Archive for the ‘Nutrition’ Category

• Twice-a-week strength training best for over-50 group

  Date: 2011.10.25 | Category: Fitness & Health, Nutrition, Osteoporosis, Strength Training for Osteoporosis Prevention, Strength Training for Women, Weight-bearing exercise | Response: 3

  

  Colleen, Sue, Gerry, & Moni enjoying biceps curls!

  I headed up to Fargo, ND this month for the Northland chapter meeting of the American College of Sports Medicine on “Resistance (Strength) Training Across the Lifespan”.  The 10 hour drive was worth it to hear the top people in the field of exercise science speak. Of course, the Strength Training for Older Adults session was my favorite, as well as the session on recovery foods led by a professor of nutrition. I was pleased to see slide after slide of research confirming the information in my Nutrient Timing blog post. Keep drinking those yummy smoothies!

  Here’s some great news about getting the right “dose” of strength training per week. Two times a week is not only enough strength training, but research has shown that twice weekly can actually be better than three days a week.

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• National Osteoporosis Foundation Statement on Calcium Recommendations

  Date: 2010.09.10 | Category: Nutrition | Response: 2

  WASHINGTON, DC (August 2, 2010) – According to the National Osteoporosis Foundation (NOF), adults under age 50 need a total of 1,000 mg of calcium from all sources every day. Adults 50 and older need a total of 1,200 mg of calcium from all sources every day. Food remains the best source of calcium. Calcium supplements should only be used when adequate dietary intake cannot be achieved. Getting too much calcium from supplements may increase the risk of kidney stones and other health problems. According to most experts, the safe upper limit for total daily calcium intake from all sources is 2,000 – 2,500 mg. If you are unable to get enough calcium from your diet and have concerns about taking calcium supplements, you should discuss these concerns with your healthcare provider.

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• Get Enough Calcium & Vitamin D

  Date: 2010.06.08 | Category: Nutrition, Osteoporosis | Response: 0

  

  Eat Calcium & Vit. D rich foods & supplement if necessary.

  The National Osteoporosis Foundation (NOF) suggests these guidelines for calcium and Vitamin D intake:

  Adults age 50 and older need a total of 1,200 milligrams (mg) of calcium from all sources everyday. This includes the amount of calcium you get from both food and supplements. My advice?  Do your best to get most of your calcium from calcium rich foods in your daily diet!

  Adults age 50 and older need 800-1,000 international units (IUs) of vitamin D every day. Calcium is absorbed by your bones only if you have enough Vitamin D in your diet.

• Benefits of Exercising for Healthy Bones

  Date: 2010.06.06 | Category: Fitness & Health, Nutrition, Osteoporosis, Strength Training for Osteoporosis Prevention, Strength Training for Women, Weight-bearing exercise | Response: 0

  Want to see a great snowball effect?

  Let’s say that you are a sedentary person who has made a commitment to keep your bones strong and prevent osteoporosis.  I have seen over and over that if you take the following steps, you can be vibrantly healthy and fit.

  1. Start with strength training for osteoporosis prevention! –slowly and easily! After strength training for around 3-4 weeks, your muscles will be stronger. I like to look at fitness as a coin, with strength training on one side and aerobic/cardiovascular activities on the other side. Developing muscle strength first will make aerobic exercise much more pleasant and effective. University research studies have proven over and over that consistent strength training, over the months and years, can build bone density, slowly but surely.
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