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PATTYKLAVER's Photo PATTYKLAVER Posts: 121,254
5/26/11 5:16 P

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emoticon and vitamin d and calcium

God grant me the serenity to change the things I can, to accept the things I cannot change, and the wisdom to know the difference.


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MOMMA48's Photo MOMMA48 Posts: 553,323
5/4/11 5:29 P

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emoticon Take a brisk walk!

This weightbearing exercise helps strengthen your bones. Leisurely walking doesn't offer the same benefits, so keep up your intensity level for at least 20 minutes!


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MOMMA48's Photo MOMMA48 Posts: 553,323
5/3/11 8:12 A

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emoticon Don't smoke.

The longer you smoke, the more likely you are to have low bone mass and serious fractures. Smoking also decreases estrogen levels, another risk factor for thinning bones. Take steps to quit today.

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MOMMA48's Photo MOMMA48 Posts: 553,323
5/2/11 5:11 P

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emoticon Limit caffeine!

Whether from coffee, tea or soda, it interferes with calcium absorption. Don't consume caffeine along with your calcium-rich foods or supplements and limit your daily intake to 300 mg or less!

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MOMMA48's Photo MOMMA48 Posts: 553,323
5/1/11 10:20 A

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emoticon Know your calcium needs!

Most adults need 1,000 to 1,200 mg each day, but your needs may vary based on your age or risk level. Track your daily intake by reading labels and using the Nutrition Tracker.

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DHSPARK's Photo DHSPARK SparkPoints: (46,504)
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5/25/10 8:26 A

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I gave up the salt shaker years ago...it's the 'hidden' salt in foods that I have to watch.

Need to throw some over my shoulder for good luck!


Don't worry...be happy!

If at first you don't succeed...try, try, again!
MOMMA48's Photo MOMMA48 Posts: 553,323
5/25/10 8:15 A

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Come on, Deb.. emoticon give it a try. I bet you'll love it! And, it is relaxing and I think that's why I like certain poses. Not too strenuous -- just slow easy breathing, stretches and holds.

emoticon SPARKS’ 31 Days to Stronger Bones emoticon

Hold the salt! A diet high in sodium (especially from table salt) increases calcium loss through the kidneys. Season with herbs and spices and keep sodium intake under 2,300 mg. daily.

**I think I’m pretty good with this one. Actually, my hubby says I like my foods way too bland – but I think it’s from having digestive problems in the past – I don’t push it with highly-seasoned or spicy foods.


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5/24/10 3:01 P

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I try to get outside a minimum of 10 minutes a day and no yoga...yet.

emoticon


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MOMMA48's Photo MOMMA48 Posts: 553,323
5/24/10 8:22 A

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emoticon SPARKS’ 31 Days to Stronger Bones emoticon

Go for yoga!

Weight-bearing yoga poses (inversions, standing and more) may also help strengthen your bones while you reduce stress. Try one or two short routines each week.


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MOMMA48's Photo MOMMA48 Posts: 553,323
5/23/10 12:52 A

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emoticon SPARKS’ 31 Days to Stronger Bones emoticon

Get 400-800 IU of Vitamin D.

In winter, Vitamin D absorption is poor. Make sure your diet includes plenty of D-rich foods like fish, fish oil, fortified foods (like milk), or supplements (look for D3, which is best absorbed.)


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5/22/10 5:36 P

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Time to...
emoticon the POP...
regular or diet either one...
just empty calories...

Here's to ya... emoticon


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MOMMA48's Photo MOMMA48 Posts: 553,323
5/22/10 7:03 A

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emoticon SPARKS’ 31 Days to Stronger Bones emoticon

Say so long to soda!

Women who drink the most cola have the lowest bone density levels. Experts don’t know if they consume fewer nutrients overall, or if it’s something in the cola, so practice moderation.


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MOMMA48's Photo MOMMA48 Posts: 553,323
5/21/10 7:54 A

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emoticon SPARKS’ 31 Days to Stronger Bones emoticon

Jump for joy!

Jumping jacks, jumping rope, and just jumping are high impact activities that build bone strength. Just two minutes of jumping each day offers major benefits.


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MOMMA48's Photo MOMMA48 Posts: 553,323
5/20/10 6:33 A

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emoticon SPARKS’ 31 Days to Stronger Bones emoticon

Test yourself!

Post-menopausal women over 50 (and others at high-risk) should get a bone mineral density (BMD test), which predicts the risk of future fractures so you can develop a prevention plan.


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MOMMA48's Photo MOMMA48 Posts: 553,323
5/19/10 7:13 A

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emoticon SPARKS’ 31 Days to Stronger Bones emoticon

Get your C's!

Eating vitamin C along with calcium can significantly increase your ability to form optimal bone strength. Get it from citrus fruits, tomatoes, potatoes, cauliflower, broccoli, strawberries and more.


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MOMMA48's Photo MOMMA48 Posts: 553,323
5/18/10 7:48 A

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Love it, Deb! I could use a few of those big noodles right about now -- sounds like fun and relaxing -- just what the dr. ordered! Keep noodling, Deb and relaxing! emoticon

But today we're supposed to....

emoticon SPARKS’ 31 Days to Stronger Bones emoticon

Boost your produce!

People who consume the most fruits and veggies (at least 5 servings each day) have higher bone density levels than people who consume less than that.


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5/17/10 8:53 A

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You're gonna like this Cheryl... emoticon

You know those big noodles people (kids) use when they swim? I like to put one under my head and one under my legs and wave my hands back and forth in the water...is that swimming????? (no, that's relaxing) AND I like the water to be at least 70 degrees (80 is even better!) so that limits the swimming...hot tub...here I come!

I even live at a lake so opportunity is there (not yet though...wayyyyy too cold)...I do play with my grandkids at the beach.

LOL...Deb


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MOMMA48's Photo MOMMA48 Posts: 553,323
5/17/10 7:26 A

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Love it, Deb! emoticon That's what I thought about the tip too!

emoticon SPARKS’ 31 Days to Stronger Bones emoticon

Dive in!

Although it’s low-impact, new research shows that swimmers have stronger bones than people who don’t swim at all. Experts think that the resistance of the water helps build bone strength.


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DHSPARK's Photo DHSPARK SparkPoints: (46,504)
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5/16/10 4:30 P

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The musical fruit? emoticon

Deb


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MOMMA48's Photo MOMMA48 Posts: 553,323
5/16/10 9:08 A

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emoticon SPARKS’ 31 Days to Stronger Bones emoticon

Give beans a chance!

Beans and legumes also boast calcium-30 to 160 mg per 1-cup serving. Add them to soups, stews, salads and pasta to boost your bone health.


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5/15/10 3:58 P

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Calcium...check.

I take Calcium 600 mg + D




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MOMMA48's Photo MOMMA48 Posts: 553,323
5/15/10 10:26 A

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emoticon love it, Deb! You're such a fun and great friend.

emoticon SPARKS’ 31 Days to Stronger Bones emoticon

Consider a calcium supplement!

Look for the form calcium citrate, which is best-absorbed by the body. But don’t rely on supplements alone. It’s best to get bone-building nutrients from foods.


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5/14/10 8:36 A

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We had some of the best fish I ever ate at Cracker Barrel a couple days ago...haddock. Only going to have it until Sunday...darn!

I think I'll have some tuna fish today. That reminds me of a corny joke...

You can tune-a piano but
you can't tun-a fish...hee, hee!

emoticon
Deb


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5/14/10 8:13 A

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emoticon SPARKS’ 31 Days to Stronger Bones emoticon

Go fish!

Both salmon and shrimp are good sources of Vitamin D. Fish also contain calcium: 325 mg in 3 oz. of sardines and 180 mg. in salmon, for example.


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MOMMA48's Photo MOMMA48 Posts: 553,323
5/13/10 8:15 A

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emoticon Deb!

emoticon SPARKS’ 31 Days to Stronger Bones emoticon

Imbibe in moderation!

Excessive alcohol consumption interferes with the absorption of calcium and vitamin D. Limit your intake to less than one drink daily for women; less than two for men.

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5/13/10 12:03 A

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5/13...Gonna mow the lawn today...60 minutes of walking!

That's steppin' it up!
Deb emoticon


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5/12/10 7:24 A

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emoticon SPARKS’ 31 Days to Stronger Bones emoticon

Step it up!

Higher impact exercises like step aerobics, dancing, and running put stress on your bones, which encourages them to grow stronger. Make these moves staples of your exercise plan.


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MOMMA48's Photo MOMMA48 Posts: 553,323
5/11/10 7:26 A

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emoticon Deb!

emoticon SPARKS’ 31 Days to Stronger Bones emoticon

Ask about medication!

Prescription medication can both treat and prevent osteoporosis. Talk to your doctor to see if you’re a good candidate for these bone-enhancing drugs.


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5/10/10 5:10 A

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Uh-oh...You've hit one of my weaknesses...ouch!

I need to strength train more (much). I need this reminder!

emoticon
Deb



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5/9/10 8:22 A

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emoticon SPARKS’ 31 Days to Stronger Bones emoticon

Pump iron!

Strength training is good for your muscles and your bones. Dumbbell, resistance band, body weight and machine exercises all build bone strength. Aim for 2-3 sessions per week.


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5/7/10 6:31 A

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emoticon SPARKS’ 31 Days to Stronger Bones emoticon

Look for fortification!

Lots of different foods are fortified with bone-building minerals like calcium these days. Try calcium-enriched cereal, OJ, tofu, soymilk, cereal bars and more!


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5/6/10 8:40 A

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Love that emoticon !

This one will be easy...already 75, sunny, with a strong breeze here in Stuarts Draft, Virginia.

Enjoy your day...Deb emoticon


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5/6/10 6:47 A

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You got it, Deb! emoticon

emoticon SPARKS’ 31 Days to Stronger Bones emoticon

Get some sun!

Just 15 minutes of sun exposure (without SPF) will help you meet your daily Vitamin D quota. The sunshine vitamin strengthens bones be helping calcium and phosphorus deposit.


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5/5/10 2:33 P

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Gonna eat a can a spinach today just 'cause you mentioned 'Eat More Greens'...Thank You!

emoticon
Deb


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5/5/10 7:30 A

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Yogurt is a good choice! Grab and go food -- that's what I love!

emoticon SPARKS’ 31 Days to Stronger Bones emoticon

Eat more greens!

Leafy greens like spinach and kale are good calcium sources (250 mg. and 100 mg, respectively). Add greens to salads, soups, stir-fry, pasta sauce and more too boost your bone health


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ECLAIREP Posts: 75
5/4/10 10:53 A

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What should I eat for lunch?

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MOMMA48's Photo MOMMA48 Posts: 553,323
5/4/10 6:44 A

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emoticon SPARKS’ 31 Days to Stronger Bones emoticon

Take a brisk walk!

This weight-bearing exercise helps strengthen your bones. Leisurely walking doesn’t offer the same benefits, so keep up your intensity level for at least 20 minutes.


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5/3/10 10:58 P

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Great advice... emoticon

I don't smoke...Deb emoticon


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5/3/10 6:48 A

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emoticon , Deb!

emoticon SPARKS’ 31 Days to Stronger Bones emoticon

Don't smoke.

The longer you smoke, the more likely you are to have low bone mass and serious fractures. Smoking also decreases estrogen levels, another risk factor for thinning bones. Take steps to quit today!


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DHSPARK's Photo DHSPARK SparkPoints: (46,504)
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5/2/10 8:24 P

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I'm concious about calcium...I drink skim milk, eat yogurt and string cheese, and take a calcium supplement.

As for the caffiene...I quit drinking coffee for caffiene free herbal tea, hardly ever drink a soda, BUT cave in to chocolate more than I'd like to admit. So thanks for the nudge to give it up. I know I need to...sometimes I just need to hear it from someone else!

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Deb

Edited by: DHSPARK at: 5/2/2010 (20:26)

Don't worry...be happy!

If at first you don't succeed...try, try, again!
MOMMA48's Photo MOMMA48 Posts: 553,323
5/2/10 8:34 A

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emoticon SPARKS’ 31 Days to Stronger Bones emoticon

Limit caffeine!

Whether from coffee, tea or soda, it interferes with calcium absorption. Don’t consume caffeine along with your calcium-rich foods or supplements and limit your daily intake to 300 mg or less.


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MOMMA48's Photo MOMMA48 Posts: 553,323
5/1/10 12:11 A

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emoticon SPARKS’ 31 Days to Stronger Bones emoticon

Know your calcium needs!

Most adults need 1,000 to 1,200 mg each day, but your needs may vary based on your age or risk level. Track your daily intake by reading labels and using the Nutrition Tracker.

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DHSPARK's Photo DHSPARK SparkPoints: (46,504)
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4/30/10 6:50 P

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'May' we????

No bones about it!

Probably be harping on strength training, cardio, calcium consumption, and stuff like that, eh?

Maybe even info or threads on post injury fractures, sprains, and pains?

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Don't worry...be happy!

If at first you don't succeed...try, try, again!
MOMMA48's Photo MOMMA48 Posts: 553,323
4/30/10 3:12 P

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We'll follow along with Sparks' motivational calendars, and, May is "31 Days to Stronger Bones!"

So, get ready to share and discuss the tips each day and keep taking care of those bones and YOU! emoticon

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