Forte FitNews - 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 bio-available source of calcium.  This means that the calcium is absorbed by bones as it is delivered by the blood stream.  As a bonus greens are 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.  

Four Preventive Health Screenings for Men

Colorectal Screening – At age 50 men should get a colonoscopy to screen for colon cancer.  The testing allows doctors to check for precancerous polyps.  If one has a family history of colorectal cancer, testing may need to begin earlier.  Check with your general practioner if that is the case.  

Cholesterol Screening – At age 35 and every 5 years thereafter, men should have their cholesterol levels checked.  Treating high cholesterol can reduce the risk of heart disease.  If one is a smoker, obese, diabetic, or has high blood pressure one should begin cholesterol screenings at age 20. 

Prostate Screening – At age 50 discuss with your doctor whether you need a prostate screening.  If so, ask for a PSA test.  If you have a family history of prostate cancer discuss with your doctor whether you should begin testing earlier.  Men without symptoms who have probably less than 10 years to live do not need the screening.

Diabetes Screening – If one has blood pressure higher than 135/80, a fasting plasma glucose test can determine whether one has diabetes. 

Recipe of the Week - Whey Protein Breakfast Blast

Ingredients: 

• 3/4 cup frozen blueberries 
• 1/2 banana 
• 3 tablespoons 365 Everyday Value® Vanilla Flavor Whey Protein Powder 
• 1/2 cup skim (1%) milk (or nondairy substitute) 
• 2 teaspoons honey (optional) 
• 3 ice cubes 
• 1 tablespoon ground flaxseed 

Method: 

In a blender, thoroughly combine berries, banana, protein powder, milk and honey by pulsing a few times. Add ice cubes and blend until very smooth. Pour into a 16-ounce glass and sprinkle with ground flaxseed.

Quinoa Pilaf with Cranberries and Almonds

Ingredients: 

• 1 tablespoon extra-virgin olive oil 
• 1 small red onion , chopped 
• 1 cup uncooked quinoa , rinsed and drained 
• 2 cups low-sodium chicken or vegetable broth 
• 1/2 teaspoon salt 
• 2/3 cup dried cranberries 
• 2/3 cup sliced almonds , toasted 

Method: 

Heat oil in a medium pot over medium high heat. Add onions and cook, stirring often, until just softened, 2 to 3 minutes. Add quinoa and toast, stirring constantly, for 1 minute. Stir in broth and salt and bring to a boil then reduce heat to medium low, cover and simmer for 10 minutes. Stir in cranberries, cover again and continue to cook until liquid is completely absorbed and quinoa is tender, 8 to 10 minutes more. Toss with almonds and serve.

Three Nutrition Tips

Jonathan McClellan a dear friend and former trainer on our team now owns his own personal training business in Atlanta, GA.  He shared the following tips this week on his blog.  With his permission I am passing them along because they are good tips.  Recently, a client asked Jonathan for his number one nutrition tip.  He answered with his top three. 

1) Avoid packaged foods, processed foods, and food by-products

The idea is to focus on eating as many whole foods as possible.  When one eats something that comes in a package, the item tends to be highly processed and contain food by-products that few of us can pronounce.  These processed foods and food by-products are not whole foods and truly are not foods at all.  

2) Eat foods full of color.

Eat a diversity of plant foods every day.  Seek to include as many colors as possible green, red, orange, yellow, red, blue and purple.  Diversity of color insures a diversity of nutrients will be delivered to our 300 billion cells supporting life and wellness.

3) Eat frequently.
 

Rev up your metabolism.  Simply speaking when we go too long without eating our body learns to slow down our metabolism and store fat.  We must eat frequently so our bodies will use our food as fuel and make sure that the foods we are eating honor number one and two above.  

Make Your Discipline Count

Certainly more Americans need to make exercise a regular part of their lives.  However, for those who do exercise regularly there are some issues you should consider.  Many people who do have the discipline to exercise regularly simply do the same things the same way over and over.  Not only does this get a redundant, but it may lead to overuse injuries.  

It is important to consider the following.  What does one’s body need be able to do for a lifetime?  What activities does one enjoy?  Your exercise routines should address these two questions.  The body must be able to bend at the ankles, knees, hips, and lower back – this is true flexibility.  The body must have balance.  To build a body that is truly functional the exercises must approach the choice of exercises to develop all three links of the chain – upper body, middle, and lower. 

Upper body exercises should involve pushing and pulling.  The best upper body pushing exercise is the push up.  It is safe, and it addresses building strength in the chest, shoulders and triceps.  The best pulling exercises are variations of pull ups and rowing movements that create scapular retraction.  

Lower body exercises should include lunges, squats, deadlifts and variations of these exercises.  The most important of these exercises is the ability to lunge free handed through a full range of motion for at least 10-15 repetitions per leg.  

The best exercise to develop the middle of the body or what is often referred to as the core is the plank; however, all the previous exercises mentioned will build proper core strength through the abdominals, obliques, and spinal erectors.  Often people focus on crunches and sit ups.  I am not saying that one should not include those exercises, but they are not as important as the plank and plank variations.  The reason is the crunch / sit up develop flexion.  In our sedentary modern lives we sit in flexion all day long.  We need to develop extension and the plank will do it.  

Do the exercises you enjoy, but definitely include the one’s you may be missing.  All these exercises may be modified for almost all populations.  For those who may not know where to start, need help to modify the exercises, or to make sure the exercises are being performed safely, a personal trainer for at least a short period of time can be very helpful.  Make your discipline count and build a body that works. 

Recipe of the week...Bison Chili

Ingredients: 

• 1/2 pound ground bison 
• 1 large onion , finely chopped 
• 1 large carrot , finely chopped 
• 1/2 head cauliflower , stemmed and cut into small florets (about 3 cups) 
• 1 medium green bell pepper , finely chopped 
• 3 large garlic cloves , finely chopped 
• 2 teaspoons ground cumin 
• 2 tablespoons no-salt-added chili powder 
• 1 tablespoon apple cider vinegar 
• 1 can no-salt-added diced tomatoes 
• 1 can no-salt-added crushed tomatoes 
• 1 can no-salt-added kidney beans , drained and rinsed 
• 1/2 cup loosely packed cilantro leaves , chopped 

Method: 

Heat a large Dutch oven or pot over high heat. When the pot is very hot, add bison and brown it, stirring often for 5 minutes. Add onion and carrot, and cook, until both begin to soften, about 5 minutes. Add 1/2 cup water to deglaze the pan, scraping brown bits from the bottom of the pan as the water evaporates.

Add cauliflower, bell pepper and garlic and cook until vegetables begin to soften, about 5 minutes. Add cumin, chili powder, vinegar, tomatoes and beans along with 1 cup water. Bring to a boil; reduce to a simmer, cover and cook, stirring occasionally, until vegetables are fork tender, about 45 minutes.
Serve garnished with chopped cilantro.

Nutritional Info: 

Per Serving: Serving size: , 250 calories (25 from fat), 2.5g total fat, 0gsaturated fat, 35mg cholesterol, 180mg sodium, 36g carbohydrates, (13 gdietary fiber, .12g sugar), 24g protein.

What is Sabotaging your Weight Loss?

You may be eating right, doing weight bearing exercise, and getting your cardio, but you can’t seem to lose weight or inches.  What could be sabotaging your weight loss?  Red wine?  Red wine is often passed off as a healthy alcoholic drink because of its density of antioxidants and heart healthy reservatol; however, too much of a good thing could be the problem.

Alcohol contains 7 calories per gram.  Vegetable, fruit, and beans have just 4 calories per gram.  That glass of red wine is almost double the calories for the same amount of food.  Even an unhealthy soda drink has only 4 calories per gram.  Those who drink red wine tend to consume more pre-meal snacks and eat more with their meals which contributes to a larger consumption of calories.  

For those of you who regularly read the Forte blog you might be thinking, “You said don’t worry about calories.”  That is true when it comes to whole foods, but it is not true when it comes to calories consumed through liquids.  Wine and alcohol, for those struggling to lose weight, should be consumed only for celebrations and special events, and even then females should have one glass max per day and males should consume only two glasses per day.

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.