A major factor in weight gain is amount of processed foods we consume. Processed foods typically bear little resemblance to foods in their whole, natural form. They are manufactured, "value-added" products that are often stripped of vital nutrients and laden with excessive amounts of salt, sugar, fat, and synthetic chemicals. And if that weren’t bad enough, when you heat up processed foods, heat destroys remainder of any nutrients that may have been left. Most of us eat processed foods, but they contain no nutritional value. Include more fresh fruits and raw veggies in your diet and keep processed foods to a minimum.

If you are really serious about losing weight, first step is to design a plan that works for you. Just saying “I want to lose 20 pounds” isn’t going to work. You’ve got to know HOW you’re going to lose those pounds and WHY you want to lose them. The key to staying on track is to create a plan, set goals and work through emotions that cause you to over eat.

The reason weight loss is challenging is because there is an abundance of information on how to lose it, but there is also an abundance of tempting, tasteful foods calling out your name at every turn. Watch TV for an hour and count how many food commercials you see. Drive down street and count how many fast food restaurants there are. Walk into grocery or convenience store and see how much space is used for junk food, candy and soft drinks. I am always amazed to see twenty women’s magazines touting latest “diet” headline on one side of checkout lane and an entire rack of candy and junk food on other side. No wonder we’re confused.

You can lose weight and become healthy, but not by going on some fad diet. Arm yourself with knowledge. Learn how your body processes food, what your emotional triggers are and why you want to lose weight. Begin by making a plan and deciding that it’s time to stop insanity and realize that you deserve to feel good and be healthy. Let this be year that you climb to top of mountain and bask in glow of victory!

Bone density also depends on exercise. When body gets regular weight-bearing exercise (such as walking), it responds by depositing more mineral in bones, especially bones of legs, hips, and spine. A lack of exercise accelerates loss of bone mass.

Other factors that may contribute to development of osteoporosis include smoking, late puberty, early menopause (natural or artificially induced), a family history of disease, hyperthyroidism, chronic liver or kidney disease, and long-term use of corticosteroids, anti-seizure medications and anticoagulants.

What can you do to protect yourself?

1) Eat plenty of foods that are high in calcium and vitamin D. Good sources include broccoli, chestnuts, clams, dandelion greens, most dark green leafy vegetables, flounder, hazelnuts, kale, kelp, molasses, oats, oysters, salmon, sardines (with bones), sea vegetables, sesame seeds, shrimp, soybeans, tahini (sesame butter), tofu, turnip greens, and wheat germ.

2) Consume whole grains and calcium foods at different times. Whole grains contain a substance that binds with calcium and prevents its uptake. Take calcium at bedtime, when it is best absorbed and also aids in sleeping.

3) Include garlic and onions in diet, as well as eggs (if your cholesterol level isn't too high). These foods contain sulfer, which is needed for healthy bones.

4) Limit your intake of almonds, asparagus, beet greens, cashews, chard, rhubarb, and spinach. These foods are high in oxalic acid, which inhibits calcium absorption.

5) Avoid phosphate-containing drinks and foods such as soft drinks, high-protein animal foods, and alcohol. Avoid smoking, sugar, and salt. Limit your consumption of citrus fruits and tomatoes; these foods may inhibite calcium uptake.

6) Avoid yeast products. Yeast is high in phosphorus, which competes with calcium for absorption in body.

7) If you are over 55, include a calcium lactate (if you are not allergic to milk) or calcium phosphate supplement in your daily regimen, and take hydrochloric acid (HCI) supplements. In order for calcium to be absorbed there must be an adequate supply of vitamin D as well as sufficient HCI in stomach. Older people often lack sufficient stomach acid.

8) If you take thyroid hormone or an anticoagulant drug, increase amount of calcium you take by 25 to 50 percent.

9) If you take a diuretic, consult your physician before beginning calcium and vitamin D supplements. Thiazide-type diuretics increase blood calcium levels, and complications may result if these drugs are taken in conjunction with calcium and vitamin D supplements. Other types of diuretics increase calcium requirements, however.

10) Keep active and exercise regularly. A lack of exercise can result in loss of calcium, but this can be reversed with sensible exercise. Walking is probably best exercsie for maintaining bone mass.

The information presented here is for informational purposes only. It is not intended to treat or diagnose any medical condition. It is imperative that you take your health into your own hands and empower yourself by researching all of your options. With vast amount of information available on-line, you can arm yourself with an arsenal of information that will assist you and your healthcare practitioner in creating best plan of treatment for your needs. Here are a few resources to get you started:

http://www.medcohealth.com - This comprehensive website includes an A-Z Health Page, Digestive Health Center, Drug Information, Health Encyclopedia and Health News.

http://www.ivillage.com/ - iVillage has been winning awards for women's health since 1997. You can find information on health topics from A-Z and research conventional and alternative treatments. This is a great site, plus there are many other wonderful features. Plan to spend some time and browse.

http://www.healingwithnutrition.com/odisease/osteoporosis/osteoporosis.html#A3 - If you are looking for facts, here is a good place to start. Here you will find Warnings/Precautions for prescription drugs associated with osteoporosis, informative articles, Osteoporosis Facts and Statistics, Prevention and Treatment Strategies, and much more.

About the author – Kathy Browning is a healing arts practitioner and wellness coach. She is also the Editor-In-Chief of “The Art of Living Well”, an ezine focused on the mind, body, spirit connection and the author of “Feng Shui for Abundant Living”. Be sure to visit http://www.cancercomfort.com for more information.