Cooking Well_ Osteoporosis Part 1

Cooking Well_ Osteoporosis.

by Marie-Annick Courtier.

Part I:

Understanding Osteoporosis

Chapter 1.

Living with Osteoporosis.

According to the National Osteoporosis Foundation, 85 to 90 percent of adult bone ma.s.s is acquired by age 18 in girls and by age 20 in boys. It stands to reason then, that embracing a healthy diet and exercise routine in our childhood is very important in order to prevent osteoporosis later in life. An estimated 44 million Americans are at risk today. Osteoporosis can strike at any age and should not be considered only a disease for old people. The disease weakens the bones, which then can break easily. Back pain, loss of height, stooped posture and fractured bones (vertebral column, hip, rib, or wrist) are some of the most common symptoms of osteoporosis disease. Eighty percent of people with osteoporosis are women, particularly postmenopausal, and 20 percent are men over the age of 70.

Many medical reports show that eating a healthy diet can make a huge difference in the prevention of osteoporosis or in the condition of patients with the disease eating a healthy diet can make a huge difference in the prevention of osteoporosis or in the condition of patients with the disease. Since maintaining strong, healthy bones is a priority, it is necessary to choose a well-balanced diet and exercise routine. The diet must offer an array of multiple nutrients, vitamins and minerals, with special emphasis on Calcium, Vitamin D, Vitamin K, Magnesium, Phosphorous, Boron, Manganese, Zinc, Copper, and Silicon. A pregnant woman should particularly pay attention to her calcium intake, in order to supply the appropriate amount, not only for her body, but also for the growing baby.

Maintaining the right level of acidity in our bodies may also play an important role in the health of our bones and in preventing the possible development of osteoporosis. Scientists are further researching this theory. Medications and the interactions between them may also have negative effects on osteoporosis and should be carefully evaluated with a physician.

People with osteoporosis often report considerable improvement in their well-being once they change their eating habits. But dieting is not the only thing, exercising plays an important role as well. Walking, swimming, biking (tri-cycle or stationary bike), light weight lifting, resistance and strengthening exercises, yoga, reflexology, balance and posture exercises, Pilates, or Tai Chi are all easy on the body and help promote healthy bones and even re-build bone density. For people with osteoporosis avoiding too much protein (high intake promotes calcium excretion in urine), too much sodium (promotes calcium excretion in urine), too much caffeine (can reduce the absorption of calcium), carbonated drinks (phosphoric acid promotes calcium loss), smoking, and alcohol abuse (which damages our cells) are imperative. One other important factor is to properly monitor the disease with your doctor. He or she should be aware of your family history, your lifestyle (including physical activity and diet), general health (blood test and hormonal levels), medications, and supplements you take in order to be able to help you with your specific needs. A bone density test should be performed every year, particularly for menopausal women and elderly men.

As with many diseases, lifestyle factors are also extremely important and we will explore these below.

Lifestyle.

Many people struggling with diseases, weight problems, or allergies, often don't make the connection between their eating habits and their lifestyle choices. They often do not realize how much their emotions influence everything they do in their life, including the food they eat or finding excuses not to exercise. Unfortunately those emotions can trigger eating habits that will be the cause for more pain, worse symptoms, and be very detrimental to their health.

Consequently, it is imperative that each individual look into his or her lifestyle and emotions to see how they affect food choices it is imperative that each individual look into his or her lifestyle and emotions to see how they affect food choices. It is recommended that you do this with your physician, registered diet.i.tian, psychologist, or care giver.

Osteoporosis patients should not smoke, as tobacco negatively impacts many of the body's organs and is the leading cause of lung cancer. If you do smoke and have trouble quitting, consult your physician and psychologist. Here are a few tricks to get you started on improving your health. Begin by looking into your daily routine to identify bad eating habits. Example: At work, do you drink three or four cups of coffee during the day? Do you drink too much when you entertain or go out with friends? Do you snack on mostly salted foods? Do you eat foods that you crave, knowing they are not good for you? Do you drink soda when eating lunch out? Those are just a few examples to get you thinking about what you do on a daily basis.

Chapter 2.

How the Right Diet Can Help.

Eating well can make a big difference in how you feel. But how should you begin to make a change, and how will you know what steps to take? Start to think about the time you felt well and when you started not to feel well. Review your journal to see what you did in the last 48 hours: what you ate, what you drank, if you ate out, if you over-exercised, did not exercise, worked too hard, and skipped or changed your medicine. If you are no longer keeping a journal, it is time to start again. You may consult your last journal, which might give you clues as to why you are not feeling well. Is it possible that an emotional event (divorce, loss of someone) or a stressful situation triggered the problem? Is a situation making you irritable or frustrated? Are you anxious about a situation, such as moving? Did you go off your diet? Did you have sleepless nights or wake up many times for different reasons? Did you fall? Has the weather changed dramatically? A number of patients have reported having more back and joint pains a few days before or after weather changes. Watch for seasonal changes and try to relax more during those times by incorporating an hour-long nap into your day. Watch your diet closely. Did you forget to drink milk or is your calcium intake not on target? Are you depressed for any reason? Do you have s.e.xual tension? Are you constipated to the point where you are not feeling well? Sometimes the answer is right in front of you and a little thinking can provide the answers.

Avoiding FallsAvoiding falls is essential for osteoporosis patients. Pay attention to your surroundings when walking or exercising. Sit down and get up carefully. Be particularly careful on wet areas such as during rainfall, snowfall, or when on any wet surface. Pay particular attention to your movements when taking a bath, as often sliding will result in a fall and broken bones. Watch your step when going up stairs, in or out of rides, or over a curb, and when bicycling or using exercise equipment. You should also be careful when putting on or taking off your clothes. Even a slight hit on an end table or someone hitting you by accident can result in fractures. So be aware of your surroundings.

Once you figure it out, make sure you watch out for that situation in order to avoid repeating it. On the other hand, you might not immediately discover the reason for your crisis. You need to have patience, as it may take you a while to do so. Maintaining a positive att.i.tude and having a strong will to determine the reason why you are not feeling well is extremely important.

A Word on Food Allergies and SensitivitiesAs was mentioned earlier, determining your food allergies and sensitivities are extremely important. Consult your physician. One aspect a physician may not approach with you is the potential reasons behind those allergies or sensitivities. Our brain has many ways to tell us things or warn us. One of these is when an emotional event is attached to a particular food or scent, which can result in triggering a sudden allergy or sensitivity to that particular food or scent. The sensitivity does not necessarily surface at the time of the emotional event, but can be triggered later on in life. Our brain attaches the new event to the old event, and suddenly the allergy or sensitivity appears. Many events can be connected to the old event before something may even happen. Identifying those events in our lives can make a huge difference. Identifying the initial event in our lives that triggers the emotional chain will eventually lead to a breakthrough that may make the allergy or sensitivity disappear. The event can be related to our early childhood. Discuss this with your psychologist as he or she may be able to identify those moments, help you get over them and, consequently, eliminate certain allergies or food sensitivities. Be aware though that some allergies are truly immune system responses and are not connected to our emotions.

Revise your strategies, goals, and any notes that you made for establis.h.i.+ng your healthier lifestyle If you avoid certain foods due to sensitivities or allergies, it is important to remember that you may deprive your body of major nutrients. This could be the reason why you do not feel well. Consult your physician or registered diet.i.tian to see if you need to take vitamin and mineral supplementation. Review your diet with them carefully. If you have a caregiver, talk about your findings, as he/she can help you out as well.

Talk to your family and friends. Take the time to explain your diet and how it will benefit everyone, not just you. Tell them that if you get worse, you will no longer be able to take care of ch.o.r.es, will be less involved with family life and with social activities you need for your own mental stability. However do not abuse such a right to avoid your own responsibilities. To recover faster, you want to keep moving a bit, so choose one ch.o.r.e you particularly enjoy. If you enjoy cooking, have everyone else do the prepping and cleaning, and choose quick recipes that don't require much lifting and are easy on your body. A positive att.i.tude will make everyone much happier and enable all to live less stressful lives, which is very important for osteoporosis patients and everyone around them. Yes, it is about you and everyone around you.

Let your caregiver, helpers, or family members know you need their support for the long run. Keep in mind that the comfort and kindness of friends can go a long way and should be appreciated and treasured. Treat them with respect and even to a "special treat" once in awhile, as a small gesture can do wonders.

Do not feel intimidated to tell your friends what you can or cannot eat. They are your friends-they love you, and will understand. The last thing a real friend should do is not care for your health! When you are feeling well, you can even write your own cook book with the foods that make you feel good and share it with your friends When you are feeling well, you can even write your own cook book with the foods that make you feel good and share it with your friends. Read and educate yourself on osteoporosis. Read about the food that people with osteoporosis have reported helped them. See if it helps you as well.

Be aware that psychological and physical stress often results in fatigue, pains, and reduced abilities. One way to help you through difficult times of stress is through relaxation techniques and even mild exercises such as yoga. And don't forget about a nice refres.h.i.+ng bath, which can be very soothing. But be very cautious when entering and exiting the tub, to avoid falls, which often cause broken bones. Take some time off and pamper yourself!

Part II

The Importance of Nutrition

Chapter 3.

Dietary Suggestions for a Healthy Lifestyle.

No matter what your health problems, eating healthy foods should be a priority and a pleasant experience as well. You need to be responsible for your own health, don't expect anyone to keep you in line. As a matter of fact, many people will offer you foods that are not good for you and it is ultimately up to you to say "no, thank you." Pay particular attention to your nutrition plan and do everything in your power to stay as close to it as possible. You will feel much better, be able to enjoy your daily activities and reduce the risk of pains and, ultimately, of worsening your disease.

Eating habits are difficult to change and are often rooted in years of cultural and family habits. Expecting a quick change is not realistic Expecting a quick change is not realistic. Patience and a strong will to change over time are a must. By employing new habits, you will eventually see the fruits of your labor in an improved overall well-being.

Healthy eating is not about eating everything you like. It is about giving your body what it needs and what agrees with it. It is about eating the right amount of calories per day considering your daily activities. Eating healthy is also about meal rituals. That means having regular meals at the same times every day. Three to four meals a day is recommended. That includes a snack in the afternoon, which is important to keep your blood sugar level stable if you have a late dinner. It is ultimately up to you to decide what works best for your body and how to spread your meals throughout your day. Remember to appropriately divide your daily calories It is ultimately up to you to decide what works best for your body and how to spread your meals throughout your day. Remember to appropriately divide your daily calories. We will explore this further in the nutrition section when we specifically discuss which foods osteoporosis patients should eat and which they should avoid.

Eating OrganicEveryone knows that eating foods that are free of pesticides, chemicals, antibiotics, colorings, or hormones is better for you. This is strongly recommended for osteoporosis patients. If you are not financially strained, make an effort to shop organic at your local farmers' market, growers, and stores. If budget is an issue, do not stress about it. Sometimes we have to make practical decisions and, understandably, eating organic may not always be a priority. Also, keep in mind that due to very strict regulations, many farmers and growers are not able to obtain the organic label. But they are still producing foods that are free of pesticides, chemicals, antibiotics, and hormones, and are of excellent quality. All you need to do is find those products in your local stores and read their labels carefully.Here are some buying tips that are economically prudent while also being healthier for you and your family. When buying dry, canned, or frozen products you should make sure to buy organic. They are not much more expensive and are much healthier for you. While you should not be eating such products on a regular basis, they can be helpful during the winter months, when a variety of vegetables and fruits are not available. Also if you cook for yourself and feel physically exhausted, you might opt for the dry, canned or frozen product.Reduce your individual portions, particularly with meat products. You can stretch your dollars while you shrink your waistline. Portion sizes at your local store are often larger than what you really need to eat. For example, a chicken breast often weighs 8 ounces when you should only be eating about 4 ounces.Support your local farmers and growers. The more distance the food travels from farm to table, the greater the cost.Join a food co-op. Co-ops purchase food in bulk and often carry organic items. If there isn't one in your town, consider starting one with family and friends.Share your knowledge. If you have discovered healthy organic or non-organic foods from a reputable supplier, pa.s.s the news on via an e-mail to osteoporosis organizations and friends. They will appreciate it immensely and you will help promote such suppliers, which eventually will be in a better position to lower prices based on demand.

Eating Out Preferably, you should eat out no more than twice a week. Keep that time for the weekend with family and friends. Too many places use commercially packaged food and unhealthy fats, which are detrimental to your health. Not to mention how much salt is in those foods-and you might not get enough calcium either! It is extremely important that you pay attention to the type of foods you choose when going out.

In a restaurant, do not hesitate to question the waiter about the ingredients in a particular dish. Let him/her know you are on a specific diet and looking for high calcium dishes that are also low-fat. More and more chefs are willing to accommodate their clients today because they know it is important for the survival of the restaurant. There is also an increased demand for healthier choices, and the industry is paying attention. Choosing a restaurant that caters to foods closer to your diet is also wise-chances are you will find more food that you can enjoy there in the first place (e.g. Italian, Mediterranean, or vegetarian restaurants).

Quick Tips for Ordering at a Restaurant - Order steamed vegetables with olive oil or lemon on the side - Brown rice is also safe - Ask for your dish to be prepared with a little olive oil, canola oil, or grapeseed oil, and no b.u.t.ter. Ask for olive oil and vinegar on the side for your salad dressing or bring your own dressing. Half a lemon is also a good subst.i.tute for dressing or b.u.t.ter on steamed vegetables.

- Half a baked potato is safe as long as it is without toppings and b.u.t.ter (you can always drizzle a little olive oil over it yourself).

- Stay away from unhealthy carbohydrates and ask to subst.i.tute steamed vegetables instead. Avoid most desserts except fresh fruits. It is best to save your sweet tooth for homemade, healthier goodies.

- Don't blindly eat what is served to you-pay attention to the type of food and the amount of food, and try to figure out the total calories. Put that into perspective with your meal allowance.

When visiting with family or friends, make them aware of your health situation a few days before the visit. If they already know, just give them a quick phone call to remind them, as many people have a very active lifestyle and may easily forget. Be very diligent and carefully choose what you eat. If needed, ask the host if he or she made the food from scratch, what is in it, or if it is store bought food. And remember: when in doubt, do not eat it. If you are not sure of the situation, you can always eat before you go to an event. If you know that the food the host will prepare will not agree with you, you can ask if you can bring your own food. No one should get upset; after all it is about making sure everyone enjoys the party!

While traveling, keep the same att.i.tude that you have when you are eating out close to home. Be even more vigilant. It is best to bring your own food, but sometimes this is not possible (such as when traveling by airplane.)When booking your flight, most airlines will gladly reserve a low-fat meal for you. Vegetarian meals may be good, as they are often based on cheese and carbohydrates. Ask specifically what foods are included in the meals. At the airport, look for food that is freshly prepared in front of you and as close as possible to your nutritional plan. Take with you enough snack foods to last you a day or two in case of schedule delays. Nuts, raisins, and dates are easy to carry. You will be able to find bottles of water or milk in most places.

When traveling abroad, be even more careful than you would be at home. Foods are not prepared the same way and many unknown ingredients may be a real problem to your health. Stick with plain grilled, steamed, broiled, or baked main courses with rice, potatoes, or steamed vegetables as side dishes. If you have no choice, pick the healthiest option and eat what you know is safe for you. Be careful with raw foods, as sanitation may not be as thorough as at home. Always ask for a bottle of water to be opened in front of you. Don't miss the opportunity to go to a local market and purchase some fresh fruits, vegetables, and healthy snacks such as almonds, walnuts, hazelnuts, dates, or whatever you may be able to keep in your hotel room.

Don't forget to wash the vegetables and fruits with a bottle of water mixed with a little vinegar. This will help kill bacteria not visible to the eye. If you have a refrigerator in the room, stock it with milk, yogurt, or cheese to meet your daily calcium needs. Read all food labels carefully. If you don't understand the language, this may be a problem. See if the concierge or a person speaking your language at the hotel can a.s.sist you. Be on your guard at all times. If you take supplements or specific medications, make sure you have enough for your trip, plus a week's worth as back-up. Standards overseas are not always the same as in the United States.

Chapter 4.

Foods to Avoid, Foods to Choose Nutrition To improve your health, you need to take care of yourself and the first step is to respect your body by giving it the food that will benefit it the most. Your meals should include a wide selection of fresh wholesome foods to satisfy not only your personal taste, but also your nutritional needs. Eating a variety of food is also important to avoid boredom and get the proper nutrients. As explained earlier, it is not always easy particularly during the winter when certain vegetables and fruits are not available or when you don't feel well. Subst.i.tution with organic frozen or canned foods is then necessary and only encouraged during such times.

You may also have to take into consideration your food sensitivities or allergies. At first, this can be difficult to deal with. Take time to think and be patient, soon you will realize it is not really a big deal and there are many ways to deal with it. If you think you may have allergies and have not yet been tested, be sure to contact your medical provider. This is very important as often foods can trigger aching pains, weakness, headaches, and many other symptoms.

When dealing with food sensitivities or allergies, think about how you can replace the offending food with something that you like and that has similar, if not healthier, nutritional values. For example, you can't eat cow milk, which is an important source of calcium that osteoporosis patients need, and you love cream of broccoli. Just subst.i.tute fortified unsweetened soy milk for cow milk in your favorite recipe-problem solved! Be aware, though, that soy milk does not offer the same nutrition value as cow milk. Look for a brand that has Vitamin A, Vitamin D, and Calcium added.

How much food should you eat? For sure, most of us have a natural desire to eat more than we really need. Knowing that, all we have to do is be sure to eat less and watch out for the food that our body does not really need or should not receive. It may be a simple formula, but it is very effective.

So which foods would be most beneficial to an osteoporosis patient? As was said earlier, the secret lies in choosing a vast diversity of foods, the right amount of food, and the foods that agree with you. Eating more foods that contain anti-inflammatory properties will also be beneficial. To select the right foods for your body, you need to understand the basics of nutrients. Here is some very basic information to help you out.

Carbohydrates area main source of energy for the body (calories) and are necessary for the proper use of fats by the body. Complex carbohydrates are better for you and are found in many grains, dried beans, sweet potatoes, potatoes, corn, or cream of millet. Fibrous complex carbohydrates are found in broccoli, carrots, cauliflower, green beans, peppers, spinach, zucchini, and many other vegetables. Simple carbohydrates are found in many sugary items such as cereals, breakfast bars, crackers, candies, and many commercial desserts. Those are not healthy for you. On the other hand, simple carbohydrates found in small amounts in fruits such as apples, bananas grapefruit, oranges, pears, pineapples, or peaches are healthy for you and should be part of your daily allowances. Unrefined carbohydrates can possibly be a problem for some osteoporosis patients and are found in brown rice, wheat flour, and many products containing wheat. These can be important in a diet as they help eliminate waste and subst.i.tution needs to be explored carefully. area main source of energy for the body (calories) and are necessary for the proper use of fats by the body. Complex carbohydrates are better for you and are found in many grains, dried beans, sweet potatoes, potatoes, corn, or cream of millet. Fibrous complex carbohydrates are found in broccoli, carrots, cauliflower, green beans, peppers, spinach, zucchini, and many other vegetables. Simple carbohydrates are found in many sugary items such as cereals, breakfast bars, crackers, candies, and many commercial desserts. Those are not healthy for you. On the other hand, simple carbohydrates found in small amounts in fruits such as apples, bananas grapefruit, oranges, pears, pineapples, or peaches are healthy for you and should be part of your daily allowances. Unrefined carbohydrates can possibly be a problem for some osteoporosis patients and are found in brown rice, wheat flour, and many products containing wheat. These can be important in a diet as they help eliminate waste and subst.i.tution needs to be explored carefully.Fats are an indispensable part of every cell. They are a source of energy (calories), supply essential fatty acids and carry fat-soluble vitamins. Hormones are manufactured from fats, which make healthy fats indispensable to the good functioning of our body and even promote weight loss. Fats are also a good source of lubrication for the joints. There are three types of fats: saturated, polyunsaturated, and monounsaturated. are an indispensable part of every cell. They are a source of energy (calories), supply essential fatty acids and carry fat-soluble vitamins. Hormones are manufactured from fats, which make healthy fats indispensable to the good functioning of our body and even promote weight loss. Fats are also a good source of lubrication for the joints. There are three types of fats: saturated, polyunsaturated, and monounsaturated.

- Saturated fats are fats that raise bad cholesterol levels and are a.s.sociated with heart disease. They are solid at room temperature and are found in animal products such as meat, poultry, eggs, dairy, packaged foods, and solid shortenings. The worst of these is hydrogenated fat (or partially hydrogenated), also called trans fat, which is found in many processed foods and should be eliminated from your diet. Check labels carefully. Coconut oil, palm oil, and non-dairy creamers contain high levels of saturated fats and should be eliminated as well. are fats that raise bad cholesterol levels and are a.s.sociated with heart disease. They are solid at room temperature and are found in animal products such as meat, poultry, eggs, dairy, packaged foods, and solid shortenings. The worst of these is hydrogenated fat (or partially hydrogenated), also called trans fat, which is found in many processed foods and should be eliminated from your diet. Check labels carefully. Coconut oil, palm oil, and non-dairy creamers contain high levels of saturated fats and should be eliminated as well.

- Unsaturated fats (monounsaturated and polyunsaturated) are healthier for you, but keep in mind that they are still fats, and that you should carefully control your daily intake. Monounsaturated fats have one double bond in their chemical structure and are liquid at room temperature. They lower bad cholesterol and raise levels of good cholesterol. They are found in olive oil, canola oil, or avocado oil. are healthier for you, but keep in mind that they are still fats, and that you should carefully control your daily intake. Monounsaturated fats have one double bond in their chemical structure and are liquid at room temperature. They lower bad cholesterol and raise levels of good cholesterol. They are found in olive oil, canola oil, or avocado oil.

- Polyunsaturated fats have two or more double bonds in their chemical structure and are liquid at room temperature. They have positive effects on blood sugar levels, reduce inflammation, and even influence the amount of fat stored by the body. They are found in fish oil, flaxseed oil, grapeseed oil, and walnut oil. have two or more double bonds in their chemical structure and are liquid at room temperature. They have positive effects on blood sugar levels, reduce inflammation, and even influence the amount of fat stored by the body. They are found in fish oil, flaxseed oil, grapeseed oil, and walnut oil.

Proteins are a good source of energy and the major building materials for all body tissues. They also help produce enzymes and hormones, which regulate the body's functions. You'll find proteins in meats, poultry, fish, eggs, dairies, dried beans, legumes, soy (edamame), tofu, and nuts. Vegetable protein and lean animal protein (chicken, turkey, fish, egg whites, and low-fat dairies) are recommended. Eating proteins containing a large amount of healthy unsaturated fat, particularly Omega-3 fatty acids, is also essential for your well-being. Those can be found in fatty fish such as salmon, tuna, sardines, or anchovies. are a good source of energy and the major building materials for all body tissues. They also help produce enzymes and hormones, which regulate the body's functions. You'll find proteins in meats, poultry, fish, eggs, dairies, dried beans, legumes, soy (edamame), tofu, and nuts. Vegetable protein and lean animal protein (chicken, turkey, fish, egg whites, and low-fat dairies) are recommended. Eating proteins containing a large amount of healthy unsaturated fat, particularly Omega-3 fatty acids, is also essential for your well-being. Those can be found in fatty fish such as salmon, tuna, sardines, or anchovies.Vitamins are chemical compounds found in many foods which help regulate the body's functions and fight infectious diseases. Contrary to belief, vitamins do not provide energy. Vitamins B (meats, poultry, nuts, legumes, green vegetables, dairies, and whole grains) and C (citrus, berries, green vegetables, papayas, tomatoes, livers, and potatoes) are not stored in the body and need to be eaten every day. However Vitamins A (dairies, green leafy vegetables, yellow vegetables, livers, and fruits), Vitamin D (dairy products, eggs, tuna, cod, mackerel, sea ba.s.s, liver oils, and sunlight), E (vegetable oils, dark green leafy vegetables, nuts, wheat germ, and whole grains) and K (dark green leafy vegetables, alfalfa, and tomatoes) are stored by the body. are chemical compounds found in many foods which help regulate the body's functions and fight infectious diseases. Contrary to belief, vitamins do not provide energy. Vitamins B (meats, poultry, nuts, legumes, green vegetables, dairies, and whole grains) and C (citrus, berries, green vegetables, papayas, tomatoes, livers, and potatoes) are not stored in the body and need to be eaten every day. However Vitamins A (dairies, green leafy vegetables, yellow vegetables, livers, and fruits), Vitamin D (dairy products, eggs, tuna, cod, mackerel, sea ba.s.s, liver oils, and sunlight), E (vegetable oils, dark green leafy vegetables, nuts, wheat germ, and whole grains) and K (dark green leafy vegetables, alfalfa, and tomatoes) are stored by the body.Minerals are essential for the body to function properly and play an important role in our metabolic process. Minerals do not provide energy. Calcium (milk products, salmon, broccoli, and oysters), Chromium (onion, broccoli, meat, lettuce, and grape juice), Copper (vegetables, liver, legumes, cereals, and oil), Iodine (seafood, yeast breads, dairy products, eggs, and wheat germ), Iron (beef, poultry, beans, lentils, tofu, eggs, dark green leafy vegetables, broccoli, asparagus, grains, and dried fruits), Magnesium (dark green leafy vegetables, watercress, Brazil nuts, sunflower seeds, sesame seeds, pumpkin seeds, bananas, cashews, tofu, vegetables, and legumes), Manganese (grains, cereals, tea, pineapple, strawberries, and starches), Sodium (salt), Pota.s.sium (fruits, vegetables, meat, and milk), Selenium (meat, seafood, grains, mola.s.ses, and Brazil nuts), and Zinc (oyster, meat, dairy products, eggs, and wheat germ) are all minerals. are essential for the body to function properly and play an important role in our metabolic process. Minerals do not provide energy. Calcium (milk products, salmon, broccoli, and oysters), Chromium (onion, broccoli, meat, lettuce, and grape juice), Copper (vegetables, liver, legumes, cereals, and oil), Iodine (seafood, yeast breads, dairy products, eggs, and wheat germ), Iron (beef, poultry, beans, lentils, tofu, eggs, dark green leafy vegetables, broccoli, asparagus, grains, and dried fruits), Magnesium (dark green leafy vegetables, watercress, Brazil nuts, sunflower seeds, sesame seeds, pumpkin seeds, bananas, cashews, tofu, vegetables, and legumes), Manganese (grains, cereals, tea, pineapple, strawberries, and starches), Sodium (salt), Pota.s.sium (fruits, vegetables, meat, and milk), Selenium (meat, seafood, grains, mola.s.ses, and Brazil nuts), and Zinc (oyster, meat, dairy products, eggs, and wheat germ) are all minerals.Fibers cannot be used by the body and therefore do not supply energy. However, they are important for the proper function of the intestines and may prevent cancers. Soluble fibers slow down the absorption of food in the stomach, and may be a.s.sociated with reducing blood cholesterol, and maintaining the proper blood sugar level. Soluble fibers are found in oats, dried beans, lentils, peas, fruits, and vegetables. Insoluble fibers speed the digestive system and may reduce the risk of cancers. You find them in whole grains, dried beans, cereals, brown rice, and wheat pasta. cannot be used by the body and therefore do not supply energy. However, they are important for the proper function of the intestines and may prevent cancers. Soluble fibers slow down the absorption of food in the stomach, and may be a.s.sociated with reducing blood cholesterol, and maintaining the proper blood sugar level. Soluble fibers are found in oats, dried beans, lentils, peas, fruits, and vegetables. Insoluble fibers speed the digestive system and may reduce the risk of cancers. You find them in whole grains, dried beans, cereals, brown rice, and wheat pasta.Water is indispensable for the body to function well. Water regulates the body temperature, a.s.sists in the digestive process, and transports nutrients and waste. Water is present in mostly everything, but certain foods contain much higher amounts of water than others (watermelon is mostly water). Drink plenty of water throughout the day. Water can also be used for making tea. The best known anti-inflammatory sources for tea are white and green tea. They also help stimulate the immune system and help to get rid of free radicals which are harmful to the body. Pure organic cranberry juice, no sugar added, is helpful with urinary tract infection, but should be drunk only when necessary, as it has a negative effect on bone density. Pure organic prune juice will also help with constipation. is indispensable for the body to function well. Water regulates the body temperature, a.s.sists in the digestive process, and transports nutrients and waste. Water is present in mostly everything, but certain foods contain much higher amounts of water than others (watermelon is mostly water). Drink plenty of water throughout the day. Water can also be used for making tea. The best known anti-inflammatory sources for tea are white and green tea. They also help stimulate the immune system and help to get rid of free radicals which are harmful to the body. Pure organic cranberry juice, no sugar added, is helpful with urinary tract infection, but should be drunk only when necessary, as it has a negative effect on bone density. Pure organic prune juice will also help with constipation.

Every nutrient's role is to supply energy to the body. That energy is measured in calories. Carbohydrates, proteins, and fats can be used by the body to supply energy.

* 1 gram of carbohydrate supplies 4 calories* 1 gram of protein supplies 4 calories* 1 gram of fat supplies 9 calories As you can see, fats contribute a lot more calories which is why you need to keep your fat intake in line to stay healthy.

Now that you understand the role of nutrients, how many do you really need to function well? For most people, the general healthy guideline is about 1400-1500 daily calories for women and 2000 to 2100 daily calories for men For most people, the general healthy guideline is about 1400-1500 daily calories for women and 2000 to 2100 daily calories for men. Keep in mind that those numbers may vary based on your lifestyle, level of activity and exercise, and if you are trying to gain or lose weight. Consult your physician or registered diet.i.tian for your adequate daily calories.

To emphasize good healthy habits, we also need a healthy meal plan. Such a plan must emphasize a low-fat diet that contains healthy fats and high fiber intake. As a guideline, a meal should contain one portion of protein-rich foods (3 to 4 ounces for women and 6 to 7 ounces for men), one or more portions of vegetables low in starch (1 cup for women and 2 cups for men), and one portion of healthy whole grains or vegetables high in starch ( cup for women and cup for men of cooked whole grains or a small potato for women and a little larger for men). If weight loss is desired, limit your carbohydrates and starches (potatoes, rice, pasta, baked beans, yams, or sweet potatoes). This includes vegetables and fruits that contain high sugar levels (corn, peas, squash, plantains, or bananas). You should also eat two portions of fruits daily, preferably with breakfast, lunch, or a snack. On a daily basis, every meal should include an organic low-fat dairy product such as low-fat milk (cow or fortified soy milk), low-fat plain yogurt, and low-fat cheeses. Finally, drink plenty of water throughout the day to hydrate and to help cleanse the body of toxins.

Osteoporosis patients must be sure to get adequate amounts of particular nutrients on a daily basis. It is best to get them from natural food sources rather than from supplements. Ask your doctor if you need to take any supplements before doing so, as it may have negative effects on your health or can interact with other medications you are taking. Here are the most important nutrients for an osteoporosis patient: Calcium Organic low-fat dairies, powdered milk, fortified soy products, legumes, fish eaten with bones (salmon or sardines), oysters, broccoli, asparagus, watercress, and nuts. Organic low-fat dairies, powdered milk, fortified soy products, legumes, fish eaten with bones (salmon or sardines), oysters, broccoli, asparagus, watercress, and nuts.

If calcium supplementation is recommended by your doctor, choose a chewable or liquid supplement first as they are easily absorbed by the body. Citrate calcium is another good source. Calcium is best absorbed by the body when taken throughout the day, with a meal, and in approximately 500 to 600 mg doses at a time. You may develop gas or constipation from taking supplementation, so increase your intake of water and fibers. Flaxseeds or prunes can be helpful and you will find a prune recipe in the dessert section of this book. Make sure you talk with your doctor about the possible interaction of medicines or over the counter medicines with calcium supplementation.

Vitamin D Sardines, salmon, tuna, herrings, mackerel, mushrooms, egg yolks, cod liver oil. Combine with calcium-rich food for best absorption. 15 minutes of sun exposure per day is also a good source of this vitamin. You may also look for products that have Vitamin D added, such as in milk, orange juice, soy milk, or cereals. Sardines, salmon, tuna, herrings, mackerel, mushrooms, egg yolks, cod liver oil. Combine with calcium-rich food for best absorption. 15 minutes of sun exposure per day is also a good source of this vitamin. You may also look for products that have Vitamin D added, such as in milk, orange juice, soy milk, or cereals.

Magnesium Dark green leafy vegetables, watercress, broccoli, avocados, Brazil nuts, sunflower seeds, sesame seeds, bananas, cashews, apples, apricots, cantaloupes, peaches, salmon, and tofu. Dark green leafy vegetables, watercress, broccoli, avocados, Brazil nuts, sunflower seeds, sesame seeds, bananas, cashews, apples, apricots, cantaloupes, peaches, salmon, and tofu.

Phosphorous Salmon, halibut, skim milk, low-fat dairies, chicken breast, oatmeal, broccoli, asparagus, corn, eggs, dried fruits, sesame seeds, and pumpkin seeds. Salmon, halibut, skim milk, low-fat dairies, chicken breast, oatmeal, broccoli, asparagus, corn, eggs, dried fruits, sesame seeds, and pumpkin seeds.

Boron Almonds, hazelnuts, walnuts, Brazil nuts, apricots, avocados, red wine (s.h.i.+raz and Cabernet). Almonds, hazelnuts, walnuts, Brazil nuts, apricots, avocados, red wine (s.h.i.+raz and Cabernet).

Manganese Wheat germ, whole grains, nuts, sh.e.l.lfish, tea, low-fat dairies, apples, apricots, avocados, bananas, cantaloupe, peaches, green leafy vegetables, salmon, and tofu. Wheat germ, whole grains, nuts, sh.e.l.lfish, tea, low-fat dairies, apples, apricots, avocados, bananas, cantaloupe, peaches, green leafy vegetables, salmon, and tofu.

Zinc Cooked oysters, eggs, whole grains, nuts, low-fat yogurt, fish, legumes, mushrooms, pumpkin and sunflower seeds, sardines, and poultry. Cooked oysters, eggs, whole grains, nuts, low-fat yogurt, fish, legumes, mushrooms, pumpkin and sunflower seeds, sardines, and poultry.

Copper Sh.e.l.lfish, nuts, seeds, whole grains, mushrooms, avocados, barley, broccoli, lentils, oats, oranges, radishes, raisins, salmon, and green leafy vegetables. Sh.e.l.lfish, nuts, seeds, whole grains, mushrooms, avocados, barley, broccoli, lentils, oats, oranges, radishes, raisins, salmon, and green leafy vegetables.

Vitamin K Green leafy vegetables, kale, cauliflower and broccoli. Green leafy vegetables, kale, cauliflower and broccoli.

Silicon Cereals, apples, oranges, cherries, raisins, almonds, raw cabbage, onions, carrots, pumpkin, cuc.u.mber, fish, honey, oats, unrefined grains/cereals with high fiber content, nuts and seeds. Cereals, apples, oranges, cherries, raisins, almonds, raw cabbage, onions, carrots, pumpkin, cuc.u.mber, fish, honey, oats, unrefined grains/cereals with high fiber content, nuts and seeds.

Special Comments Red meats are not prohibited but should be eaten occasionally. You may treat yourself every two weeks with 3 ounces of organic beef (for women) and 4 ounces of organic beef (for men). It is best to subst.i.tute beef with buffalo, venison, ostrich, or elk, which have less saturated fat. Buffalo and venison are very similar in taste to beef. Lamb, liver, kidney, heart, or tongue may also be eaten on rare occasion. Make sure the meat is always from an organic source. are not prohibited but should be eaten occasionally. You may treat yourself every two weeks with 3 ounces of organic beef (for women) and 4 ounces of organic beef (for men). It is best to subst.i.tute beef with buffalo, venison, ostrich, or elk, which have less saturated fat. Buffalo and venison are very similar in taste to beef. Lamb, liver, kidney, heart, or tongue may also be eaten on rare occasion. Make sure the meat is always from an organic source.

Sh.e.l.lfish such as shrimp, crabs, lobsters, oysters, snails, mussels, clams, and scallops are not prohibited for those who have no cholesterol problems. They can be easily enjoyed once a week in soups, salads, or entrees. such as shrimp, crabs, lobsters, oysters, snails, mussels, clams, and scallops are not prohibited for those who have no cholesterol problems. They can be easily enjoyed once a week in soups, salads, or entrees.

Preferably organic canned or frozen foods are permissible when some seasonal products are not available or when you are not up to preparing fresh food. Organic is preferable. If purchasing non-organic, watch for hydrogenated fats or unhealthy fats, flours, sodium, thickeners, colorings, preservatives, additives, and any other ingredients that may cause you problems. Choose foods that are low in fat and prepared with olive oil or canola oil rather than other types of oils or b.u.t.ter. are permissible when some seasonal products are not available or when you are not up to preparing fresh food. Organic is preferable. If purchasing non-organic, watch for hydrogenated fats or unhealthy fats, flours, sodium, thickeners, colorings, preservatives, additives, and any other ingredients that may cause you problems. Choose foods that are low in fat and prepared with olive oil or canola oil rather than other types of oils or b.u.t.ter.

Foods to AvoidOsteoporosis patients should particularly avoid the following substances and foods due to their negative effect on calcium retention in the body: - High amount of protein - Sodium - Caffeine - Soda and carbonated drinks - Smoking - Foods high in oxalate and phytate: cacao, bitter chocolate, spinach, sorrel, celery rave, beet, rhubarb, fig, currant, 100% wheat bran, buckwheat, poppy seeds, amaranth, chard, and certain types of legumes such as pinto beans, navy beans, or peas. (As beans are a good source of plant protein, white beans may be consumed occasionally. Soak them overnight and discard the water before starting to cook. Starting with fresh water will reduce the phytate level in the cooked beans.) For more details on which foods to eat and which to avoid, please refer to the shopping list chapter.

Eliminate convenience foods, commercially prepared mixes, prepared packaged meals (including frozen ones) most foods from vending machines, baked goods containing refined white flour and unhealthy fats, most food bars, powders drinks, and commercial meal shakes. If you are not feeling well and cannot cook for yourself, see that your caregiver or helper does not feed you such foods, but rather prepares meals that are suitable for your needs and based on this book's recommendations. If neither of these possibilities are available to you, order fresh "home-style" meals from a couple of reliable sources. Establish a rapport with local places that offer healthy foods and that you can rely on with just a phone call. Your health is worth the time invested and, who knows, you may have fun doing it!

A word on eggs: Egg yolks contain cholesterol. If you have no problem with cholesterol, you may enjoy a whole egg. On the other hand, if you have to watch your cholesterol, use egg whites only. One whole egg equals two egg whites. Do not use commercial egg products as they may contain thickeners and can often cause allergic or sensitivity reactions. Egg yolks contain cholesterol. If you have no problem with cholesterol, you may enjoy a whole egg. On the other hand, if you have to watch your cholesterol, use egg whites only. One whole egg equals two egg whites. Do not use commercial egg products as they may contain thickeners and can often cause allergic or sensitivity reactions.

A word on cooking chicken and turkey: Those white meats may be cooked once in awhile with the skin to preserve moisture, but do not eat the skin because it is high in fat. Those white meats may be cooked once in awhile with the skin to preserve moisture, but do not eat the skin because it is high in fat.

A word on alcohol: Because this is a low-fat diet, digestion is much faster which causes alcohol to be absorbed faster through the bloodstream. Consequently, alcohol goes faster to the brain and people have reported lightheadedness, headache, hot sensations, a loss of mental capacities, stomach and body cramps, fatigue, confusion, or even feeling drunk and hung over after just a small amount of alcohol. Many mixed drinks and commercial mixes contain ingredients that can cause health problems. So it is best to totally stay away from alcohol. Because this is a low-fat diet, digestion is much faster which causes alcohol to be absorbed faster through the bloodstream. Consequently, alcohol goes faster to the brain and people have reported lightheadedness, headache, hot sensations, a loss of mental capacities, stomach and body cramps, fatigue, confusion, or even feeling drunk and hung over after just a small amount of alcohol. Many mixed drinks and commercial mixes contain ingredients that can cause health problems. So it is best to totally stay away from alcohol.

A healthy tip on constipation: You can take 1 teaspoon to 2 teaspoons maximum of cod fish oil or flaxseed oil daily. Or you can also have up to 1 tablespoon freshly ground flaxseeds daily mixed in your food. A few prunes, pre-soaked in water for 24 hours, after a meal will also be helpful. When traveling, use pills for convenience but do so for short-term periods only. Individual flaxseed sachets might be available at your local health food stores. You can take 1 teaspoon to 2 teaspoons maximum of cod fish oil or flaxseed oil daily. Or you can also have up to 1 tablespoon freshly ground flaxseeds daily mixed in your food. A few prunes, pre-soaked in water for 24 hours, after a meal will also be helpful. When traveling, use pills for convenience but do so for short-term periods only. Individual flaxseed sachets might be available at your local health food stores.

Hydration and fiber also play an important role in preventing constipation. Drink lots of water throughout the day and add fiber to your meals (vegetables and fruits). Natural organic prune juice, no sugar added, is also very helpful with constipation. also play an important role in preventing constipation. Drink lots of water throughout the day and add fiber to your meals (vegetables and fruits). Natural organic prune juice, no sugar added, is also very helpful with constipation.