Build Strong Bones

Building strong bones is a key to living a long life, maintaining a high quality of life, and keeping one’s body functional.  Contrary to popular opinion, eating dairy is not necessary to building strong bones.  In China and Japan osteoporosis rates are lower than in the west without significant dairy consumption. Here are 6 keys to building strong bones.  

1.       Eat your grapefruit!  This may come as a surprise but grapefruit enhances bone mineral deposits.  

2.        A Spanish study found that the Mediterranean diet enriched with extra-virgin olive oil causes the body to circulate more osteocalcin which is a marker for healthy bone density.

3.       Sardines!  Give them a try.  They are arguably the most nutrient dense fish.  Because of their small size there is not a concern for mercury, and they have high levels of omega-3 fatty acids.  Sardines are high in calcium and vitamin D.  A can of sardines has more calcium and naturally occurring vitamin D than a glass of milk.  Try them with some whole wheat crackers and hot sauce!

4.        Nut-butters! Try some almond butter, cashew butter, walnut butter or use nuts in pesto recipes.  The oils in nut-butters decrease the rate of bone breakdown.  This helps to create a positive balance in terms of bone building.

5.       Green vegetables!  Greens are possibly the most bioavailable source of calcium.  This means that the calcium is absorbed by bones as it is delivered by the blood stream.  Greens are a more bioavailable source of calcium than milk and the most nutrient dense foods on the planet.

6.       Weight bearing exercise builds bone density.  At the very least, begin doing body weight exercises: push-ups, lunges, and squats... but even better is to include weight lifting in your exercise routine 2 days per week.  Make sure to do full body workouts.  

Recipe of the Week....Roasted Vegetable Salad with Citrus-Ale Vinaigrette

Ingredients: 

• Salad
• 2 large carrots , cut into 2-inch chunks 
• 2 golden beets , peeled and cut into 1 1/2-inch chunks 
• 2 rutabagas (about 1/2 pound each) , peeled and each cut into 6 wedges 
• 1 large parsnip , peeled and cut into 2-inch chunks 
• 1 sweet onion , cut into 6 to 8 wedges 
• 1 sweet potato (8 to 10 ounces) , peeled and cut into 2-inch chunks 
• 2 cloves garlic , unpeeled 
• 1/4 cup extra-virgin olive oil 
• 1/2 teaspoon coarse sea salt 
• 1/4 teaspoon ground black pepper 
• 1 cup arugula, watercress, baby kale or spinach 
• Citrus-Ale Vinaigrette
• 3 ounces India Pale Ale 
• 2 tablespoons extra-virgin olive oil 
• 1 tablespoon honey 
• 1 teaspoon finely grated orange zest 
• Juice of 1/2 orange 
• 3 green onions , thinly sliced 
• 1 tablespoon fresh marjoram leaves 
• 1 1/2 teaspoon Dijon mustard 
• 1/4 teaspoon coarse sea salt 
• 1/4 teaspoon ground black pepper 

Method: 

Preheat the oven to 400°F.  

Combine carrots, beets, rutabagas, parsnip, onion, sweet potato and garlic in a large bowl. Drizzle with oil, season with salt and pepper and toss well to combine. Arrange vegetables on a large rimmed baking sheet in a single layer. Roast, stirring once, until tender and lightly browned, about 45 minutes. Remove from the oven and keep warm.  

For the vinaigrette, combine beer, oil, honey, orange zest and juice, green onions, marjoram, mustard, salt and pepper in a blender. Remove roasted garlic cloves from vegetables and peel. Add garlic to blender and blend until vinaigrette is smooth and emulsified.  

Transfer warm vegetables to a large bowl. Toss with vinaigrette and greens and serve warm.

Just A Reminder...Four Steps to Reducing the Risk of Heart Disease

The leading cause of death in the United States is heart disease.  According to the CDC over 600,000 people a year die from heart disease; yet, it is almost entirely preventable.  We will die.  But we don’t have to die of heart disease.  The following are eight choices you control.

1.       Don’t Smoke!!! If you are, you need to quit.  Research smoking cessation programs, and start down the road to saving your heart.

2.       Don’t forget to take your medicine!!!  You might be thinking “what???” The best medicine for your heart is exercise and a healthy diet.  Exercise 30 minutes each day.  A walk counts, but you need to do a bit more.  Include cardio on a treadmill, bike, elliptical, and / or rowing machine.  Include some body weight strengthening lunges, squats, push-ups, and planks.  What is a healthy diet?  Keep it simple.  Avoid refined and processed foods. Eat a diet mainly consisting of vegetables, fruits, nuts, beans, seeds, and whole grains.  Check out Dr. Colin Campbell’s website at nutritionstudies.org.  People who have high blood pressure, high cholesterol, diabetes, or are overweight increase their risk for heart disease considerably; however, the cure-all medicine is exercise and a healthy diet. 

3.       Limit alcohol.  Men who drink more than 2 drinks per day and women who drink more than 1 drink per day have an increased risk for heart disease.  If you don’t drink on a daily basis but binge occasionally, you are at even a higher risk.  

4.       Manage your stress.  Forgive and accept forgiveness.  Find activities that you enjoy.  Those who have strong family units, strong friendships, and hobbies limit their stress.  Work hard but build breaks into your day, don’t skip meals, take vacation time, and take a nap. 

 Give it a try! 

Recipe of the Week - Apple Sandwiches with Granola and Peanut Butter

Ingredients: 

• 2 small apples, cored and cut crosswise into 1/2-inch thick rounds 
• 1 teaspoon lemon juice (optional) 
• 3 tablespoons peanut or almond butter 
• 3 tablespoons granola 

Method: 

If you won't be eating these tasty treats right away, start by brushing the apples slices with lemon juice to keep them from turning brown.

Spread one side of half of the apple slices with peanut or almond butter then sprinkle with chocolate chips and granola. Top with remaining apple slices, pressing down gently to make the sandwiches. Transfer to napkins or plates and serve.

Include the Cruciferous …

The Cruciferous vegetables or Brassica vegetables are the single best cancer fighters of all foods.  They include the commonly known kale, broccoli, cauliflower, brussel sprouts, cabbage, Swiss chard, arugula, watercress, turnip greens, mustard greens, collard greens and several others which may be less known bok choy, rapini, daikon, mizuna, tatsoi, rutabaga, kohlrabi, and horseradish.  

Only cruciferous vegetables contain the nutrtient isothiocyanates which stimulate the body to break down carcinogens.  This occurs by preventing normal cells from becoming cancerous cells.  Isothiocyanates are capable of metabolizing toxins from smoke and lowering the risk of tobacco related cancers.  

Sulforaphane which is one of the isothiocyanates and indole – 3 – carbinol are more prevalent in cruciferous vegetables than any others.  They are directly linked to reducing the risk of breast, prostate, cervical, colon, and several other cancers.  These nutrients may delay the onset of cancer and reduce the size and growth of tumors.

Cruciferous vegetables are booming with many other nutrients including vitamin C, folate, potassium, selenium, chlorophyll, antioxidants, flavonoids, phytochemicals, carotenoids, lingnans, phytosterols, glucosinolates and super high in fiber. 

High levels of homocysteine are directly linked to heart disease.  And once again the cruciferous vegetables are there for the rescue.

There are many ways that they can be incorporated into your meals.  At breakfast time leaves from cruciferous vegetables can be used in smoothies.  They can be part of a healthy omelet.  At lunch and dinner they are wonderful in soup, stir fried dishes, or when added to rice or pasta. 

¨     1 Broccolini Stalk

¨     1 tbsp sesame seeds

¨     3 tbsp sesame seed oil

¨     Pinch of sea salt

¨     1 Clove garlic

¨     Optional (chili flakes)

Steam broccolini for 4 minutes then pat dry.  Add broccolini to pan containing sesame seed oil and chopped garlic clove on medium heat.  Keep heat low enough that garlic does not burn.  Add sesame seeds.  Stir fry for 3 minutes.  Season with sea salt and enjoy!

Three-Bean Salad with Quinoa

Ingredients: 

• 1 cup uncooked quinoa 
• Salt and ground black pepper 
• 1/2 pound green beans, trimmed, cut into 2-inch pieces, cooked and rinsed in cold water 
• 1 1/2 cups frozen shelled edamame, thawed 
• 1/2 cup chopped roasted red peppers 
• 1 (15-ounce) can kidney beans, rinsed and drained 
• 1/4 cup prepared Italian dressing 
• 1 teaspoon dried tarragon 

Method: 

Rinse quinoa under cold running water and drain. Bring 1 3/4 cups water to a boil in a small pot. Stir quinoa and a pinch of salt into water. Reduce heat, cover and simmer until tender and liquid is absorbed, 15 to 20 minutes. Uncover and let cool. Put cooled quinoa, green beans, edamame, peppers, kidney beans, dressing, tarragon, salt and pepper into a large bowl and toss well. Serve chilled or at room temperature.
 

Nutritional Info: 

Per Serving:270 calories (70 from fat), 8g total fat, 1g saturated fat, 0mg cholesterol, 460mg sodium, 33g carbohydrate (8g dietary fiber, 4g sugar), 17g protein

Alcohol and Cancer

According to the National Cancer Institute there is a correlation between alcohol consumption and some cancers.  Alcohol is a carcinogen.  The research is clear that the more alcohol one drinks and, more specifically, the more alcohol one drinks over time increases one’s chance of acquiring an alcohol related cancer.  

The following cancers have demonstrated a clear association connected to alcohol consumption:

Head & Neck Cancers – The risk increases by 2 to 3 times for those who consume 3.5 or more drinks per day.  

Esophageal Squamous Cell Carcinoma – In general, this specific cancer occurs in populations who lack an enzyme involved in alcohol metabolism.   This missing enzyme is typically found in people of Chinese, Korean and Japanese descent. 

Liver Cancer – The primary cause of liver cancer is found in populations who were heavy drinkers.

Breast Cancer – More than 100 epidemiological studies have linked alcohol consumption to breast cancer.  As alcohol consumption increases to 3 drinks per day the risk for breast cancer increases 1.5 times.  Even one drink a day increases a woman’s risk for breast cancer slightly by 7%.  

Colorectal Cancer – The statistics on colorectal cancer are basically the same as those for breast cancer.  Three drinks per day increases one’s risk by 1.5x, and even one drink increases one’s risk by 7%.  

Alcohol typically increases one’s risk for cancer through the following four means.

1.       The breakdown of alcohol produces the toxin acetaldehyde which can damage one’s DNA.

2.       The oxidation process that occurs when consuming alcohol can further damage DNA as well as proteins and lipids.

3.       Alcohol can slow down or inhibit the proper absorption of nutrients including vitamin A,  vitamins C,D,E, folate and carotenoids. 

4.       Alcohol increases estrogen levels which is linked to breast cancer. 

The bottom line – avoid drinking alcohol.  When and if you drink, females should keep it to a max of one drink per day and males to a max of two drinks per day.  And for those looking for reservatol in red wine, you can get it from red grapes.  

Find Some Fun & Supplement Your Exercise Program

A couple of years ago my bride bought me the best gift – a mountain bike!  After playing sports all my life, the only exercise I was getting was the regimented gym workout which I enjoyed but lacked the adrenaline of sports.  Honestly, I rarely had anything fun to do that was active.  I had fallen victim like so many of us to the busyness of adult life as a provider and supporter of all the children’s activities.  My kids still have activities, but they are getting to the age where they don’t want to play with me very often and the mountain bike has been awesome.  I feel like a kid again!  There are so many trails in Chattanooga.  They range from a nice hike to feeling like you are racing on a motorcycle dirt bike. 

There are so many different ways to exercise and one of the best ways is to find something that is fun for you!  It is not just healthy physical exercise but is healthy for your whole being!  In Chattanooga we have a wealth of opportunities – so - try something new!

www.outdoorchattanooga

At this site you can find any outdoor activity under then sun and where to do it in Chattanooga whether it is on land, water or in the air!

www.rootsrated.com

Find the trail you are looking for in Chattanooga or anywere! 

Yoga

www.hotyogaplus.com

www.yogalanding.net

www.clearspringyoga.com

www.thisisbalance.com

Pilates

www.pilateschattanooga.com

www.pilatestonic.com

YMCA

www.ymcachattanooga.org

At the Y you can find group training, dance classes and adult sports leagues.

Flexibility

What is flexibility? In an introductory course in exercise one learns that flexibility is one of the five components of health related fitness.  Flexibility is defined as the ability to move a joint through its full range of movement.  

In elementary school many of us performed the sit and reach test as a marker of flexibility.  The sit and reach test is a legitimate method for measuring low back and hamstring flexibility; however, the best way to think about flexibility is in terms of being able to move the body in the planes of movement consistent to normal human activity and specific to one’s individual activity preferences.  

How can one develop the flexibility needed for every decade of life and for the specific activities one enjoys?  Stretching is a piece of the puzzle but not the whole answer.  First of all it is important to understand that more flexibility is not always best.  Too much flexibility or too little flexibility will make one injury prone.  Therefore, the key to healthy flexibility comes back to being able to move the body in planes of movement common to normal human activity and specific to individual activity preferences.  This is achieved primarily through the following two avenues: core strength and muscular balance.

Core strength refers to the “core of the body” or abdominals, internal/external obliques, and spinal erectors.  The body is a chain of three links: upper body, core (middle body), and lower body.  If a chain of three links is compromised at its middle link, then all links are compromised.  The core of the body is the key to creating the freedom to move in all planes of movement.  Therefore the first step to developing flexibility is to develop core strength.  The best exercises to develop core strength do not isolate the abdominal, oblique and low back but actually incorporate the whole body.  The best core exercises are deadlifts, squats, lunges, push-ups, pull ups, planks and variations of these exercises.  

Muscular balance is the other key.  Muscular balance refers to protagonist and antagonist muscles being in balance.  Each muscle has an opposing muscle, for example, the triceps and bicep or quadriceps and hamstring.  When opposing muscle groups are strong and proportionately in balance, flexibility and range of movement are achieved.  For example, if the quadricep muscle is too strong then it will pull on the hamstring.  Balance is needed; however, balance is not always a 1:1 ratio.  Balance with the quadriceps and hamstring is a 3:2 ratio.   If one lacks core strength and balance in opposing muscle groups, one could stretch all day long and not improve one’s flexibility and range of movement. 

Some people are naturally very flexible and others are not.  There are genetic set points; however, all people can improve their flexibility and make their body more functional in terms of its ability to move in different planes of movement.  A personal trainer can be very helpful in developing a properly balanced exercise prescription and providing manual assisted stretching. 

Recipe of the Week...Banana-Oatmeal Snack Cookies

Ingredients: 

• 2 ripe bananas, mashed 
• 1/2 cup unsweetened applesauce 
• 1 1/2 cups quick-cooking oats 
• 1/2 cup finely ground walnuts 
• 1/2 cup finely chopped dried apricots and/or dates 

Method: 

Preheat the oven to 350°F. Line a baking sheet with parchment paper and set aside.

Combine bananas, applesauce, oats, walnuts and apricots and/or dates in a large bowl until evenly blended. Scoop out 1 heaping tablespoon and roll into a ball. Place onto the prepared baking sheet and flatten slightly. Repeat with remaining mixture.

Bake about 30 minutes or until lightly golden. Cool on a wire rack. Store cookies in an airtight container for up to one week. To freeze, layer cookies between waxed paper and store in an airtight container for up to one month.

 

Nutritional Info: 

Per Serving:Serving size: 1 cookie, 35 calories (10 from fat), 1g total fat, 0g saturated fat, 0mg cholesterol, 0mg sodium, 6g carbohydrate (1g dietary fiber, 2g sugar), 1g protein