Before working out: Apple, almonds, and water
While working out: Water
Breakfast: Fruity protein shake, supplements, blueberry tea with Beyond C powder
Snack: Two slices of Ezekiel bread with Earth Balance buttery spread
Snack: Pumpkin seeds (from a fresh pumpkin) baked in the oven with a small amount of Earth Balance buttery spread and salt (This may the substitute for popcorn that I’ve been searching for!)
Early Supper: Steamed collard greens with turkey sausage medallions, brown rice, pumpkin pie made from the pulp of a fresh pumpkin, water, blueberry tea with Vitamin C powder, supplements
Bedtime: Water
In a time when the watchdogs of the health of our nation’s children decry the obese, junk food junkies that increasingly inhabit our classrooms, today I saw hope for the future.
A young lady named Lily, a student in my 3rd period Algebra 1 Honors class, stated in front of her peers yesterday that she intended to keep her weight down and eat healthy snacks. She even questioned why I had a jar of cookies and a container of candy on my shelf as rewards for students when I espouse a healthy lifestyle for myself and my family. “Good question,” I replied, “because it violates my conscience every day.” I told her and the rest of the class that if they could find something that I could keep on my shelf that was both healthy and affordable on a large scale basis–I have about 140 students–I would stock it.
That’s my challenge this week–to find a nutritious reward snack for my students. In the meantime, I told Lily that, if she brought a healthy food item with her to class, she could eat it at the beginning of class with no complaint from me. True to her principles, she showed up today with a ripe banana and enjoyed her mid-morning snack at the start of the period.
Lily, my hat’s off to you! You have inspired me to renew my search for healthful, affordable classroom treats.
Readers, any ideas?
The quick answer is “no.” Having low bone density in itself doesn’t hurt at all. However, here’s the catch: If your bones start to fracture because of low bone density or other factors, that can hurt plenty! Compression fractures in the vertebrae can be extremely painful and may even require surgical intervention to find relief.
Having said that, low bone density does not mean your bones are going to fracture. Bone strength results from a combination of factors, not just from bone density. It is possible to have low bone density and never experience a fracture, and it is also possible to have high bone density, yet have brittle bones that are prone to break. For more information on this topic, I recommend reading The Myth of Osteoporosis by Gillian Sanson. A review of this outstanding book is coming up soon on this website.
Tags: bone density, bone health, Gillian Sanson, osteoporosis, The Myth of Osteoporosis
Working out at Planet Fitness is everything it’s advertised to be! It’s a “no judgement zone” where you are free to choose cardio, fat burning, stretching, or whatever, and where you receive support to fulfill your goals.
Wednesday evening I attended the introductory class in “Designing Your Workout Plan.” Robert, the personal trainer, asked about my physical conditions, medications, and goals. I told him about the diagnosis of osteoporosis, my bike accident this summer when I fractured my shoulder, my alkaline diet, and that I take supplements, but no prescription medication of any kind. He said I was “very lucky.” Most people my age, he said, are on pharmaceutical prescriptions of some kind. We established three goals: 1) To build muscle strength and bone density, 2) To keep my weight down, and 3) To stretch the shoulder so that it maintains or increases its range of motion. (I should have added a fourth goal–that I am planning to run in the “Turkey Trot” 5K race on Thanksgiving–but I didn’t think about it at the time.) Robert took me on a tour of the workout equipment and showed me how to set them up and use them, and he recommended a target heart rate of 116 on the elliptical machines.
I got right to work. The upbeat music in the gym really gets you moving! You can bring your own headset with you and plug into the audio for a slew of TV’s that are set up in front of the treadmills and elliptical machines. You can bring a closed container of water, too, to keep in the cup holders as you make the circuit. If you bring your purse or other valuables, you can bring your own lock and tuck them away in a locker. If you forget your headset or bottled water, they have vending machines up front where you can purchase them on site.
Seems like they’ve thought of everything at Planet Fitness! Hope to see you there!
Tags: building bones, osteoporosis workout, Planet Fitness, weekly workout
Breakfast: Fruity Protein Shake; Blueberry Tea with Beyond C powder, Corvalen (D-Ribose) powder, and 1 tbsp of Tart Cherry Juice concentrate, Supplements
Snack: Sliced apple
Lunch: 2 tbsp. of almond butter with carrot and celery sticks, water
Snack: Almonds and raisins
Supper: Pinto beans with long grain and wild rice; fresh steamed green beans with onions, carrot and raisin salad with pineapple, water, blueberry tea with Beyond C powder
Bedtime: Supplements, water
Tags: Daily Diet, osteoporosis
I’m trying out a new belly dancing class this month at a shop downtown called Nourish To Flourish. The class is taught in a small studio on Main Street (208 N. Woodland Boulevard, DeLand, Florida) by former professional dancer Ava Zamora. Last night I learned how to use a veil while belly dancing and was introduced to finger cymbals. Lots of fun!
I find the mission statement of Nourish to Flourish to be peacefully uplifting. “Nourish To Flourish is committed to bringing your family the best nature has to offer. We want to encourage everyone to leave our earth better than we found it for future generations of God’s children. In addition, we want to point out that living a healthier life style should never be approached from a place of fear. A healthy mind, body, and soul can only be achieved through common sense and a positive, joyful attitude.” I’m all for
that!
Belly dancing is a “thorough and effective exercise from head to toe and a fun way to get in shape, tone, and firm the body.” It’s also a great way to build bone density. Interested? For more information, call Ava at (386) 736-1998.
Tags: Add new tag, belly dancing, Nourish To Flourish, Osteoporosis exercise
Planet Fitness just opened a fitness center here in sunny DeLand, Florida, and I am their newest member!
Yup, I joined up Friday afternoon after school. Cost? $10 per month–actually $10.65 including the tax–plus a $29.00 one-time set-up fee and a $20.00 guarantee of the $10 per month fee for one year. I signed up for automatic deduction of the $10.65 from my checking account, but if I want to cancel my membership before the billing on the 17th, I simply need to notify the club by the 10th of the month, either in person or by mail.
With my registration, I also got a Planet Fitness t-shirt and a Planet Fitness pen. 🙂
Working out at the YMCA had cost me $52.00 per month (family rate), but I imagine the rates there are higher now than when I left last summer; the YMCA is in the midst of a massive new construction project. Granted, Planet Fitness doesn’t have a pool, but I do my swimming in the Atlantic Ocean anyway, mostly at New Smyrna Beach and Ponce Inlet near Port Orange. If my husband or my two kids who still live at home want to join–they are considering it–we’ll still save money over the Y’s family rate.
Planet Fitness is open longer hours than the YMCA, too. Planet Fitness is open Monday through Thursday from 5:00 a.m. to 11:00 p.m., on Friday from 5:00 a.m. to 9:00 p.m., and on Saturday and Sunday from 7:00 a.m. to 7:00 p.m. If I can’t make it to the gym during those hours, then I’ve got too much going on and need to simplify my life!
Today will be my first workout day at Planet Fitness. I can hardly wait!
Tags: osteoporosis, Planet Fitness, weekly workout
