Archive for the ‘Nutrition’ Category

Protein!!!!!

December 12, 2014 @ 10:31 pm
posted by Dr Ginther

Two weeks after Turkey Coma at Thanksgiving dinner, we think we get plenty of protein.  We do occasionally.  Most of us do not get enough protein on a daily basis.  The latest recommendation is one gram of protein daily for every kilogram of body weight.  That works out to a lot more than I thought.  See our Protein Chart.

Vegans have a real challenge eating enough protein in nuts, beans, garbanzos, lentils, and soy.  Most traditional Vegetarians add yogurt, cheese, and milk, which are all good sources of protein.  Some add shellfish and crustaceans.

Protein is the main component of much of our body, including Muscle and Bone.  Over 90% of Muscle.  Over 80% of Bone.  Therefore, enough Protein is necessary for Fracture Prevention.

“But, I Don’t Want To Get Fat”

November 30, 2014 @ 9:59 pm
posted by Dr Ginther

“But, I don’t want to get fat” was the constant refrain of a patient who consistantly lost weight, lost muscle mass, and fractured again.  Despite urging bordering on harassment, from her friends, she avoided meats and other proteins, most vegetables, fiber, and starches.  She often found room for desserts.

Her muscles were so weak that she had trouble rising from a chair.  Her walk had become a slow shuffle.  Her skin became tissue-paper thin.  Her Body Mass Index (BMI) had fallen far into the danger zone of below 19.  It is possible to be Too Thin.  Persons with a BMI below 19 are at increased Fracture Risk, and increased Risk of Death From All Causes.

Calcium in Foods 2014

November 6, 2014 @ 11:47 pm
posted by Dr Ginther

We can get ALL of our Calcium from foods.  We need 1200-1500 mg daily, especially if we have not been getting that much for years.  Most of us have not been getting enough Calcium – or our Vitamin D levels have been too low to absorb all we cansume.

Your body can absorb only 500-600 mg of Calcium at each meal.  Therefore you must spread out your calcium over 3 meals a day.  Do NOT exceed 2,000 mg Calcium daily.  Too much Calcium can be bad for kidneys or heart.

Chart of common foods high in Calcium in mg (adapted from the USDA website):

Calcium Can Be Confusing

November 2, 2014 @ 4:41 pm
posted by Dr Ginther

Getting the right amount of Calcium every day can be confusing.  The total of 1200 mg (1500 mg to correct long term deficiency) daily sounds easy.  You can only absorb 500 mg (maybe 600 mg) in a single meal.  Therefore, split your Calcium into 3 doses.

Calcium is best when it is in food.  Calcium Supplements with meals are good too.  Many of us need “Calcium CITRATE” rather than plain “Calcium” for easier absorption and fewer side effects.

Try to get a total of 400-500 mg Calcium in each meal.  Count Calcium in Foods and Calcium in Supplements.  If you have the same foods every day, it is easy to set up your supplements.  But the same diet every day is boring!  I like variety.