Before you listen to me feel free to consult an M.D. or other professional.
I just wanted to write on the weekends about fitness and nutrition again. Like anything I tend to draw from my own experience because I want to uplift and inspire others.
Making positive changes is possible at any time along the road in your recovery and your life. A lot of time making a drastic wholesale change isn’t warranted unless you’ve gotten to the point of being in dire straits with your health.
I wanted to give some hope to readers and talk about what I think makes sense.
A bone density test revealed that I don’t have osteoporosis. This amazes me because I don’t consume 2,000 mg of calcium per day. It totally mystified me. Yet I think it’s proof that everything in moderation is really the way to go.
The older you get strength training becomes more important. I dead lift 175 pounds now because I do 3 sets of 10 reps. With lower reps I can dead lift 180 pounds or more.
I have no scientific proof that strength training can give you strong bones. I should Google this before I go off leaping into telling readers things about building better bones.
Yet I thought I’d talk about this to demystify all the hype and hoopla about what a person is supposed to do to be healthy. Expert advice aside I think a healthy dose of common sense is warranted.
My calcium intake consists of 3 sticks of string cheese a day (different kinds) for 600 mg. calcium – plus 1 cup reduced-fat chocolate milk (300 mg calcium) – plus 8 oz of skim milk with cereal in the morning (100 mg calcium) – plus whatever I get from dark green leafy vegetables or broccoli or another source.
I found out that Buitoni wild mushroom agnolotti (a kind of pasta) has 150 mg of calcium per package.
This all adds up to about 1,000 to 1,200 mg calcium per day. Plus I take a 2,0000 IU Vitamin D3 gel cap in the morning. If memory serves Vitamin D increases calcium absorption.
To prove a point I can prove without Googling because it makes sense to me: cutting out all dairy from your diet doesn’t make sense.
The anti-psychiatry crowd will recommend not consuming dairy. The health faddists will recommend not consuming dairy. At all.
Yes I’m living proof that there’s a happy medium. See this Mediterranean Food Pyramid for the details:
You can have eggs, cheese, and yogurt on this beautiful “diet” which isn’t actually a diet just a sensible and healthy and yes delicious eating plan.
I really don’t eat white food like potatoes, french fries, regular pasta, and white rice. Nor do I eat a lot of whole grains either as a rule though you’re supposed to. Nixing refined grains is a must so I don’t have any of this kind either. High-fiber whole grain cereal in the morning is more my style.
The Mediterranean Diet has been written about in books since 1993 and this “diet” has been around forever as practiced by Italians in Italy and in other Mediterranean countries.
Really now. I don’t even think you need to exercise 5 times a week for an hour a day. Like some experts insist you need to do.
Tamara Allmen M.D. (certified menopause doctor and author of Menopause Confidential) and Lindsey Vonn (Olympic gold-medalist skier) and Miriam Nelson (Strong Women, Strong Bones founder) all recommend strength training 2X per week and mixing in bouts of cardio.
That’s all folks.
The cardio can be spinning or Zumba or the treadmill or walking at a brisk pace or any kind of aerobic exercise you want to do for cardiovascular fitness. For maximum benefit to your bones and your body and your mental conditioning I recommend lifting weights as your primary exercise routine.
I’ll end here by also recommending the Mediterranean Diet as a good eating plan to follow 80 percent of the time. Striving to consistently eat healthfully 80 percent of the time sounds right to me.