20 Tips to Improve/Maintain Joint Health

1. Lose weight: It's obvious that carrying extra pounds around all day can unnecessarily stress your joints, especially your knees, hips, and ankles

2. Lose the stilettos: A 3 inch heel stresses the bones in your foot seven times more than a 1 inch heel along with putting extra stress on your knees

3. Change positions: Try to avoid sitting or standing in one position for too long. It's good to get your joints moving to keep them lubricated

4. Use proper lifting mechanics: This will greatly diminish the stress put on your vertebrae

5. Increase calcium intake: Build your bones up to be strong

6. Choose water: instead of soft drinks as those tend to decrease bone density

7. Be colorful: Eat a variety of fruits and vegetables. If you eat some of every color, you'll be set!

8. Go fishing: Really, you just need to eat it, whether you catch it in a lake or in the frozen foods section. The omega-3 fatty acids are shown to be beneficial to joint health

9. Oranges: Vitamin C has been shown to decrease risk of osteoarthritis 

10. Take a vitamin: This is a great way to get the nutrients that your diet may be lacking, and a balanced diet is essential for overall body health

11. Exercise: Especially weight bearing activites. They are shown to improve bone density and reduce the risk of osteoarthritis

12. Go for a swim: If you are already experiencing joint pain, don't just stop moving. Swimming is a great way to keep your synovial fluid moving around, so you don't get stiff, while not having to bear the weight of your body

13. Warm up: Take at least five minutes to give your muscles and joints a chance to warm up before you go all out in your exercise...even if it seems unnecessary

14. Yoga: Yoga will help keep you limber while still being low impact, and it's a great de-stressor

15. Listen to your body: If you have pain in your joints for more than two hours after exercise, it may be time to go see a Doctor

16. Don't ignore the core: Your core muscles are very important for balance. As you get older this is especially imporant. Keep it strong to prevent falls. Your hips, wrists, and knees will thank you.

17. The buddy system: Find a workout buddy who will help you be accountable to keep excess weight off and to keep you moving AND encourage you

18. Stretch: Stretching helps to increase your range of motion in your joints

19. Take a break: Stress and pain have been linked for years, so take time away to de-stress and keep pain at bay

20. Quit smoking: Smokers are at higher risk for fractures than non-smokers

Healthy Recipe On The Grill!

Inside-Out Cheeseburger

Ingredients:

• 1/4 cup shredded Cheddar cheese
• 1/4 cup shredded gruyere cheese
• 1 pound 90%-lean ground beef
• 1 tablespoon Worcestershire sauce
• 1 1/2 teaspoons paprika
• 1/4 teaspoon freshly ground pepper

Preparation

1. Preheat grill to medium-high or preheat the broiler.
2. Combine Cheddar and Gruyere in a small bowl.
3. Gently mix beef, Worcestershire, paprika and pepper in a large bowl, preferably with your hands, without overworking. Shape into 8 thin, 4-inch-wide patties. Mound 2 tablespoons of the cheese mixture on each of 4 patties, leaving a 1/2-inch border. Cover each with one of the remaining patties. Crimp and seal the edges closed.
4. To grill: Lightly oil the grill rack (see Tip). Grill the stuffed patties over medium-high heat, about 4 minutes per side for medium-well. (Be sure not to press the burgers as they cook or they’ll split open and the cheese will ooze out.) To broil: Cover a broiler pan with foil and coat with cooking spray. Broil the stuffed patties in the upper third of the oven, about 4 minutes per side for medium-well. In either case, let the burgers stand for 5 minutes before serving.

Nutrition

Per serving: 264 calories; 16 g fat ( 7 g sat , 6 g mono ); 89 mg cholesterol; 1 g carbohydrates; 26 g protein; 0 g fiber; 186 mg sodium; 405 mg potassium.