Breakfast: 2 slices of Sesame Ezekiel bread with Earth Balance buttery spread, Fruity Protein Shake, supplements, water Snack: Apple Lunch: Tossed Salad, water Snack: Sunflower seeds Supper: Small hamburger made with lean beef, sliced onions, Japanese veggies seasoned with drizzle of teriyaki sauce and Frontier brand ginger stir fry seasoning, lima beans, fried rice, with […]
New Race Time!
Yesterday I set a new personal record for 5K time: 35 minutes 36 seconds. Just think! A year ago I hoped I could at least finish a 5K, walking the entire way. Three years ago I was worried that I might have to give up my job working upstairs because my feet hurt so bad […]
The Daily Diet – Wednesday, March 5, 2008
I wasn’t very hungry today. Here’s what a light day of eating looks like for me: Breakfast: Two slices of Ezekiel bread with Earth Balance Buttery Spread, Greens Shake, Bone Cocktail, water, supplements Snack: Lunch: Large Granny Smith apple, bottle of water Snack: Two slices of Ezekiel bread with Earth Balance Buttery Spread Supper: Beef […]
The Daily Diet – Monday, March 3, 2008
I was really hungry today! Here’s what a big day of eating looks like for me. Breakfast: Millet Rice Cereal, sliced banana, almonds, almond milk, water, supplements, Bone Cocktail with Beyond C powder Lunch: Apple slices, carrot sticks, celery sticks, 4 tbsp of almond butter to use as dip, Greens + Energy Bar, 1/2 banana, […]
Cooking with Play Dough
People ask me from time to time, “Does your family eat the same foods you do? If not, how do you handle the cooking?” Answer: Yes and no. Yes, I always make plenty of the healthy choices, so that they can dig into these–and most of the time, they do. However, several family members still […]
The Joy of Boogie Boarding!
Boogie boarding has got to be one of the most enjoyable ways to get exercise and build bone density. It gets you out in the sun, which promotes the production of Vitamin D for stronger bones. It also gets you out in the surf where negative ions abound, which helps the red blood cells to […]
Recipe – Rosemary Tuscan Chicken with Cannellini Beans
This recipe is based on a recipe I picked up at Publix, entitled “Tuscan Chicken and Beans with Bread Bows.” The bread bows would not be bone-friendly, however, so I just stuck with the Chicken and Bean recipe and tweaked it a bit. The original recipe is available on-line at http://publix.com/aprons. 3/4 tsp dried rosemary […]
My New Favorite Bone-Healthy Breakfast!
For a while my favorite bone-healthy breakfast was Kamut Pancakes with applesauce topping. Then, it was a Fruity Protein Shake with a Greens Shake chaser. Now, as of last week, I have a new favorite! Combine in a cereal bowl: 1 cup of Nature’s Path Organic Millet Rice Oat Bran Cereal (available at Publix) 1 […]
Daily Diet / Weekly Workout: Head for the Beach!
What a lovely beach day it was with blue skies and a high of 82! Breakfast: Fruity Protein Shake, 2 pieces of Applesauce Coffee Cake (See Recipes) Exercise: At the beach – Boogie Boarding! Snack: Banana, water Lunch: 2 pieces of Applesauce Coffee Cake, tuna salad, celery & almond butter Snack: 1 piece of Applesauce […]
Recipe – Applesauce Coffee Cake
2 tbsp chopped walnuts or pecans 1 tbsp Xylosweet 1/4 tsp cinnamon 1 cup Bob’s Red Mill All Purpose Gluten Free Baking Flour 2 tsp baking powder 1/4 tsp baking soda 1/4 tsp salt 1/2 tsp cinnamon 1-1/2 cups LiveActive cereal or Great Grains cereal 3/4 cup unsweetened applesauce 1/4 cup canola oil 1/4 cup […]
Daily Diet / Weekly Workout: It’s become a lifestyle!
Give thanks to the Lord, for He is good; His love endures forever. 1 Chronicles 16:34 It’s been a while since I’ve written, but not because I haven’t wanted to. I’ve been tied up with school work, as our state tests are approaching. Also, my dear aunt moved in with us, and we’ve been making […]
What’s for Dinner? Week #1 of Delicious Bone-Healthy Supper Menus
Need a week’s worth of scrumptious, bone-healthy recipes? Comin’ right up! Sunday: Chicken Cacciatore, Tossed Salad, toasted millet loaf slices, watermelon, water Monday: Turkey & Gravy, Mashed Potatoes with Almond Milk, Cooked Carrots, Steamed Cabbage, Millet Rolls, Perrier and lime, Stewed Apples with Soy Whip for dessert Tuesday: Steamed Kale Greens with Turkey Sausage Medallions, […]
Recipe – Chicken Cacciatore
This recipe is almost identical to my spaghetti recipe…just a few changes. Bake a pound or two of chicken. When it’s cooked, take the meat off bone and tear or cut it into bite size pieces. Add: 1 can of no-sugar added, no-cheese added spaghetti sauce 1 tsp. of Italian seasoning (or more, if you […]
Faith Reflection – Ephesians 5:25-28 “He who loves his wife loves himself.”
“Husbands, love your wives, as Christ loved the church and gave himself up for her, that he might sanctify her, having cleansed her by the washing of water with the word, that he might present the church to himself in splendor, without spot or wrinkle or any such thing, that she might be holy and […]
Caring for a Minor Running Injury
After my last 5-K race, I got a strange sort of pain on the top of my right foot. I asked Dr. Bourne, my chiropractor, why the TOP of the foot might be hurting, and he said it’s usually because of a strain to the muscles on the front of the leg. Sure enough, when […]
Recipe – Sarah’s Pumpkin Pie
Here’s an improvement on the traditional pumpkin pie recipe, created by my daughter, Sarah. She replaced half the evaporated milk with unsweetened almond milk, and she substituted Xylosweet for regular sugar. We all think it tastes better than any pumpkin pie we’ve ever tasted before–and it’s more bone friendly, too! Combine the following ingredients, mixing […]
Recipe – Grandma’s Pineapple Fruit Salad
This fruit salad recipe has been a family favorite for four generations. I’ve made a couple of changes to the pineapple topping to make it more healthful and bone friendly, but I know Grandma wouldn’t mind! Combine in a serving bowl: 1 can of pineapple chunks, drained (Reserve the juice if you want to make […]
Recipe – Vegetable Beef Soup
Here’s an easy crockpot recipe for a hearty, bone healthy vegetable beef soup! Combine in the crockpot: 1 pound lean stew beef, sliced into small chunks 1 can of stewed tomatoes 4 cups water 6 beef bouillon cubes 4 carrots, thinly sliced 4 stalk of celery, thinly sliced 4 potatoes, peeled and cut into small […]
The Daily Diet: Healthy Birthday! – January 20, 2008
Today’s is my sister’s birthday, and we’re having an extended family birthday party for her! Here the daily diet for today, including the fixin’s for Teresa’s celebration. Breakfast: Fruity Protein Shake, Greens Shake, Strawberry Tea with Beyond C powder, supplements, water Snack: Bone Cocktail Lunch: BIRTHDAY PARTY! DeBoles Jerusalem Artichoke Spaghetti with Free-Range Turkey Meatballs, […]
Video Reaction: “Osteoporosis Drugs Overprescribed?” – That’s just the tip of the iceberg!
Source Video If you watch this video that I found earlier today on Yahoo, you’ll hear that some doctors are saying that pharmaceutical osteoporosis drugs are being overprescribed and that they may not do much to prevent fractures in those who take the drugs. That’s just the tip of the iceberg, my friends! Take a […]
What exactly do you DO when you work out at the YMCA?
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 […]
Progress Report – Visit with Dr. Rogers
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 […]
Recipe – Oatmeal Cookies
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 […]
Top 10 Ways to Convert Any Recipe into a Bone-Healthy Recipe!
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 […]
Faith Reflection – I’ve got that joy, joy, joy, joy deep in my bones!
“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 […]
A Glorious Race Day!
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 […]
The Daily Diet – Friday, January 4, 2008
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 […]
Recipe – Mushroom and Barley Soup
On cold days, here’s an alkalizing soup to warm your bones–and build your bones, too! 1 tbsp olive oil 2 medium onions, chopped 2 stalks celery, chopped 1 pound sliced fresh mushrooms 6 cups of beef broth (Optional: Add 1 tblsp. of Instant All Natural Vegetable Broth – available at DeLand Bakery and Natural Market) […]
The Weekly Workout: 12/24/07 – 12/31/07
On a holiday week, some days work out better than others for exercising! Christmas Eve 12/24/07: None Christmas Day 12/25/07: None Wednesday, 12/26/07: 1/2 hour stretching with Margaret Richard’s Video, Muscle and Grace: Stretching 1+ hours at the YMCA: 20 minutes on treadmill, 60+ minutes on Nautilus machines 1 hour at the YMCA: Belly dancing […]
New Year’s Recognitions for 2008
I like the phrase “New Year’s Recognitions” rather than “New Year’s Resolutions.” Why? Because in order for a resolution to last, it has to be a recognition of something inside that we really want, not a resolution to fight against something we don’t want. What are those things you want deep inside yourself? I’ll list […]