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Having the right shoe for the right activity can mean so much to performance. We are all so different physically that so many aspects have to be taken into account. Whatever shoe you choose should be comfortable when you begin your exercise routine. More importantly it is advisable to try shoes after you have completed your workout because feet expand and you could possibly go up as much as a size. Fitness experts suggest a shoe that has heavy soles, cushioning and good support for your arches. First decide if you are looking for a shoe that is specifically for running, walking, cross-training or basketball. Most important before you make your purchase, know your feet. The height of your arches, the flatness of your feet, do you have a tendency to supinate (put weight on the outside of the shoe or pronate (put weight on the inside). If you are unsure work with a good salesperson and remember to replace your shoes at least every 6 months.
Severe bone loss (Osteoporosis) now affects 25 million people in the U.S. Is this condition inevitable as we age or can lifestyle changes stop its progression? Most of the growth of our bone mass happens in our 20’s and 30’s. Afterwards, it is necessary to take steps to prevent bones from becoming fragile and porous. Should we wait until an unexpected fracture occurs warning us that we have weak bones or should we take steps to ensure that we have strong bones until old age? There is great competition for calcium between the blood and bone marrow. An unhealthy diet can cause the body to become too acidic causing it to excrete too much calcium. A great deal of emphasis has been placed on consuming dairy to increase our supply of calcium. Is that true? In fact there are more bone fractures in countries that consume large amounts of dairy. What if you are lactose intolerant? Are we overlooking other foods that may be as significantly important for bone health? Let’s look at the structure of bones. They are composed of 65% calcium phosphate salts for strength and 35% collagen for flexibility. With this in mind both factors of the equation need to be nourished. A good supply of calcium, vitamin D, as well as magnesium are all important since they support each other. So what steps should we take? We depend on our storage of vitamin D from our summer supply, which by now is depleted, especially for those who live in the northern hemisphere. Green leafy vegetables are an excellent supply of both calcium and vitamin D. Broths made from vegetables, bone or fish combined with seaweed are abundant in necessary minerals. Canned sardines and salmon along with their bones are another source. Healthy fat to help absorption of our mineral intake should not be overlooked. Vitamin K, necessary for blood clotting, has been found to stimulate and work well in combination with vitamin D. A good source would be all of your blue and purple fruits and vegetables. When weather permits taking 15 minutes a day of sunlight to increase storage of vitamin D should be part of a daily routine. What about exercise? Low impact running and aerobics but especially weight training have an extremely positive effect on bone strength at any age. In fact tests show that taking up these exercises even late in life can have a reversal effect. So don’t sit back and let life pass you by, but instead take the time to enjoy eating or exercising whenever possible in the sunshine.
Indian Eggplants, Sweet Potatoes & Red Peppers Ingredients: -10 small Indian Eggplants (cut in 4-6 sections each) – 1 medium sweet potato ( cut in 1/2 inch pieces) – 3 large cloves garlic (diced) – 1 large red bell pepper (diced)
– 3 tablespoons olive oil
– 1/4 teaspoon of salt
– 1/2 can tomato sauce
– Hot pepper to taste
– Generous amount of Turmeric
– 3/4 cup low sodium veggie broth
Directions: - Saute garlic for 2 minutes in olive oil in a large skillet – Add all the above ingredients cover -low to medium flame-for about 40 minutes.
-Red Peppers rich in Lycopene-support for our urinary tract
-Purple Eggplants provide Vit. K important for blood clotting
-Orange sweet Potatos -Vit. A necessary for eye health
-White Garlic is a strong antioxidant
-Turmeric one of the best spices for fighting inflammation
*Spinach is loaded with oxalic acid which blocks calcium absorption. However this barrier is broken down by heat.
*Carrots when steamed or cooked increase the potency of carotenoids by 14%- important for eye health.
*Asparagus-6 of the main nutrients were increased by 16% after cooking, one of which is a cancer-fighting antioxidant.
*Mushrooms-potassium,magnesium and zinc were increased twofold when cooked.