Osteoporosis Diet Dangers: Foods to Avoid. Getting enough calcium and vitamin D is essential for warding off osteoporosis. For even stronger bones, avoid these everyday osteoporosis diet dangers. Osteoporosis Diet Danger 1: Salt Is Bad for the Bone! Salt can pose a great obstacle to a sturdy skeleton. Research has found that postmenopausal women with a high- salt diet lose more bone minerals than other women of the same age. Massey, Ph. D, RD, a professor of human nutrition at Washington State University in Spokane. Massey says studies show that regular table salt, not simply sodium, causes calcium loss, weakening bones with time. The 2. 00. 5 Dietary Guidelines for Americans advise limiting sodium to 2,3. But most Americans get at least 4,0. Salt shows up in nearly all processed foods, including whole grain breads, breakfast cereals, and fast foods. Removing the salt shaker from the table, and cooking without added salt, helps. But avoiding processed foods provides the biggest bang for the buck. Processed foods supply 7. Continued. If you want to get a grip on this diet danger, here are some of the highest- salt foods to limit or avoid. Choose no- added salt versions whenever possible. Processed meats, such as deli turkey and ham, and hot dogs. Fast food, such as pizza, burgers, tacos, and fries. Processed foods, including regular and reduced- calorie frozen meals. Josh Bartosz Lost 141 Pounds: The Perfect Health Diet. Foreign translations of the original food plate. Regular canned soups and vegetables and vegetable juices. Baked products, including breads and breakfast cereals. Scan food labels for sodium content. There's a good chance the majority of it comes from salt, so the lower the sodium, the better for bones. When you dine out, check the web sites of your favorite restaurants for the sodium content of the dishes you order most often. Learn how to gain weight and build muscle mass fast. Proven step by step muscle building diet.If your typical meals exceed 8. Request that your meal be prepared without salt, too. If you think you can. Potassium may help decrease the loss of calcium. Osteoporosis Diet Danger 2: Some Popular Drinks. Many soft drinks and certain other carbonated soft drinks contain phosphoric acid, which can increase calcium excretion in your urine. And nearly all soft drinks lack calcium. That combination spells trouble for women at risk of osteoporosis. To make matters worse, soft drink consumers may also avoid calcium- laden beverages that bolster bones, such as milk, yogurt- based drinks, and calcium and vitamin D fortified orange juice.
To prevent osteoporosis, instead sip these drinks: Eight ounces of orange juice fortified with calcium and vitamin DA mixture of fortified orange juice and seltzer or club soda that's free of phosphoric acid. Fruit smoothie: Combine 8 ounces fat- free yogurt, one medium banana or a cup of fresh or frozen berries and 2 ice cubes in a blender or food processor. Fat- free plain or chocolate milk. Continued. Osteoporosis Diet Danger 3: The Cost of Caffeine. Caffeine leaches calcium from bones, sapping their strength. Caffeine is a particular problem when a woman doesn. For example, a 1. High- caffeine sodas can contain up to 8. Although tea also contains caffeine, studies suggest it does not harm, and probably helps, bone density in older women, regardless of whether they add milk to the beverage. Researchers think that tea contains plant compounds that protect bone. Ready to curb caffeine? Here are some tips: Wean yourself from coffee by drinking half regular and half- decaf drinks to start. Avoid caffeine- laden drinks. Reach for decaffeinated iced tea or hot tea. Splurge on a decaf, fat- free latte drink and get 4. Osteoporosis Diet Danger 4: Is Protein Problematic? The idea that protein, particularly animal protein, is problematic for bones is a myth, says bone researcher Jane Kerstetter, Ph. D, RD, professor of nutrition at the University of Connecticut. Bone repair requires a steady stream of dietary amino acids, the building blocks of body proteins. That amounts to about 5. Get the protein you need to bolster bones with these protein sources: 3 ounces light tuna, drained: 2. Continued. Osteoporosis Diet Danger 5: There's Something About Soy. While soy products such as edamame, tofu, tempeh, and soy beverages are rich in bone- building protein, they contain plant compounds that may hamper calcium absorption. Oxalates in soy can bind up calcium and make it unavailable to the body, Massey says. Problems may arise when you eat a lot of soy but don. Some small studies show soy can cause problems with bone strength; others show that the right type of soy (with the soy isoflavones genistein and daidzein) protect bone strength. To avoid any risk, be sure to get a lot of calcium in your diet, primarily through dairy foods or supplements. Soy products fortified with calcium may foster a false sense of security. When researchers compared calcium content and solubility of calcium- added beverages, they found that much of the calcium in soy and other beverages sank to the bottom of the container and could not be redistributed throughout the drink, even with shaking. Still, fortified soy products, such as tofu processed with calcium, provide a hefty dose of bone- building nutrients and make a good addition to a balanced diet. If your diet is heavy on soy, be sure to also take in at least 1,0. Best Diet to Beat Osteoporosis. If you string together a bunch of bad eating days, it's dangerous in the long run. Include enough calcium and vitamin D from foods, and supplements if necessary, and be sure to limit caffeine and carbonated drinks. Sources. SOURCES: Linda K. Massey, Ph. D, RD, professor of human nutrition, Washington State University, Spokane. Jane Kerstetter, Ph. D, RD, professor of nutrition, University of Connecticut. Massey, L. Journal of Nutrition, June 1. No. 1. 04. 8- 1. 05. Kerstetter, JE. American Journal of Clinical Nutrition, September 2. S- 5. 92. S. Heaney, R. P., et al. Nutrition Today, 2. Chen, Z. American Journal of Epidemiology, 2. Hegarty, V. 4: 1. Dietary Reference Intakes for Americans, 2. Dietary Guidelines for Americans. Heaney, R. P. American Journal of Clinical Nutrition, January 2. How to gain weight and build muscle mass fast! Urgent Report. For Hardgainers ONLY.. Read this letter to see his incredible transformation after only 1. This is unlike. anything you've ever seen before. I tried everything. I simply couldn't gain any weight. I'm not gifted. with great genetics, or very athletic. I'm just an average. I needed to learn how to gain weight. Muscle. mass, that is. After sifting through all the hype and crappy. I discovered a few all- natural, muscle- gaining. And do it faster than most typical weight gain workouts. Using these simple techniques, I not only gained. I also reduced. my body fat from 1. Skinny. And Average,I Hated Being Thin. Hi. My name is Anthony Ellis. And all of my. life I had been very thin (about 1. Being extremely thin may be OK for. But for me, it was degrading. In school, I was so thin that I wasn't allowed. I was totally. ashamed of my body. To try and hide this from friends (who. I always wore baggy clothes and long sleeved. Even in the summer time. I wanted to gain weight so badly that I tried. I could. I wasted thousands. Including: High calorie weight gain powders. Liver Tablets. Boron. Smilax. Mexican Yams. Carbohydrate Powders. Cybergenics. Liquid Oxygen. Colon Cleansing. Blue- Green Algae.. And much more. I joined a gym, and eagerly tried many of. I did everything that. I was told to do, no matter how unusual it sounded. I worked out 5- 7 times per week, 2 hours each. Day after day, week after week I waited for the muscle. I never gained a pound! In fact, eight years later. I looked exactly the same. It was frustrating. I couldn't understand. I did everything that I was supposed to do, but it wasn't. I knew that I would never be huge. I just want. a body that I could be proud of. Was that too much to ask? Why was this so difficult? Here's. The . Using their. I don't use steroids. I never want to. And my body does not gain muscle mass. I now realize that I am a . Because of this. why would I listen to someone who gains muscle easily? Anything they say will not be relevant to me. And what works for someone who's overweight. NOT work for someone trying to. If you're anything like me, you're tired of. That's. why I began looking for training and dieting techniques that. Please read this page carefully because I am. I learned and how you can apply. YOUR. Body. I also came across some hard- to- accept. I was not ready to believe. Looking back. I now realize that this information was the major turning. I had to let. go of old myths: Myth. If You Want To Look Like. A Bodybuilder, You Must Train Like Them. For many years I read the bodybuilder magazines. I tried workout after workout. Unfortunately, I did. And like all other. I. For example, let's look at a sport like basketball. I can pay for private coaches. Michael Jordan; eat exactly what he eats. Sure I will get decent at the game. I will never be as good as Michael Jordan. Heck I won't even be goon enough to play professionally. The same goes for bodybuilding. First of all. the bodybuilders in this sport are gifted genetically. Their. bodies respond well to resistance training. Even if you train. These drugs give them. So they can train. Former professional bodybuilder Craig Titus. I'm telling you this. You must. forget trying to train like a professional bodybuilder. It. won't work on us normal guys. You must train in a way that. Of course I still enjoy looking at bodybuilder. I. skip their recommended workouts and suggestions. Again they can do. I also had to stop training so often and. If that were true, all I would have to. I'd be huge! Unfortunately, it's not true, it doesn't work. Your body does. not build muscle while you are in the gym. Your body builds muscle while resting. Weight training is needed only to stimulate. After that, your body needs rest and food to build. And hardgainers need more rest and food than others. That took me a long time to understand. Working. out too often doesn't allow your muscles the necessary time. Not only will you not grow, but you will also. And possible muscle loss! Now, when you do train, the best way to gain. You must focus. on compound free- weight training, and lift challenging (that. This stimulates the largest amount of muscle. Your body responds to this stimulus by increasing the. In the past, I used mostly machines. I was always. told that free weights were a waste of time, and machines. Most machines are a waste of time for. Machines limit your development, because they. On the other hand, free weights make you support. If your smaller supporting muscles are weak. To build size and strength. I am quietly proud. I am really happy with my gains. Anthony. says is correct and well founded. I have taken my after photos now. I mean i noticed myself in the mirror. Being naturally thin. I did not want to get fat — I just. So, I focused on low calorie diets. I was supposed to do to keep my body fat low. Unfortunately, what I did not know was that. This. is a point that most hardgainers don't realize — Because. Eating a lot of calories. Training with free weights. Right? This is the most important factor in. When you overload your system with plenty of. The goal is to eat just enough calories. The second way you must shock your body is with. Weight training is the fastest way to get. Dieting and weight training both work together. Your advise and support. I don' think. I can thank you enough... I can only imagine. Thanks for taking the time.! To gain weight you have to eat, period! It basically. must become a job. This is very simple, but most people never. That was my biggest mistake. I had to learn to measure and calculate my. If you don't do this, you'll never know. Eating three meals a day does not. It doesn't provide your body with the constant flow. So, you must increase your meal intake to 6. Yes, six meals per day!(But don't worry. There are ways around this. I show you how. I'll come back to this a little later. During that time, if you have. Eating six meals per day will ensure. You will never be in starvation. I will be honest, eating six meals a day takes. But there are ways to make it much. Now, I know that this is a very sensitive subject. Some say that they're a waste of money. Well, they. are partly correct. In fact, let's take a look at this a little. Too much training and incorrect eating are two. In other words, they're wasting their time, effort. They simply supplement your existing diet. If you are not training and eating. You will be wasting your money! Let me repeat that because it's so important.. Supplements are not a substitute. Supplements don't make the program, they're. You still get results without them. A good, strong diet with plenty of. And once you invest in my program, I show you. If you can't get that, then the first supplement. Because, if you're like. So. the protein supplement is essential in this case. The supplement that helps the most is the Meal. Replacement Powder (MRP). MRPs consist of whey protein. They're designed. Since it represents one meal, that's one less. I have to worry about preparing. Also, MRPs help me reach. In this respect, it's much better than meat. If you're like most people and maintain a busy. Over the years, I've tried hundreds of. One of those is the MRP. Another product I recommend is Creatine. Monohydrate. Personally, I've had incredible results with. I know many skeptics question its effectiveness. I don't know if it'll work for you. But it's the #1 selling sports nutrition supplement. Creatine has been proven to. I just wanted to show. I considered. it a gift. I followed my plan. I didn't skip workouts or meals. If you can't. do this, then forget about getting incredible results. Working. out, and dieting on an inconsistent basis, won't bring a significant. I know, because that's what I did most of. Do it right or don't do it at all! To be successful in anything, you must commit. Once I became. consistent, results came quickly. In fact, I began to see. Using these simple concepts, I created a training. I believed would work for me, and it did! Finally. I began to gain weight. After years of wasted effort. I began to see amazing results in less than 3 weeks! I began to gain weight so quickly that I reached. It has lifted my self- esteem and improved my outlook. Because of my incredible transformation, I was. Body Of Work. and in Muscle Media (a popular fitness magazine). After my transformation, I got the opportunity. Bill. Phillips. Bill Phillips & Anthony Ellis. As well as author Shawn Phillips. Anthony Ellis (left), Shawn. Phillips (middle)I learned and train from top MMA coaches like. Tony Blauer. Tony Blauer & Anthony Ellis. And I . I wrote muscle building articles for bodybuilding. Here Are Magazine Scans Of Three Of My Published Articles: I became an inspiration for all skinny guys. But. Everyone Still Kept Asking Me, . Many of their. stories are similar to mine. If so, you. want to improve your physique but lack guidance and knowledge. You're confused by the many books, diets and. This is where I believe most people fail. BUT it's very difficult. This is by far the most confusing concept for. If you're not. eating the right foods AND in the right amounts... Period. Everyone says, . Nor do they explain how to choose. This is where most books and personal trainers. I've spent a considerable amount. NO crash diets. NO. NO complex calorie calculations. In plain English, I explain all the necessary. I tell you exactly. That way, you can create a custom- tailored program. But.. What. If You Want To Start Right Away. And Just Need Some Quick Guidance? Well, here's the best part. I've already done it for you! This course comes. I've created specifically. Without steroids. This program tells you: What mass- building. How much you need. When to eat! To get you in the gym ASAP, I've also included. I used. during my program. That's right! I've already created for you a. The pre- set diets and weight- training programs. I suggest in the program. They're. all laid out in an easy- to- understand format so you always. You don't have to think about anything, just. What. Do The Experts Say About This Program? After reviewing the. Big Man On Campus: Nutrition. Eating clean can be tough for college students, but remember: You're in control. No one can force you to eat junk food. Keep your goals in mind—more muscle, more strength, better test scores, a healthier life—and you will navigate college nutrition with ease. High marks in Nutrition 1. Big Man on Campus Watch The Video - 9: 5. In college, you're young, still growing, and your metabolism is fast. Unless you're competing, I don't think you should stress about each and every meal. Even so, good nutrition is good nutrition. Your diet has a huge impact on your results, as well as your mood and overall health. You need to eat for physical and mental performance. Keep your brain fueled and your muscles fed. Nutrition Basics. Good nutrition sets the foundation for great results. The basics of nutrition start with the macronutrients. There are three macronutrients that make up whole foods: protein, carbohydrates, and fat. Each nutrient plays a variety of roles. Your diet should be comprised primarily of: Quality proteins, like lean meats, eggs, poultry, fish, and whey. Complex carbs, like vegetables, whole grains, legumes, and some fruits. Healthy fats, like fish and olive oil. Nutrition By The Numbers. College is fast- paced and hectic. It can be tough to count calories and track how much food you eat each and every day. I suggest eating at least one gram of protein per pound of body weight daily. If you weigh 2. 00 pounds, you'd eat at least 2. If you really want to pack on more size in a short amount of time, don't be afraid to eat 1. The protein target is a great starting point for most people. However, if you like to be as detailed as possible, take your weight and multiply it by 1. The resulting number is how many calories you should be eating per day. A 2. 00- pound male would eat 3,5. It might look like a lot of calories, but remember: You can't build muscle and add mass without a caloric excess. You need to eat more than you're burning for your body to grow. Also, your total daily calories will be spread across multiple meals. Eat every few hours to fuel your body with enough nutrients to build and repair muscle throughout the day. Eating small, frequent meals can also help you manage hunger and curb cravings. I like to eat 6- or- 7 relatively small meals throughout the day. It might sound crazy, but snacks, protein supplements, and meal preparation make frequent eating easy. Eating On Campus. Even though there's a lot of peer pressure and social activity in college, it's fairly easy to eat clean. Most college cafeterias offer numerous healthful options. Even campus cafes typically offer lighter fare and low- carb choices. When you're at parties, you can always modify food to make it better for your goals. I would pass on pizza and doughnuts, but I'd grab a burger, ditch the bun, and eat the patty. Meal preparation is critical to beating bad nutrition and achieving your muscle- building goals. Keep a stash of pre- made, ready- to- eat, muscle- building meals or snacks readily available. Stockpile protein bars, low- sodium jerky, Greek yogurt, veggies, fruits, and almonds in your dorm room. With healthful food at hand, you won't spring for nutritionally bankrupt junk. Avoid candy bars and sugar- loaded energy drinks. They're addicting, packed with fast carbs, will make your energy crash, and won't do anything to help your muscle- building goals. Food is fuel; eat like you're a Ferrari, not a minivan. If you haven't already, watch my video on Time Management, where I cover easy ways to tackle meal prep and planning. Budget Muscle- Building. To build muscle, you need nutrient- dense food. There's a myth that healthful food is expensive, but you can definitely eat clean on the cheap. Bulk brown rice is a perfect, inexpensive, complex carbohydrate. Eggs, canned tuna, and chicken are cheap, lean protein sources. As long as you have some salt- free spice blends and a George Foreman grill, you can prepare any lean meat. Follow these additional tips to build your body without breaking the bank: Even if you're forced to grab cheap fast food, you can still make a muscle- building meal. Order off the dollar menu and skip the condiments. Drop the white- bread bun. Get a grilled chicken sandwich from Mc. Donald's and ask them to wrap it in lettuce. It's not ideal, but you have to get the most from what you have available. Social Snacking. When you go to restaurants, don't be afraid to make special requests. Most places are willing to swap fries with a vegetable, withhold fatty condiments, or make other adjustments. If you've already eaten, just grab a cup of coffee or green tea. Don't turn down something fun because of your fitness goals. Instead, make the fun fit your goals. Sample Meal Plan. Whole eggs 2. Egg Whites 6. Veggies Oats 3/4 cup. Blueberries frozen. Try a clean, convenient, and delicious B- Elite Fuel meal! Protein Shake 1. Apple 1. Almonds 1. 5Ezekiel bread 2 slicesroasted turkey 4ozlow fat american cheese 2 slices. Fruit 1. Chicken Breast 8oz. Mixed Salad 1. 0oz. Sweet Potato 1. Try a clean, convenient, and delicious B- Elite Fuel meal! Optimum Hydrowhey 1 serving. Steak 8oz. Broccoli 1 cup. Brown Rice 1 cup. Greek YOgurt 6oz. Almonds 1. 5Granola 1 cup. Optimum Nutrition Casein 1 scoop. Total Daily Calories.
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