Bone Health with Real Food

Taking calcium from bones to perform other functions replaces this lost calcium. So, you should get sufficient calcium from your diet or supplements. 99% of calcium absorbed by the body is stored in bones and teeth. Adequate calcium intake as a part of a well-balanced diet reduces the risk of bone health. That’s why it’s important to try to get calcium from the food we eat. When we don’t get enough calcium for our body’s needs, it is taken from our bones.

Calcium is an essential dietary mineral for healthy bones and strong teeth. A constant blood calcium level is essential for the maintenance of the normal heartbeat, and for the usual functioning of nerves and muscles.

ADVANTAGES OF CALCIUM TO BONES

1. Calcium ion is essential for a large variety of important physiological functions, including muscle contraction, nerve stimulation, hormonal release, cell membrane, permeability, proper enzyme function.

2. Calcium, especially calcium derived from dairy products help adjust body fat and bone.

3. Calcium helps slow bone loss in postmenopausal women, may reduce premenstrual syndrome symptoms, and is associated with the reduced threat of colorectal cancer.

4. The body requires calcium to make strong teeth and healthy bones. The bones serve as the storage place for the body’s calcium.

5. Calcium is also needed for muscle contraction and maintenance of cell membranes.

Your body can extract the calcium it needs from bone tissue If you are not consuming enough calcium through diet,  thereby accelerating bone loss. Nobody desires that!

If you’re looking to make up calcium intake by supplementing with pills… I would reconsider. More on that in later posts…

Here are top 10 Dairy-Free foods that are high in calcium:

1. Chia Seeds

2. Green Leafs

3. Hemp Milk

4. Blackstrap

5. Sesame Seeds/Tahini

6. Almond Butter

7. Beans

8. Vegetables such as Fennel, Broccoli & Artichoke

9. Fruit Blackberries, Blackcurrants, Oranges & Figs

10. Amaranth – Like quinoa it’s actually a seed rather than a grain

CONCLUSION

Calcium is an important mineral for health especially our bone. It is involved in many functions in the body and there is no doubt that many Americans are not getting enough calcium in their diets. The fortification of foods and beverages with calcium is an attempt to increase calcium intake, however, this is a simplistic response to a complex problem and may actually lead to more harm than good. In order for a calcium supplement to work the calcium needs to be in balance with the other nutrients need by the body. This balance is not provided by the simple addition of calcium to food. Take most calcium supplements with food. Eating food produces stomach acid that helps your body absorb most calcium supplements. Calcium citrate works well on both an empty stomach as well as with food and can be taken anytime. This is also found to be a better option for elderly folks, who have less stomach acid to absorb the product.

Sources:

10 Dairy-Free Foods Packed With Calcium

http://www.thebody.com/content/77112/calming-the-flames-how-diet-can-help-cool-chronic-.html?comments=on#commentTop

https://minimalistbaker.com/make-hemp-milk/


 

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Body By Groom

At 450 pounds, Jeff Groom could barely tie his shoes. His high blood pressure, type 2 diabetes, high cholesterol, edema and heart issues were all contributing to a dangerous outlook for his health. Without making some major changes, Jeff was facing a life of limitations and significantly less time with those he loved. And his health was not the only thing affected. The weight threw a shadow of hopelessness on every aspect of Jeff’s life, including his interactions with friends, colleagues and family.   

The decision to change one’s life is often the outcome of millions of setbacks, and then one ultimate shove. For Jeff, that shove came at the beginning of January. He began his journey when he finally faced the negative impacts on his life from an unhealthy relationship with alcohol. Jeff knew he had to make a change, and could no longer endure the turmoil he was cultivating in his own life. He felt like he was slowly killing himself. One January morning, Jeff called a meeting among those he loved most, apologized for his mistakes and vowed to change his life, not only for himself but for them. 

“I had everything I could want but happiness,” Jeff says. And with that goal in mind he decided to get serious about losing weight. He had been working with Fadi Malouf, whom he had met through a friend, for about two years. When he decided to make a real change Jeff knew he would not only need Fadi’s expertise, but also his support. Jeff went through numerous trainers in the past and he knew he was not an easy client. This is why he needed someone who was more than just a trainer, someone who would push him, coach him and care for him like family.   

“I’ll pay you but I’ll fight you. I’m better at not doing what you tell me,” Jeff frankly told Fadi at the beginning. And Fadi accepted the challenge wholeheartedly. 

The first steps Jeff took in his journey were cutting out alcohol, cutting back his red meat consumption, increasing plants and lean protein in his diet, and working out. He began to enjoy lifting weights and becoming more active. Fadi pushed him in the gym and provided him with nutrition counseling to help Jeff fuel his body correctly. He also helped Jeff sort through the mental part of weight loss as his life coach.

With such a significant amount of weight to lose, Jeff decided to undergo bariatric surgery a couple months into his journey. This helped him immensely, but he still had a lot of work to do. 

“What people don’t often realize is that obesity is not the problem, it’s the solution to a deeper issue,” Fadi says, “Once I help clients identify the underlying issues and work through them, they can find the happiness they lost and care for themselves enough to lose the weight and be healthy long-term.”

Jeff recalls a difficult time at the beginning of his journey when he fell off the wagon and felt lost. He called Fadi in the middle of the night and told him he was struggling. Fadi dropped everything and went to be with Jeff and help him through his difficult time. Even though Fadi pushed him and they were usually sarcastic, this time Jeff needed the support of a friend. 

In 9 months Jeff has lost over 200 pounds. His outlook on life has completely changed. He found the happiness that was lost from his life before and for the first time in a long time, he is excited about the future. His friends and family have also noticed a change in his attitude. Jeff discovered when you care for yourself and foster self love, you in turn care for those around you more. 

For the future, Jeff is focusing on work and growing his business. In many ways he is promoting a healthier business, just like he did for himself- restructuring and not working with dishonest people. He is putting his family and company first. 

Jeff’s nutrition and fitness regimen now consist of portion control and working out when he can squeeze it in. Jeff attributes much of his success to working with Fadi. The program he followed was unique from what he experienced with dozens of trainers in the past. Jeff says he still eats things he enjoys, but it’s not about eating large amounts of food, but more about taste. Changing his overall relationship with food has led him to his success with weight loss.

Fadi could not be more proud of Jeff. Playing a role in someone completely changing their life has given him a huge sense of purpose.

“Personally, Jeff has been one of my most rewarding clients to work with. I’ve seen him transform entirely and he is so much happier now,” Fadi says. “I know we will be life-long friends.”

Jeff believes anyone who wants to lose weight and get healthier should give Fadi a shot. 

“The main thing about Fadi is he truly cares about the individual, not about the dollar amount. It’s a relationship and he really cares about people and their health.” 

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Day 3 – Flexing my glute muscles

Day 3 – Flexing my glute muscles

This is what I woke up to this morning. Pretty but icy roads!

Victory Day 3 Icy Roads

 

Sunday – The weekend is almost over. I’m thankful that it is because hopefully tomorrow or Tuesday I will finally have a load leaving Barstow, CA. If I sit here much longer my tires are going to dry rot. I’ve been at this truck stop for a week. You can’t make money if your wheels aren’t turning. It’s also a struggle for me to stay positive when I’m not moving. Being away from home, missing my family and NOT making any money is the worst feeling a mother can have….

Today I walked further than I had since starting this journey and I was surprised that my butt was a wee bit sore. The terrain here is pretty level. I did flex my glute muscles occasionally yesterday while I walked and today I did the same. A thought came to me today as I was walking that I will eventually incorporate some squats while I walk. Trip weighs approximately 65lbs. I will use him as weight, pick him up using proper form and press up to an upright position and set him back down again.

I came very close to drinking my quota of water, I drank 70oz out of 81oz. Much better than yesterday. It did require many bathroom trips.Victories Day 3 Breakfast

I ate the same thing for Brunch today as I did yesterday:
3-Egg White Omelette
Mushrooms
Onion/green peppersVictory's Day 3 Steps side of Sliced tomatoes

For Dinner I ate:
1/2 Rotisserie Chicken Breast

I did make it to the grocery store and I bought:

3 lbs of Deli Turkey Meat
Rotisserie Chicken
Baby Spinach Salad in a bag
4 – cans of Green Beans
2 Avocados

1 Cauliflower
Bottle of Balsamic Vinaigrette Dressing

2 – Greek Yogurts
Case of Waters

Not sure how long this will last me but at least I have some food in my truck.

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Day 2 I had a handful of Almonds

Day 2 I had a handful of Almonds

vickyday2Woke this morning anxious to do some walking. Found that it seemed a bit more strenuous at first then it did yesterday. I still kept a good pace and by the time I got to my third lap I was having to practically pull my dog Trip along. Typically he is way out in front of me when I take him for walks. This is good exercise for both of us.

I finished and wait about 30 minutes after doing cardio before I went inside of the TA Truck Stop to have breakfast.

I had a 3 Egg White Omelette with, grilled chicken, mushrooms and sautéed onions/green peppers. I substituted the hash browns and toast for sliced tomatoes. To drink I had 2 glasses of water.
I have been staying away from coffee for the past several months. You’d think as a Driver I’d drink lots of coffee but I don’t…

Victoria's Day 2 StepsAs a snack today I had a handful of Almonds.

Theres not a whole lot to do when your sitting waiting for the weekend to be over. I currently do not have a load waiting to be picked up. So I took a 3 hour nap. Got up and took Trip for another walk. This was a very brief walk for him to do his doggie duties.

I ate my dinner out of my truck and it was canned green beans, no salt added and drank more water. My water intake is definitely something I need to focus on more. I need to drink at least 81oz per day. This will be one of my goals tomorrow to drink my recommended amount.

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Day 1 A lot of frustration

Day 1 A lot of frustration

Chicken Salad

This morning I was awaken early by my phone ringing. On the other end was a very WIDE awake Fadi. His voice sounding very enthusiastic for me to get up and start my day. I on the other hand wasn’t ready to get out of my sleeper. I had stayed up till the wee hours of the morning researching different websites for Trucker Exercises and what kind of FREE downloads were available for my iPhone to help monitor my activity level throughout the day. The APP I downloaded to my phone was “Pacer”. I based my decision on reading the reviews and the ease of use.

I knew that I needed to do cardio first thing before I ate breakfast. So I got my dog Trip out of the truck and began walking at a brisk pace around the perimeter of the TA truck stop in Barstow, CA. We walked for a total of 45min and covered just over 2 miles of real estate.

Fadi had told me to make sure I drank plenty of water throughout the day I only consumed 3 – 16oz bottles.

I only ate 1 meal today and that was a Spinach salad with 1 grilled Chicken breast. I put my Lite Ranch salad dressing into a soup bowl and lightly dipped eat bite. Salad dressing can be the culprit to making a salad not so healthy. With this in mind I dip instead of smother. I also ordered a piece of grilled white fish with lemon pepper to eat later today.

Daily Steps

I was asked to measure my waist and thighs. This was quite the eye opener when I saw what my measurement were:

Waist 34.5″
Thighs 25″

Those measurement sound like a mans. Now I have a number to go with the reason I hate mirrors. At least living in a truck elevates me having to look at myself.

My intention today were to unhook my tractor from my trailer and find the nearest Walmart or Stater Brothers to buy grocery’s and some fitness bands. Unfortunately I didn’t get the opportunity to do that but I will tomorrow. I learned that my truck has a head gasket going bad and I was trying to weigh out my options. Bottom line is my truck may not make it back to Georgia. I had to cancel an oversize load and now had to start looking for something lighter to put on my trailer. This has put me under a lot of frustration and stress.

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Pyramid Workout: Chest & Back

Pyramid Workout: Chest & Back

Pyramid Workout: Chest & Back

A pyramid style workout focuses on only 1-2 exercises with a large volume of repetitions and heavy weights. These workouts are reserved for the days where you can spend a little extra time in the gym. And that time is worth it! Pyramid workouts are incredibly effective for isolating muscle groups.

With each exercise below, you will start with 10 reps and then decrease to nine reps, followed by eight, seven, six, all the way to one. Once you get to one rep, you’ll increase all the way back to ten, stacking the reps on top of one another. This totals over 470 reps per each exercise!

As you decrease your reps, you’ll increase your weight. You should be at the heaviest weight, truly challenging yourself on reps 1-4.

  • Focus: Chest, Back, Core and Shoulders
  • Time: 1 hour
  • Warm Up: Five minutes of cardio

Here are the two exercises to focus on for the chest and back:

Lateral Pulldown

  • Equipment: Seated Pulley Machine
  • Reps: Pyramid (10,9,8,7,6,5,4,3,2,1,1,2,3,4,5,6,7,8,9,10)
  • Weight: Females: up to 50 lbs.; Males: up to 70 lbs.
  • Tips & Tricks: Keep the arms and back straight; focus on isolating your lateral back muscles as you pull down

Vertical Chest Press

  • Equipment: Bench; Dumbbells
  • Reps: Pyramid (10,9,8,7,6,5,4,3,2,1,1,2,3,4,5,6,7,8,9,10)
  • Weight: Females: up to 35 lbs.; Males: up to 50 lbs.
  • Tips & Tricks: Isolate the inner pectoral muscles as you pull your arms to center
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