What Minerals Make Your Bones Strong and Flexible

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Found a good article in Good Housekeeping on how to make your bones strong and flexible. Here is a summary of the important information:

Head to the dairy case – food is always a better source of nutrients than pills. In addition, a new review of studies found that women who took calcium or a combo of calcium and vitamin D supplements were up to 24% more likely to have a heart attack. Doctors are debating how significant the risk is, but few would dispute the value of dairy. You need 1,000 mg of calcium a day, which translates to three (8 oz.) servings of nonfat milk or yogurt, 4 1/2 slices of reduced fat cheese or any combo.

Get the right dose – Statistics show that about two-thirds of Americans don’t eat enough dairy. If you don’t get any, then two 500 mg or 600 mg calcium supplements a day are still smart prevention. Your body best absorbs about 500 mg at a time, so spread them out. If your dairy-meter falls somewhere between lots and none, one dose a day is okay. As types of calcium: Calcium carbonate is cheaper, but for it to be absorbed well, you need to take it with a meal. The pricier calcium citrate can be taken at any time.

Don’t forget your D – It is unlikely you’ll get enough of this vitamin from food, so a pill makes sense. The Institute of Medicine just raised the Recommended Dietary Allowance for D to 600 IUS (up from 200 to 400) for adults. But many experts, think the new figure is too low and recommend 1000 – 2000 IUs a day, especially if you live in a northern area, .

Pack in the produce - Fruits and veggies promote a bone-strengthening acid-base balance in your blood-stream. Eat at least five servings a day, including dark-green veggies. According to studies worldwide people get less calcium than we do, but their rates of osteoporosis are lower. Experts feel that is because they eat more produce and few animal products and they get more weight bearing exercise and sun exposure.

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Enlarged Prostate and Pumpkin Seeds

Pumpkin seeds are available all year round but it is great to get them fresh from the pumpkin you carve. Don’t throw them away because in terms of nutrition they are a treasure.

A serving is roughly 1 tablespoon (10 grams). So you really don’t need to eat many of them. Pumpkin seeds are high in calories, so you wouldn’t want to eat a lot of them anyway.

Here are some suggestions for adding to your diet

* Sprinkle on top of roasted vegetables
* Add to salads for extra crunch
* Add them to homemade beef or chicken burgers
* Sprinkle chopped pumpkin seeds in your cereal or oatmeal
* Include in your baking recipes, for example oatmeal cookies

For your one tablespoon of pumpkin seeds a day here is what you will get:

Constipation and mucus formation are prevented because pumpkin seeds have powerful enzymes known to boost the immune system.

Pumpkin seeds contain phytosterols, compounds that that have been shown to reduce levels of LDL cholesterol and protect against many cancers.

Nutritive Values: Per 100 gm.

* Vitamin A: 70 I.U.
* Vitamin B:
* Thiamine: .24 mg
* Riboflavin: .19 mg.
* Niacin: 2.4 mg.
* Calcium: 51 mg.
* Iron: 11.2 mg.
* Phosphorus: 1,144 mg.
* Fat: 46.7 gm.
* Carbohydrates : 15.0 gm.
* Protein : 29.0 gm.
* Calories: 553

Want to know how to roast pumpkin seeds? Watch this video:

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Mental Gymnastics

Dr Oz had a great article on how to boost your brain power. All of things he suggests are so easy to do and are not expensive. You don’t have to join a gym, take an expensive supplement or spend a lot of time learning how to do something new. So try one or two of these a week and by the end of the month you will be healthier and smarter too:

Drink more coffee – Hard to believe but Dr. Oz says coffee (six cups a day) can reduce your risk of Alzheimer’s disease by more than 20 percent.

Mental Gymnastics – Mental challenges are what help your brain stay strong and vital. Any kind of mental puzzle or even just thinking about a complicated problem. Use it or lose it.

Walk when you can – Regular, moderate exercise cuts dementia odds in half. Plus it helps keep your blood sugar down.

Mediterranean diet – Eating more fish, fruits, veggies, whole grains and legumes reduces your risk of Alzheimer’s by up to 40 percent. Did you know the month of October is Vegetarian Awareness Month? See our post Mediterranean Diet

Use turmeric spice – Indians have 75% less brain dysfunction and Alzheimer’s at the same age as Westerners. The reason: it’s thought to be the curcumin-derivative turmeric found in curry.

Eat more chocolate - It keeps your brain happy, possibly by keeping your arteries young.

Quick change – Playing a sport that requires fast changes in direction improves balance and memory.

Practice playing an instrument - Playing music bolsters language areas of your brain and you don’t have to be good for it to work. Whistling is a kind of a musical instrument so even if you just practice whistling it will help.

Take DHA and D – DHA is the omega-3 fat that helps keep brain cells young. You know the old saying “fish is brain food.” Get 600 mg a day from fortified foods or DHA supplement. Add 1,000 IU of vitamin D-3 to help keep the arteries going to your brain younger, too.

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Mercury Free Flu Shots

Dr. Robert Sears, wrote a book titled “The Autism Book.” The book answers such questions as: What should you do if your baby is at risk for autism? What can you do to help your child with this condition and what do you do once you know for a fact that your child has it? The book is a guide to helping families help their autistic loved ones.

In the last chapter of the book he deals with the topic – Prevention for your Future Children. “I know it is controversial to talk about prevention of autism when we don’t actually know what the cause is,” Sears said. “Where I’m coming from is that a lot of similar medical problems seem to occur in kids with autism, and that when we fix those medical problems, the symptoms of the autism tend to get better. One of the main ones is food allergies. Identify food allergies early by taking colicky babies and chronic, loose stools seriously.” For more information on GFCF diet see our post New Research on Autism and Diet

Here are more of Dr. Sears prevention tips for moms to be and for parents with young children:

Dr Sears Prevention Tips

Moms to be:

Avoid vitamin D deficiency before, during and after pregnancy (if breast feeding)

Avoid mercury. Moms-to.be should have metal fillings replaced at least three months prior to getting pregnant. Request mercury-free flu shots

Limit antibiotics.

Use ibuprofen (Motrin or Advil) instead of acetaminophen (Tylenol).

For Infants Who Have Autistic Older Siblings:

Ask for a vaccine schedule which gives no more than two shots at a time.

Go GFCF from the start, including mom while she is pregnant and breast feeding.

Delay vaccines schedule until your child is three years old; regressive autism is almost unheard of.

GFCF Diet Tips

Go casein free first, because it usually involves only a few changes to the diet.

Don’t go cold turkey. Instead take a couple of weeks at a time to ease into changes of your child’s diet.

Determine how strict you need to be. Some kids can tolerate the occasional infraction.

Don’t go it alone. Find someone who can mentor you along.

Resources:

www.tacklingautism.org
www.theautismbook.com
www.cdc.gov/ncbddd/autism/

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Causes of Heartburn

Dr. Oz says if you’ve stopped eating spicy food and drinking carbonated drinks but are still suffering from heartburn – check out these possible causes:

Your medicine cabinet: Medications could weaken your lower esophageal sphincter, causing stuff in your stomach to creep back up into your esophagus, which ignites heartburn fast. Common culprits: ibuprofen, aspirin, antihistamines, birth control pills and antispasmodics. Talk to your doctor if you think your meds may be contributing to your heartburn.

Your family tree: Genetics may account for up to 43 percent of your susceptibility to heartburn. Don’t just live with it: Recurrent heartburn can lead to chronic inflammation in your esophagus, which has been linked to cancer.

Changing the size and frequency of your meals – Our post Prevent Digestive problems during the holidays also has some tips on causes of heartburn and how to prevent it.

Here is a five minute video explaining what causes heartburn and some natural ways to treat it.

Native Remedies makes a very helpful product for temporary relief of acute acid reflux and heartburn. Acid Free-Flux Acid Free-Flux is a safe, non-addictive, FDA–registered natural remedy containing 100% homeopathic ingredients selected to relieve acid reflux and heartburn. You simply hold bottle upside down and drop directly into the mouth. Alternatively, dilute drops in a small amount of water and sip slowly. You can carry it with you wherever you go and it does not have a bad taste. Additionally it is safe for all ages and pregnant and breast feeding women. Click on the banner or the highlighted text to find out more.

Dangers: Severe reflux may contribute to sinusitis, asthma, bad breath and bad teeth.

Tips: Don’t recline or walk right after a meal. Walking cuts the amount of time that stomach acid touches the esophagus. If all else fails, talk to your doctor.

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Food Combinations to Lose Weight

Here is really great article I found in Family Circle Magazine about different food combinations that burn fat.

Bread and Vinegar – If you like bread, pasta and potatoes, but tend to eat too much of it because it tastes so good just sprinkle it with a little vinegar. According to dietitians, when we eat high-carb foods like bread, the amount of glucose in our blood rises rapidly. But very quickly it plummets, triggering feeling of hunger that cause us to eat even more.

Vinegar moderates that spike in glucose, so you feel full longer. In a recent study people who consumed 4 teaspoons of apple-cider vinegar along with some bagels and juice ate 200 fewer calories throughout the day than those who ate the same meal minus the vinegar.

Brown rice and peas - Most women assume gaining weight as they age is just a fact of life, but it isn’t. As we age we lose lean muscle which is a natural metabolism booster that helps us burn calories. So lift weights and make sure that between 25% to 35% of your calories come from protein. Plant foods like rice have protein but eaten alone they lack some of the essential amino acids needed for a complete protein. Pair lysine poor rice with lysine rich peas and your body will get a healthy protein boost. If you adds beans to this combo you will get a good dose of potassium, a mineral that counteracts age-related muscle loss by making the blood less acidic.

To learn more about the benefits of potassium for your body see our post High Potassium Foods – Why You Need Them

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Does the GfCf Diet Work

Katherine Loveland, professor of psychiatry and behavioral sciences and director of the Center of Human Development Research at The University of Texas Medical School at Houston, said the American Academy of Pediatrics released a statement recently that said it’s possible that kids with autism have some problems that are related to gastric disturbances, but they do not see evidence that this is a cause of autism.

That does not mean it might not be important,” Loveland says. “The percentage of kids with autism that have gastrointestinal difficulties can be 10 percent or 70 percent depending whom you study, and how you study them. So it’s not clear how many of them have it, or how many are relieved of it through diet.”

Dr. Robert Sears, who wrote “The Autism Book” said any parent starting their child on the diet should give it a good six months, but children age 7 and older need at least a year.

Food allergies, Sears said, are the single most common medical problem shared by children with autism.

He devotes an entire chapter of the book to diet changes, in which he writes about the GFCF diet. He said one survey of 1,800 autistic children revealed 65 percent showed improvement on the diet.

He said chronic diarrhea resolves, first words emerge, hyperactivity diminishes, and potty training becomes easier.

Sears said the diet works best in conjunction with supplements, including digestive enzymes, probiotics, cod liver oil, vitamins and minerals.

Sears drives home the point by saying early intervention “can change a life.” He also says he has had cases of children who don’t fit the classic story of regressive autism with gastrointestinal symptoms, but who still benefit from the GFCF diet.

Here is a three minute video explaining why the diet works to help with attention improvement and language:

If you want to learn more about Foods that help with digestion See our post called Restoring Digestive Health – Probiotic Food Curepure.com has always has the best natural health cures

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