Posts Tagged ‘Diet’

Brie for Breakfast

October 24, 2014 @ 7:50 pm
posted by Dr Ginther

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

Travel Is Great – Jet-Lag Is The Pits

October 17, 2014 @ 8:17 pm
posted by Dr Ginther

We have just returned from nearly 2 weeks in Portugal and northwest Spain.  We had never been to either location.  As always, visiting new places and experiencing different cultures is enlightening.  We were thrilled.

Portugal is attempting to preserve the best aspects of its past, while moving to integrate into the EU.  Family and Community are strong bonds for many.  Blue Zones abound.

Porto and the Douro River are all about the ancient vineyards and steeply terraced hillsides.  Port wine is giving way to a renaissance of dry reds and whites.  We visited a small villiage which produces wines and bakes thousands of loaves of bread daily the old-fashioned way, in wood fired ovens.

Castello Rodrigo is a small hilltop fortified village occupied in turn by Celts, Romans, Moors and Christians over millenia.  The streets are steep, narrow, and primarily pedestrian only.  The buildings are mostly from the eleventh and twelfth centuries.

We visited the 4th and 5th oldest Universities in Europe.  We explored Salamanca and Santiago de Compostella.  Not all of history is pretty, but it is enlightening.  How can you understand where you are, or have any idea where you are going, if you do not know where you have been?

River Cruises make travel easy.  This was our second trip with Viking.

European diets are different.  More about that later.  First I need to recover from west-bound jet-lag.

Jay Ginther, MD

Running Sports = Better Bones For Life

September 2, 2014 @ 8:52 pm
posted by Dr Ginther

Running your butt off several days weekly, as a child, is good for your bones.  And the benefits last a lifetime!

We already knew that vigorous running sports can produce a peak bone mass and bone size at least 50% better than couch potatoes’.  Now a study, in the Scandinavian Journal of Medicine and Science in Sports, of elderly individuals has shown that these traits persist long after retirement from sports.  Fracture rates and Fracture Risk are also lower in former athletes.

Control What You Can

February 17, 2014 @ 9:24 pm
posted by Dr Ginther

Increasing numbers of patients are reluctant to consider pharmaceuticals for their Osteoporosis and Fracture Risk.  You may agree with that.  If you do you MUST be prepared to Take Control Naturally of those issues you can control:  Calcium, Vitamin D, Protein, Vitamins and Minerals, and Exercises for Balance, Strengthening and Posture.

These Natural measures are things that everyone should do for best results, whether taking Osteoporosis Medications or not.  For some individuals they can be enough by themselves.