 Posted 31/03/2010 09:32:38
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| I am trying to improve my diet, in particular I would like to improve the alkaline content. I have been very much the meat and 2 veg eater, I have eaten a lot of wholemeal bread and have a sweet tooth. I am really struggling in my attempts to eat more veg. I have tried making it meat and 3 veg and try to eat salad but after 49 years of my comfort food it is hard to change. Does anyone have any ideas please. I have recently stopped taking Alendonic acid as I was scared about it and I know I must make improvements in my diet and lifestyle and KEEP THEM UP. The last bit is the hardest. I do excerise more and do eat better but then it all slides again. What do you do and how do you keep motivated. Is anyone interested in a thread on here to support each other in our efforts to improve bone health through exercise and improved diet? I do exercise, I do have ideas, I am not lazy, I just feel so alone in this struggle with my bones. I was trying to have a brisk walk everyday but have let that slide over the last week or so. I am still trying to eat more veg but am really in need of ideas. If anyone has any recipes or ideas (non dairy) I would love to read them. If anyone wants to post excerise ideas or a log of their exercise every few days I would be very interested. I am hoping it will inspire me.
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Posted 31/03/2010 12:52:43
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I'm interested in a thread on here to improve diet but my exersise thing is very limited due to Coccydinia and other health probs. I know I should walk more and feel I should set myself a definate time for walking each day even if it is only 10 minutes! It would be better than nothing. I'm good on fresh frit and veg. have increased my milk amount to 1 pt a day. (treat myself with a 1/2 pint hot choc drink in afternoon.) Those exersises for osteoporosis on another posting are out for me as it makes my coccyx pain a lot worse.
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Posted 31/03/2010 14:19:16
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Hi Margie,
Have a look at some of the older threads, there's some on exercise that I've posted - I won't post them again because that would be boring for others who've already read them, but click here for the thread about the weight lifting technique that I do. I do this twice a week at the gym. I also walk a few miles every day and do gentle exercises on a vibration platform three times a week. I know some other people do Tai Chi for osteoporosis - in fact I have a DVD of Tai Chi for osteoporosis but it would be too much for me to do that as well !
Regarding diet - I try and keep to an alkaline diet. I also have diabetes so I definitely cannot eat high carbohydrate foods like bread, cereals or desserts so it's easy for me to avoid those as I don't want to feel ill from my diabetes. The bread, cereals and desserts would be very acid loading so that's a whole lot of acid foods out of my way. I don't eat dairy either as I'm intolerant to it. I eat lots of protein foods: meat, fish and eggs, for breakfast, lunch and supper, which though acid are good for bones which have a protein matrix, but I balance them out by eating a lot of alkaline loaded foods ie veggies which are also calcium loaded, I eat a lot of kale, cabbage, okra, cauliflower, broccoli, chicory. I have veggies with my breakfast, lunch, supper and for snacks. I also eat nuts such as almonds which are alkaline. I keep my cooking simple as having cooked breakfast, lunch and supper and cooking other things for my dh and son means a lot of cooking so I generally either fry or grill - I do a lot of stir frying. I use organic coconut oil as it is a very heart healthy fat. I buy good quality ingredients, mostly organic where possible - organic foods also taste better so don't need fancy recipes.
My motivation to keep to all this is simply fear - fear of getting bone fractures because of the osteoporosis and fear of diabetic complications because of the diabetes.
Osteoporosis - Strontium Ranelate, Dekristol vitamin D3 20,000 IU/week, weight lifting, walking and vibration platform exercise, alkaline loaded diet, vitamin K2 MK-7 100mcg/d, K2 MK-4 5mg/d. Diabetes - Repaglinide, low carb diet and exercise. Congenital heart defect - Omacor and CoQ10
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Posted 31/03/2010 22:25:07
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| April I go away after work tomorrow until Tuesday but I am happy to post from Wednesday onwards to say if I have managaed a walk each day. Would it help you to think someone else is trying to fit a walk in even on the days they don't feel like it? I'll try to start tomorrow by parking my car before I reach work and walking some of the way and will report back. I 'll try to eat less of the bread and puddings and up my veg intake. Margie
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Posted 31/03/2010 22:41:36
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| Annabel Thank you for a lot of useful info. When I get home after Easter I will try to get the book and start the slow weight lifting. I have increased my intake of pulses to try to improve the protein in my lunch and have been enjoying some salads with these. Do you mind if I ask what vegetables you have at breakfast time? I usually have porridge, I am happy to try other things but I admit I can't think what veg would be eaten at breakfast apart from mushrooms and tomatoes. I realise I have a lot to learn and would be glad of any ideas. Your motivation is of course correct, I need to be more disciplined. I am lucky enough to feel well and it is easy to forget I have this hidden complication which left unchallenged could cause so much pain and disability. Thank you again Margie
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Posted 01/04/2010 07:37:14
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Hi Margie,
I have either kale or cabbage (with a can of sardines) for breakfast - both very alkaline forming and high in calcium...and other vitamins and minerals. I know it's not a conventional breakfast at all 
You know porridge is acid forming and the phytates in it inhibit the absorption of calcium !
I feel very well ! I've never felt better in my life, my motivation is driven by fear only. I've never felt ill, but because of these lifestyle changes, the exercise and diet, which I've now been following for nearly three years, my overall health has become fantastic.
PS - just started a new thread about alkaline/acid forming foods in this section of the forum.
Osteoporosis - Strontium Ranelate, Dekristol vitamin D3 20,000 IU/week, weight lifting, walking and vibration platform exercise, alkaline loaded diet, vitamin K2 MK-7 100mcg/d, K2 MK-4 5mg/d. Diabetes - Repaglinide, low carb diet and exercise. Congenital heart defect - Omacor and CoQ10
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Posted 01/04/2010 10:09:02
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| Good thread for motivating & sharing tips Newly diagnosed I've not changed my diet/routine a great deal yet but I've bought the Slow Burn book recommended by Annabel & have just started doing the at-home exercises. I've also started working out on our multigym. I'm doing a bit of step aerobics and can often be found on the bottom stair going up & down, bit like a stuck record We have two large dogs so I walk a lot anyway but I've even upped that! Dogs aren't complaining I may include a bit of slow jogging, my OH runs so I have some encouragement at home. I did used to run with the dogs in harness with them attached to me by a special belt but I stopped when I got my diagnosis a few weeks ago incase it was detrimental to my lower back, where the belt sits. GP says should be ok but I'm going to hold fire on that one until after I've had my first appointment with the rheumatologist later this month. I have increased my intake of fish, almonds, fruit & veg. I drink mostly decaf coffee & tea, very little alcohol & I'm trying to drink more water. Can't get away with Green Tea at all! Looking forward to hearing how everyone is doing ps not sure I could manage your cabbage & sardine breakfast Annabel. Imagine trying to order that one if you were away from home
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Posted 01/04/2010 14:20:39
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| Thank you for your posts Annabel and Susan and the new thread Annabel. I have so much to learn but I am starting to feel more positive For breakfast this morning I ate a bowl of fresh fruit chopped and sprinkled with raisins and pumpkin seeds. I am trying to move away from my comforting starch, anyway I enjoyed that this morning and will try it again. I will try Annabels' sardines and cabbage when I return from my Easter visit to relatives. Any other suggestions will be most welcome. I like sardines but I know I won't be able to face them every day. I realise I will need to change from my usual of porridge or Fruit and fibre and I am stuck for ideas. I realise toast , pancakes etc will be no better. I have had 2 short walks this morning and I know I will be dog walking twice a day whilst I am away. I will log on next Wednesday to give an update and start scanning recipe books for new ideas.
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Posted 05/04/2010 12:58:18
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Hi Margie,
Try juicing once a day........it's a great way of getting lots of green veg. and fruit! Good luck. B'dette
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Posted 05/04/2010 23:23:49
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| Been away from Computer for a few days. But have been walking in statley Home gardens on 4th and 5th April. On 6th. will be in town so a bit of usual walking then. Will look up Alkaline foods very soon and check out books recommended.
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