more than 1500 calories a day.

Gradually build up your aerobic exercise until you’re doing a half hour every day.

After six weeks you will be on a fitness program you can stick with and you’ll probably have lost your first five pounds.

You’ll be eating smarter, feel and look better, be healthier and more equipped to stick with it for the next 5 pounds and the next and the next.

By week twelve you’ll never want to stop. And you won’t.

For more information on Mirabai and her products visit www.mirabaiholland.com

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Food Label Reading Lesson

Food Label ReadingFood label reading can help you make healthy food choices.

For instance, last weekend I went hiking and the Fall color was astonishing.

I went along for about two hours at a brisk pace enjoying the fresh air.

Much of my exercise is teaching fitness classes and creating new routines for exercise DVDs. So, it was refreshing to just free my mind, move my body and drink in all those trees dressed in red, yellow, orange mixed with green. Sometimes its good to mix up your exercise routine. I felt renewed breathing in all that fresh air and being surrounded by fabulous color.

When I finished my hike we went into a little country food market because we were starting to get thirsty and hungry.

So cute with all those red and white checkered tabletops filled with fresh fruits, vegetables, homemade jams, honey, maple syrup and cider. I spotted a bottle that said “Fresh Apple Cider” thinking how fresh it would taste, this being apple season and all. I continued my walk and I’d gotten a considerable distance from the store when I decided it was time for swig of cider. As I was about to sip, I glanced on the back of the bottle to read the food label expecting to see APPLES. But instead it read

Food Label Reading

APPLES, and Potassium sorbate, a preservative.

I wanted to throw that cider against a wall!

I was thirty so I drank a little and whether it was in my mind or not, it seemed to taste not as fresh as I imagined it would. So the lesson here, is just because you are in an adorable country market, don’t take for granted that all the foods will be fresh and adorable too.

So caveat emptor: let the buyer beware!

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Fashion Flash Monday, June 24 by Mirabai Holland ©2013

Our Fashion Flash host today is Kari Solyntjes from FabOver40. Her well researched info and budget friendly tips help women solve their skin and beauty concerns while still looking and feeling fabulous. As for the rest of us, this week’s Fashion Flash is full of fitness, fashion, forward thinking, fab beauty tips and fun!  

Summer brings all sorts of great healthy treats. My fab rav is berries berries and more berries. On my yogurt, in my cereal, and alone. A healthy fabulous snack. Below is my post about all the health benefits. I’d love to hear about your own berry concoctions.

Here’s a Harvard study that says women who eat three or more servings of strawberries or blueberries a week can lower their risk of heart attack by 32 percent. The study also said grapes, eggplant and blackberries may work too. It’s those flavonoids again. The antioxidants you find in red wine, dark chocolate, green tea, apple skin, etc. Rule of thumb: The darker the color, the more flavonoid content. They slow down your aging clock and prevent disease by keeping free radicals from damaging cells in your body.

Free radicals are incomplete molecules looking for an electron so they can complete and stabilize themselves. Sounds like something you’d hear in therapy. They steal an electron from a neighboring molecule, turning it into a free radical and setting off a chain reaction. They contribute to the aging process and a wide range of diseases.

We form them naturally when we breathe and metabolize. Free radicals don’t wreak havoc with your body until you have too many of them. They can be formed by oxidative stress, like intense exercise, smoking and exposure to environmental toxins.

Enter the flavonoids. They give the free radicals one of their electrons and stop them in their tracks. They help prevent heart disease by stopping LDLs (bad cholesterol) from breaking down and forming plaque in your arteries.

Nowadays, you can get berries year round, and they are a perfect low-calorie food, alone, in yogurt, or sprinkled on your cereal. So let’s have a few servings of berries, some eggplant, a glass of cabernet and maybe a square of dark chocolate for dessert. Not such a major lifestyle change.

Since we are talking about prevention, how about stress?

A series of studies by Columbia University Medical Center says whether or not we perceive ourselves as stressed can be a measure of whether or not we’ll have a heart attack in the future. So from now on, I’m not going to perceive myself as stressed. Yeah. Good luck with that.

Seriously: My clients who exercise regularly, particularly aerobic exercise, tend to think of themselves as being more relaxed. And they are more relaxed. Aerobic exercise releases endorphins, the body’s natural tranquilizer, and they know they’re getting the heart benefits of all that cardio. To get the maximum benefit from cardio exercise, most people should build up to 45 or more minutes at 60 to 80 percent of your max heart rate. If you’re just starting out, you can ease in with a few minutes a day at a comfortable pace and add more as it gets too easy. But here’s the rub: Aerobic exercise, because it requires so much oxygen, is an oxidative stressor. It produces free radicals.

People who exercise once in a while or really hard only on the weekend are more at risk for producing harmful levels of free radicals. But studies have found that people who exercise regularly tend to adapt and produce enzymes that create antioxidants minimizing free radicals’ negative effect.

So here’s the formula: Eat berries, drink wine and get regular cardio so you don’t perceive yourself as stressed. It’s an eclectic concoction, but I think it’s tastier than one of those midnight vegetable smoothies. Don’t you?

For more info on fitness and wellness for women over 50 please visit www.mirabaiholland.com

 

 

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Managing Our Weight: Through Thick and Through Thin By Mirabai Holland © 2013

For me, maintaining my proper weight is a constant struggle but it is one I embrace and so can you. Remember, the real reason for food is to keep us alive and well. It is not the enemy.

The key elements of maintaining a proper weight are learning to control portion size, eating a balanced diet, getting in touch with your hunger and exercising on a regular basis. Though exercise has always helped to burn calories, lose body fat and keep muscle tone, exercise alone will not keep your weight in check. Eating only when you are truly hungry can help you stay on track. Many of us engage in emotional eating: we eat when bored, depressed angry or even happy. To curb this tendency we must reckon with our inner selves. This can be getting on a scale, putting on a pair of pants that used to fit, and writing down what we are putting into our mouths.

Choosing healthful foods is integral to feeling good and possibly preventing diabetes, cancer and heart disease and numerous other health problems. Between fast food and vending machines, it’s often a challenge to eat basic foods that are not prepared or processed with too much salt, sugar and preservatives. Yet a wealth of fresh vegetables, fruits, dried beans, whole grains and nuts are available if you just know what to look for and make time to prepare nutritious meals.

As we age, our immune systems become more vulnerable – especially if we are recovering from illness. The food and agriculture industries are allowed by the FDA to use a multitude of pesticides, antibiotics, hormones and even insect-based dyes to produce as much food as cheaply, and therefore profitably, as possible.

The movement toward organic foods and support for local farming in the U.S. has grown as more people become aware and concerned about the untested and unlabeled additives in our food supply. Although organic foods are often more expensive, the cost can be balanced by avoiding non-nutritious prepared foods – such as snack items, candy, sugary sodas and frozen meals – while choosing fresh produce, dried beans, whole grains and a limited amount of low fat dairy and lean meat and poultry.

Here is an important meal tip; eat a healthy breakfast. Why? It will give you energy to last through the morning so that you are not ravenous and prone to overeating at lunch. For the longest-lasting energy, balance three types of food in your breakfast: A serving of whole grains (a piece of whole wheat toast, a half-cup of oatmeal or a serving of whole-grain cereal per size listed on the package); two servings of fruits (which can include a glass of 100 percent juice) and a bit of low fat protein – such as yogurt, an egg, reduced-fat cheese, or skim milk on whole grain cereal. In calories and nutrition, it will beat a sugary, fatty pastry any day. Studies show that women who eat a healthy breakfast each day have an easier time maintaining a healthy weight.
Informative food-related web sites are:

Center for Science in the Public Interest (www.cspinet.org)
American Institute for Cancer Research (www.aicr.org)
USDA Food and Drug Administration (www.nutrition.gov)
Organic Consumers Association (www.organicconsumers.org)

More info on exercise and health issues for women over 50 visit www.mirabaiholland.com

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