People ask me from time to time, “What exactly do you DO at the YMCA?”
One of the best ways to build bone density is weight bearing exercise, so most of what I do at the Y is work out on the Nautilus machines. However, I also walk and run on the treadmill and put in time on the Precor, which is kind of like bicycling standing up. A new addition to my routine is doing squats with free weights, which is an ideal exercise for building bone density in the hip.
Here’s my routine at current levels:
First, I warm up for 10 minutes on either the treadmill or the PreCor to get my body ready for strenuous activity. Then I head to the Nautilus machines.
1) Leg Curl: 70 pounds / 20 repetitions
2) Leg Extension: 70 pounds / 20 reps
3) Inner Abductor: 70 pounds / 24 reps
4) Outer Abductor: 70 pounds / 24 reps
5) Leg Press: 160 pounds / 24 reps
6) Pullover: 30 pounds / 8 reps
7) Arm Cross: 30 pounds / 14 reps
Chest Press: 40 pounds / 24 reps
9) Overhead Press: 40 pounds / 21 reps
10) Row: 80 pounds / 24 reps
11) Biceps: 40 pounds / 7 reps
12) Seated Dip: 120 pounds / 20 reps
13) Torso Flex: 25 pounds / 26 reps
14) Torso Arm: 120 pounds / 21 reps
15) Lateral Raise: 20 pounds / 12 reps
16) Abdominal: 40 pounds / 20 reps
Using Free Weights
Squats: 20 pounds / 11 reps
After working out, I cool down for 10 minutes on the treadmill and do some stretching. I learned that it’s important to do these cool down activities because it keeps lactic acid and other wastes from pooling in the muscles and causing muscle soreness. Finally, I drink a bottle of water and eat a piece of fruit to rehydrate and refuel!
Tags: bone density, cool down, Nautilus machines, osteoporosis, warm up, weekly workout, weight bearing exercise, YMCA
I visited Dr. Rogers Monday evening to go over the results of the hormone panel (blood test) I took last month. I didn’t understand every detail of the report, but he explained the most significant figures. He said both my estrogen and progesterone levels are low, but my DHEA is high. He went on to explain that DHEA is the precursor to several hormones in the body, including estrogen, progesterone, adrenaline, and more. He surmised that since my DHEA level is high, while my estrogen and progesterone levels are low, that the DHEA may be being used primarily to make adrenaline. What does this mean for me? I’m not sure yet. Dr. Rogers is planning to consult with his pharmacist to determine which hormone combination would be right for me to take to help the body balance out its hormone levels. (Dr. Rogers had told me previously that balanced hormones help the body to maintain proper bone density.)
Dr. Rogers also did kinetic testing to make sure the lower dose (1 grain) of thyroid hormone is effective, and it is. Furthermore, I am to make an appointment in two weeks to see if I can stop taking thyroid altogether! Dr. Rogers said that the MedCaps T3 (from Xymogen) apparently has done its job in helping my thyroid to heal and produce its own thyroid hormone!
What a blessing!
Tags: DHEA, osteoporosis, Progress Reports, thyroid hormone, Xymogen
As promised, here’s a tasty, good-for-you oatmeal cookie recipe made by using the conversion method I wrote you about yesterday. This recipe is not only delicious, but it’s gluten-free, diabetes friendly, and bone healthy to boot!
1 cup Earth Balance buttery spread*
1/2 cup Xylosweet*
2 eggs
1 tsp. vanilla
1 1/2 cup Bob’s Red Mill All Purpose Gluten-Free Baking Flour*
1 tsp. xanthum gum*
1 tsp. baking soda
1 tsp. cinnamon
1 tsp salt
3 cups Bob’s Red Mill Gluten-free Oats
Optional:
1/2 cup chopped walnuts
1 cup raisins
1/2 cup unsweetened shredded coconut*
1 cup carob chips*
(*These items can be purchased at DeLand Bakery & Natural Market)
1. Heat oven to 350 degrees.
2. Beat together first four ingredients until well mixed.
3. Add dry ingredients and mix well.
4. Drop by rounded tablespoonfuls onto ungreased cookie sheet, lined with aluminum foil.
5. Bake 8-10 minutes or until golden brown.
6. Pull the aluminum foil with cookies on it onto a protected surface for cooling.
7. Cool for a few minutes. Place on serving plate.
This recipe made 3-4 dozen cookies last night, and they’re already gone! Guess I’d better make another batch tomorrow. 
Tags: , bone health, Desserts, gluten-free, osteoporosis, Recipes
Here’s a quick and easy guide for turning a favorite recipe into a bone-healthy recipe, or for creating one from scratch!
1. Replace sugar with Xylitol. Xylitol is the commercial name for a naturally occurring sugar, called xylose, commonly derived from corncobs and birch trees. Xylitol is like other sugars in taste, but it as one major difference: The xylose molecule contains only 5 carbon atoms rather than the 6 of most other sugars. This molecular difference results in 40% fewer calories and a low glycemic index, as well as increased dental health. When cooking, I replace sugar with XyloSweet, an all natural Xylitol sweetener, in equal measures. XyloSweet is heat-stable for cooking and baking, and it mixes and dissolves just like table sugar. By replacing sugar with xylose, I avoid the insulin spikes, adrenal stress, and acid ash associated with table sugar.
2. Replace butter with Earth Balance Natural Buttery Spread. Earth Balance Natural Buttery Spread tastes, spreads, and bakes like rich butter, but it’s completely non-dairy! It’s churned from cold-pressed oils–truly natural oils–that are precisely balance and patented by nutrition researchers of Brandeis University to help improve the cholesterol ratio when used as a part of a heart-healthy diet and regular exercise regimen. It contains no genetically modified material, it is not hydrogenated, it is trans fat free…and it’s delicious!
3. Up the veggies, if possible, in proportion to meats. For example, when making beef stew, put in the normal amount of meat, but add a ton of veggies, such as, potatoes, carrots, peas, green beans, onion, mushrooms, cherry tomatoes, lentils, and snow peas.
4. Replace peanuts with almonds. Peanuts are acid-forming, while almonds leave an alkaline ash. Nuff said.
5. Steam in pure H2O or Saute in olive oil, rather than frying vegetables or meats at high heat. The body has a terrible time trying to digest fried foods, and fried foods leave behind a ton of acid in the blood! According to The Acid Alkaline Food Guide by Brown and Trivieri, all commercial fried foods are highly acid-forming. In fact, preparing potatoes as home fries by sauteing them in olive oil would be in the “low akaline-forming” category, while deep frying potatoes as french fries makes them “high acid-forming.”
6. Use fruit to provide sweet flavor. Want a sweeter almond butter sandwich? Add thinly sliced apples or banana to your sandwich. Want a sweeter cup of herbal tea? Throw in some organic raisins. Yummy!
7. Replace cow’s milk with almond milk. Cow’s milk–whether skim, low fat, or whole–is acid-forming. Almond milk, on the other hand, is alkaline-forming, and it tastes great! My brand of choice is: Blue Diamond Natural Almond Breeze (Unsweetened Vanilla flavor). It’s perfect for cereal, mashed potatoes, or just by itself!
8. Replace nitrates with no-nitrate meats. No-nitrate bacon can be found at Publix in the Greenwise section. No-nitrate lunch meats are available at both Wal-Mart and Publix.
9. Use free-range eggs. Some people worry about cholesterol from eggs, but fertilized eggs contain lecithin, which emulsifies the cholesterol. Free-range eggs are a good source of protein, and I usually eat or two a week.
10. Substitute leaner cuts of meat. For example, if the recipe calls for ground beef (27% fat), use lean Maverick beef (4% fat) instead. Other extra-lean cuts of beef include eye of round roast, bottom round roast, top round steak, and top sirloin steak. Other low-fat choices are turkey breast, both ground and whole, and chicken breast.
Bonus: To enhance the flavor of your recipes, try adding spices, nuts, and extracts. I add vanilla extract to oatmeal, as well as chopped walnuts and cinnamon.
Okay, let’s practice. Today I’m going to create a bone-healthy recipe for oatmeal cookies by converting the recipe on the Quaker Oats package step-by-step, and I’ll post it later today on this website. Would you like to try creating a bone-healthy recipe, too? If you make one, I hope you’ll share it with us!
Tags: Akaline diet, osteoporosis, Recipes
“A cheerful look brings joy to the heart, and good news gives health to the bones.” Proverbs 15:30
Yesterday, I received some wonderful news from my son, Ryan, who owns his own computer programming company (GoLevel, Inc.) and also manages my website. He said this website is now listed on the DMOZ!
“What’s that?” I asked him.
Ryan explained that the DMOZ is the home of the Open Directory Project, the largest, most comprehensive human-edited directory of the Web. He added that it’s not easy to get listed on the DMOZ, as only quality websites are listed. Well, that was good news to me! I felt elated that this project will be able to help more people in their efforts to reverse their osteoporosis, and I am very grateful to Ryan for his expertise and for his support of this project.
And if all that weren’t enough, the Bible says that “good news gives health to the bones.”
Thanks, Ryan!
Lots of love,
Mom
Tags: Faith Reflections, osteoporosis
I participated in my third 5K race on Sunday, and what a fabulous experience it was! Imagine this: a cool Florida dawn with the track running alongside a misty field full of grazing cows, continuing down a tree-lined lane and back. A bit of heaven, to my way of thinking!
Last year I walked my first race, but now I alternate between running and walking. Not long stretches of running, mind you. On this day, I was praying a rosary while I was racing, walking during the first half of each Hail Mary and running during the second half. With such divine assistance, I shaved two minutes off my previous time. Progress!
To top it off, I made a new friend during the race! Her name was Jacqui, and what an encouragement she was! She told me that she used to have osteoporosis, but that her bones were fine now. She said that training and participating in these races were just the thing! Jacqui also told me about a program by Jeff Galloway that trains runners like me to participate in 5K, 10K, and even marathon races. I went on-line, found his website right away, and signed up for his monthly newsletter. In time, I might even join his training group in Daytona Beach.
In the meantime, the next item on my exercise agenda is to buy a good pair of running shoes. With a lighter step, my speed should increase. Want to join me for the next race? I just signed up for the 5K Run at Our Lady of Lourdes Catholic Church on March 1st. You can go to Alta Vista Sports to register on-line. Hope to see you there!
Tags: health, osteoporosis, sports, The Weekly Workout
Breakfast: Fruity Protein Shake, Greens Shake, Raspberry Tea with Beyond C powder, water, supplements
Snack: Apple
Snack: Cherry tomatoes
Lunch: Mushroom and Barley Soup, Garlic & Basil Millet Cracker (from DeLand Natural Market), raspberry tea with Beyond C powder
Snack: Sunflower seeds
Snack: Banana
Supper: Steamed Kale Greens with Turkey Sausage Medallions, sweet potato with Earth Balance buttery spread, water, Lemon Zinger tea with Beyond C powder
Bedtime: Bone Cocktail, supplements
Tags: The Daily Diet
