Calcium and an anti-cancer diet
First, let me give a plug for the anti-cancer diet, the benefits of which seem to go far beyond helping to prevent a recurrence. My cholesterol, which had been high normal, is now amazing; and as of today, I have been taken off all of my blood pressure meds--and my blood pressure had been HIGH. All of my blood work was normal, even my vitamin D.
My doctor said I should continue to do what I have been doing, but she encouraged me to mane sure that I get 1500 mg. of calcium a day (from food; she is against vitamin therapy). Since I generally avoid cheese and milk, and only occasionally have yogurt, I am having a hard time figuring out how to get more calcium in my diet. She gave me a list of foods that includes vegetarian baked beans, raw broccoli, and dried figs, all of which I am willing to eat.
Does anyone know if kale is a good source of calcium and whether calcium is contained in all beans? What else do you all do to ensure that you are getting enough calcium?
Thanks for any advice.
Jill
Comments
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Yeah Jill!!
That's such wonderful news! You should pat yourself on the back and sit back and have an adult beverage.
I had my first PCP appt in March as hadn't been to a PCP doc in over 8 years. Mine was really good as well, but am fortunate to not have high blood pressure. I would like to ask what do you think attributed to it going down? My hubbie has high blood pressure and only diagnosed 2 years ago, but on meds. He just hates being on meds, and has changed his occupation which should help a lot of his stress load. Lastly he is eating more like myself -- fruits, vegies, fish, etc, but can't stay away from his candy and occasional beer. I keep telling him to watch it more and bet he can get off the meds.
Getting back to YOU.... I've listed below some high calcium foods. Do you take any supplements for calcium? I take 1200 in 4 tablets later in day, as know it works with vitamin D for absorption. My vit D as well, is very, very good. All of this will also help our bone density. My bone density pre-treatments showed thinning in upper hip joint and 2 years later after my new way of eating, and lots of weight-bearing exercises, it came back "normal".
FOODS HIGH IN CALCIUM ----
Sesame Seeds
A quarter cup of sesame seeds has 351 mg calcium.
Spinach
A cup of boiled spinach has 245 mg.
Collard Greens
A cup of boiled collard greens has 266 mg.
Blackstrap Molasses
One tablespoon has about 137 mg.
Kelp
One cup of raw kelp has 136 mg.
Tahini
Two tablespoons of raw tahini (sesame seed butter) have 126 mg.
Broccoli
Two cups of boiled broccoli have 124 mg.
Swiss Chard
One cup of boiled chard has 102 mg.
Kale
One cup of boiled kale has 94 mg.
Brazil Nuts
Two ounces of Brazil nuts (12 nuts) have 90 mg.
Celery
Two cups of raw celery have 81 mg.
Almonds
One ounce of almonds (23 nuts) has 75 mg.
Papaya
One medium papaya has 73 mg.
Flax Seeds
Two tablespoons of flax seeds have 52 mg.
Oranges
One medium orange has 52 mg.
As you can see, eating a varied diet rich in dark leafy greens, fruit, nuts, and seeds will give you plenty of calcium and you'll get so many other health benefits from these foods as well.
A few others I'd add =-=
SOY MILK
BLACK BEANS
TOFU
BRAZIL NUTS0 -
I agree!!jazzy1 said:Yeah Jill!!
That's such wonderful news! You should pat yourself on the back and sit back and have an adult beverage.
I had my first PCP appt in March as hadn't been to a PCP doc in over 8 years. Mine was really good as well, but am fortunate to not have high blood pressure. I would like to ask what do you think attributed to it going down? My hubbie has high blood pressure and only diagnosed 2 years ago, but on meds. He just hates being on meds, and has changed his occupation which should help a lot of his stress load. Lastly he is eating more like myself -- fruits, vegies, fish, etc, but can't stay away from his candy and occasional beer. I keep telling him to watch it more and bet he can get off the meds.
Getting back to YOU.... I've listed below some high calcium foods. Do you take any supplements for calcium? I take 1200 in 4 tablets later in day, as know it works with vitamin D for absorption. My vit D as well, is very, very good. All of this will also help our bone density. My bone density pre-treatments showed thinning in upper hip joint and 2 years later after my new way of eating, and lots of weight-bearing exercises, it came back "normal".
FOODS HIGH IN CALCIUM ----
Sesame Seeds
A quarter cup of sesame seeds has 351 mg calcium.
Spinach
A cup of boiled spinach has 245 mg.
Collard Greens
A cup of boiled collard greens has 266 mg.
Blackstrap Molasses
One tablespoon has about 137 mg.
Kelp
One cup of raw kelp has 136 mg.
Tahini
Two tablespoons of raw tahini (sesame seed butter) have 126 mg.
Broccoli
Two cups of boiled broccoli have 124 mg.
Swiss Chard
One cup of boiled chard has 102 mg.
Kale
One cup of boiled kale has 94 mg.
Brazil Nuts
Two ounces of Brazil nuts (12 nuts) have 90 mg.
Celery
Two cups of raw celery have 81 mg.
Almonds
One ounce of almonds (23 nuts) has 75 mg.
Papaya
One medium papaya has 73 mg.
Flax Seeds
Two tablespoons of flax seeds have 52 mg.
Oranges
One medium orange has 52 mg.
As you can see, eating a varied diet rich in dark leafy greens, fruit, nuts, and seeds will give you plenty of calcium and you'll get so many other health benefits from these foods as well.
A few others I'd add =-=
SOY MILK
BLACK BEANS
TOFU
BRAZIL NUTS
Congrats to both of you ladies. Jill, I'm glad your blood pressure has improved so much. What a testament to your healthy diet. Both of you are great role models for us.
I am so glad you said that your doc and you want to get the calcium from diet rather than supplements. I am personnally nervous about calcium because of the Tong Ren work I am doing. This Eastern energy medicine believes that medical problems including cancer are caused by calcifications that cause blockages in our system for our chi. The focus is on breaking up any blockages and keeping them open so chi and blood and nerves can function properly.
I do occasionally take multi-vit - but I try to get from my diet. I get my vit D from the sun but will take my oral meds when I think of it. I'm really bad about meds/supplements. I don't have to take any medicine so I forget the supplements. I stopped taking fosomax and have increased the weight-bearing exercise. I feel good. I will get my physical later this month and I will find out how everything is soon.
Take care friends. Mary Ann0 -
Great!
Hi Jill,
I m thrilled about your health in general.
I just finished my chemo treatment on July 22, and had an appointment with my POP on Thursday and with my onco on Friday.
Because I have gone radical with my diet; all fruits and vegetables, little shrimp and fish every now an then, and no sugar, my doctor told me to take the calcium pills. He recommended me the same doses: 1500 mg per day.
I can see the difficulty you are facing in trying to consume all the 1500 mg from just food.
Please keep me posted, if you find anything high in calcium.0 -
Thanks, everyoneFayard said:Great!
Hi Jill,
I m thrilled about your health in general.
I just finished my chemo treatment on July 22, and had an appointment with my POP on Thursday and with my onco on Friday.
Because I have gone radical with my diet; all fruits and vegetables, little shrimp and fish every now an then, and no sugar, my doctor told me to take the calcium pills. He recommended me the same doses: 1500 mg per day.
I can see the difficulty you are facing in trying to consume all the 1500 mg from just food.
Please keep me posted, if you find anything high in calcium.
for all of your supportive comments. I am very excited to have tangible results to show for all the changes I have made, and I hope to inspire more of the women here. To respond to some of your questions/comments:
--I attribute my much lower blood pressure to weight loss (I'm 25 pounds lighter than I was before diagnosis); diet, which includes NO processed food at all, very little added salt (I use spices--TURMERIC, PEPPER, and GINGER--instead), lots of beans (dried, not canned) and legumes, and a wide variety of fruits and vegetables. Although I have a bit of chicken and fish now and then, I have otherwise been almost exclusively vegan. Having lowered my cholesterol so dramatically, though, I am thinking of adding eggs and a cup of yogurt a day to my diet.
--I avoid sugar like the plague and make my own sweetener with pureed bananas.
--My doctor does not believe in supplements, nor is she in favor of medications unless they are absolutely necessary. She said something about how getting most of my calcium through supplementation is "dangerous," but I don't remember the reason she gave. Also, with regard to Vitamin D, she recommended 15 minutes of sunshine a day (without block). Her effort to keep me away from vitamins increases my need to vary my foods.
--Wow, Jazzy, I had not realized that I am probably getting enough calcium. THANK YOU so much for the list of calcium-rich foods, many of which I eat. I also read that dried figs are a good source.
--I have concerns about using blackstrap molasses. I want to stay away from all sugars, but there are so many health benefits associated with this stuff. Anyone have any opinions?
Good luck Mary Ann, Fayard, and Jazzy; and thank you for helping me feel really good about today's appointment. My six-month gyne-onc checkup in in September, and I pray that will be fine as well.
By the way, has anyone had a bone density test since completing chemo and brachytherapy? I have to schedule mine, as well as an eye exam. My vision seems to have deteriorated since chemo, but that could just be my age (will turn 60 in November).
Love and big hugs,
Jill0 -
Mary Anndaisy366 said:I agree!!
Congrats to both of you ladies. Jill, I'm glad your blood pressure has improved so much. What a testament to your healthy diet. Both of you are great role models for us.
I am so glad you said that your doc and you want to get the calcium from diet rather than supplements. I am personnally nervous about calcium because of the Tong Ren work I am doing. This Eastern energy medicine believes that medical problems including cancer are caused by calcifications that cause blockages in our system for our chi. The focus is on breaking up any blockages and keeping them open so chi and blood and nerves can function properly.
I do occasionally take multi-vit - but I try to get from my diet. I get my vit D from the sun but will take my oral meds when I think of it. I'm really bad about meds/supplements. I don't have to take any medicine so I forget the supplements. I stopped taking fosomax and have increased the weight-bearing exercise. I feel good. I will get my physical later this month and I will find out how everything is soon.
Take care friends. Mary Ann
I noticed your mention about taking fosomax. My oncol OB suggested since I'm now in menopause and small, I've got a greater chance of bone loss. He wanted me to start this drug, but I'm just so against any meds. Told him to give me a year and I'll have my bone density better via vit D, calcium and lots of exercising mainly weight bearing. I did it!!! Prior chemo my DEXA showed thinning in hip and 2 years later "normal". It can be done as I'm an example.
FYI I don't take much in way of supplements just the major ones like antioxidant, vit C, Vit D. My nutritionist as well suggested getting most of our vitamins from our foods.
Let us know how our doc appt goes...thinking about you...
Jan0 -
Jill!Rewriter said:Thanks, everyone
for all of your supportive comments. I am very excited to have tangible results to show for all the changes I have made, and I hope to inspire more of the women here. To respond to some of your questions/comments:
--I attribute my much lower blood pressure to weight loss (I'm 25 pounds lighter than I was before diagnosis); diet, which includes NO processed food at all, very little added salt (I use spices--TURMERIC, PEPPER, and GINGER--instead), lots of beans (dried, not canned) and legumes, and a wide variety of fruits and vegetables. Although I have a bit of chicken and fish now and then, I have otherwise been almost exclusively vegan. Having lowered my cholesterol so dramatically, though, I am thinking of adding eggs and a cup of yogurt a day to my diet.
--I avoid sugar like the plague and make my own sweetener with pureed bananas.
--My doctor does not believe in supplements, nor is she in favor of medications unless they are absolutely necessary. She said something about how getting most of my calcium through supplementation is "dangerous," but I don't remember the reason she gave. Also, with regard to Vitamin D, she recommended 15 minutes of sunshine a day (without block). Her effort to keep me away from vitamins increases my need to vary my foods.
--Wow, Jazzy, I had not realized that I am probably getting enough calcium. THANK YOU so much for the list of calcium-rich foods, many of which I eat. I also read that dried figs are a good source.
--I have concerns about using blackstrap molasses. I want to stay away from all sugars, but there are so many health benefits associated with this stuff. Anyone have any opinions?
Good luck Mary Ann, Fayard, and Jazzy; and thank you for helping me feel really good about today's appointment. My six-month gyne-onc checkup in in September, and I pray that will be fine as well.
By the way, has anyone had a bone density test since completing chemo and brachytherapy? I have to schedule mine, as well as an eye exam. My vision seems to have deteriorated since chemo, but that could just be my age (will turn 60 in November).
Love and big hugs,
Jill
Thanks for good information on how you were successful in lowering your BP..wonderful! Now if I could get hubbie to cut out the sweets and less rich foods, he'd be fine. Has lost some weight and still loosing.
I will tell you I've done lots of research on vit D and in the summer months it's so much easier to get our vit D,,,,,,but the winter and cold we're more hibernating inside, so less chance to get it. Need to be more watchful, therefore, some supplements are needed. You'll find the upper states show more inadequate vit D levels which are attributed to more disease. Now if I could only find those charts I'd post...have to look for them.....stay tuned!
This list I posted isn't exactly what I consume, as agree don't take molasses....sugary product none of us need.
I did have bone density prior chemo and had thinning in my hip area...after 2 years of vit D, calcium and exercise mainly weight bearing, my last DEXA showed "normal". It's possible but my husband who was the owner of many gyms kept telling me to do the weight bearing and it'll pay off. For once, he was right!!
Hang in there, you're doing great!!
Jan0 -
Way to go, Jill!Rewriter said:Thanks, everyone
for all of your supportive comments. I am very excited to have tangible results to show for all the changes I have made, and I hope to inspire more of the women here. To respond to some of your questions/comments:
--I attribute my much lower blood pressure to weight loss (I'm 25 pounds lighter than I was before diagnosis); diet, which includes NO processed food at all, very little added salt (I use spices--TURMERIC, PEPPER, and GINGER--instead), lots of beans (dried, not canned) and legumes, and a wide variety of fruits and vegetables. Although I have a bit of chicken and fish now and then, I have otherwise been almost exclusively vegan. Having lowered my cholesterol so dramatically, though, I am thinking of adding eggs and a cup of yogurt a day to my diet.
--I avoid sugar like the plague and make my own sweetener with pureed bananas.
--My doctor does not believe in supplements, nor is she in favor of medications unless they are absolutely necessary. She said something about how getting most of my calcium through supplementation is "dangerous," but I don't remember the reason she gave. Also, with regard to Vitamin D, she recommended 15 minutes of sunshine a day (without block). Her effort to keep me away from vitamins increases my need to vary my foods.
--Wow, Jazzy, I had not realized that I am probably getting enough calcium. THANK YOU so much for the list of calcium-rich foods, many of which I eat. I also read that dried figs are a good source.
--I have concerns about using blackstrap molasses. I want to stay away from all sugars, but there are so many health benefits associated with this stuff. Anyone have any opinions?
Good luck Mary Ann, Fayard, and Jazzy; and thank you for helping me feel really good about today's appointment. My six-month gyne-onc checkup in in September, and I pray that will be fine as well.
By the way, has anyone had a bone density test since completing chemo and brachytherapy? I have to schedule mine, as well as an eye exam. My vision seems to have deteriorated since chemo, but that could just be my age (will turn 60 in November).
Love and big hugs,
Jill
Such great news from your check up! You must feel very proud of your efforts and no doubt you Dr. is very pleased. She is probably saying..."why won't all of my patients make lifestyle changes to improve their health". Good job!!
It is a bit challenging to get 1500 mg Calcium with no dairy, but am suspecting with all of the green leafy veggies, etc. you eat, you are probably close. Just do a food log for a couple of days and see how it comes out. A source I use to look up nutritional content of food is: www.nutritionaldata.com You can quickly get the nutritional content of lots of food and you can put in the portion you want...lots of graphs on the nutritional values, inflammatory factors, etc. Find foods high or low in whatever nutrient you are looking for.
Keep up the good work!
Hugs, Karen0 -
Jill
wonderful effort. Fantastic results.
Go Jilly. Go Jilly. Go Jilly.
Just pretend that was from Wendy.0 -
Thank you, Karenkkstef said:Way to go, Jill!
Such great news from your check up! You must feel very proud of your efforts and no doubt you Dr. is very pleased. She is probably saying..."why won't all of my patients make lifestyle changes to improve their health". Good job!!
It is a bit challenging to get 1500 mg Calcium with no dairy, but am suspecting with all of the green leafy veggies, etc. you eat, you are probably close. Just do a food log for a couple of days and see how it comes out. A source I use to look up nutritional content of food is: www.nutritionaldata.com You can quickly get the nutritional content of lots of food and you can put in the portion you want...lots of graphs on the nutritional values, inflammatory factors, etc. Find foods high or low in whatever nutrient you are looking for.
Keep up the good work!
Hugs, Karen
I just logged on to my computer to do a search for just the type of website you recommended. It's a great idea to keep a food log; and the fact that I now have a source for not just nutritional values, but inflammatory factors as well, is a total godsend. Thank you!
Some of your recipes have become staples of my diet as well, so thank you again.
My plan now is to start weight-bearing exercises to strengthen my bones. Does anyone know how I can do these without having to join a gym? I carry my pooch up and down three flights of stairs about five times a day; does that count?
As for the benefit of lifestyle and dietary changes to improve our health, many of us on this board are doing just that; and I hope everyone is reaping the rewards. I think the most important changes I've made are to keep away from sugar, to have several portions of the turmeric/olive oil/pepper blend a day, to use ginger liberally, and to drink green tea with meals.
Am I being a nag to those who don't yet embrace these anticancer dietary approaches? I really believe that they work.
Love,
Jill0 -
Claudiacalifornia_artist said:Jill
wonderful effort. Fantastic results.
Go Jilly. Go Jilly. Go Jilly.
Just pretend that was from Wendy.
You crack me up. Thanks for your support, and you know that you always have mine.
My cousin still calls me Jilly Beans. Never grow up; that may be a potent anti-cancer approach.
Love ya.0 -
JillRewriter said:Claudia
You crack me up. Thanks for your support, and you know that you always have mine.
My cousin still calls me Jilly Beans. Never grow up; that may be a potent anti-cancer approach.
Love ya.
You're on a roll and should not consider yourself a nag. Really a person who knows what must be done, and does it...with results!!!!
I belong to a gym but in the summer/spring months do a lot of walking outside, which is weight-bearing exercise, plus yoga each morning for approx 30 minutes. You just have to be creative. Listed below some information which might be of help to you...give you a few ideas! Find one which is YOU and go with it, adding another one in as you get bored with first one. In my case, I do walking outside for 1 hour approx 5 days a week and other 2 days at gym or doing free weight in our basement. Hubbie owned gyms so we're heavily into lots of weights in our basement.
------------------
You don't have to belong to a gym or own a home gym to improve your health and fitness. With a small area to work and common items found in your home, you can condition your cardiovascular system and build muscular strength and endurance without space-consuming equipment or expensive membership fees.
Difficulty:
Moderately Challenging
Instructions
Things You'll Need
* Athletic Shoes
* Cross-training Shoes
* Athletic Gear
* Dumbbells
* Jump Ropes
* General Fitness Videos
* Yoga Video
Cardiovascular Conditioning (Aerobic Exercise)
* Choose a favorite aerobic activity you can do outdoors. Examples may include walking, running, hiking, biking, inline skating, soccer or tennis.
* Rent or check out an exercise video. From kickboxing to step aerobics, there are numerous videos to choose from.
* Mow the lawn with a push mower, vacuum the carpet, shovel snow, or carry groceries or a filled laundry basket up a flight of stairs - these are ways to incorporate activity while checking off chores on your to-do list.
* Turn on your favorite music and dance.
* Organize a game of flag football, kickball, soccer or any group sport you enjoy.
* Jump rope for an inexpensive way to get cardiovascular exercise.
* Check your local park for a fitness trail with exercise stations placed along the path. The stations often have instructions on how to perform the exercises
Karen, thanks for the link as I think it'll be a great asset for me as well.
Jan0 -
Janjazzy1 said:Jill
You're on a roll and should not consider yourself a nag. Really a person who knows what must be done, and does it...with results!!!!
I belong to a gym but in the summer/spring months do a lot of walking outside, which is weight-bearing exercise, plus yoga each morning for approx 30 minutes. You just have to be creative. Listed below some information which might be of help to you...give you a few ideas! Find one which is YOU and go with it, adding another one in as you get bored with first one. In my case, I do walking outside for 1 hour approx 5 days a week and other 2 days at gym or doing free weight in our basement. Hubbie owned gyms so we're heavily into lots of weights in our basement.
------------------
You don't have to belong to a gym or own a home gym to improve your health and fitness. With a small area to work and common items found in your home, you can condition your cardiovascular system and build muscular strength and endurance without space-consuming equipment or expensive membership fees.
Difficulty:
Moderately Challenging
Instructions
Things You'll Need
* Athletic Shoes
* Cross-training Shoes
* Athletic Gear
* Dumbbells
* Jump Ropes
* General Fitness Videos
* Yoga Video
Cardiovascular Conditioning (Aerobic Exercise)
* Choose a favorite aerobic activity you can do outdoors. Examples may include walking, running, hiking, biking, inline skating, soccer or tennis.
* Rent or check out an exercise video. From kickboxing to step aerobics, there are numerous videos to choose from.
* Mow the lawn with a push mower, vacuum the carpet, shovel snow, or carry groceries or a filled laundry basket up a flight of stairs - these are ways to incorporate activity while checking off chores on your to-do list.
* Turn on your favorite music and dance.
* Organize a game of flag football, kickball, soccer or any group sport you enjoy.
* Jump rope for an inexpensive way to get cardiovascular exercise.
* Check your local park for a fitness trail with exercise stations placed along the path. The stations often have instructions on how to perform the exercises
Karen, thanks for the link as I think it'll be a great asset for me as well.
Jan
I was not aware that walking was considered a weight-bearing exercise. That being the case, it should help to strengthen my bones, right?
When it's not so hot, I walk twice a week from my Brooklyn neighborhood to one that is seven miles away. I then find a great place to eat healthy food (there's a vegan restaurant that grows its own organic food; and it's delicious); and if I feel strong, I walk back. Lately, though, my walks are more like twice a month.
I can jump rope, and even have the required rope. Either I can get the little girl downstairs to do it with me outside, or I can pray that the woman who lives below me will not mind the noise.
Thanks for the tips.
Jill0 -
Jill~Rewriter said:Jan
I was not aware that walking was considered a weight-bearing exercise. That being the case, it should help to strengthen my bones, right?
When it's not so hot, I walk twice a week from my Brooklyn neighborhood to one that is seven miles away. I then find a great place to eat healthy food (there's a vegan restaurant that grows its own organic food; and it's delicious); and if I feel strong, I walk back. Lately, though, my walks are more like twice a month.
I can jump rope, and even have the required rope. Either I can get the little girl downstairs to do it with me outside, or I can pray that the woman who lives below me will not mind the noise.
Thanks for the tips.
Jill
You bet you can walk for bone density increases!!! I used to run a lot but with pelvic radiation it just zapped my lower back causing pain in my sciatica nerve. So...I'm now walking and hitting lots of hills to make the heart rate go way up. Another thought how about bike riding??? My hubbie is big into this as he can't run either due to an artificial knee replacement from old foot ball injuries. I keep telling myself to get out and bike with him, but just haven't taken the plunge quite yet.
Jump rope...have to laugh!! You know kids are into that and you could make it a fun workout as well. The younger generation have so much energy and might be just what boosts you to get moving.
Tops on the list is really weights. As mentioned we have our own weight gym in our basement so it's so much easier for me. But...if you can't there are a lot of other options, depending on your desires.
Happy working out...
Jan0 -
Now I have a new missionjazzy1 said:Jill~
You bet you can walk for bone density increases!!! I used to run a lot but with pelvic radiation it just zapped my lower back causing pain in my sciatica nerve. So...I'm now walking and hitting lots of hills to make the heart rate go way up. Another thought how about bike riding??? My hubbie is big into this as he can't run either due to an artificial knee replacement from old foot ball injuries. I keep telling myself to get out and bike with him, but just haven't taken the plunge quite yet.
Jump rope...have to laugh!! You know kids are into that and you could make it a fun workout as well. The younger generation have so much energy and might be just what boosts you to get moving.
Tops on the list is really weights. As mentioned we have our own weight gym in our basement so it's so much easier for me. But...if you can't there are a lot of other options, depending on your desires.
Happy working out...
Jan
...to strengthen my bones and make sure I get enough calcium. I went to the website Karen suggested, which I hope is called nutritiondata.self.com (the other site did not work), and will now increase my consumption of sesame seeds, spinach, almonds, dried figs, and oranges and lemons with their rind. Together with a cup of yogurt a day, I think I'll be fine and can stay away from supplementation.
Jan, could I buy some hand weights and some weights that I can wrap around my ankles and do some exercises at home with them?
Thanks for all the help.
Hugs,
Jill0 -
Correction to website for Nutrition Datakkstef said:Way to go, Jill!
Such great news from your check up! You must feel very proud of your efforts and no doubt you Dr. is very pleased. She is probably saying..."why won't all of my patients make lifestyle changes to improve their health". Good job!!
It is a bit challenging to get 1500 mg Calcium with no dairy, but am suspecting with all of the green leafy veggies, etc. you eat, you are probably close. Just do a food log for a couple of days and see how it comes out. A source I use to look up nutritional content of food is: www.nutritionaldata.com You can quickly get the nutritional content of lots of food and you can put in the portion you want...lots of graphs on the nutritional values, inflammatory factors, etc. Find foods high or low in whatever nutrient you are looking for.
Keep up the good work!
Hugs, Karen
The website should have been: www.nutritiondata.self.com/
Sorry about the typo
Karen0 -
You have the site correct, JillRewriter said:Now I have a new mission
...to strengthen my bones and make sure I get enough calcium. I went to the website Karen suggested, which I hope is called nutritiondata.self.com (the other site did not work), and will now increase my consumption of sesame seeds, spinach, almonds, dried figs, and oranges and lemons with their rind. Together with a cup of yogurt a day, I think I'll be fine and can stay away from supplementation.
Jan, could I buy some hand weights and some weights that I can wrap around my ankles and do some exercises at home with them?
Thanks for all the help.
Hugs,
Jill
Hi Jill, yes you have the correct site..sorry about that! I do find it very helpful.
Yes, handweights are a good way to increase stress on the bones. If you haven't worked with hand weights much you might want to check out some sites on line or get a video at the library as there are some do's and don't with how you hold the weights in your hands and use your arms.
Holding weights while doing squats is another good one. Also, I use my exercise ball behind against a wall and do squats....MAKE SURE YOUR KNEES DO NOT GO OUT PAST YOUR TOES when you squat down or you can hurt your knees.
There are tons of references on line if you just google "exercises to prevent osteoporosis" or "weight bearing exercises"
By the way, I am thinking that Trixie doesn't weigh enough to count as weight bearing! :-)
Let's keep movin'
Hugs, Karen0 -
Jill,Rewriter said:Jan
I was not aware that walking was considered a weight-bearing exercise. That being the case, it should help to strengthen my bones, right?
When it's not so hot, I walk twice a week from my Brooklyn neighborhood to one that is seven miles away. I then find a great place to eat healthy food (there's a vegan restaurant that grows its own organic food; and it's delicious); and if I feel strong, I walk back. Lately, though, my walks are more like twice a month.
I can jump rope, and even have the required rope. Either I can get the little girl downstairs to do it with me outside, or I can pray that the woman who lives below me will not mind the noise.
Thanks for the tips.
Jill
I walk about 2 miles
Jill,
I walk about 2 miles every day, which is not that much, but it is something. I need to increase it though. I bought some weights for my ankles to use when I am walking.
Another thing I plan on using is my Wii, when ever too hot or too cold. Wii has Yoga, walking, bicycling, tennis, ping pong, steppers, etc...
My favorite is the steppers, and I know I can use the weights with it. I do not do it too often because it helps to burn calories, which I do not need right now.
Buena suerte!0 -
JillFayard said:Jill,
I walk about 2 miles
Jill,
I walk about 2 miles every day, which is not that much, but it is something. I need to increase it though. I bought some weights for my ankles to use when I am walking.
Another thing I plan on using is my Wii, when ever too hot or too cold. Wii has Yoga, walking, bicycling, tennis, ping pong, steppers, etc...
My favorite is the steppers, and I know I can use the weights with it. I do not do it too often because it helps to burn calories, which I do not need right now.
Buena suerte!
From www.30bananasaday.com I download program called cronometer. You can put your intake there and it will count your fat/proteins/carbs/amino acids/lipid panel/vitamins and minerals. Even water and fiber.
From there I got info that if you are not using salt, your calcium request is somewhere in half. Why? We should asked Claudia, she can find answer for almost anything.(love you, dear)0 -
Janaculka said:Jill
From www.30bananasaday.com I download program called cronometer. You can put your intake there and it will count your fat/proteins/carbs/amino acids/lipid panel/vitamins and minerals. Even water and fiber.
From there I got info that if you are not using salt, your calcium request is somewhere in half. Why? We should asked Claudia, she can find answer for almost anything.(love you, dear)
Hey, I am trying to have a life here.
You know, I was thinking about how our approaches have been to tackling this thing they call cancer, and I am pretty sure that you are out at the most extreme end of doing the absolute most one can possible do. While there are a number of us who are using a more natural approach, you are definitely the been there done that queen.
Gotta love your guts, you would do things I can only read about, but don't have what it takes to tackle.
Love and kisses,
Claudia
Not really the kisses part, but you know what i mean.
Increase your potasium. Cancer HATES potsium and then it drops dead.
You know I'm going to look into. I just can't not. (double negative)0 -
jana
Salt, Calcium Excretion and Stones (dang it, i forgot to get the url)
"...Sodium intake has turned out to be important in creating excess urinary excretion of calcium. In a critical review "Dietary Salt, Urinary Calcium, and Kidney Stone Risk" the authors found stone formers may be more sensitive to salt intake than non-stone formers and that a reduced intake of salt may decrease the risk of kidney stone formation(4).
Additionally, high sodium intake has been associated with urinary calcium losses contributing to postmenopausal osteoporosis and bone loss, particularly for those with a low calcium intake. This study showed that sodium may also be responsible for the high urinary calcium seen in kidney stone patients. Sodium was as important, or more important, than dietary calcium in determining how much calcium was excreted in stone forming patients..."
Time spent on google -- 3 minutes to find articl, had to revise search words a few times.
Since I never knew this, thanks for the challenge. this information is very important.
Kisses my friend. That's blown in the air kisses.
For those of you interested in your calcium intake, please be sure to only use calcium citrate as a supplement. Calcium carbonate is what chalk is made of and just like chalk snaps, it can make bones stronger and denser, BUT more likely to snap too.
Another thing to consider when thinking of supplements, and dairy products, elehpants, horses, and rhinos DON'T drink milk. They get their calcium from grasses and such. Milk after infancy--not such a great idea.
Meat and soda also leach calcium out of your bones. It's the phosphorous I believe. I just woke up so that may not be right about the phosphorous but it is right about the meat and soda, both highly acidic foods.
Portabella mushrooms have in the neighborhood of 670 ?? of potasium. Have that and some swiss chard and life is good again. Ah? where was I going with this, oh yeah--potasium helps escort sodium out of the body and does it rather quickly. Also, remember that low potasium can signal higher cancer incidence. My potasium was in the 2's when I got my cancer. Also, low potasium will kill you outright long before the cancer gets you if it's low enough and I thin the low 2's might do it.
Here's that url http://www.calciuminfo.com/calciumquestions/kidneystones.aspx
Interestingly, after picking up the whole article and reading the conclusion, which said to use supplements for you calcium in addition to food, and suggesting calcium carbonate supplements, I notice that it was put up there by Glaxo Smith Kline. Bet they make calcium carbonate supplements. None the less the studies were most likely valid, they just had a vested interest in getting a reason to take their product out there, maybe, that's a big maybe as I didn't check to see if they made calcium carbonate supplements, I just jumped to a conclusion. anyone want to sue me????0
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