Great Event on May 10, 2013!

Whew!  High eighties, may hit 90 today and its only April 10th.  Sure hope we get a little springtime weather to support all of the activities in the area.  One I want to tell you about is the iConnect Generations Expo at Stadium Place. On Friday, May 10, 2013, over a thousand older adults and family members will attend iConnect Generations Expo, a new, intergenerational community health resource fair at Stadium Place.


This event will have experiential activities for family members of all ages, and it will be an opportunity for businesses to meet older adults and care partners from throughout Baltimore City who are looking for healthy activities, entertainment, and various supportive services which support aging in the community. iConnect Generations Expo is being organized by GEDCO (Govans Ecumenical Development Corporation) and the Y of Central Maryland, in partnership with the Baltimore City Health Department, Office of Aging and CARE Services, to expand the resources available for older adults and to celebrate Older Adults Month. This exciting event will be held on the playing fields and in the apartments at Stadium Place (the site of the former Memorial Stadium) on East 33rd Street in Baltimore, Maryland. For more information please visit http://www.gedco.org/iconnect.  Sounds like a great day!  OH....and did I mention that the Honorary chair- Ernestine Shepherd known as Guiness Book of World Record's oldest competitive female bodybuilder--will be there!  Now that's inspirational!

The Sunny side of Winter!

Sick of winter?  Can't get engaged in exercise, your job, your partner, your life?  Vitamin D levels at an all time low? Don't fret as this is the normal cycle of nature.  Winter is the time of hibernation, stillness, rest(in moderation) and  brewing regeneration.  Its a chance to silently and quietly prepare to begin anew again as spring draws near.  Enjoy this stillness, quiet hibernation and utilize it to explore things like meditation, qi gong or just sitting in stillness exploring yourself.  Enjoy some quality family time reading, watching movies and best of all good old fashion conversation with your loved ones. 
Balance your rest with periods of activity as well.  Don't let this season be an excuse to lay around too much and pack on the pounds.  Engage in some regular exercise--which if you are familiar with my blog--is essential to life, health and wellness.  As mentioned above Qi Gong and Tai Chi are wonderful ways to reduce stress, improve breathing, strengthen your legs, increase balance- all without hard impact pounding of your joints or breathless pounding of your heart.  These workouts really help with flexibility and increased range of motion in your whole body.  These weight bearing exercises are great for your bone mineral density as well. I've been teaching for about 5 years at MedStar Good Samaritan Hospital and invite anyone to come and visit one of my classes, FREE, every Tuesday  from March 19th thru April 23.  Class time is 5:30pm and held in the Parker Conference Room just to the left of the main lobby of the hospital, near the main entrance.  Parking is free.
Another great program I want to mention is VintAGE.  This is our vibranat aging membership for anyone over 55 and this Saturday, March 9 from 10am-12noon we will present Age Up! featuring our new Geriatrician, Dr. George Hennawi who will discuss taking an active role in nourishing our minds and body for optimal health as we travel down the road of life.  Call 443-444-4100 to register.  This event is FREE but seating is limited.
I'll be back with some of my spring programs that are right around the corner.  In the meantime enjoy your winter WONDERland and time of internal exploration!

Forgoing the Festive 15!

It's here...the holiday season with the potential to gain 4, 5 or 7-15 lbs.  Well, I am determined not to do it.  Since menopause 2 years ago I am not liking how my body is changing...and how hard it is to loose weight.  My  other hip is aching and I really hurt after exercise so I am gently getting my exercise either in the water or on the elliptical or recombint bike. 
Anyway I have been reading some great things on how ot to gain and here are a few that really stand out to me. 
1-used pureed fruits(pumpkim, prune, applesauace) in your baking in place of the oils.  Use measure for measure.
2-  Use egg Beaters in place of eggs (1/4 c =1 lg. egg) or use half real egg and half egg substitute.
3-  Decrease sugar in recipe by 1/4 to 1/3 cup....it will not be missed!

Trust me ...I have tried and now always practice those 3 tips and my cakes and cookies turn out fine!
Don't skip meals on big party/holidays---you'll just overeat later.  Get your workout in AND take a nice leisurely walk after Thanksgiving/Holidays dinner.  Enjoy but don't overeaat!  Remember--those extra pounds are not as easy to put away as the Christmas Decorations.  Happy Healthy Holidays!!!

Getting Going with Arthritis in Westminster!!!

Well I don't blog as regularly as I would like but I am very excited about all of the things going on in Westminister!  Next Saturday, August 25th I will be at the WTTR Health & Wellness Expo at St,. John Portico from 8am-noon.  Come say "Hi" and if you have arthritis, I know you have lots of questions.  Remember, not only am I an arthritis nurse, but I am an arthritis patient as well. I've lived through the pain, stiffness, frustration and fear that arthritis can bring.  But I am doing great now since my hip replacement 3 years ago.  I will have free DVD's from my actual surgery, rehab and getting back to my life again. 
I will also be at the Carroll County Wine Fest on Sunday, September 16th; and the Carroll County Fall Fest on September 20th & 21st.   You can find me at the WTTR booth at all of these events.
Lastly, I will be hosting FREE "Get Going with ARthritis" seminars at the Carroll County Library branches from 6:30-7:30pm on these dates and locations:
1- Tuesday, Sept 18@ Finksburg Branch, 2265 Okd Westminister Pike, 21048
2- Thursday, Octovber 25 @ Westminster Branch,  50 East Main St., 21157
3- Thursday, November 8th @ Taneytown Branch, 10 Grand Drive,  21787

These informal seminars will discuss what arthritis is; pain management; diet and exercise; risk factors, signs & symptoms and how to know if joint replacement is an option for you.  Call 443-444-4698 to register!!!

Summer workouts---a hot topic!

Yea, I know its really hot in good "ol Baltimore, not too mention humid -but I'm not willing to give up my workouts because of the weather.  Just gotta change things around a bit.  Definitely got to get it done early morning, while its 80 degrees instead of 90!  I did a bike ride in Centerville, Md. on the eastern shore a few weeks back...temp was about 90 degrees with 100% humidity and I was really surpirised that I finished the 15 miles...but with lots of breaks and water I did it in about 2 hours. The beautiful rural route really took my mind off the heat...and it was mostly flat terrain.  It was my firtst first official bike ride fundraiser.  But that was my last outdoor physical activity since..now its mall walking, and home DVD's with the AC cranking.  Collagevideo.com is the absolutely the BEST catalogue to order fitness DVD's from, and their return policy is so customer friendly.  If you have a apool that's a great place to get a workout even if its just 3ft. deep.  The buoyancy and turbulence of the water provides resistance and the anti-gravity really provides a stress free "lightness" that's so kind to your athritic joints.  So don't let this heat be an excuse not to exercise, drink plenty of water and KEEP MOVING!!!!...indoors of course.

Busy Spring...Jamaica Here We Come!

Wow!  Quite a stretch since my last blog...take that as a good sign of being very busy!  The new grandbaby, Reese, now 2 1/2 months is such a joy...and now my other daughter is about to be married, destination Jamaica, for her wedding on May 7th.  We're all very excited about the trip...would love to hear from anyone who has been to Jamaica or to a destination wedding! 

A couple things worth mentioning in May that might benefit you or someone you love:  Call 443-444-4100 to register for these FREE events:
1-May 10th @ 10:30-12noon, Osteoporosis Education & Support Group in the Good Health Center at MedStar Good Samaritan Hospital.  This meeting will feature, our own registered dietician who will discuss the best foods for our bones; menu and meal plans as well as nutritious snacks to eat there. 
2)May 18 @10am in the Good Health Center- Navigating Arthritis Seminar- featuring nurses, Karen Kansler & Shirley Panopoulos who will discuss pain management, risk factors, prevention and when to have surgery.  This is a must for anyone who has battled arthritis for years or is newly diagnosed.
May 31-  Red Hot Mamas...Move It or Lose It!   Learn why stayiny active is so important in manageing our menopausal, post-menopausal symptoms and help us age actively.  Lots of good food, unique exercise demostrations (tai chi and  DRUMS ALIVE!).

These are great programs hope to see you all there!

B'More Healthy This Saturday @ Convention Center and Happy 3rd Anniversay to my New Hip!

Ahhh! Daylight hours, more time to get outside and be more healthy! Not to mention this Saturday, the Medstar Health system will be hosting the Fox 45 B'More Healthy Expo at the Convention Center till 5pm. I will be there helping people with their arthritis, bone, muscle & joint and spine questions. I 'm also very excited to be giving a T'ai Chi demo from 2pm to 2:15pm on the big stage. so if you've alway wondered what in the world T'ai chi was and why so many people are doing it these days come on down to the Convention Center this Saturday, March 17th!

Wow! My 3rd anniversary since my hip replacement came and went this weekend and I just realilzed it! Once again I attribute this to the fact that I forget I have a replaced hip. Modern technology is wonderful...so if you have hip or knee pain please come talk to me about it...you do not have to suffere. I can help answer any questions if you are considering a total joint replacement. Hope to see you at the Convention Center this Saturday or blog me anytime!

Help Me Understand Why People Won't Help Themselves!!

I am really trying to understand, I am. But how can most people still stay unmotivated when they know that regular execise is good for their health... and I mean all over health? I hear many people say "I just don't have time..." well that to me means you don't have time to be healthy. I know if you have arthritis you hurt, and the thought of walking a couple miles, or working out at a gym can really hurt. But you can work out in the water without hurting your joints, and eventually you'll feel so much better from your increased range of motion that you'll soon be able to go to the gym. I even say forget the gym, let's face it--it is expensive and very often intimidating (not so much anymore...you'll see all shapes and sizes working at gyms now), a good alternative is exercise DVDs. Go to the website collagevideo.com--it's awesome. you can actually see a clip of each DVD and even talk to people who have done the workouts. I love it and have about 110 DVDs...that I actually use very often in my pj's right our of bed everyday. Trust me I do not work for them.
Regular exercise is really not a big committment. At least 30minutes/day for 4-5 days a week. If you're just starting break the 30 min. up to 6-5min or 3-10 minute sessions. Hey and don't forget --THE BEST GYM IN EVERY BUILDING IS THE STAIRWAY!!!
I promise you, exercise will improve your health, and make you actually feel and be well. And it won't affect your kidney and liver like medications do, AND THE BEST PART IS THAT EXERCISE IS FREE!
Exercise will improve your blood pressure, cholesterol, blood sugar, circulation, arthritis, balance, insomnia, weight management, depression, memory, sex life, energy & mood. And I'll repeat- EXERCISE IS FREE!
Also, I cannot tell you how many people will diabetes, arthritis & other chronic conditions have either totally gotten off their medications or cut their dosages in half because of regular exercise.
So, I ask you again--help me understand why people choose not to exercise when it it so good for them?????

2012 in Review! Getting a Jump on the New Year and new me!

For me 2012 was frighfullly fast yet full of wonderful good news. In July I learned that my oldest daughter was pregnant with my first grandchild, a girl and we are (not very)patiently awaiting her arrival in about 4-5 weeks! Also, my youngest daughter will be getting married on May 7 in Jamaica--and that's less than 6 months away! So now I have even more incentive to get myself in shape (body, mond & spirit). Here's my commitment to myself:
* Joined Weight Watchers about 3 weeks ago to offset the holiday weight gain especially since I gained 3 lbs since Halloween already. Hopefully after next weigh-in those 3 lbs. are gone. Goal at least 10 lbs.
* More diligent about my workouts--really trying to cross train, use heavier weights & build endurance. BUT my right(natural) hip is hurting as the osteoarthritis advances so I'm cautious and of course must be careful with my replaced left hip- which is doing fabulously!
* Once the holidays are over I vow to drink less wine! (this will be the hardest).

In my professional life, I really want to get Good Sam @ Work out there. It's such a great program and I am so passionate about wellness and helping people realize that so much of they're help is in their own hands. Lastly, once I become a certified senior fitness specialist, I am finally going to get that exercise DVD done! I promise!

Not A Good Time for Arthritis Pain!

It's too busy for arthritis pain...and you may not be too keen on exercising while you hurt, or need to get your holiday shopping done, BUT that's exactly what you need to do! Just 15-20 minutes a day will manage your pain and here's the bonus--it will energize you to get what you need to get done. This has been the recommendation of arthritis doctors for years but most people don't even get 10 minutes of exercise a day and are very sedentary. Here's why moving everyday is so important to your joints; 1- as the cartilage breaks down during the ensuing arthritis, adequate blood supply doesn't nourish the joint BUT massaging the joint through exercise promotes blood flow and feeds the cartilage; 2-muscle which surround the joint, support & protect the joint, thus exercise builds the muscles and the joint is better protected. As the muscle strengthens, it takes up the weight & pressures from exercise instead of the joint taking up the weight and pressure; 3-regular exercise is a great weight manager which helps excess weight gain that reduces the pressure, pain and wear/tear on the arthritic joint.
So see your doctor, therapist, nurse (me) about starting an exercise program today; or attend an arthritis seminar to gets lots of helpful, manageable information.
Besides healthier joints, your entire body, mind & spirit will benefit immensely from regular exercise. Exercise for LIFE! Merry Christmas!

Fall Shape Up for Strong Bones

October 20th was World Osteoporosis Day and I hooked into an excellant webinar to learn ways to keep your bones fit and strong without doing exhausted exercise. Turns out that certain gentle pilates moves (back extension but never flexion), yoga and the best of them all, tai chi are excellant ways to load the bones and get them stronger. As a Tai Chi instructor and having osteopenia I can tell you first hand how beneficial tai chi is in maintaining bone strength, leg strength and improving one's balance. Please feel free to stop by any Tuesday, evening (except Nov 15) thru Thanksgiving week at 5:30 in the Parker 4 Conference Room just to the left of the main lobby at Good Samaritan Hospital.

Please also mark your calendars for Thursday, November 10 at 10:30. This will be our last Osteoporosis support Group Meeting for 2011 and we have an excellant guest speaker, Howard Bessner, our pharmachist who will speak on the "Role of Vitamin D and Your Bones & Body". This event is free but you need to call and register @443-444-4100. Lets build strong bones together!

Book Club Resumes & New Bone Support Group

I've been very busy planning for the fall and am particularly excited about these 2 events:

1-Better-Health-by-the-Book resumes on Tuesday, September 13 @ 7pm at Greetings & Readings in Hunt Valley. Our summer read, which we'll be chomping to discuss, is the reknowned bestseller The Immortal Life of Henrietta Lackes. A story of an African American woman(from Baltimore), and her family that touches on issues, i.e. recism, poverty, medical science, faith & bioethics, just to name a few. Come join us--call 443-444-4100to register.

2- On October 13 at 10:30am I'll be kickoff the *NEW* Osteoporosis Support Group at GSH!!! With over 44 millions Americans walking around with brittle bones, we can now get stronger together. We will meet in the Good Health Center at 10:30-12noon which is on the 2nd floor of the O'Neill Bldg. which houses the Emergency Department. Come join us. Register at 443-444-4100.

Great new link

Well I just discovered a great link to our Good Samaritan website that tells you everything you want to know about arthritis and joint replacement. Its www.goodsam-md.org/jointex. Wow--it explains about all the surgeries, recovery, how to stay active, when you might need surgery for your arthritic joint and all about our wonderful doctors. I know I'm partial to the Joint Experience at GSH...I can't help it. I was treated so wonderfuly when I had my hip replaced in May, 2009 and I really did well, and of course I work at GSH. But you don't have to trust my (un)biased opinion, there are lots of non-GSH employees that are on the website with their testimonials of their joint replacement experience. Check it out!

Exciting New Program....I Get to Do!

I'm about to leave for a 3- day July 4th weekend and realize I haven't blogged in awhile. As I thought about what to post I thought of my new program called "Good Sam @ Work" (GS@W). Most people know I love to promote health and wellness and am extremelly passionate about people taking charge of their life & health. That's why my blogs are all about ways to meet this end. Out of this passion came GS@W which is a program developed for me to visit local business's and provide FREE health talks & screenings to their employees, usually in a lunch'nlearn format or during regular meeting times. Topics for this program include; stress mgmt., lifelong fitness, Managing Back/Arthritis Pain, Ergonomics, etc., Healthy Numbers to Know, to name a few BUT can tailor a program to meet your company's needs. What's the benefit to your company from GS@W? Well, how does less absentiism, more energy & productivity from your employees sound? To request a GS@W brochure or to learn about bringing the program to your company visit goodsam-md.org/goodsamatwork.
I'm so excited about this. As Community Outreach Nurse I always in senior centers, churches and community events, but this gives me another window of opportunity to help business people get healthy and stay healthy. Hope to see you where you work!

Activate Yourself! Be a Fit (and Safe) Baby Boomer

What a glorious day! Besides being Friday and having a four day weekend ahead of me at the beach, today's weather is magnificent! Low humidity, light breeze and full bright sunshine! It's the kind of day that's begging you to spend outdoors doing something good for yourself; i.e. soaking up all the Vitamin D and getting some exercise. In my mind I'm on the golf course instead of at my computer blogging, but while I'm here hopefully I can encourage some folks to "activate yourself". Take a walk, a jog (not with bad joints please), swim, play golf, tennis, or a circuit fitness walk through the park (stop every 5 min. or so to do lunges, squats, tricep dips on a park bench, etc. inbetween fitness walk). Whatever...just get moving. Even sitting on a park bench and meditating for 10-15 min. is great for your health. Just pick something, focus on it and do it. I just learn through PubMed that a Harvard Study of late revealed after testing over 9,ooo people that creativity and productivity are increased when we focus on just one thing, instead of the over-hyped "multitasking". It's too bad in our hyper society today, that we are considered "slow" or "depressed" if we're not doing 4 things at once.
Anyway, back to getting activated. If you're of boomer age and its been awhile since you've moved that body for fitness' sake it may be a good idea to start low and go slow. Moreover, to get medical clearance from your physician as well. There are two great community talks pertaining exactly to this subject called "How to Be a Fit (and Safe) Baby Boomer" featuring Drs. Pichard & Zikira, orthopedic sports specialists from Good Samaritan Hospital. These talks are FREE and will be presented on Tuesday, June 21st at Lynne Bricks at Belvedere Square; and on Tuesday, June 28th at Merritt Athletic Club on Mylander Rd. in Towson. The time for both events is 6:30pm. Call 443-444-4100 to register and for more information.

Spring into Good Health with Community Programs

Most people know that I am very passionate about good health and helping people feel better. BUT, those who know me also know that I'm not about taking a pill, but about TAKING CHARGE of your life and being empowered: Here are some of my community programs to take charge, get well and change the way you feel:

1- Good Sam @ Work -lectures that I give at local business's in a lunch 'n lean format, to improve their employees wellness, morale, productivity and decrease absentiesm on topics such as: stress, fitness, nutrition, ergonomics, back pain, sleep health, arthritis/osteoporosis, diabetes, heart disease, etc. Grab a meeting room, bring your lunch and come learn --these program are FREE! Contact me for info. 443-444-4698

2- VintAGE educational spring lecture series - last one is next Saturday, May 14 at 10am at Good Sam Hospital and will feature Dr. Rosemarie Maraj speaking on Diabetes Prevention: How Sweet It Is. Free but must register at 443-444-4100

3- Bring Balance Back to Your Life - this 90-minute comprehensive exercise program includes aerobics, strength training, balance exercise and meditation for all fitness levels. Held at Good Sam Hospital these Saturdays, at 10am--May 7, Jun 4, Jul 9, Sept 24 and Oct st. Co-sponsored by Balto, County Dept. of Aging (BCDA)and must register at 410-887-2594 and its FREE!

4-Living Well Take Charge of Your Diabetes - a free 6-week session co-sponsored by BCDA, held at Good Sam Hospital on the following Wednesdays, from 12:30-3pm; Jul 6, 13, 20, 27, Aug 3rd and Aug 10. Become empowered to positively self-manage your chronic condition. Free but must register at 443-444-4100.

So, here's a great line-up to spring into Wellness--go ahead you've got nothing to lose and everything to gain with these community outreach programs.!

Tai chi & Arthritis & Wellness

Every once and awhile I have to express how wonderful practicing tai chi has been to my body, my spirit and my mind. I cannot believe how it relieves my total body pain, just by breathing deeply and the slow rhythmic movements. I'm teaching two tai chi sessions ( one regular and one for arthritis), in addition to about 2-3 hours of practice/training time and reaping what you sow is so true here. I am hardly taking any pain medication and my balance is better than ever. I can't believe how freely I move about my day and how sure-footed I step. My balance stabilizers kick-in yesterday when I tripped over the curb and I did not fall! And the deep abdominal continuous breathing really clears my head, relaxes my mind and nourished my body! Oxygen really fuels everything--muscles, bones, joints & head. My lung capacity has really expanded--too bad I can't sing because I can really hold a note! This is excellant is combating the normal age-related changes of decreased lung capacity, loss of muscle mass and decreased balance. I feel so good after class/practice --chi is flowing all over my body and brain. I would recommend this to anyone at any fitness level. Its so easy, slow and wonderful!!!

My New Hip is 2 - Happy Birthday!

Big day--2nd anniversay of my left total hip replacement! Hard to believe 2 years has gone by since my surgery. Hard to believe I have a replaced hip because I forget it's there. I 'm only reminded when the weather is real cold, or when I've overdone it....like on too much exercise or long work days. But I'm learning what's best not to trigger any discomfort. I think about all the people I come in contact with on a daily basis in my travels who are so trepid about getting joint replacement surgery, yet live with lots of compromise & pain...giving up the things they love like, travel, golf, gardening etc. Defaulting to becoming deconditioned and rapidly aging because its hurts too much to do anything but sit in a chair. But sitting in a chair is very, very bad for your health! I wish I could get through to those folks and let them know that life can be active and fun again! Yes--its major surgery but very successful surgery, esp done at Good Sam.
Anyway, I'll keep trying and in the meantime I'll enjoy this day that two years ago really changed my life!

Success in India--Hip, hip, Horray!

I've been back from India for over a week now and am beginning to feel myself again. Meaning not so sleeping as I was. That 10.5 hrs. time difference really gets you. What a great trip--did 58 joint replacement on 47 patients--many were young, in early 40's or late 30's mostly due to their hard life. Such a different life and environment in India---unimagineable living conditions, dirt, poverty all juxtaposed among palaces, colleges and universitites...Oh and the sacred cows! I know its hackneyed to say but I am so very blessed to live in America! The Indian food however, was delicious, lots of vegetables, sauces, curry, tumeric, etc.---hot, hot, hot!
I'm quite proud of my endurance during the trip. I napped alot less on the bus trips (endless, bus trips) than other missionaries half my age. Also endured the long work days with just one flare up with my hip, mostly from walking on the hard marble floors. A little ice and rest was all I needed. One evening the host physicians held a reception/dinner in Punjabi tradition for all of us and my hip did just find dancing to both Punjabi and American music. It was great fun and it felt wonderful getting some exercise (not much time for the gym on these missions). Since my return I'm back to my daily workouts. You know my mantra--if you want your body to be good to you...you must be good to your body!
Gearing up for a busy spring, health fairs, book club, VintAGE and my usual community outreach stops. Looking forward to networking with my alumnae from Mercy High School at Jerry D's this wednesday evening--can't wait to tell them about Good Sam @ Work and hope to get some leads.

Hello to my Biggest Adventure- India, Jan 2011!

Its been a month since my last post. Getting busy preparing for my 3rd medical mission with Operation Walk Maryland- this time to Ludhiana, India from 1/26-2/6. Past 2 years we visited Lima, Peru (2009), and Quito, Ecuador (2010). These trips are exhausting, so I've been doing regular workouts, added pushups and weight training to build my endurance and strength...and that's just for the trip out there...4 hour bus ride to JFK, 18-hr,. direct flight to Delhi, then hop on a bus for 8 more hrs. to the remote Ludhiana (heard its very, very bumpy w/crappy buses, too.). My dear friend Mary, nor colleague Margaret are making this trip, but Theresa, PT will again ,as will for the first time, my sister-in-law, Marla. This year we are chronicling our journey on Facebook and Twitter! Just go to Operation Walk Maryland on Facebook to keep in touch! Anyone out there been to Ludhiana, India?
My replaced hip is doing great with no recent episodes of the bursitis flaring up---mixing up my workouts is key--making sure I don't do repetitive movement for more than 6-8 minutes works great. My tibial stress fx. is completely healed as well. Working hard to lose those 5 lbs. from Christmas--you know the ones I blogged about and was determined not to gain!
Its getting hard to stay in shape during the cold winter months--totally relying on DVD's. Really am starting to miss the outdoors and swinging a golf club. I'm grateful that I have so many DVD's to choose from. And am really looking forward to shooting my own workout video this year as well.
Workwise, I'm getting things in order and am really excited about the BookClub, Good Sam @ Work, Vintage,Arthritis-on-the-Go and new Tai Chi sessions! Check our pub- Good Health for information on these programs.
Signing off now--can't wait to tell you all about India...Namaste!