~ Be Inspired ~ Be Empowered ~ Be Authentic ~ Paula Owens Quote of the Month "Everything in your life is there as a vehicle for your transformation. Use it!"   ~Ram Dass          THE POWER OF 4 audio version available from Audible.com   Listen to a sample of THE POWER OF 4 audio.           Purchase THE POWER OF 4 audio.         Did you know THE POWER OF 4 is available on Kindle? Summer Supplement Savings Special Place your order by June 10th & save 10% on all orders over $100. You must mention “Newsletter Special” to take advantage of this savings. 21 Day Weight Loss Transformation Program       Download the 21 Day Flyer for more Information  Lose Fat  Increase Muscle  Flatten Your Abs  Recipes & Menu plan  Boost Your Metabolism  Smaller Dress/Pant Size  Three Exercise programs  Get Rid of Your Love Handles/Muffin Top  Plus so much more! WINNING FORMULAS TO FIGHT AND PREVENT OSTEOPOROSIS In this Issue * Quote of the Month * Supplement Savings Special * Lose Weight in 21 Days * My Favorite Juice Recipe * Winning Formulas for Osteoporosis Subscribe to Paula's mailing list. To unsubscribe, reply with ‘remove’ in the subject line. Paula’s Blog Check out my blog for the latest in health, fitness, diet and nutrition.  Your Expert Source for Health,  Vitality, Longevity and Fat Loss It’s tragic that drugs like Fosamax continue to be touted as the answer to osteoporosis. Simple Winning Formulas can help you maintain, or increase, your bone strength safely and naturally, without the use of drugs that might cause you even further harm. NUTRITION * Avoid dairy. Calcium is the main nutrient that comes to most minds for improving bone health. Many people believe milk is the best source of calcium for the body and that it’s necessary for strong bones. Those who are nutritionally aware realize the important role which vitamin D plays in the body’s ability to absorb calcium. Fracture rates are significantly higher for those that drank 3 or more cups of milk daily. (Harvard Nurses Study).            o 190,000 men and women were evaluated over an 18 year period. Studies concluded, “Neither milk nor a high-calcium diet reduces osteoporosis.” The data does not support the hypothesis that a higher consumption of milk by adult men and women protects against hip or forearm fractures. * Consume a diet rich in fruits and vegetables, especially high-calcium leafy greens such as spinach, kale, Swiss chard and broccoli. Leafy green vegetables such as kale and spinach contain higher calcium values than milk. Fruits and vegetables are alkalizing. Sugar, fast food, soda, dairy products as well as most junk and processed foods are highly acidic. o Increase your consumption of vegetables. If you find it difficult to eat the recommended amount of vegetables you need daily, consider vegetable juicing. Eating high quality, organic, biodynamic, locally grown food will naturally increase your bone density and decrease your risk of developing osteoporosis. * Consume adequate amounts of protein. Studies have shown that bone density improves by increasing one's protein consumption as long as the intake of calcium and vitamin D are at recommended levels as well as including alkalizing foods (greens and vegetables) with your protein. * Consume foods high in boron (apples, pears, legumes and nuts). * Avoid processed foods. A diet full of processed foods produces biochemical and metabolic conditions in your body that will decrease your bone density, so avoiding processed foods is a first step in the right direction. This includes avoidance of all processed soy products. * Avoid gluten, a grain protein that has been shown to decrease bone density. Gluten is found in wheat, barley, rye, oats and spelt. * Consume a healthy balance between omega-6 omega-3 fats. Eliminate processed vegetable oils such as corn, canola, safflower and soy.  * Avoid steroids, especially if you have asthma or any other autoimmune disease. Steroids increase your risk for osteoporosis. * Drink a sufficient amount of water daily. Find the formula in THE POWER OF 4. * Include 2-3 cups of red clover tea. * Eliminate all soda, including diet. Consumption of carbonated soft drinks is associated with an increase in bone fractures and osteoporosis by depleting your bones of calcium. (J. Adolescent Health 94;15;210-215) * Maintain a normal pH. Relative Acidity - pH below 7.34, buffers are released from storage areas... the bone LIFESTYLE * Spend time outdoors in the sun daily for at least 15 or 20 minutes each without sunscreen. Your skin makes vitamin D from sun exposure, and one of the primary reasons why people, including kids, don't get enough is because they're not spending enough time outdoors or are wearing sunscreen (which blocks vitamin D production). Calcium is best absorbed with synergists, vitamin D and magnesium. (Am, J, Clin. Nutr. Oct 94;573-578) * Avoid fluoride. Use non-flouride toothpaste. * Avoid bisphosphonates such as Fosomax, Boniva and Didronel. Side effects include skin rashes, muscle aches, inflammation, musculosketal and bone pain, electrolyte disturbance, osteomalacia, increased PTH, eye inflammation and seizures. * Balance hormones. * Manage stress. Stress increases cortisol which increases osteoclast activity. *     Bone density tests reveal if you’ve lost or gained bone which only show changes over a prolonged period of time (9-12 months). EXERCISE * Weight-bearing exercises such as walking, rebounding, hiking, jump rope, tennis, dancing, yoga or my favorite, resistance strength training performed consistently.....Consistency is the key! SUPPLEMENTS * A study involving postmenopausal women with osteopenia and osteoporosis found supplementation with an oriental herb, the extract of Acanthopanax senticosus (AS extract), was found to exert beneficial effects on bone turnover. "The effects of Acanthopanax senticosus extract on bone turnover and bone mineral density in Korean postmenopausal women," Hwang YC, Chung HY, et al, J Bone Miner Metab, 2009 May 20. * Consider natural progesterone which can increase your bone strength. It does this by serving as a growth promoter the osteoblasts (cells that build bone). * Dandelion tea is not only nourishing for the liver, it helps build bone density. * Fish oil with EPA, DHA and GLA – not only helpful for osteoporosis, but also your skin, brain, heart, moods and hormones. By the way, I recommend pharmaceutical grade, screened for peroxides, mercury and other metals, really pure fish oil. DO NOT TAKE FISH OILS IF YOU ARE ON ANY BLOOD THINNER. OR WITHIN 2 WEEKS OF ANY PLANNED SURGERY. OR IF YOUR DOCTOR ADVISES YOU NOT TO TAKE. * In a study involving 34 postmenopausal women, supplementation with a combination of antioxidant vitamins (600 mg/d vitamin E, 1000 mg/d vitamin C) for a period of 6 months was found to protect against bone loss as effectively as resistance training (3 times/week). * Prebiotics – facilitates optimal calcium absorption. Prebiotics complement the action of probiotics. They’re nutrients that support the growth of beneficial bacteria in the colon. * Minerals such as manganese,  boron, copper, zinc, strontium, silica (Biotics Research Osteo B II) o A deficiency in manganese may accelerate bone loss as well as result in defective bone formation. o Strontium may be a more effect and less expensive alternative to Bisphosphonates such as fosamax, actonel, etc. It helps reverse osteoposoris and helps prevent recurrence of fractures in those who have suffered a fracture due to osteoporosis. * Optimize your vitamin D levels. Vitamin D builds your bone density by helping your body absorb calcium. Vitamin D, magnesium and potassium supplementation. o According to a study published in The Journal of Clinical Endocrinology & Metabolism, the best supplements may not be what you think. Consider vitamin D, magnesium and potassium. In fact, the article didn't even mention calcium. Instead, the researchers focused entirely on the importance of magnesium. Ninety percent of individuals in the United States are deficient in magnesium. As much as 50% of magnesium is found in the bones. o Vitamin D is a worldwide epidemic. Besides osteoporosis, vitamin D deficiency causes muscle weakness and increases the risk of cancer, hypertension, type 1 diabetes, heart disease, infection, multiple sclerosis, rheumatoid arthritis and other auto-immune diseases. * Consider supplementing with vitamin K2 if you are not getting enough from food alone. Vitamin K2 serves as the biological "glue" that helps plug the calcium into your bone matrix. The dose is about 185 mcg per day. o Vitamin K prevents and treats osteoporosis by reducing the risk of fractures. Neither calcium or vitamin D can produce health bone mineralization without adequate vitamin K. Fermented foods such as natto, typically have the highest concentration of vitamin K found in the human diet and can provide several milligrams of vitamin K2 on a daily basis.  Note: Do not take vitamin K if you’re taking Coumadin. Only in this setting will is cause a problem because it interferes with Coumadin’s drug actions. Paula’s Blog Check out my blog for the latest in health, fitness, diet and nutrition. My Favorite Fresh Juice Recipe This recipe is loaded with nutrients! 5-6 kale leaves 1 organic pear 1 stalk celery 1/2 cucumber Handful fresh Italian parsley Fresh Ginger Add ice & a scoop of protein powder   after juicing       WHEY COOL - VANILLA        My favorite whey protein          Click here to purchase