Archive for the ‘Take Control Naturally’ Category
Welcome to the European Breakfast Buffet. Calcium rich foods are featured in cheeses and yogurts. At least 3 choices of cheeses on a rotation from day to day. Yogurt comes plain, with dollops of fruit compote, and prepackaged Yoplait and competitors. Milk is skim, whole, almond, walnut.
Cheeses are featured again at the luncheon buffet. Capri salad of sliced Mozzarella, tomato, and garnish is a popular alternative to other salads with Feta or Goat Cheese. Further north Gouda, Emmentaller, Cheddar, Jarlesberg step forward.
After dinner, after dessert, the cheese plate, often with port or a dry red wine, finishes the meal. Many Europeans consume 1000, 1200 or even 1500 mg calcium daily in foods. This they have done for centuries.
Smoked Salmon is a constant at breakfast. The best source of Vitamin D3 other than Cod Liver Oil. Cod is the dominant fish in the Portuguese diet, along with Sardines, eaten whole, often bones and all, high in Calcium and D3.
Cured meats, sausages, and eggs are good sources of protein at every breakfast buffet. Hearty whole grain breads are available, but are losing ground to chocolate filled puff pastries.
Traditional diets have persisted because they work. They fulfill the nutritional needs of the peoples who have eaten them for generations.
Make sure your diet meets your nutritional needs for good bone health. Calcium, Vitamin D3, Protein, and Vitamins & Minerals. Take Control Naturally with proper nutrition.
Jay Ginther, MD
I was out at high noon (about 1:12 CDT) today, and may have made some Vitamin D in my exposed skin. We had beautifully clear skies with cool, dry air and lots of sunshine. I did not use sun-block for the few minutes of skin cancer risk. Unfortunately, it was also only a few minutes of Vitamin D opportunity.
Ultraviolet light is attenuated and eventually blocked by the atmosphere. The lower the sun is on the horizon, the less UV light gets through. In Waterloo, IA we are entering the 7 months of the year when the sun is too low on the horizon. We do not get enough UV to produce any Vitamin D.
Less than half of Iowans, who do not take substantial Vitamin D3 supplements, have sufficient Vitamin D levels in September. By early April, that is less than 15%.
Last week a patient lamented that according to TV and Radio, “just about everything is bad for me”. So we discussed that reporters are paid to get people to watch and listen. Nobody wants to hear that their mother was right when she said “Drink your Milk”. But everyone will listen to a report that “Calcium is Bad for you if you take Daily Supplements “. This is true ONLY IF you take enough daily supplements and enough additional Calcium in your food to total way over 1500 mg in a day, but that ruins the story.
We miss Paul Harvey. He always told “The Rest of the Story”.
If you have a Heart Attack or a Stroke (Brain Attack), you don’t say it was an accident. You check out your heart or blood pressure to see what is wrong that can be corrected. In this way, you decrease the risk of another heart attack or stroke.
If you have a Fracture after a fall, don’t say it was an accident. Check out your Bone Health to see what can be improved or corrected. In this way, you won’t have increased Fracture Risk the next time you fall. Anyone can fall, but not everyone fractures. A fall can be an accident, but a fracture is a Bone Attack – a warning to check your bone health.
In 7 years, I have never evaluated someone for bone health without finding at least one issue that can be improved. That included myself, when I was honest and actually evaluated my own situation.