Tuesday, May 29, 2018


Osteoporosis Prevention Diet



Osteoporosis Prevention Diet? EEK! One more thing to worry about? What ever happened to “these are our golden years”?. Sounds like more bad news but it’s not. True, our bodies can lose up to 40% of their bone mass in the 10 years following menopause. And true, if we don’t do something we could easily end up with osteoporosis. But also true, the fix for this is both easy and delicious.
It’s important to get enough calcium, Vitamin D in your bone healthy diet.  As we age  bodies become less efficient at absorbing these nutrients.
Here are some recommendations.
If you’re 50 or over you should make sure you’re getting a total calcium intake of at least
1200 milligrams daily and a Vitamin D intake of at least 800 to 1000 units daily.

Osteoporosis Prevention Diet

Here are some sources of dietary calcium:
  •  Dairy Products including milk, yogurt and cheese
  • Nuts such as almonds and various green vegetables such as broccoli
  •  Fish with bones such as sardines, and mackerel and calcium fortified juices and cereals.
So, yogurt with fruit, almonds and maybe even a little cereal sounds like lunch. So does a salad with sardines, and a little raw broccoli. How about a nice piece of fish with a smaller salad. You might try some cheese and fruit with a glass of fruit juice. OK, wine. You get the idea. Get your calcium from food and you don’t have to take supplements. But if you do, most people have a better time digesting calcium citrate than calcium carbonate, but they both work fine.
Sources of Vitamin D include:
  • Fatty fishes such as salmon and mackerel and Vitamin D enriched milk, juices and cereals.
  • Although your skin can make vitamin D when exposed to sunlight, sun block prevents vitamin D production.
By now you’re making up your own healthy bones recipes so I don’t have to suggest a Salmon, mackerel, milk, fruit juice and cereal smoothie do I?
But if you’re like most people and wear sun block and don’t get enough D in your diet you’ll need to take a supplement to get your 800-1000 units of Vitamin D.

MORE Osteoporosis Prevention Diet  DO’s

Research suggests nutrients such as magesium, potassium, Vitamins A, K & C found in certain vegies and fruits may help foster better bones. It is recommended to eat about 12 ounces of fruit and 16 ounces of vegies daily.
Here is a list for your concoctions:
  • Magesium include: Raisins, potatoes, sweet potatoes, plaintains, squash, artichokes, beet and collard greens.
  • Potassium include: Oranges, orange juice, bananas, prunes, papaya, avocados and tomatoes.
  • Vitamin A: Mangoes, cantaloupe, carrots, sweet potatoes and spinach
  • Vitamin K: Spinach, brussels sprouts, cabbage, kale, collard, turnip and mustard greens.
  • Vitamin C: Oranges, pineapples, payayas, grapefruits, lemons, strawberries, red

    Osteoporosis Prevention Diet NO’S

One bit of bad news is too much alcohol or caffeine can add to bone loss; and soft drinks particularly colas that have both caffeine and phosphorous (bad for your bones) may be a double whammy.
So that’s my quickie eating for your bones report. Don’t try that smoothie; it’s nasty.
May is Osteoporosis Prevention Month! It’s Never Too Late To Take Care Of Your Bones!

 
Mirabai Holland Offers SPECIAL 25
% OFF ALL Skeletal Fitness DVDs All DVDS PRODUCTS UNTIL 5-31-18 PUT BONES in at Checkout! FREE USA SHIPPING TOO!

by Mirabai Holland MFA Certified Health Coach, Certified Exercise Physiologist.
Put in coupon code BONES at Checkout! PLUS Free USA Shipping!
EASE IN, BECOME MOBILE, GET STRONG, LIVE LONG!
Follow Mirabai Holland: Certified Health Coach & Certified Exercise Physiologist
For Health Info for Women 40 plus
For more info on at home exercise programs visit www.mirabaiholland.com

Sunday, November 5, 2017


Sharing Fitness

Sharing Fitness

This is the time of year we all get distracted. Seasons are changing, holidays are around the corner and we don’t need much of an excuse to stop exercising.
If you don’t want to fall into this trap you might want to consider getting by with a little help from your friends.
For example, I’ve been teaching my Moving Free ® strength conditioning class called Pumping the Prime™ for about 10 years. It’s a big class and most of the women have been with me from the beginning.
And I have to say, though I would love to take all the credit, what seems to have happened is that these women come to share an experience with other women as much as they do for the fitness.

Sharing Fitness

When I come into the studio to get ready to start the class, there are always several clusters of women chatting with one another. They’re gotten there early and staked out “their real estate” with their mats, weights and towels. They mostly ignore my presence until I take my designated place and speak my first word.
The chatting comes to a halt and you can hear a pin drop. As we go through our routine the banter starts to pick up and we laugh and comment our way through an otherwise pretty serious workout. At the end, the class disperses, fitness fulfilled, into small groups with lunch plans.

So if you are having trouble sticking with an exercise program try a class or get together with a friend or two, take a walk or do an exercise video.
Sharing Fitness is the way to go!

TAKE CHARGE OF YOUR HEALTH!  If you are  ready to break the cycle of failed diets, exercise programs with no results. Do you have low energy, high stress or persistent health issues. Are you peri or post menopausal and struggling: YOU HAVE COME TO THE RIGHT PLACE! GET 50% OFF YOUR FIRST HEALTH COACHING SESSION  FOR WOMEN: CONTACT MIRABAI AT askmirabai@movingfree.com
For at home exercise programs check out my site
www.mirabaiholland.com Follow Mirabai Holland, Certified Health Coach & Certified Exercise Physiologist:
 
TAKE CHARGE OF YOUR HEALTH!
50% OFF ALL HAND WTS & BANDS. PUT EQUP2 IN CKOUT!








25% OFF ALL DVD PRODUCTS UNTIL 11-30-17 Put in coupon code FABFALL at Checkout! PLUS Free USA Shipping at  www.mirabaiholland.com