This week on Hawaii New Now Sunrise, we covered the million dollar question when it comes to dealing with, or hopefully preventing osteoporosis in the first place: How do we cultivate healthy bones?
Last week we were talking about how exercise is the number one best treatment when it comes to osteoporosis and encouraging bone density. The other half of the equation is nutrition. We have to give our bodies the building blocks to generate as much new, healthy bone mass as possible. That means calcium and vitamin D.
As with any nutrition question, a lot of times we’ll look for the quick solution, supplements and medications to make up for what’s lacking in our daily food intake. The problem is, that no matter what medications or supplements we’re talking about, there’s always the risk for adverse reactions and consequences. Even with something as simple as calcium, there’s been a link to an increased risk of kidney stones due to the fact that the supplements carry so much calcium and it’s so easy to actually get too much!
Good, whole foods are always going to be our best first choice for your calcium needs. Vitamin D is actually best absorbed and used by the body when you get it from direct sunlight. The problem there is that if you’re following the Surgeon General’s advice and wearing sunscreen whenever you go out, you’re actually blocking out all the vitamin D as well. So I’ll include a list at the bottom of this blog entry for both calcium and vitamin D rich foods.
The National Academy of Sciences has developed recommendations for how much calcium and vitamin D you need at every age:
Young children 1-3 years old should get 700 milligrams (mg) of calcium a day.
Children 4-8 years old should get 1,000 mg per day.
Teenagers should get 1,300 mg of calcium a day.
Adults up to age 70 should get 1,000 mg per day. Women 51 and over should get 1,200 mg per day.
Women and men 71 and over should get 1,200 mg per day.
To help utilize that calcium, many physicians and researchers are recommending as much as 800 to 12,000 iu of vitamin D each day.
Keep in mind that every individual is different in his or her needs. So, as with anything else you read here, please consult your doctor to make sure you’re following the guidelines that best apply to your specific situation.
Please join us on Tuesday, May 22nd at 11am for a free 1 hour osteoporosis workshop. We’ll be talking and working in depth on how to apply exercise and nutrition to your best advantage against osteoporosis. Call Jt at 808-397-3280 or email at jt@movefitness.us with any questions.
Source: Healthlink BC Nutrition Series Healthlink BC file 68e March 2011
Food
Serving
Vitamin D (IU)
Milk
1 cup
103
Fortified rice or soy beverage
1 cup
88
Fortified orange juice
1/2 cup
53
Fortified margarine
2 tsp
51
Egg yolk
1
25
Herring, cooked
75 g
162
Trout, cooked
75 g
210
Mackerel, cooked
75 g
81
Salmon, Atlantic, cooked
75 g
246
Salmon, chum, canned
75 g
168
Salmon, pink, canned
75 g
435
Salmon, sockeye, canned
75 g
585
Sardines, Atlantic, canned
75 g
70
Sardines, Pacific, canned
75 g
360
Tuna, canned, light or white
75 g
44
Tuna, yellowfin (albacore, ahi), cooked
75 g
105
Tuna, skipjack, cooked
75 g
381
Tuna, bluefin, cooked
75 g
690
Other
Serving
calcium (mg)
Blackstrap molasses
1 Tbsp
179
Asian Foods
Serving
calcium (mg)
Dried fish, smelt
35 g
560
Daylily flower
100g
301
Tempeh, cooked
100g
96
Fat choy (black moss), dried
10g
88-122
Soy bean curd slab, semisoft
100 g
308
Soybean milk film, stick shape
100g
77
Seaweed, Wakame, raw
1/2 cup
63
Seaweed, dry (agar)
1/2 cup
50
Dairy Foods
Serving
calcium (mg)
Milk, whole, 2%, 1% skim
1 cup
291-324
Milk, evaporated
1/2 cup
367
Buttermilk
1 cup
300-370
Kefir
1 cup
267
Cheese, hard
50 g
370 (average)*
Processed cheese spread
4 Tbsp
348
Cheese, processed slices
50 g
276
Cottage cheese, 1 or 2%
1 cup
156
Cottage cheese, <0.1%
1 cup
51
Pudding or custard made with milk
1/2 cup
150
Yogurt, plain
3/4 cup
290 (average)*
Yogurt, fruit bottom
3/4 cup
233 (average)*
Frozen yogurt, soft serve
1/2 cup
110
Ice cream
1/2 cup
97
*calcium content varies, check label
Beans and Bean Products
Serving
calcium (mg)
Tofu, medium firm or firm, made with calcium sulphate
150 g
347
Tofu, firm or extra firm, made with calcium sulphate and magnesium chloride
150 g
234
White beans
3/4 cup
119
Navy beans
3/4 cup
93
Black turtle beans
3/4 cup
75
Pinto beans, chickpeas
3/4 cup
58
Nuts and Seeds
Serving
calcium (mg)
Tahini (sesame seed butter)
2 Tbsp
130
Almonds, dry roast
1/4 cup
93
Almond butter
2 Tbsp
88
Sesame seed kernels, dried
1/4 cup
50
Meats, Fish, and Poultry
Serving
calcium (mg)
Sardines, Atlantic, canned with bones
75 g
286
Sardines, Pacific, canned with bones
75 g
180
Salmon, canned with bones
75 g
208
Grains
Serving
calcium (mg)
Bannock
1 med (37g)
84
Oats, instant, regular, no sugar added
1 pouch
82
Non Dairy Drinks
Serving
calcium (mg)
Fortified rice or soy beverage
1 cup
319**
Orange juice fortified with calcium and vitamin D
1/2 cup
185
Regular soy beverage
1 cup
98
**added calcium sometimes settles at the bottom of the container; shake well before drinking
Lesson 1: Hey Cabbie, how do you get to Carnegie Hall?
“Practice, practice, practice”
The things we’re working on in class tend to get pretty technical, especially when we’re working with more advanced movements like a kb snatch. Extension, hips, knees, up on toes, shrug, sink under, relative bell height… At a certain point, the information is there in a cerebral way, but it’s just stuck up there in the brain and won’t make that transition into physical knowledge. The brain knows it but won’t share with the body. That’s when repetition and practice comes in. Sometimes it pays to just shut the brain down and rep it out for a while. Practice, practice, practice until the body begins to fatigue. At the point you don’t have the strength to cheat your way through the movement anymore, the body takes what it remembers from the instructions and starts to connect them to the real world movement.
A lot of times we don’t want to do something until we know how to do it “right.” I think we get lost in that. At a certain point, we just have to perform and allow the body to find its own path to technical proficiency.
Lesson 2: A 20 minute jog isn’t always just a 20 minute jog, especially when there’s a 50# sandbag involved!
Great job everybody.
Don’t forget, 50% off sale on 1-on-1 and small group training runs through today! Email or contact me to get in on it.
The second I saw this one in the gym, I knew I had to have it in my program. Well, that’s not exactly true. My stomach dropped at how much this was going to suck, then I knew I had to have it in my program.
This is pretty elementary for the folks that have trained with me. It’s also a movement I see murdered in the gym every time I show up. So, here’s my two cents on the subject.
And yes. Practice. You know what’s coming Tuesday.
And now for something completely different. A while back I posted up a video about making your own indian clubs out of plumbing parts from Home Depot. That video can be found here.
Well as promised, they’re back. If you haven’t made the initial investment, I promise you won’t regret it. I’ve had a complete blast integrating these things into my training over the past few months. Here’s the first video and a couple of movements to get started with.
10 Rounds of the following. 10 double unders following the first round, 20 following the second, 30 following the third…you get the picture. Record time and loads. If you’re still working up to actually being able to functionally apply doubles to your training, substitute in 2 minutes of double under practice in for the actual reps between each round.
5 Pullups (assisted pullups or pulldowns as your fitness level allows)
I hope you didn’t take too much time off in the interim. You’re going to need the aggregate conditioning of a sustained program for this one. That being said, here’s the suggested loads. Remember, all suggested loads are suggestions. Train at your own level and listen to your body. Push, but know when not to push any further.
Experienced men/women: 115#/65#
Intermediate men/women: 95#/45#
Beginners: 55#/30#
Sprint .25mi
15 Barbell Hang Power Clean & Jerk
Sprint .5mi
20 C&J
Sprint .75mi
25 C&J
Sprint 1mi
30 C&J
Record time and loads. All runs are to be completed at 1% incline. And if you’re not too shy, post your results on the comments page so the community can start to see where everyone is in relation to everyone else .
