Growth & Grit Health and Wellness Coaching

05/03/2026

Did you know prunes may support bone health? It sounds surprising, but research in postmenopausal women shows that eating about 5–6 prunes a day may help slow bone loss—especially at the hip. Why prunes? They contain a unique mix of vitamin K, potassium, fiber, and polyphenols, which may help support bone remodeling and reduce inflammation. Think of prunes as one simple addition to a bigger picture:
Adequate calcium, Vitamin D, Protein, Strength + impact exercise

Dietary consumption of prunes has favorable impacts on bone health, but more research is necessary to improve upon study designs and refine our unders…

05/01/2026

We hear “eat more calcium”… but it’s not always that simple. Your body depends on calcium for so many functions. If you’re not getting enough from food, it will pull it from your bones. Vitamin D plays a huge role. It’s what allows your body to absorb calcium in the first place. If you have gut-related conditions like Crohn’s disease, Celiac or you’ve had bariatric surgery, your needs may be different. This is where personalized guidance really matters. Because supporting your bones is about understanding what your body needs and taking small, supportive steps in that direction. Bone Health and Osteoporosis Foundation.

04/30/2026

May is Osteoporosis Awareness Month, and I’m grateful to be sharing resources from Bone Health and Osteoporosis Foundation. This work has become deeply meaningful to me. Not just as a health coach and yoga teacher, but through my own experience navigating bone health. What I’ve come to understand is bone health is about much more than a DEXA scan result. It’s about how we move, how we nourish ourselves, and how we build strength, balance, and confidence in our bodies over time. Through my bone health yoga series, workshops and coaching, I support women in reconnecting with their bodies in a way that builds strength, stability, and long-term wellbeing.

04/28/2026

What a meaningful evening hosting my Strong Foundations Workshop with Heart & Soul Yoga Wellness Community💛 There’s something powerful about coming together in community, learning, moving, and building awareness around how we care for our bodies, especially in midlife and beyond. So grateful for everyone who showed up and for the opportunity to share this work. Thank you, Melissa Bandock!

04/25/2026

JOIN MY EMAIL LIST! Receive: Simple wellness tips, Early access to programs, Subscriber-only pricing! May Newsletter dropping soon!💜 www.growthandgrithealth.com

04/23/2026

Mineral water CAN SUPPORT BONE HEALTH! Mineral waters (such as Gerolsteiner) contain calcium that is highly bioavailable—meaning your body can absorb and use it well. Because the calcium is already dissolved in the water (and not bound to compounds that block absorption), it may be easier for your body to take in. 👉 In fact, drinking about 1 liter of a high-calcium mineral water can provide a significant portion of your daily calcium needs. This can be helpful if you:
✔️ Don’t eat dairy
✔️ Follow a plant-based diet
✔️ Are thinking about bone health in midlife and beyond
There’s also some evidence that calcium-rich mineral water may:
• Support bone metabolism
• Help reduce bone loss over time
• Contribute to overall calcium balance in the body
It’s a simple, supportive addition that many people overlook. (Please see the referenced Article in the comments) 💜

04/23/2026

ICYMI: This Sunday (April 26th) I’ll be at Heart & Soul Yoga Wellness Community leading a 2-hour Yoga for Osteoporosis workshop. We’ll focus on safe, bone-supportive movement, balance, and posture. LMK if you have any questions. 💜
Register: https://www.heartsoulyoganj.com/

04/16/2026

Midlife has a way of asking deeper questions…Who am I now?What still fits? What am I ready to let go of? I wrote a new blog post about identity shifts, invisible patterns, and the space in between. Take a moment, notice what's shifting in you. 💜

A reflective look at identity shifts in midlife; exploring personal growth, invisible patterns, and the space between who you’ve been and who you’re becoming.

03/30/2026

Reflection for this week. In the middle of busy days, it’s easy to move from one thing to the next without pausing. What might shift if you took just a moment to check in? No need to fix or change anything right away. Just notice. Take a breath and see what comes up. Don’t underestimate the power of this pause. 💜

03/25/2026

I had a wonderful time volunteering at the Collingswood Library today, leading a gentle chair-based and standing movement session. We focused on mindful movement, posture, and simple ways to support the spine and body in everyday life. This is the kind of work I love—helping people reconnect with their bodies in a way that feels supportive, doable, and sustainable. A good reminder: It’s not about perfection… it’s about moving with awareness. Grateful to share this work in the community 💜

03/23/2026

It’s an honor to support women as they build strength, confidence & sustainable habits for their health & wellbeing. I now have 2 SPOTS LEFT in my series, starting MARCH 31ST! If you’re on the fence and have some questions, I’d love to connect.
https://anitaromero.satoriapp.com/offers/302749-balance-bones-breath-a-6-week-yoga-series

03/23/2026

☕ Coffee & Reflection Pause: A small pause for reflection this week. Sometimes we move through our days without noticing what’s actually filling us up and what’s quietly depleting us.
No need to change anything right away. Just notice.