I remember the first strength training class I taught back in the 80s and how some men wondered what the heck a class filled with 99.9% women was doing lifting weights. At the time I had read how stronger muscles created stronger bones and it all made a lot of sense. In fact, every time a muscle is forced to work against resistance, it tugs on the related bones and causes them to also grow stronger. There used to be this idea that bones got old. Bones do NOT get old from age. In fact, like muscles, they get old from lack of use! Studying old school farmers, we learned that their bones would continue to grow stronger and more dense from years of tending the fields. As we know there are foods that also helps our bones get and stay strong. While milk and dairy are the ones we grow up learning about, there is a lot of controversy over these products as many studies prove that when we drink cow’s milk, it actually stimulates our bodies to leak calcium back out of our bones. Confusing, I know. I have come to believe that we absorb much more calcium, without leaking any, by consuming dark, leafy green vegetables like spinach, kale, swiss chard, and romaine. Yesterday I learned that we can (and should) add those wrinkly little prunes to this list and our diets. In a study done by a team of state university researchers from Florida and Oklahoma, postmenopausal women given 10 dried plums a day for a year (vs. the group given dried apples) wound up with significantly denser bones in their spines and forearms than the apple eaters. This is because the prunes slowed the rate of bone breakdown, which does start to speed up as we age. A recent lab study showed that eating those poor, misunderstood, purple guys could restore bone mass after is has already
occurred, too. Compared to figs, dates, strawberries and raisins, one researcher noted that “none come anywhere close to producing the effect on bones that prunes do.”
For those of you inquiring about SilverSneakers at Bally Total Fitness…it’s over. All Bally members in Florida are now LA Fitness members. Here in Coral Springs, that means they will be closing the gym on Riverside and sending members up the street to the already existing LA Fitness facility, across the street from The Walk. Unfortunately for the SilverSneakers students, there is NO SS program at LA Fit and you will need to find a new facility. We still have room for you down at Tamarac Fitness Center and our program is running really smoothly with 8 classes specifically for you and several others early morning classes that are also appropriate for many of you.
Biggest Loser tonight find the remaining contestants going home and ALL the contestants competing in a marathon that may give an already eliminated contestants a spot in the finals if her or she can pull off the big win. Next week—the finale. As of this moment, it’s anyone’s game to win. Sadly, I don’t see Ramon as a speed runner. Just saying…
Make it a terrific Tuesday and don’t forget to take regular breaks away from your computer!
- Prunes make your bones strong (scienceblog.com)
- The Misunderstood Prune: 10 Recipes, Sweet & Savory (thekitchn.com)