Fitness & Wellness

Some Healthy Snacks You Can Make At Home

Some Healthy Snacks You Can Make At Home

Whether you want to lose weight or just eat healthier, snacks play an important role in your diet. Finding ways to add healthy snacks to your diet is easy. These snacks can be made from common foods you find in any grocery in McKinney, TX, so they’re not expensive to make, nor are the ingredients difficult to find. The role of snacks in your diet should be not only to add more nutrition, but also help keep you feeling fuller so you’ll eat less at meals.

Go to an old favorite of dieters, raw veggies and dip.

While some people can eat every raw vegetable available and never need a dip, most of us like that little extra flavor and pleasure that comes with dipping a veggie. When you add a dip to your snack, it adds extra calories, so in this case, size matters. There are a multitude of veggie dips that are excellent two of my favorites are bean dips and spiced yogurt dip. You can mash almost any type of of bean, with white beans making one of my favorite. A food processor and plenty of spices and lemon zest make a delicious dip. Canelli beans, herbs and Parmesan cheese or other beans pulsed with spices are exceptional. There’s a world of yogurt dips that are super simple, like mixing sriracha sauce, garlic powder, salt and pepper with Greek yogurt. Mashing avocado with lemon juice and spices, Parmesan cheese or salsa also makes a great dip.

Fruit and protein is an outstanding snack.

Nut butter spread on apple slices or grapes with small sticks of cheese can boost your energy immediately with the sugar from the fruit and keep it high with the slower digesting protein. One of my favorite, especially in the summer, combines cottage cheese and cantaloupe. Applesauce and cottage cheese is another good one.

Drink a smoothie that won’t add pounds.

Unsweetened yogurt can make a great snack, especially when combined with fruit. If you have a blender handy, throw it in the blender and make that fruit frozen. It’s delicious. Mix 1/3 cup yogurt with 2/3 cup of frozen fruit and ice.

  • Freeze cubed mango for a cold summer treat that’s sweet and satisfying. Blend frozen berries or fresh fruit with yogurt and pour it in a Popsicle form. These are frozen treats you won’t want to miss.
  • Pack small plastic bags with serving sizes of tree nuts and seeds for a low calorie, high nutrition treat. A few dried cranberries, dark chocolate bits or raisins can add to the flavor and variety. Don’t forget pistachios.
  • A fourth cup of popcorn kernels in a brown paper sack that’s folded on the end is the perfect way to make low calorie microwave popcorn. Sprinkle with various seasoning from wasabi to buffalo wings or a sprinkle of Parmesan cheese.
  • Frozen bananas either plain, mashed and whipped like ice cream or dipped lightly in nuts make a tasty snack that adds nutrition without adding a lot of calories.

Exercise Away Back Pain

Exercise Away Back Pain

If you’re suffering from back pain of any type, you probably want to stay in that easy chair and not move. However, that may be the worse thing that you can do. In fact, you can exercise away back pain in most cases. When you exercise you increase circulation and help build core muscles that can build strength and relieve the pressure that causes the pain. Be aware that not all exercises are appropriate if you have issues with your back. Abdominal crunches, double leg lifts burpees may actually exacerbate your condition. That’s one reason you should always check with your health care practitioner and let your personal trainer know about your condition.

The right type of exercises can actually help relieve back pain.

Laying on your back and bringing one knee to the chest and alternating is one good exercise to help relieve back pain. Knee twists and wall squats also address the issue. Upper back pain gets good results from pectoralis stretch to scapular squeeze. In many cases, when you find the right exercises to reduce pain by stretching the tightened muscles and providing a massage like result.

Don’t discount seeing a doctor for some types of back pain.

Pain that’s constant and won’t allow you to sleep or that leaves your legs tingling, weak or numb should be investigated first. If you find your back pain is accompanied by bladder or bowel issues, you need to see a doctor. Back pain after a major trauma, like a car accident or falling down the stairs, should never be ignored and neither should back pain that’s accompanied by a fever.

If you have chronic back pain, start a program of exercise to build core muscles and improve posture.

If you’re overweight, it can add to back pain, plus pain in your lower joints. Exercising not only helps reduce back pain by strengthening core muscles, but also can help you shed those extra pounds. Seek advice of your personal trainer or your health care provider for exercises to strengthen your back and improve your overall posture. Get more exercise, eat healthier, quit smoking and lift with your legs, not your back. Lifting with your legs means you’ll feel most of the pressure in your legs, not your back.

  • If you have back pain, try stretching, rolling the shoulders, arching the back and other movements that help identify the problem. You’ll often feel some pain, but it shouldn’t be debilitating. If it feels unbearable, stop!
  • Many of the exercises for lower back are done laying on the floor. Have a yoga mat or other type of mat available to do those.
  • Check your clothing to see if it adds to back pain. Clothing that’s too tight and restricts movement can cause it. High heels, heavy purses and even keeping your wallet in your back hip pocket can cause back pain.
  • Good posture is imperative if you want to alleviate back pain. Exercise can help with that, too. Strong abdominal muscles are just as important as strong back muscles when it comes to relieving back pain.

Nutrition For Weight Loss

Nutrition For Weight Loss

To shed pounds, you need to eat fewer calories than you burn. However, you need to pay attention to good nutrition for weight loss to be healthy. As the saying goes, “You are what you eat.” You’re not junk, so don’t eat junk. Too often people try fad diets that promise miracle weight loss. Unfortunately, the weight loss experienced is often water weight. Even worse, the weight comes right back when you go back to old eating habits. To make a difference, you need to learn how to eat healthier, exchanging one food for another and paying attention to good nutritional guidelines.

It’s hard to eat a lot of calories from fresh vegetables.

You don’t have to eat all fresh vegetables, just don’t go for ones that are stuffed with cream cheese, battered and fried—so jalapeno poppers don’t count as a vegetable. Eating veggies as close to natural as possible, with some baking, steaming or grilling allowed, is low in calories, especially for green veggies. Be careful of beans and legumes, sweet corn and potatoes. Eat them more sparingly. Beans and legumes contain high protein and are a good protein option for vegetarians, but higher in calories. Sweet corn is sweet and loved for that reason, but has a high glycemic index. Potatoes are high in starch.

Include healthy fat.

Fat and losing weight don’t seem to go together, but they really do. Not all fat is the kind you see marbled in a steak or in a deep fat fryer. Some is actually healthy for you. Healthy fats include foods like avocados, nuts and olives. They fill you up, plus still provide nutrition. Avocados, for instance contain potassium, lutein and 18 other vitamins and minerals. Not only does the fat fill you, avocados contain fiber, which also leaves you feeling full. Nuts are an exception source of protein, besides leaving you feeling full.

Watching what you drink also makes a huge difference.

While most savvy weight watchers are aware that beverages count, beginners often are in the dark that that soft drink or fruit juice makes a difference. Soft drinks can contain loads of sugar that can pack on the pounds. Don’t switch to diet drinks, they’re almost as bad. One study showed they put on visceral weight, belly fat, which is the most dangerous type of fat. Fruit juice sounds healthy, but it’s missing the fiber of whole fruit and filled with calories. Stick with water and grab an apple or orange instead.

  • Cut out the booze. It’s super fattening with no nutritional value. If you’re in a social setting where you’d like an occasional drink, opt for vodka and soda, a glass of wine, champagne, extra spicy bloody Mary or scotch on the rocks.
  • Go for foods closest to whole foods. The more processed a food, the more potential they have for additives and the less nutrition they contain.
  • Beware of energy bars. Read the ingredients, including the calorie count. Most of the time these are glorified candy bars.
  • Include lots of fiber in your diet. Fiber fills you up, plus keeps you going. It also slows the time traveling through the upper digestive tract and controls blood glucose levels.

A Teenager's Nutritional Needs

A Teenager’s Nutritional Needs

If you’re worried about your teen getting all the nutrients they need, just provide the same type of diet as you would eat for good nutrition. Notice I didn’t stop at the words you would eat. That’s because many adults don’t have the nutrient dense diet they should have. A teenager’s nutritional needs differ slightly, but one thing that’s different is the amount of calories they require. Boys need approximately 2800 calories each day, which shoots as high as 4,000 if they participate in sports. Girls need approximately 2,200 calories a day that increases up to 3,000 when they’re in sports. Adult women only require about 2,000 calories with adult men requiring 2,500.

Make sure they get plenty of calcium, but it doesn’t have to come from milk.

I won’t get into all the studies that are controversial, debating whether drinking milk is good for you or not. Some say it increases the potential for early mortality if more than a glass a day is consumed. Others say it’s quite healthy. One thing is certain, after a child is weaned, the potential for lactose intolerance increases and affects a large portion of the US. There are other ways to get your calcium and ensure your teen gets it. Almonds, beans and lentils, broccoli and dark leafy greens contain it, too.

Protein is extremely important.

Just like adults, teens need protein. Male teens and teens in athletics need more protein per pound of body weight than adults because they’re growing and developing muscle tissue, while adults are simply maintaining muscle tissue. Just like adults, teen diets should contain approximately 10 to 30 percent of the calories from protein. Since the caloric intake is higher for teens, more protein is required. The protein can come from fish, dairy, eggs, poultry, meat or vegetarian options like, lentils, chickpeas, most types of beans and Tofu.

Don’t forget plenty of servings of fresh fruit and vegetables.

You can cook those veggies or serve them raw, however, make sure you provide a colorful plate with many different colors of veggies to ensure your teen gets all the nutrients necessary for a healthy life. The recommended amount is five servings of different types of fruit and vegetables. Another way of saying it is Don’t forget healthy fat. The brain needs fat to operate at its peak, so does the rest of the body. It’s filling, so your teens won’t overeat or reach for snack foods.

  • Teach your teen to make smarter choices when it comes to food, such as whole grain bread or choosing brown or wild rice instead of white rice for more nutrients and lower calories.
  • If choosing yogurt for a teen’s diet, choose the regular yogurt over the low fat yogurt. It helps boost the feeling of fullness and was found to help people lose weight.
  • Avoid serving foods high in sugar and fried foods. Nobody needs extra sugar in their diet and nobody needs deep fried Twinkies, pickles or fries.

Layer Up For Fall

Layer Up For Fall

It’s not always easy to know what to wear when you’re exercising outside in McKinney. Sometimes it looks far warmer than it is and you have to go home after a few minutes to add an extra jacket. Other times, you’re prepared for the cold, only to find you’re way too warm. There’s a solution to this problem, just layer up for fall. Even if you dress appropriately for the weather, once you start exercising, your body warms and you’ll want to shed clothing.

There’s a secret to layering.

It’s not really a secret, but learning how to layer is a skill you’ll want to learn. The undermost layers should be made of wicking material, which is sometimes called DriFit or other trade names. It pulls the moisture from perspiration away from your skin and prevents that uncomfortable wet feeling. The wicking action also helps prevent a chill that comes from damp clothing. Atop that layer, put the one for warmth. Based on the outside temperature, it could be anything from a sweatshirt to a far warmer jacket. Atop it all, consider a rain slicker or windbreaker. Let the weather dictate which one to use.

If you’re dressed for the gym, add a layer to stay warmer.

If you’re like many of my clients, you dress at home to save time. What you wear to the gym is what you wear to workout. That’s not always the best choice. One of two things can occur. Either you chill coming into the gym, creating stiffer muscles that require more warmup, or you sweat profusely and uncomfortably during your workout. Again, layering is the route to go.

Exercising outside doesn’t just mean running or working out.

Fall is my favorite time of the year. The weather is cooler and brisk, refreshing me every minute I’m outside. There’s so much to do, too. I love going apple picking or hunting for the perfect pumpkin at those pick-it-yourself places. Don’t kid yourself, it’s definitely exercise and can be hard work, particularly if you search for the best. Seeing the changing colors with a hike in the woods is also a huge treat. Bicycling, hiking and even an outside picnic can bring enjoyment to the whole family, plus provide a great deal of exercise for those days away from the gym. Ensuring everyone has layers will help prevent premature endings to your adventures.

  • When exercising outside, don’t forget to protect your eyes with sunglasses that have UV protection. Not only does it help prevent squinting, it can protect your eyes from UV rays that cause cataracts, too.
  • You can create a DIY poncho from a leaf bag that folds up in your pocket, so you’re prepared for anything, even rain. There are also hooded plastic ponchos that fold to minuscule size and carry in case of a sudden downpour.
  • The only difference between rainy weather layering and cold weather layering is the weight of the garments. In cold weather use midweight wicking top and bottom for the first layer and midweight fleece for the second. In rainy weather, use lightweight.
  • Don’t forget gloves or mittens and warm socks. Many of my clients find they need warm socks and gloves when the weather gets brisk in order to be comfortable.

Lifting Weights Could Improve Your Memory

Lifting Weights Could Improve Your Memory

You’ll get more from your exercise time when you include lifting weights. It not only helps promote bone density, builds muscle tissue, burns fat tissue and makes you less prone to injury, studies show it can improve your memory. It’s not only muscle and bone tissue that strength training boosts. It helps boost the development of new neurons in the brain, which can improve mental functioning and memory. Chances are, you’re among this majority. The good news is that your brain is a dynamic organ, constantly adapting and changing, for better or for worse.

The brain is not static, it grows and changes.

At one time it was though that people were born with all the brain cells they’d ever have, but new findings show that’s simply not true. The brain has neuroplasticity. It’s the process that causes it to grow new neurons. In fact, age doesn’t matter. The memory center of the brain, the hippocampus, grows new cells continuously, if you follow certain protocols. While the memory center of the average person may decline with age, one study found that it grew by one or two percent in people who exercised.

Studies show that exercise helps not only fight dementia, but also create large cognitive gains.

When you workout, you improve the blood flow to your brain and even increase it. It also helps increase the creation of compounds that protect the nerves. Exercise helps boost the survival of neurons in the brain, while boosting the development of new ones. Damaging plaque can form in the brain in diseases like Alzheimer’s. Exercise lowers the amount of that plague and reduces beta-amyloid peptides that form them.

Studies show that as little as 20 minutes of weight lifting could boost your long-term memory.

A study at the Georgia Institute of Technology in Atlanta chose 46 random volunteers. They were divided into two groups, active and passive exercise. Before the exercise took place they were shown 90 pictures to rate as positive, negative or neutral, then later asked to recall those images. Then the researchers used a resistance exercise machine and had the active group do 50 extensions at maximum effort, while the passive group let the machine move their legs for 50 extensions. The training took about 20 minutes. Two days later, the same procedure of showing images was used with new images in the mix. There was a significant difference between the two groups with the active group identifying 60 percent, while the passive group only identified 50 percent. That was two days later and just one training session!

One study showed that just 40 minutes of exercise daily, elementary school students boosted their IQ points by almost four points.

  • HIIT—high intensity interval training—can boost your brain while it boosts your body. It should include not only strength training, but also core work.
  • Sitting for prolonged periods can be your biggest hazard. Don’t sit for more than an hour without getting up and stretching, running in place or doing some other type of activity to get your body moving.
  • Rather than speeding up your weight training, consider slowing it down. It not only helps prevent injury, but works much the same way as HIIT.
  • Besides exercise, eating healthy, getting adequate sleep and drinking plenty of water boosts brain activity.

Exercise And Relaxation May Reduce Anxiety

Exercise And Relaxation May Reduce Anxiety

Anxiety, fear and worry are part of living, but there’s a point where those feelings cross the line and begin to control your entire life. It can make experiences that should be fun into ones that you dread and turn those dreaded experiences into nightmares. While it’s not a substitute for professional help for severe cases of anxiety, exercise and relaxation can help reduce anxiety. If you’re suffering from normal anxiety and stress, it may be the perfect solution to get you back on course. If you’re suffering from an anxiety disorder, it can be a help when combined with traditional treatment.

The body reacts to stress/fear.

When you’re under stress, your body prepares to fight or run. That fight or flight response comes from the body’s creation of hormones that starts in the sympathetic nervous system. It stimulates the adrenal glands to release hormones called catecholamines, such as adrenaline and noradrenaline. Those hormones make your blood pressure rise, heart rate increase and rate of breathing increase. It reduces the blood flow to surface area of the body and stomach, sending the flow to muscles in the extremities, brain and other muscle groups. It boosts the body’s ability to clot blood, so if there’s injury, blood loss will be at a minimum. Pupils dilate and muscles tense, sometimes causing trembling.

Stress or fear can turn into anxiety.

Stress and the fear it comes from doesn’t have to be real danger for the brain to set off the fight or flight response. It can come from a memory, a dream or lived vicariously from a story offered by another or a movie. When it occurs with no real danger, it’s often from anxiety. Luckily, exercise is great for burning off the hormones created by stress. It even helps create hormones that make you feel good again.

Exercise is a start, but you also need relaxation techniques to boost the effort.

You can’t always jump on a treadmill or drop down and do ten when anxiety hits. It often comes at times in your life when you’re faced with critical issues, crowds of people and even when the activity should be fun. If you can find a quiet moment in your head, you can probably get your anxiety level down to manageable with some relaxation techniques. One that you can do anywhere requires you to focus on a personal item as you inhale and exhale slowly. Make all your breathes deep. Keep your focus only on your item, whether it’s jewelry or even your hand. Do this for one or two minutes and you’ll start feeling more peaceful and calm.

  • If you’re faced with an upcoming anxiety producing situation, find an outlet you can do before you begin. It can be running up and down stairs, deep knee bends or simply parking far from your destination and walking briskly to it to help relieve the tension.
  • Learning meditation techniques can help you quiet your mind and lower your level of anxiety.
  • Deep breathing exercises can help in a crowd. Breathing from the diaphragm can be done anywhere anxiety starts, even in the middle of a crowd. Practice before faced with anxiety is important.
  • A program of regular exercise can help lower symptoms of anxiety significantly the longer you maintain it. Just one high energy session, can bring relief for hours.

Can Exercise Affect Your Gut Bacteria

Can Exercise Affect Your Gut Bacteria

It may not be the topic of conversation over the dinner table, but the discussion of gut bacteria and how it can help your overall health can be quite enlightening. It’s amazing how these tiny microbes either work together or against one another to create a healthy digestive tract or if out of balance, affect your overall health. Various research studies show that there’s a difference in the gut bacteria of healthy people and the gut bacteria of those who are sick. Those that are sick have an imbalance of bacteria or lack the variety of bacteria healthy people have. Exercise can change that.

Serious conditions like diabetes show a link to the bacteria in the gut.

Whether you’re fighting type 2 diabetes, heart disease or obesity, the bacteria in your gut may be part of the cause. The type of bacteria you have can affect your overall metabolism and even determine the amount of calories that you get from the food you eat or the nutrients you absorb. The wrong type or balance of gut bacteria can cause fatty liver deposits by turning fiber into fatty acid. That can lead to Type 2 diabetes, heart disease and obesity.

Other serious conditions can come from bacterial imbalances.

Inflammatory bowel disease, Crohn’s, colon cancer, arthritis and certain disorders of the nervous system are all linked to different balances of bacteria. Those with colon cancer are found to have more disease causing bacteria than those that are healthy. Believe it or not, your gut has loads of nerve endings that send messages to the brain. It’s called the “gut-brain axis.” There are some studies that show a link to conditions like autism, depression and anxiety based on the gut bacteria. Certain type of bacteria are linked to inflammation. People with rheumatoid arthritis often have more of those bacteria.

Exercise can change the mix of bacteria in the gut.

A study done at the University of Illinois found that as little as six weeks of regular exercise could change the makeup of the bacteria in your gut. In this study, they didn’t introduce diet into the mix, but stuck with exercise alone. The study included both thin and obese people with the researchers measuring the microbes at the start. The participants exercised for six weeks, three times a week for 30 to 60 minutes. When the samples were taken at the end of six weeks, the researchers found microbe balances changed, increasing some and decreasing others.

  • The six week exercise study continued by allowing participants to go back to sedentary ways. The microbe balanced returned to pre-exercise levels.
  • Combining health eating habits with regular exercise has an even bigger impact on overall gut health.
  • The study brought attention to an interesting question. Is it the bacteria changes from exercise that brings the health benefits?
  • One reason people often fail at keeping weight off may be that they fail to continue exercise, which can cause gut bacteria to revert back to previous levels and slow metabolism.

Walk Your Way To A Longer Life

Walk Your Way To A Longer Life

If you’re like many people that I meet, you may workout three times a week, but circle the parking lot multiple times to find that perfect parking place that’s closest to the doors of your destination. While working out is extremely important, adding other types of exercise to your daily routine is too. You can even walk your way to a longer life. Consider grocery shopping. Do you grab a cart even though you only have a few items? A basket would do just as well and you’d get more weight lifting exercise in for the day. Everything you do throughout the day can make you healthier or unhealthier. Start focusing on the simple things, too.

Choose to walk 10,000 steps a day.

One study covering 2500 subjects in Australia found that going from a couch potato to an active 10,000 steps a day lowered their mortality risk by as much as 40%. Another study was easier on people. It just requested the participant added an additional 3,000 steps a day. In that study, it lowered the risk of dying sooner by 12 percent! The studies were longer ones, spanning over a period of 15 years. Another study showed that walking 150 minutes a week reduced mortality risk by 20 percent, with reductions in specific areas, too. It lowered the risk of dying from respiratory disease by 30 percent, that of cancer by 9 percent.

Boost your heart health with walking.

Cardiovascular health is also boosted by this simple exercise that should be part of everyone’s day, even people who workout regularly. Why? Because it’s one more notch in the belt of staying healthy. It’s a great addition to a workout program. You can use it for those days away from the gym, but it also can be a simple supplement that you can practice every day. Walking can raise the good cholesterol, help shed pounds and promote circulation.

Find ways to add steps to your day.

It might be as simple as getting a pedometer and registering every walk ensure you boost your habit of walking. Rather than catching driving or catching a cab, a brisk walk for a few blocks not only could extend your life, but boost your circulation and help clear your head. I’m a big fan of pedometers. I think they make exercise more fun, but then, I also like to compete against myself to improve on past records and pedometers help me do that with the tracking. If you ride a bus, walk to the next bus stop or get off a stop early and walk the rest of the way. Look for ways to boost your walk and walk as briskly as you can.

  • Walking can help keep you regular, which also helps lower the risk of colon cancer. Increase your intake of water to get the most benefit. You’ll also help your immune system when you walk.
  • Walking can also help you lose weight, particularly when you do it more frequently on a daily basis.
  • Some people are too intimidated and feel they’re too out of shape to come to the gym. While we welcome everyone, especially those who need help getting in shape, walking can be a good preliminary to starting a workout program. It can build your endurance enough to get you ready for more strenuous exercise.
  • Increase your walking daily. Use the stairs rather than the elevator. Take time from your computer and walk for a few minutes. You’ll be more focused when you return. Take every opportunity, within reason, to walk and you’ll find yourself healthier and more fit.

Exercise And Diet Create Stronger Bones And Teeth

Exercise And Diet Create Stronger Bones And Teeth

No matter what your age, having strong bones and a good teeth is important. You can achieve those two easier by adopting healthy habits. Exercise and diet create stronger bones and teeth for a start. There are many other factors that impact both teeth and bones, but these two factors also affect your overall health, making them a great place to start. It’s long been known that exercise and eating healthy reduce the risk for many serious conditions, so you’ll get double the benefit starting with these. Many of the same nutrients necessary for building bones are also necessary for remineralization of tooth enamel. Again, you get more benefit from eating healthy than just stronger bones and teeth.

Exercise can boost your bone density and slow the depletion of bone mass.

If you were active as a teen and into your 30s, you may be lucky enough to have great bone density. Lots of things affect how much bone loss there is in later life, including genetics, diet and activity level. After 30, the building process slows and the balance shifts to more bone lost than gained. Here’s where exercise and diet are even more important. If you’re younger, in the bone building stage, exercise can boost the amount of bone tissue creating, so even if there’s bone loss, it isn’t as critical. If you’re past 30, exercise and diet can slow the loss of bone and even reverse it. Studies show that weight bearing exercises and strength building exercises can increase bone mass, no matter what your age.

What you eat makes a huge difference.

If you’re chronically soaking your teeth in sugar and acidic foods, expect dental carries and enamel erosion. Sugar is a well-known culprit of tooth decay, but so is starch. These mix with the enzymes in saliva and create an acid that plays havoc on enamel. While dried fruits may be natural, they also are high in sugar and can stick to teeth. Opt for fresh fruits over dried ones. You need calcium, vitamin D and vitamin K2 for strong bones and teeth. Getting adequate and safe exposure to the sun is one way to boost your vitamin D. Eating foods higher in calcium throughout the day is far better than taking a supplement. Eating meats, fermented foods and eggs help. Adding collagen to your diet, which is easily done with bone broth, can also help keep bones and teeth strong.

Adopt some strategies to improve your potential for healthy bones and teeth.

Make sure you walk enough. It might sound way to simple, but walking is a form of weight bearing exercise. If you walk between three and five miles a week, you’ll boost bone building. I like the idea of wearing a pedometer. It not only adds a bit of whimsy to the effort, you can get a good picture of just how far you really do walk. While other aerobic types of exercise, such as bike riding, are good for your cardiovascular system, walking helps increase the bone building process.

  • Include foods high in magnesium and zinc. Magnesium is necessary to convert vitamin D to the form that absorbs calcium. Avocados and nuts can boost magnesium. Zinc boosts bone building. Shrimp, beef, pumpkin seeds and flaxseeds are a good source of zinc.
  • Get the ratio of your intake of Omega3 fatty acids to Omega6 more in line. While the ideal balance is somewhere between 1 omega3 for every 3 to 6 omega6, the average American diet is more in line with a 1 to 25 ratio. Omega3 promotes bone formation and slows bone loss.
  • Yo-yo weight loss or too low of calorie intake also contributes to bone loss. Eating healthier without an extremely low calorie diet, under 1000 to 1200 calories, is the best method of weight loss.
  • Make sure you have adequate protein intake. The bone is made of 50% protein.