Exercise in any form - mild, moderate or intense - is good for you and can help reduce the risk of disease and keep the heart healthy.
But when it comes to strengthening bones, milder forms of activity may not be enough.
Thirty-eight men and 46 women, ages 55 to 75 years, all of whom were generally healthy but didn’t exercise regularly, were recruited to help determine the link between physical activity and bone strength.
Researchers concluded that neither overall aerobic fitness nor mild physical activity had a significant effect on bone density. Greater muscle strength, however, was associated with stronger bones.
''Although some activity may be better than none at all for certain aspects of health, like heart health, milder forms of activity may not be sufficient to hold off or attenuate the age-related decline in bone,'' says lead researcher Dr. Kerry J. Stewart of Johns Hopkins University School of Medicine in Baltimore, Maryland.
But when it comes to strengthening bones, milder forms of activity may not be enough.
Thirty-eight men and 46 women, ages 55 to 75 years, all of whom were generally healthy but didn’t exercise regularly, were recruited to help determine the link between physical activity and bone strength.
Researchers concluded that neither overall aerobic fitness nor mild physical activity had a significant effect on bone density. Greater muscle strength, however, was associated with stronger bones.
''Although some activity may be better than none at all for certain aspects of health, like heart health, milder forms of activity may not be sufficient to hold off or attenuate the age-related decline in bone,'' says lead researcher Dr. Kerry J. Stewart of Johns Hopkins University School of Medicine in Baltimore, Maryland.
Food Combining
The basics
- Upside
- Downside
- Is It for You?
- Sample Menu
- Our Nutritionist Says
- iVillagers Say
Reviewed By:
Food combining basics
Food Combining DietThe idea is that when foods are combined inappropriately, they cannot be absorbed from the intestinal tract. Weight gain is a result of eating patterns, not excess calorie intake.
The food combining diet is based on the chemistry of digestion. According to its advocates, when starches and proteins are combined in meals, they work against each other and cause the digestion process to slow down. This means that not all the nutrients in the food are digested, potentially leading to gastrointestinal problems and weight gain.
The food combining diet is based on the following rules:
*
Protein (e.g., meats, nuts, beans) and starches (e.g., bread, pasta, potatoes) should not be combined in meals.
*
In each meal, either a protein or a starch should be combined with a vegetable.
*
Fruits should never be combined with other foods.
In the food combining diet, 70 percent of the foods allowed are fruits and vegetables and the other 30 percent consist of one or two servings of starch such as rice or pasta and minimum amounts of animal protein. Dairy products are prohibited.
Variations of this diet have been around since the early 20th century and have been courting controversy ever since.
Upside of Food Combining
*
Eating more fruits and vegetables is highly encouraged by most health authorities.
*
Meals that follow this diet have the potential to be lower in calories. Because some proteins and starches are high in calories, restricting your meal to only one of these food types might mean ingesting fewer calories.
*
Weight loss may occur rapidly because of the limits on types of foods allowed (e.g., dairy products, processed foods).
Downside of Food Combining
*
You might find that you'll miss the traditional "meat and potato" meal. With this diet, you can say goodbye to spaghetti and meat sauce, Asian stir-fry with noodles, and chicken and rice.
*
This diet can be deficient in many nutrients if people don't make sure that they eat a balanced diet. Nutrients that could drop off the radar include protein, calcium, zinc, and vitamins D and B12.
*
The concept of food combining is controversial. In fact, there is plenty of evidence to show that combining foods in the same meal actually enhances the absorption of nutrients. For example, eating oranges (high in vitamin C) with steak has been shown to increase the absorption of iron from that meal.
Is Food Combining For You?
This chart can help you see how food combining fits your goals and lifestyle concerns.
Duration Indefinite
Restaurants Yes
Alcohol No
Caffeine No
Special Foods No
Family Friendly Yes, although meals should be suitably balanced for
children
Vegetarian Friendly Yes
Sample Food Combining Menu
The essence of a food combining meal plan is ensure that starches and proteins should never be combined in the same meal. Here is a sample meal plan for a Food Combining diet:
Breakfast:
*
Two slices of toast with butter and shredded cheddar cheese
*
Cup of herbal tea
Lunch:
*
Baked potato with sour cream and chives
Dinner:
*
Broiled salmon with three-bean salad
*
Small glass of red wine
Snacks:
*
Tropical fruit salad: pineapple, mango, raspberry and kiwi
Lynn Grieger, RD on Food Combining
The concept of food combining is largely bunk. With this plan, it's hard to eat a balanced diet, and you might find that the only reason you lose weight is lack of calories.
iVillagers on Food Combining
"I love this diet. I lost 12 pounds almost right away. I had energy and eating out was pretty easy. This is a plan you can easily follow for the rest of your life -- it's not a one-time shot. I give it five stars!" -- iVillagerdana01
"I'm a training to be a State Registered Dietitian and there is no scientific evidence to back up any of this diet's claims. The diet is unbalanced nutritionally and can lead to nutritional deficiencies." -- An iVillager
- Upside
- Downside
- Is It for You?
- Sample Menu
- Our Nutritionist Says
- iVillagers Say
Reviewed By:
Food combining basics
Food Combining DietThe idea is that when foods are combined inappropriately, they cannot be absorbed from the intestinal tract. Weight gain is a result of eating patterns, not excess calorie intake.
The food combining diet is based on the chemistry of digestion. According to its advocates, when starches and proteins are combined in meals, they work against each other and cause the digestion process to slow down. This means that not all the nutrients in the food are digested, potentially leading to gastrointestinal problems and weight gain.
The food combining diet is based on the following rules:
*
Protein (e.g., meats, nuts, beans) and starches (e.g., bread, pasta, potatoes) should not be combined in meals.
*
In each meal, either a protein or a starch should be combined with a vegetable.
*
Fruits should never be combined with other foods.
In the food combining diet, 70 percent of the foods allowed are fruits and vegetables and the other 30 percent consist of one or two servings of starch such as rice or pasta and minimum amounts of animal protein. Dairy products are prohibited.
Variations of this diet have been around since the early 20th century and have been courting controversy ever since.
Upside of Food Combining
*
Eating more fruits and vegetables is highly encouraged by most health authorities.
*
Meals that follow this diet have the potential to be lower in calories. Because some proteins and starches are high in calories, restricting your meal to only one of these food types might mean ingesting fewer calories.
*
Weight loss may occur rapidly because of the limits on types of foods allowed (e.g., dairy products, processed foods).
Downside of Food Combining
*
You might find that you'll miss the traditional "meat and potato" meal. With this diet, you can say goodbye to spaghetti and meat sauce, Asian stir-fry with noodles, and chicken and rice.
*
This diet can be deficient in many nutrients if people don't make sure that they eat a balanced diet. Nutrients that could drop off the radar include protein, calcium, zinc, and vitamins D and B12.
*
The concept of food combining is controversial. In fact, there is plenty of evidence to show that combining foods in the same meal actually enhances the absorption of nutrients. For example, eating oranges (high in vitamin C) with steak has been shown to increase the absorption of iron from that meal.
Is Food Combining For You?
This chart can help you see how food combining fits your goals and lifestyle concerns.
Duration Indefinite
Restaurants Yes
Alcohol No
Caffeine No
Special Foods No
Family Friendly Yes, although meals should be suitably balanced for
children
Vegetarian Friendly Yes
Sample Food Combining Menu
The essence of a food combining meal plan is ensure that starches and proteins should never be combined in the same meal. Here is a sample meal plan for a Food Combining diet:
Breakfast:
*
Two slices of toast with butter and shredded cheddar cheese
*
Cup of herbal tea
Lunch:
*
Baked potato with sour cream and chives
Dinner:
*
Broiled salmon with three-bean salad
*
Small glass of red wine
Snacks:
*
Tropical fruit salad: pineapple, mango, raspberry and kiwi
Lynn Grieger, RD on Food Combining
The concept of food combining is largely bunk. With this plan, it's hard to eat a balanced diet, and you might find that the only reason you lose weight is lack of calories.
iVillagers on Food Combining
"I love this diet. I lost 12 pounds almost right away. I had energy and eating out was pretty easy. This is a plan you can easily follow for the rest of your life -- it's not a one-time shot. I give it five stars!" -- iVillagerdana01
"I'm a training to be a State Registered Dietitian and there is no scientific evidence to back up any of this diet's claims. The diet is unbalanced nutritionally and can lead to nutritional deficiencies." -- An iVillager
