Morning routine this week:
5:30 Rise, dress, pray, breakfast, check email
6:30 Work out at the YMCA: Walk/run on treadmill to warm up – 15 minutes, lower body machines -or- upper body machines – 30 minutes, cool-down walk on treadmill – 5 minutes
7:30 At home, have a Greens Shake (8 oz. pure water, 1 tbsp. Paleogreens powder (mint flavor) + 1 tbsp Sunny Green Liquid Chlorophyll (red apple flavor), along with calcium supplement ( 5 capsules Raw Calcium from Garden of Life’s Vitamin Code “Grow Bone System”)
7:45 Change clothes and freshen up.
8:00 Out the door!
Happy Thanksgiving, everyone! Today we are thankful for health, for stronger bones, and for the love that God pours into our lives. Happy feasting! I am grateful for all of you!
Kathy
Before breakfast:
Probiotics + 8 oz. water
Breakfast:
Arrowhead Mills Gluten-Free pancakes topped with either applesauce or pure maple syrup
Omega 3 eggs
Applegate Farms no-nitrate, hormone-free turkey bacon
Cup of Black Cherry tea + Vitamin C powder
A.M. Supplements (5 capsules of Vitamin Code RAW Calcium from Garden of Life’s “Grow Bone System”)
8 oz. water
(optional) I might have a cup of coffee with 1 tbsp or so of International Delight Creamer -or- Half-n-Half and honey (a splurge for the holiday)
Late Morning Snack:
Computer Salad (layered cucumbers slices, cherry tomatoes, carrot chunks, and almonds)
8 oz. water
Mid-Afternoon Thanksgiving Feast!
Turkey
Almond Mashed Potatoes + turkey gravy
Mashed sweet potatoes with Earth Balance Buttery Spread, maple syrup, and raw walnut pieces
Green beans with onions and mushrooms
Steamed broccoli with cherry tomatoes and matchstick carrots
Grandma’s Pineapple Fruit Salad
Millet dinner rolls
Pumpkin pie, made with almond milk instead of evaporated milk, honey instead of sugar, and Wholly Wholesome Organic Pie crust (available at Publix)
Water with lemon
Evening Snack:
Plain Greek Yogurt home-flavored with agave nectar and vanilla extract
Banana
Handful of raw Brazil nuts
8 oz. water
Bedtime:
P.M. Supplements –
3 capsules of Growth Factor S (from Garden of Life’s Vitamin Code “Grow Bone System”)
2 capsules of Garden of Life’s Raw Vitamin Code for 50 & Wiser Women, a comprehensive multivitamin
2 drops of Iodine on inside of forearm (Lugol’s Solution)
NES Infoceuticals
8-16 oz. water
Before breakfast:
Probiotics + 8 oz. water
Breakfast:
Oatmeal made from 1/2 cup of Bob’s Red Mill Gluten-Free Rolled Oats + 1 cup water + vanilla extract + cinnamon + handful of raw walnuts pieces
topped with 1 sliced banana and some Almond Breeze brand Almond Milk (vanilla unsweetened)
Cup of Black Cherry tea + 1/2 tsp Vitality C powder
5 capsules Raw Calcium (from Garden of Life’s Vitamin Code “Grow Bone System”)
8 oz. water
Snack:
Protein Shake with 1/4 cup of my favorite Whole Food powder, 1 cup frozen strawberries, handful of raw almonds, and 8 oz. water
Lunch:
Chicken breast
Romaine lettuce and tomato
2 slices of millet bread, gluten-free
8 oz. water
Snack:
Apple
Gluten-free pumpkin muffin from DeLand Bakery and Natural Market
8 oz. water
Supper:
Burger made from Publix Greenwise ground chuck (grass-fed, no hormone meat)
Baked potato
Large serving of green beans
8 oz. water
Bedtime:
3 capsules of Growth Factor S (from Garden of Life’s Vitamin Code “Grow Bone System”)
2 capsules of Garden of Life’s Raw Vitamin Code for 50 & Wiser Women, a comprehensive multivitamin
2 drops of Iodine on inside of forearm (Lugol’s Solution)
NES Infoceuticals
8-16 oz. water
Tags: Garden of Life's Bone Grow System, Juice Plus+, NES Infoceuticals, osteoporosis diet
Question: I have received several emails from readers in the last few months asking this question: Has the natural approach to bone health improved your bone density?
Answer: Yes, according to the bone density test I took today. Achilles Bone Ultrasonometer Results (from Rainbow Light) as of 11/3/11 are as follows: T-score: -2.6, Z-score: -1.4 (right on the border between osteopenia and osteoporosis). Compare this with the average scores from my last bone density test (Dexascan) from 11/26/08: T-score: -3.7; Z-score: -2.8 (severe osteoporosis). Bottom line: My T-score rose by an impressive 30%, and my Z-score rose by a whopping 50%. So, apparently my bones are continuing to gain density at an age when most women are losing bone density.
Am I worried about my borderline osteopenia/osteoporosis status? No. Why not?
1) I am a small-boned woman of Irish descent. Smaller bones and lighter bone density tend toward for us.
2) A few years ago, I broke my left shoulder in four places in a bike accident. The fractures healed in record time! Apparently, my bone-building mechanism works fine.
3) I recently took a hard fall while training for a 5K race, which resulted in a massage for sore muscles and a chiropractic adjustment for my spine, but no broken bones.
4) I now scan once a month on a NES ProVision body-field scanner. If I am low on particular vitamins or minerals, such as calcium, magnesium, or Vitamin D, that information shows up on the scan report. I immediately take action. Last month my calcium level was low, as were some other minerals, so I started taking Garden of Life’s “Grow Bone System” for the month. My calcium level is now back to normal. Also, there is more to bone strength than bone density; in fact, it is possible to have highly dense bones than are brittle and break easily. Research shows that other minerals, such as strontium, also promote bone density and flexibility.
So, I will continue the plan:
- Eat an 80% alkaline, 20% acid diet.
- Test the pH level of my urine and saliva at least once a week, using pH testing tape, to ensure that my body is maintaining an alkaline pH level (above 7.0).
- Enjoy 20 minutes of sunlight on my skin daily, or supplement with Vitamin D3 when unable to get sunlight.
- Drink 6-8 glasses (48-64 oz.) of pure water every day.
- Engage in weight-bearing exercise regularly, including walking/jogging, weight training, stretching, belly dancing, yoga, yard work, rebounding (2-5 minutes per day)… and holding my grandchildren!
We’ve learned a lot about bone health from mouse studies recently. Visit http://www.betterbones.com/blog/post/Mighty-mouse.aspx? for the full story.
Take a look at my new running shoe! They’re called Vibrams, and they make me feel like I’m running barefoot–only without the pain of stepping on rocks and sticks. Their product description claims that their “revolutionary design makes feet healthier by allowing them to move more naturally and freely.” It’s the truth!
One thing to watch out for: You’ve got to pick up your feet. I mean it! If you drag your feet as you walk or run in Vibrams, expect to trip because the rubber-tipped toes will catch on the ground. I know because it’s happened to me a few times, especially on turns.
For more information on Vibram FiveFingers shoes, visit http://www.vibramfivefingers.com/index.htm.
Tags: Vibram, weight bearing exercise
According to Dr. Susan Brown of BetterBones.com, looking at your shadow will give you an indication of how much Vitamin D you are getting from sunlight. Click on the link to read this intriguing article at http://www.betterbones.com/blog/post/Your-shadow-and-vitamin-D.aspx?.
