Category Archives: Nutrition and Recipes

Pumpkin Spice Post-Workout Recovery Smoothie

Pumpkin Spice Post-Workout Recovery Smoothie

Here’s a fall recipe for a delicious and nutritious post-workout recovery smoothie!  It tastes like pumpkin, but is actually made with butternut squash and has an excellent protein-carbohydrate ratio to rebuild your muscles after strength training. Current research is showing that enough protein can also be VERY important for rebuilding bone. I’ll be blogging more about it soon, soContinue Reading

African Americans, Vitamin D Levels, & Bone Health

African Americans, Vitamin D Levels, & Bone Health

Higher levels of vitamin D usually have a positive effect on bone health, but it looks like that effect can be variable according to race.  African Americans are reported to have the best bone health in the United States, so their low levels of Vitamin D don’t make sense with the current testing. It’s controversial, like so manyContinue Reading

Peach Smoothie to Strengthen Your Bones

Peach Smoothie to Strengthen Your Bones

If you’re putting the time into strength training for strong bones, make sure that you’re feeding your muscles well, before and after your workouts. It’s part of doing everything that you can to prevent osteoporosis and further bone loss by strengthening your muscles to strengthen your bones. Eat Your Fruits & Veggies! Fruit smoothies areContinue Reading

Tart Cherry Post-Workout Smoothie Recipe

Tart Cherry Post-Workout Smoothie Recipe

Strengthen your muscles to strengthen your bones! Below is the calcium rich recipe for one of my most healthy and tasty concoctions for a post-workout smoothie, yet! But first, the story… Tart Cherries to the Rescue! Over the years, I’ve been hearing that tart cherry juice is excellent for health because of its antioxidant properties. Last weekendContinue Reading

Strength Training, Bone Density, & Fracture Risk

I recently had the opportunity to speak about bone density with a physician who has been an osteoporosis researcher for most of his life. He said, “We used to think that if we could only know a person’s bone density, we could solve all of our problems. Didn’t turn out that way.” He emphasized thatContinue Reading

Create Your Bone Health Team!

Create Your Bone Health Team!

1. Create your bone health team, starting with your health care provider! Get her input before embarking on any new exercise program. Ask him if any exercises are contraindicated for you AND if you have any weight restrictions with your strength training. The NOF, (National Osteoporosis Foundation) recommends lifting no more than 10 pounds; that’sContinue Reading

Nutrient Timing: WHAT you eat & WHEN you eat it matters!

Nutrient Timing: WHAT you eat & WHEN you eat it matters!

Here’s an amazing statement:  “The effectiveness of any protein product is largely dependent on when you take it.”-Len Kravitz, sports scientist from the University of New Mexico. I want you to know that I’m quite conservative when it comes to nutrition, but these well-researched findings from the sports medicine world are very convincing!!! What ifContinue Reading

National Osteoporosis Foundation Statement on Calcium Recommendations

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. CalciumContinue Reading

Get Enough Calcium & Vitamin D

Get Enough Calcium & Vitamin D

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 yourContinue Reading

Benefits of Exercising for Healthy Bones

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. Start with strength training for osteoporosis prevention!Continue Reading