Don’t think dairy when it comes to building strong bones, say proponents of the low-acid diet. Focus instead on a diet rich in fruits and vegetables, these nutrition scientists say.
The low-acid diet (also called the alkaline acid diet) has been the subject of scientific debate of late, as doctors and researchers question what, precisely, it takes to keep bones strong. The thinking behind the diet goes like this: Blood is slightly alkaline, with a pH just above 7. If the diet is rich in acids, the body tries to restore alkalinity by eliminating minerals, including potassium, magnesium and calcium, which the blood essentially pulls from the bones.
Following a low-acid diet doesn’t mean avoiding vinegar and citrus fruits. On the contrary, it means not overloading on proteins, which are made up of amino acids that, as the name suggests, are acidic in nature. Low-acid diet adherents point out that because humans did not evolve on a diet heavy in meat and dairy, the modern Western diet, which is rich in animal proteins, may be contributing to illness and disease — including osteoporosis.
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The primary virtue of a low-acid diet may be its emphasis on fruits, vegetables and whole grains, says Joan Salge-Blake, a nutrition professor at Boston University and spokeswoman for the American Dietetic Assn. “A plant-based diet is not only good for bones, it’s good for a lot of other things too,” including lowering the risk of hypertension, stroke and heart disease, she says.
~ Fruits and vegetables, good for the bones? by Elena Conis, in the Los Angeles Times
Here’s a segment from San Francisco’s ABC affiliate last Friday, when Marilu was promoting her appearance for the School Lunch Sound-Off.
Marilu Henner, actress and best-selling author of “Wear Your Life Well,” shares her latest passion with us — healthier lifestyles for children.See the KGO page here.
A healthy immune system is the cornerstone of good health. It neutralizes germs, allergens, and carcinogens. That hard work is your first line of defense against infections, allergic reactions, and cancer.
Build your immune system and boost your health. It’s that easy.
Practice good oral hygiene. That’s brushing and flossing, and seeing your dentist regularly. Gum and mouth infections use a lot of immune system resources, so you’ll see a big return on the few minutes a day to take care of your mouth.
Use antibiotics only when absolutely necessary. Avoid immunosuppressive drugs unless there are no other alternatives left to consider. Take probiotics to replenish the healthy bacteria you’ll lose with antibiotics.
Cut back on sugar. If you need something sweet, have a piece of fresh fruit. The less sugar you eat, the less you’ll want. And the less damage you’ll be doing to your body.
Cut out polyunsaturated vegetable oils and artificially hardened fats. Choose extra-virgin olive oil instead. A rule of thumb – any fat that’s solid at room temperature is probably unhealthy.
Keep moving. Moderate exercise helps keep all your organs, tissues, and systems healthy. It can also help increase natural killer cells, a primary defense against cancer.
Marilu’s dad used to say this ^^^ all the time to stop his six kids from engaging in risky behaviors.
And it’s not just about risky kids’ activities like skateboarding and sliding down banisters. It also involves adult risks like eating junk food, or reaching for one too many alcoholic beverages.
Don’t “accidentally” eat (or drink) all the things that are “accidentally” available to you. Make your health and well-being a conscious choice.
Something a little different this week – meditation.
Just taking a few minutes each day (or several times each day) to turn inward, to focus on whatever you believe in, to offer gratitude for your day is refreshing for your spirit.
Meditation encompasses a lot of different practices and is used by a lot of spiritual disciplines. Don’t get hung up on those details. If it seems “too foreign” you’re over-thinking it.
Just sit down. Take a few slow, deep breaths. Then play the song. Sing along, or just listen. Think about what you want to say “thank you” for.
Actress Marilu Henner Headlines Event Calling for Healthier School Lunches Community Event Invites Students and Parents to Share Concerns and to Call on Congress to Help
WHAT: School Lunch Sound Off!
WHEN: Saturday, Aug. 22, noon to 2 p.m.
WHERE: a.Muse Gallery, 614 Alabama St., San Francisco
SPONSOR: The Physicians Committee for Responsible Medicine
COST: FREE
REGISTRATION: 415-832-9113
From Physician’s Committee for Responsible Medicine (PCRM)
Appropriately planned vegetarian diets are healthful, nutritionally adequate, and provide health benefits in the prevention and treatment of certain diseases and satisfy nutrient needs of infants, children, and adolescents and promote normal growth.
~ American Dietetic Association, position paper on vegetarian diets
To help meet these federal nutrition requirements for school lunches
Contain no more than 30 percent of calories from fat
Contain no more than 10 percent of calories from saturated fat
Provide one-third of the Recommended Daily Allowances for protein, vitamin A, vitamin C, iron, calcium, and calories
Reduce overall sodium and cholesterol
Increase fiber
To boost vitamin and mineral intake
According to a 2002 study in the Archives of Pediatric Adolescent Medicine, teen vegetarians consume more fiber, iron, folate, vitamin A, and vitamin C than their omnivorous peers. That’s particularly significant since, according to the USDA’s 2001 report on children’s diets in the mid-1990s, mean intakes of vitamin A, vitamin E, folate, magnesium, and zinc were all below national dietary standards.
To meet a growing demand
A recent 2005 poll found that 3 percent (approximately 1.4 million) of young people age 8 to 18 identify themselves as vegetarian and, according to a School Nutrition Association 2005 Report, school nutrition professionals have begun to respond to this trend by offering vegetarian options in more than 30 percent of middle and high schools across the country.
From Physician’s Committee for Responsible Medicine (PCRM)
The Facts:
The Centers for Disease Control and Prevention estimates around 18 percent of all children ages 6-19 are obese, and a study in the International Journal of Pediatric Obesity projects nearly half of children in North America will be overweight by 2010.
Overweight adolescents have a 70 percent chance of becoming overweight or obese adults.
Children get too much:
Fat, saturated fat, trans fats, and cholesterol
According to the USDA’s Continuing Survey of Food Intakes, the percentage of children ages 6-19 who exceeded the dietary recommendations was 74% for saturated fat intake and 22% for cholesterol intake.1
Total calories
Sodium
Children ages 6-19 consume an average of 3360 mg sodium daily. The recommended intake is 2000 mg.1
Children don’t get enough:
Fiber
Fruits and vegetables
Dole’s Fruit and Vegetable Update in 1999 reported children ages 6-12 only consumed, on average, 2.4 servings of fruits and vegetables per day.2
Trends in adolescent fruit and vegetable consumption show that as children age their daily intake decreases between early to middle adolescence and even more between middle to late adolescence.3
1. U.S. Department of Agriculture, Agriculture Research Service. 1999. Food and Nutrient Intakes by Children, 1994-1996,1998. Available at: http://www.barc.usda.gov/bhnrc/foodsurvey/home.htm. Accessed February 12, 2007.
2. Dole’s Fruit and Vegetable Update. What America’s Children are Eating. 1999. Available at: http://www.dole5aday.com/Grownups/Facts/G_ExplodingPyramid.jsp?topmenu=3. Accessed February 12, 2007.
3. Larson NI, Neumark-Sztainer D, Hannan PJ, MStat, Story M. Trends in Adolescent Fruit and Vegetable Consumption, 1999-2004. Am J Prev Med 2007;32(2).
One of the best ways to reduce stress is to get moving.
Stress tightens us up, curls us in on ourselves.
Movement helps release the tension, and brings flexibility and fluidity.
Whenever you feel stressed out, take a quick break – seriously, most songs are under 5 minutes. Do a little stretching, or march in place, or go for an all-out wild-monkey dance. (If anyone is watching, they’ll just have a good laugh, and that will help reduce their stress, too.)
