Posts Tagged ‘Take Control Naturally’

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

Goodbye to “Totally Natural” Vitamin D

September 14, 2014 @ 8:18 pm
posted by Dr Ginther

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%.

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.

Take Control Naturally – Be A Stork

March 3, 2014 @ 11:13 pm
posted by Dr Ginther

You can Prevent Fractures by being a stork for 5 minutes every day.  How? you ask.  Take Control Naturally with an exercise that improves balance and strength in your ankle and leg.

Falls are part of the reason for most fractures.  As we age, our strength and balance begin to fade.  This causes falls.  Falls cause fractures.  Yoga, Tai Chi, and formal Physical Therapy all increase leg and ankle strength and improve balance.  If you do not have time for yoga or Tai Chi, do this simple exercise every day.