Bone health is important. If we don't take care of our bones properly it could result in brittle weak bones and lead to osteoporosis at some point in life. Osteoporosis simply refers to the bones being less dense. When bones come to be in this brittle and less dense state there is more of a chance for bones to easily fracture. Fracture means that the bone breaks, a broken bone basically. This introduction to bone health comes from no particular source. This introduction is simply my knowledge and understanding based on my educational background and profession.
I can now provide you with some tips that will support bone health. Based on my educational background I can say that to support bone health you need to have an appropriate daily intake of calcium and vitamin D. Vitamin D is what will allow calcium to be absorbed into bones. Vitamin D is found in most milk and is also obtained from the sunlight. It does not take long to get your days worth of Vitamin D from the sun. I would say 10 to 15 minutes in the sunlight will give you all you need for the day. I can also say that exercise that is weight bearing in nature is of importance. When performing weight bearing exercises the body will respond by taking calcium from the bloodstream and bringing that calcium into bones. I will now go ahead and elaborate on these general thoughts of my own by using information from the CDC (Center for Disease Control and Prevention) website:
1. Have an appropriate daily intake of calcium and vitamin D: Good sources of calcium include dairy products, dark green vegetables such as broccoli, nuts (almonds in particular), and anything that is calcium fortified. The CDC has a chart that provides information regarding how much calcium you should be including in your daily diet. The chart gives this information based on age. It would be more efficient for you to visit the site and view this chart to find your needed calcium intake rather than me giving you all of that information on this blog. I will post the CDC website I have used for this section of the blog at the end of my blog.
2. Perform weight bearing exercises: The CDC lists some examples of weight bearing physical activities including walking jogging or running, tennis (the bones and muscles in your arms are working against gravity to activate the response of calcium being pulled into bones), jump rope, ball sports, dancing, hiking, and weight lifting. This section of my blog has also been supported by information from the same CDC website as the above section.
Reference:
Center for Disease Control and Prevention. (2008, December 3). Calcium and Bone Health. Retrieved
on December 19, 2010 from http://www.cdc.gov/nutrition/everyone/basics/vitamins/calcium.html
Sunday, December 19, 2010
Saturday, December 11, 2010
Next weekend's blog:
Next weekend I will focus 1 to 2 blogs on healthy ideas rather than specific products to improve beauty and health. If there is anything specifically you would like me to research or elaborate on please leave me a comment here letting me know. Otherwise I will choose the topics for focus. Thanks!
Friday, December 10, 2010
Beauty Alert!
I don't know how many of you have used Lucky perfume in the past. I am one of those lovers of Lucky Brand perfume. The only problem is that stores do not carry this perfume brand any longer and haven't for some time. Recently I have found this perfume once again in a catalog of mine. I was very excited and plan on ordering some very soon! If you also want this perfume once again or haven't ever tried it and want to, let me know! I can either order some for you and deliver it to your address or I can give you the website you can go to in order to self order and have it shipped to you. Currently the cost listed in the catalog is $42.00 without shipping. If you do want some and would like me to deliver it to you rather than you completing a self order it would cost the same. I don't at all mind ordering it and delivering it to you without any extra cost.
You can call me at 801-637-1932 or email me, kritz86@hotmail.com if you have an interest in obtaining Lucky perfume. Kris Ketterer.
You can call me at 801-637-1932 or email me, kritz86@hotmail.com if you have an interest in obtaining Lucky perfume. Kris Ketterer.
Sunday, November 28, 2010
Artistry beauty products:
If you like make up products, Artistry may be the brand for you. If you already have a make up brand you use regularly but would like a change check out Artistry beauty products. You may also be looking to upgrade your make up products. If you can afford make up that has greater quality, Artistry products is a make up line that has that greater quality. There are multiple make up products to choose from. You don't necessarily have to change all of the make up you are currently using to enjoy a single Artistry product. For example, you like the eye shadow you currently use but would like to try a different brand of eyeliner. Look at Artistry eyeliners. Artistry also carries skin care products. I have personally tried an Artistry eyeliner product in the past and really liked it. I remember that it didn't easily smear on your skin or fade away quickly. I may be purchasing more of this eyeliner myself soon. If I purchase more than one I could give a couple out as samples as well if interested.
*Visit my Artistry quiz: If you go to my facebook page (Kris Ketterer) you will see that I have taken the Artistry quiz, which gives you results regarding a make up product that might look the best on you. You could take it too. If you are not already a friend of mine on facebook and would like to add me and take this quiz, request to be my friend and I will accept. If you do this however please type "Artistry" right next to your name when sending me your friend request.
*You can also find Artistry products by going to my web page account: http://www.amwayglobal.com/KrisannKetterer
Contact me with any questions if you are interested in a product:
Email-kritz86@hotmail.com (Please put Amway or Artistry in your subject line).
Phone number-(801) 637-1932
On facebook
Send me a comment back directly on this blog site with your contact information (name and phone number).
*Visit my Artistry quiz: If you go to my facebook page (Kris Ketterer) you will see that I have taken the Artistry quiz, which gives you results regarding a make up product that might look the best on you. You could take it too. If you are not already a friend of mine on facebook and would like to add me and take this quiz, request to be my friend and I will accept. If you do this however please type "Artistry" right next to your name when sending me your friend request.
*You can also find Artistry products by going to my web page account: http://www.amwayglobal.com/KrisannKetterer
Contact me with any questions if you are interested in a product:
Email-kritz86@hotmail.com (Please put Amway or Artistry in your subject line).
Phone number-(801) 637-1932
On facebook
Send me a comment back directly on this blog site with your contact information (name and phone number).
Mental Health:
Your mental health is just as important as your physical health and often mental and physical health go hand in hand. For example, feeling depressed for an extended period of time can also make you physically ill or make you feel physically ill. My personal tips for improving your mental health are:
*When you are upset talking about your feelings may help. It is healthier to verbally express your emotions or concerns rather than keep it bottled up.
*Doing your best to take some time for yourself doing something you enjoy could decrease feelings of being overwhelmed or highly stressed thus improving your overall mental health.
*Spend some time with close friends, family members etc. Make the time if necessary.
*Some people might find journals to be helpful. (Writing down your feelings/thoughts).
*Have a good balance between your work, social, and personal time whenever possible.
These thoughts to improve your mental health may not be helpful to everybody, but they are thoughts at the least. Add to the list with your comments/own thoughts!
*When you are upset talking about your feelings may help. It is healthier to verbally express your emotions or concerns rather than keep it bottled up.
*Doing your best to take some time for yourself doing something you enjoy could decrease feelings of being overwhelmed or highly stressed thus improving your overall mental health.
*Spend some time with close friends, family members etc. Make the time if necessary.
*Some people might find journals to be helpful. (Writing down your feelings/thoughts).
*Have a good balance between your work, social, and personal time whenever possible.
These thoughts to improve your mental health may not be helpful to everybody, but they are thoughts at the least. Add to the list with your comments/own thoughts!
Sunday, November 21, 2010
Exercise ideas:
Before talking about exercise, I need to draw attention to a mistake in one of my last posts. My post on a healthier drink idea has sake spelled "soki". "Soki" is incorrect! Sake is the correct spelling. Sorry about that!
Hopefully correcting that spelling error helps if you were confused before, not knowing what "soki" was!
Exercise ideas:
I personally exercise at a gym for the most part, especially in the winter. However, there are a lot of things you can do for exercise other than going to a gym! Taking a walk around your block could count as exercise. A lot of things we do can count for exercise. You can incorporate exercise into your daily life. If you are a very busy person and don't feel that you have time for exercise simply think of things you can do throughout your daily routine to get a little bit of exercise. For example, if you have more than one floor at your work place and need to go up past that first floor take the stairs rather than an elevator! Now that winter is here any winter sports or hobbies you like can be exercise too. It is always good when you can find an activity or sport that you enjoy. This way you will want to exercise!
Some of the activities other than going to the gym that I enjoy include:
*Skiing for the winter
*Hiking, more of a summer sport of course. If you haven't tried hiking try it! There are many trails available for your hiking experience. Google hiking trails in your state. Be sure to find a trail that is of your experience level. If you haven't hiked before or don't hike often don't go on an experienced trail. Rather, stick to an easy or maybe intermediate level trail. When hiking it is also very important to remember how long it might take to get to the top and then back down. You don't want to get stuck in the dark on a trail! Having a flashlight just in case might be a good idea! The best thing you can do for yourself is start hiking early and keep track of the time! Turn around if it is getting later in the day, even if you aren't yet to the top. It is always very important to have plenty of water with you! Dehydration is a major concern if you are hiking without any water; you don't want to hike without a supply of water! Remember to use your water and keep hydrated. It is also a good idea to have small snacks with you that are high in sugar or complex carbohydrates. A lot of your energy will be depleted as you hike. Having a sugar source on board will help you have enough energy to keep going. If you are on a longer rather than shorter hike bring a lunch/meal that isn't too heavy to carry along with you in a small backpack! The less weight you have on you on a hike the easier it is. But don't let that thought prevent you from taking all of the things that are important for you to have. Also very important to have on you is a first aid kit! Also along the lines of safety, it is never a good idea to hike alone.
The last of my thoughts is protecting yourself from the sun. Sunscreen, sunglasses, and hats are always good to have. I also bring a sweater along just in case it gets cold or I am coming back down just before the sun disappears. You never know what might happen, be prepared. The last trail I hiked on was a trail that went up to Lake Blanch, which is up Big Cottonwood Canyon in Utah. It is a beautiful trail! It is considered an intermediate level hike. Google it to find its exact start location.
*Last exercise idea: If you have not tried pole fitness it is great! I have done it quite a few times now. Don't worry, you don't strip or anything like that. You learn fun spins on the pole and this is all combined with an actual work out. Before trying it I never thought it would be a work out, but it was! It is fun yes, but also a work out to the max! It gives you cardio exercise and is also a muscle strengthening exercise. I felt the effects for 3 days after taking the class for just an hour! So don't be afraid to give it a try ladies, it really is a whole new workout!
The above exercise idea highlights are that of my own. They are the main kinds of exercise in my life. Comment back and tell me about yours! I love to try new things!
*Last comment from the CDC (Center for Disease Control and Prevention): The CDC states that to benefit your health adults need 2 hours and 30 minutes of moderately intense activity each week and need at least 2 days a week in which the major muscle groups are strengthened (2010, p.1).
*I would personally add to this statement by saying that I believe stretching when you can is always a good idea as well. Be sure you are warm first so that you do not hurt yourself.
That is all for this week. I hope to get comments back regarding your thoughts and ideas on exercise. I would love to hear of some new activities for myself to try also.
References:
Center for Disease Control and Prevention. How much physical activity do adults need? May 2010.
Accessed Nov. 21, 2010. http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html.
Hopefully correcting that spelling error helps if you were confused before, not knowing what "soki" was!
Exercise ideas:
I personally exercise at a gym for the most part, especially in the winter. However, there are a lot of things you can do for exercise other than going to a gym! Taking a walk around your block could count as exercise. A lot of things we do can count for exercise. You can incorporate exercise into your daily life. If you are a very busy person and don't feel that you have time for exercise simply think of things you can do throughout your daily routine to get a little bit of exercise. For example, if you have more than one floor at your work place and need to go up past that first floor take the stairs rather than an elevator! Now that winter is here any winter sports or hobbies you like can be exercise too. It is always good when you can find an activity or sport that you enjoy. This way you will want to exercise!
Some of the activities other than going to the gym that I enjoy include:
*Skiing for the winter
*Hiking, more of a summer sport of course. If you haven't tried hiking try it! There are many trails available for your hiking experience. Google hiking trails in your state. Be sure to find a trail that is of your experience level. If you haven't hiked before or don't hike often don't go on an experienced trail. Rather, stick to an easy or maybe intermediate level trail. When hiking it is also very important to remember how long it might take to get to the top and then back down. You don't want to get stuck in the dark on a trail! Having a flashlight just in case might be a good idea! The best thing you can do for yourself is start hiking early and keep track of the time! Turn around if it is getting later in the day, even if you aren't yet to the top. It is always very important to have plenty of water with you! Dehydration is a major concern if you are hiking without any water; you don't want to hike without a supply of water! Remember to use your water and keep hydrated. It is also a good idea to have small snacks with you that are high in sugar or complex carbohydrates. A lot of your energy will be depleted as you hike. Having a sugar source on board will help you have enough energy to keep going. If you are on a longer rather than shorter hike bring a lunch/meal that isn't too heavy to carry along with you in a small backpack! The less weight you have on you on a hike the easier it is. But don't let that thought prevent you from taking all of the things that are important for you to have. Also very important to have on you is a first aid kit! Also along the lines of safety, it is never a good idea to hike alone.
The last of my thoughts is protecting yourself from the sun. Sunscreen, sunglasses, and hats are always good to have. I also bring a sweater along just in case it gets cold or I am coming back down just before the sun disappears. You never know what might happen, be prepared. The last trail I hiked on was a trail that went up to Lake Blanch, which is up Big Cottonwood Canyon in Utah. It is a beautiful trail! It is considered an intermediate level hike. Google it to find its exact start location.
*Last exercise idea: If you have not tried pole fitness it is great! I have done it quite a few times now. Don't worry, you don't strip or anything like that. You learn fun spins on the pole and this is all combined with an actual work out. Before trying it I never thought it would be a work out, but it was! It is fun yes, but also a work out to the max! It gives you cardio exercise and is also a muscle strengthening exercise. I felt the effects for 3 days after taking the class for just an hour! So don't be afraid to give it a try ladies, it really is a whole new workout!
The above exercise idea highlights are that of my own. They are the main kinds of exercise in my life. Comment back and tell me about yours! I love to try new things!
*Last comment from the CDC (Center for Disease Control and Prevention): The CDC states that to benefit your health adults need 2 hours and 30 minutes of moderately intense activity each week and need at least 2 days a week in which the major muscle groups are strengthened (2010, p.1).
*I would personally add to this statement by saying that I believe stretching when you can is always a good idea as well. Be sure you are warm first so that you do not hurt yourself.
That is all for this week. I hope to get comments back regarding your thoughts and ideas on exercise. I would love to hear of some new activities for myself to try also.
References:
Center for Disease Control and Prevention. How much physical activity do adults need? May 2010.
Accessed Nov. 21, 2010. http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html.
Sunday, November 14, 2010
Healthier alcoholic drink Idea:
If you like that occassional alcoholic drink, try:
TYKU soki (found at the liquor store of course)
Mix it with pomegranite juice and light rum
Mixture ratios: It tastes best with 1 shot light rum, 2 shots soki, and the rest pomegranite juice. I would have a glass that would hold the shot of light rum, the 2 shots of soki, and at least 5 shots of pomegranite juice.
This drink tastes good and is healthier for you. Pomegranite juice is a healthy item for consumption in particular and will make this alcoholic drink a little bit healthier for you overall.
Note: This mixture is NOT my origonal idea. It is the idea of TYKU soki!
I wanted to share it since having tried this mixture myself and liking it. Plus the pomegranite juice is a healthy ingredient. Kris Ketterer.
TYKU soki (found at the liquor store of course)
Mix it with pomegranite juice and light rum
Mixture ratios: It tastes best with 1 shot light rum, 2 shots soki, and the rest pomegranite juice. I would have a glass that would hold the shot of light rum, the 2 shots of soki, and at least 5 shots of pomegranite juice.
This drink tastes good and is healthier for you. Pomegranite juice is a healthy item for consumption in particular and will make this alcoholic drink a little bit healthier for you overall.
Note: This mixture is NOT my origonal idea. It is the idea of TYKU soki!
I wanted to share it since having tried this mixture myself and liking it. Plus the pomegranite juice is a healthy ingredient. Kris Ketterer.
Idea for those who have razor burn from shaving but don't like waxing:
Every time I shave it results in razor burn, even with the most expensive razors. I have found a product that has helped me with this problem. What I have found to help me with this is a shaving gel that leaves my skin smoother without the burn and skin irritation. I even used this shaving gel with the cheapest razor possible and still had smooth skin without razor burn. I believe this product works so well because of some of its ingredients including aloe, vitamin E, and allantoin. The other nice aspect to this product is that it is cheap! You can get 3 cans for just $10.98 (not including shipping) and each can contains 7 oz of gel. A little bit also goes a long ways. So if you have a problem with razor burn like I do and want to try this shaving gel let me know! I am sure it would help you just as much as it has helped me. If it doesn't do for you what you expect it is 100 percent refundable. I also have 2 of these 7 oz shaving gel canisters that I am willing to give as free samples to anybody interested. If you want to try this product call me at 801-637-1932 or send an email to kritz86@hotmail.com. Kris Ketterer.
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