We hope everyone had a wonderful thanksgiving and are having a great holiday season! The Ikier Wellness Center is full of holiday cheer! For any questions, comments, or concerns please email support@osteofitness.com.

Recipes for Strong Bones

Wild Rice Salad Read article

Kitty's Prune Cake Read article

Lasagne with Ricotta Cheese Read article

Winter is Here!!

Stay alert in the icy weather!!

Winter is here! As it gets colder and the snowstorms start coming, we must be aware of the dangers of the ice. Black ice hides under light snow and can cause an abrupt fall, injury, or fracture. Snow can hide uneven terrain, and ice can be hard to see. Some areas that freeze over quickly are stairs, driveways, and sidewalks. A fall on the ice and snow can lead to the following:

-Bone injuries (fractures) to the wrists, arms, hips, ankles

-Head trauma

-Back and spinal injuries

These injuries are especially dangerous for those who have osteopenia and osteoporosis.

A few ways to prevent these falls include:

1. Make sure your shoes fit and are in good condition before the snow falls. Try them out and walk around outside with them on to make sure they aren’t too big or too small.
2. When getting new boots for the winter, make sure they have treads and ‘alligator teeth’.
3. Use one foot to test for ice while holding onto the door frame before fulling stepping out.
4. Walk with smaller steps while picking your feet up a little more. Hold onto handrails if they are near you.
5. if you must walk up or down a hill, walk sideways so that you have more tractions.
6. Walk in areas that have lights so that ice can be more visible
7. Practice balance exercises at home and use the spiky ball on the bottom of your feet (check out our blog “Healing the Foot” to get some tips)

Another snow related risk is a heart attack or sudden cardiac arrest from shoveling snow. Shoveling snow can exceed 85% of the maximal heart rate in just under two minutes. This put extreme stresses on the heart, especially for someone who does not exercise consistently, and who does not do cardio consistently. The act of shoveling is an arm heavy task which is also more strenuous on the heart. People often hold their breath when lifting the shovel full of heavy snow which increases heart rate and blood pressure. The cold air outside also constricts the blood vessel which can raise blood pressure as well. If possible try to get a service for snow shoveling or stay indoors!

The next session of Osteofitness in Concord starts on January 20th!

$415.00 In Person Osteofitness Jan - March 2026 Tu/Th 12:30 pm Session Information: Jan 20th to March 12th Tuesdays and Thursdays ... Read more Get it now!

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$415.00 Zoom Osteofitness Tu/Thu 11am or 4pm Session Information: Jan 20th to March 12th Tuesdays and Thursdays ... Read more Get it now!

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All About Magnesium

One of the important nutrients for your osteoporosis is magnesium. Magnesium is critical for bone health; Ikier recommends consuming 340mg of magnesium per day. This should be via foods versus supplements, as nutrients from food will be absorbed optimally and naturally for your bone health.

Foods that contain magnesium

• Spinach
• Beet Greens
• Okra
• Tomato Products
• Artichokes
• Plantains
• Potatoes
• Sweet Potatoes
• Collard Greens
• Raisins

Medications that contain magnesium

Magnesium is also found in many medications and supplements.

These medications have various uses. Below is a list of the most common medications and supplements that contain magnesium, as well as their uses and side effects. Ikier does not make recommendations about medication. All changes to medications should be discussed with your doctor. This is for informational purposes only.

Magnesium oxide

Uses: Laxative for acid indigestion and upset stomach, treat low levels of magnesium; health supplement for cardiovascular and neuromuscular health

Side effects: Upset stomach and diarrhea; allergic reaction involving the following: rash, itching and swelling especially of the face, dizziness and trouble breathing.

Magnesium silicate (Talc)

Uses: Prevent malignant pleural effusion (build-up of fluid in chest cavity in individuals with cancer or other serious conditions).

Side effects: Pain, bleeding, fever, shortness of breath, coughing up blood, fast heartbeat, dizziness, fainting, chest pain or pressure

Magnesium sulfate (Epsom salt)

Uses: Convulsions during pregnancy, nephritis in children, magnesium deficiency, tetany

Side effects: Heart disturbances, breathing difficulties, poor reflexes, confusion, weakness, flushing, sweating, low blood pressure, anxiety, feeling faint, coldness, fatigue, muscle tightness or contraction, headache.

Magaldrate (can contain aluminum oxide or magnesium oxide)

Uses: heartburn, sour stomach, acid indigestion, hyperphosphatemia, magnesium deficiency, gastric and duodenal ulcers, gastroesophageal reflex disease

Side effects: Diarrhea, high blood magnesium, nausea, vomiting, low blood phosphates, osteomalacia, chalky taste, fecal impaction, constipation, abdominal cramping

Magnesium hydroxide (milk of magnesia)

Uses: Laxative and antacid used on a short-term basis in adults and children

Side effects: loose or watery stool, diarrhea, blood in stool, constipation

Magnesium trisilicate

Uses: Anti-acid used to treat peptic ulcers

Side effects: Diarrhea, high blood magnesium, nausea, vomiting, headache, dizziness, lethargy, drowsiness, lightheadedness

Magnesium chloride

Uses: Supplement used to treat magnesium deficiency and electrolyte replenishment

Side effects: Respiratory depression, hypothermia, flushing, low blood pressure, stupor, sweating

Hydrotalcite

Uses: Prescribed for impaired digestion caused by gastritis, gastroesophageal reflex disease, heartburn, and stomach ulcers. Side effects: Vomiting, diarrhea Magnesium aspartate

Uses: Magnesium supplement used to treat magnesium deficiency, upset stomach, heartburn, indigestion, and neuromuscular function

Side effects: Gas, Diarrhea, cramps

Magnesium citrate

Uses: Laxative used for procedures such a colonoscopy, treatment for constipation

Side effects: Diarrhea, abdominal pain, decreased weight, weakness

Have you met Anne?!

She is one of our wonderful models and members! She answered some questions for us about how Osteofitness has helped her.

1: How did you come to be a part of Beverley’s Osteofitness™ program?

I found out about the program in the Emerson Wellness brochure. I was part of the very first class Beverley offered at Emerson. I was intrigued by the possibility of stopping worsening osteoporosis through a focused exercise program.

I first became a model because Beverley invited me to do so when Osteofitness classes resumed via Zoom after the first year of Covid. She convinced me with the argument that I would benefit from being monitored closely with respect to form. Beverley was right about that.

2: What do you enjoy the most about the class?

I like that the classes are lively –there is interaction between Beverley and the model, but also with the other participants at home. Even when participating via Zoom , one has the feeling of sharing the experience with others who are also working hard. I appreciate that Beverley varies the exercises quite a bit within the framework of the exercise program. It keeps the classes both challenging and interesting

3. How have the exercises helped you?

I feel stronger physically. I’m more aware of my posture, my balance. I have been with the program without interruption since 2000. My osteoporosis has remained stable. I attribute this to Beverley’s program. I am grateful for the hour of mental rest, where I concentrate on making my body work and get the most from the class and the exercise. When I model I find a certain kind of relaxing joy in sharing with other members.

4: What are some of your interests and hobbies?

I enjoy walking, reading, cooking. I love being with my children and grandsons. I like studying languages, going to museums, looking at architecture and gardens. I enjoy taking pictures.

5: How has Osteofitness™ helped you stay independent and active?

Osteofitness has really brought home the importance of posture and balance. At this point, I feel I have hardly any limitations to what I can do physically.

Bev's mini muscular therapy sessions are open! If you hare having any aches or pains, try a mini muscular sessions!

$49.00 Mini Muscular Therapy Sessions Mini muscular therapy sessions involve 30 minutes of targeted muscular therapy that can ease pain, loosen tightness,... Read more Purchase

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On the go? We have Osteofitness videos available for purchase!

Feeling hungry? Check out Dino's and get a discount!

Dino’s Kouzina & Pizzeria is a family-owned restaurant that specializes in serving delicious pizza and Italian / Greek cuisine to the Concord area community. They take pride in preparing food from scratch using only the freshest ingredients.
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Dino's has a some delicious appetizers that are great for building healthy bones, like their Hummus Dip and Tzatziki Dip, and if you mention that you're a client of Ikier Wellness Center, you'll get 10% off those two appetizers.