May 14, 2022
Osteopenia, No Way I Told My Doctor
Osteopenia, No Way I Told My Doctor
On my annual routine visit to my family doctor she informed me that at my age (over 50) I really needed to get a 2nd bone mineral density (BMD) test. I took her advice and then learned that I had a condition called osteopenia. I didn’t think it was a big deal until my doctor told me that it could develop into osteoporosis.
There is no way I wanted that disease, so I began to research osteopenia. In the beginning of my research, I learned there is no safe way to rebuild our bones so it was essential to learn how to prevent this condition from developing into osteoporosis. I learned that I could decrease my chances of advancing my condition to osteoporosis through diet and lifestyle.
Some of the minerals and vitamins that help with bone health are calcium, vitamin D, magnesium, and vitamin K, and I learned that most people do not get enough of these specific minerals and vitamins in their diet.
Foods To Be Incorporated Into Your Diet
Some of my favorite foods that promote stronger bone health are: spinach, mushrooms, broccoli, cauliflower, cilantro, kiwis, parsley, romaine lettuce, salmon, tomatoes, sardines, peppers, cashews, and walnuts. There are plenty of others like Kale for instance… I'm not a fan but you can find some great recipes for kale here.
I’ve included my favorite smoothie in this blog which is filled with loads of the nutrients needed to promote bone health.
Be mindful as there are also certain foods that should be avoided that are detrimental to bone health.
Foods to Avoid
Soft Drinks: A high consumption of soft drinks has been found to affect the BMD in post menopausal women*. It’s best to switch to water! The sugar alone in these drinks should be enough to consider cutting down and eventually eliminating soft drinks from your diet. (Osteoporosis is also found in men.**)
Processed Foods: Most processed foods will contain sugar, fat, and salt all to create the beautiful sensation in your mouth to eat more. Don’t be fooled, manufacturers will use what they call the ‘bliss point’ to keep you munching away. See more information from Wikipedia here and search for the word drawbacks on the page.
Salt: Increased intake of salt in one’s diet has been found to directly increase bone resorption (the process of the breaking down of bone). Osteopenia develops when the bone is not being replaced at the same rate as it is being resorbed in our bodies.
Alcohol: When alcohol is consumed in excess, it tends to hinder the effectiveness of the calcium in the bones, and it can also inhibit the production of the vital Vitamin D needed for absorbing calcium.
Cigarette Smoking: The effects of cigarette smoking and osteoporosis have been studied and the results are that cigarette smoking will increase bone loss significantly.
Vitamin A supplements: Oral supplements of Vitamin A that exceed 10 mg a day have been found to cause bone thinning. Vitamin A is a fat-soluble vitamin and fat soluble vitamins are stored in our fat and then distributed via our bloodstream as needed. We can usually get enough Vitamin A from our foods without any supplements of Vitamin A.
Why You Should Get a Bone Scan
There are no outward signs or symptoms that indicate Osteopenia. The only way to find out if you have osteopenia is with a harmless bone scan. You can find out more about bone scans here: https://www.bones.nih.gov/health-info/bone/bone-health/bone-mass-measure
Why I Share this Information
I am currently a student at the Academy of Culinary Nutrition where I am learning about, what else, nutrition! At the Academy we were introduced to a website for researching called PubMed, “PubMed® comprises more than 34 million citations for biomedical literature from MEDLINE, life science journals, and online books” and I highly recommend to use PubMed for your research if I’ve intrigued you enough to do so, and I hope I have.
To read further on osteopenia and osteoporosis go here: https://www.healthline.com/health/osteoarthritis/osteopenia-vs-osteoporosis#risk-factors
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* Post-menopausal women are more likely to get Osteoporosis because they have a natural drop in levels of estrogen which negatively effects the process of rebuilding bone.
** “Osteoporosis is four times more common in women than in men, but some evidence indicates that men tend to have more osteoporosis-related complications.” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5380170/
Yummy Energy Smoothie
Recipe by: Terri P Williams
Prep: 10 minutes
Cook: 0
Serves: 2
Ingredients:
1/2 cup of coconut milk
4 ice cubes
1 cup spinach
1 bunch of parsley, cut a few times and you can include the stems
2 stalks of celery, chopped in 1” pieces
1 medium red tomato, cut in quarters
1 avocado, remove the stone and skin
1 kiwi
3 prunes
1 medium sized zucchini chopped in 1” pieces
1 tbls of coconut oil
¼ cup of chia seeds
½ cup of chopped walnuts
Instructions:
Add all of your ingredients to your blender beginning with the coconut milk and ice cubes and then go down the list adding one by one. Blend in smoothie mode until well blended. Pour into your glasses and serve.
All American
All American shines the light on darkness in our world of racism and differences.
I began watching All American a few months ago and only made it through 20 minutes. Then, one day a couple of weeks ago it showed up on my Netflix channel again and I took another look.
…ended up watching 4 episodes that first night.
Getting hooked on another Netflix series is an easy thing to do when you enjoy movies and good acting! The actors are top notch which is one of the reasons I continue to watch. I’m in season 3 today.
After a week, the show began to affect me. The show has some deep meanings - some villains like most shows. Almost stopped watching but continued, and I’m glad I did.
This show has also affected me in ways that have made it easier for me to ask for forgiveness when needed and to accept others as themselves w/o judging them.
I’ve learned more about relationships, integrity, forgiveness, asking for forgiveness, and mending broken relationships watching this series.
That’s the main reason I continue to watch. Plus the storyline is interesting and it’s inspired by real events.
My father taught us right from wrong, as most fathers and mothers do. My father shared a story with us about one of the jobs he interviewed for back in the early 60’s.
The interview took place on the phone. My father was asked about blacks in the workplace and if he would have a problem working for a black man who would be his supervisor. (I don’t remember the exact story from my father, so I am ad libbing.)
My father explained that he had no issues with black people and that would not be a problem. Remember, this is the 1960’s. I’m sure today in an interview such a question could not be asked; however, back then it was not illegal to ask such a question in an interview.
My father was given the opportunity to have a one-on-one interview. He met with the man who interviewed him on the phone and to his surprise it was a black man. My father was hired and this man was his supervisor.
The main difference, if I had to state one, between a black man and a white man is the color of their skin.
But I’ve learned over my years there are many more. In my humble opinion, the white man does his best to keep blacks:
Uneducated
In their own neighborhoods
Fresh vegetables and fruit lacking in their local grocery stores
Many, and I mean many, fast-food restaurants in their neighborhoods.
… and those are just a few things that come to my mind when I think of all the injustices and differences between blacks and whites.
If you get a chance to watch this series on Netflix, take it.
All American is inspired by true events - ”The story being told in “All American” is actually based on the real life story of NFL linebacker and Super Bowl champion Spencer Paysinger. Paysinger grew up in the rough neighborhood South Central Los Angeles, California, but played high school football at the extremely affluent Beverly Hills High School. Nov 23, 2021”
Hello My Name is Doris
This was just a fun and cute movie. I enjoyed it. … and who doesn’t like Sally Field.
Tig
I love comedy and Tig’s documentary is inspiring and heartfelt. Loved this!
Mr. Marshall
I love movies based on true stories and Mr. Marshall doesn’t disappoint.
Blue Jay
I love sleeper movies the best… hidden gems… movies you had no idea existed, and when you watch you ask, ‘Why wasn’t this a must-see?” Blue Jay is one of those. Romantic, funny, and the acting is real. Mark Duplass and Sarah Paulson fit their roles perfectly.
The Best of Enemies
This was a difficult movie to ‘begin’ to watch. Klansman- not something you want to learn about. Set in 1971, it is based on a true story about Ann Atwater and CP Ellis - and my new word for today “Charrette.” Meaning: a meeting in which all stakeholders in a project attempt to resolve conflicts and map solutions. Very good acting and held my attention till the end.
One Night in Miami
Powerful, poignant, emotional, and different. Just watch it, listen, and learn.
The Healer
I started watching this movie awhile back but only for 15 min. Today it popped up on Netflix as a movie I hadn’t finished. A feel good movie all around. Loved it…and after watching it, I felt happy, joy, love, and comfort. It’s a fun, feel good movie and hope you watch and find the joy as I did.
Indian Horse
The movies that draw my undivided attention are based on true events. The novel Indian Horse written by Richard Wagamese was made into a movie now on Netflix.
I’ve always said, “You never know how a person was raised, what their environment was like, or what they are going through present day.” This is why it’s easy for me to like other people w/o judgement.
This movie portrays the lasting damage an environment can have on a person’s life.
I did not know there were Residential Schools for indigenous people in Canada let alone that they existed from the 1800s until 1996! Yes, 1996.
In 2008, the Canadian Government issued an apology and set up a Truth and Reconciliation Commission to document the truth.
This truth needs to be shared. Please share…
Justine
There was one defining moment for me in this film.
No expectations when I watch a film.
I enjoyed the movie … It won’t win any Oscars, but I recommend watching.
Long Time Coming
Segregation…Baseball…Integration…1955.
Segregation…Baseball…Integration…1955. Powerful movie on Netflix. We need to learn to love one another. Living in a world where there is no hate seems far fetched. Today is May 18, 2019. Surround yourself with positive, loving, happy, joyous, fun, and harmonious people...
Isn't It Romantic
Laughing out loud funny. For me anyway. Rebel Wilson is a gem in this one. I’ve not heard of Rebel until this movie. Hoping she makes more movies this funny, fabulously hysterical, enjoyable, and incredibly a fun get-out-of-reality movie to take your mind off any problems or bad day you might be having!
Go see it.
Adam Devine is another funny character and some good acting on his part. Enjoyed watching him on the big screen.
Liam Hemsworth plays the part of the romantic and his character is inviting...whatever that means.
The Hate You Give
It's Easy To Be Me
It's easy to be me... and not so easy.
There is a lot of detailed information on line these days! …and not only information, but people’s lives!
If I watch an editorial or documentary about a person who has used their life in a meaningful way, I can’t help but reflect on my life. What have I done that is so fascinating?
Well, not much compared to say: Tinker Hatfield, Bjarke Ingels, Paula Scher.
I believe knowing what you enjoy and developing that skill or craft during your years makes you the person you become. I’ve been searching for a purpose in my life and have yet to find it. In the early 90’s, when I learned about vision statements and purpose and strategy and goals, I began to search for my vision and purpose. My mentor at the time said, “You seem to be struggling with this, and you don’t need to have your purpose today or tomorrow – it could be years.” Maybe that’s why I am still searching.
Maybe for now just making sure those around me are having fun is enough.