28 May Healthy day tip – Bone health, Sausage, pepper with potato medley and Gout
It’s a fact of adult aging that more years mean less bone. Keeping bones dense and out of the “fracture zone” depends on three things: (1) your starting bone mass; (2) your habits that slow bone loss; and (3) osteoporosis risks you can’t control.
Anyone past age 65 is at risk for osteoporosis. Your risk goes up—even sooner—if any of these describe you: family history of fractures or osteoporosis, female, Caucasian or Asian, underweight or small-framed, early menopause, chronic low calcium intake, smoker, inac-tive, heavy drinker of alcoholic beverages. High doses of thyroid medication or prolonged use of cortisone medications increase the risk, too. Although women’s risk is higher, 20 percent of hip fractures happen in men.
During May, Osteoporosis Prevention Month and beyond, bone up!
• Cut your calcium deficit.Eat enough calcium-rich foods to hit the guideline: 1,000 milligrams daily for adults to age 50; 1,200 milligrams daily after that.
• Get enough vitamin D.It helps your body absorb calcium efficiently. Most milk has it. Take a supplement with vitamin D if you get calcium elsewhere.
• Exercise for bone health.Weight-bearing activity, done standing up, builds bones.
• Schedule a bone density scan if you’re high risk.
Sausage, pepper with potato medley
Prep: 10 minutes Cook: 21 to 26 minutes Serves: 4 to 5
If you have a craving for potatoes, here’s one way to cook them fast. Team them up with sausage slices (use the light varieties for less fat) and red and green pepper strips for an appealing entrée.
1½ pounds fully cooked Polish kielbasa sausage
2 medium onions, quartered and sliced
5 medium baking potatoes, peeled and diced
1/3 cup water
½ teaspoon salt
1 red bell pepper, cut into thin 1-inch-long strips
1 green bell pepper, cut into thin 1-inch long strips
¼ teaspoon pepper
1.Cut sausage into ½-inch diagonal slices.
2. In a 10- to 12-inch skillet, cook sausage and onions over medium-high heat, stirring often, until onions are golden, 6 to 8 minutes. Drain off any excess fat that accumulates.
3. Stir in potatoes, water, and salt. Heat to boiling. Reduce heat to medium, cover, and cook 10 minutes.
4. Stir in red and green peppers. Cook, covered, over medium heat, 5 to 8 minutes, or until potatoes are tender. Season with pepper.
Fasting for Gout
For an acute attack of gout, there is no better remedy than a fast.
The patient should undertake a fast for five to seven days on orange juice and water. Sometimes the condition may worsen in the early stages of fasting when uric acid, dissolved by juices, is thrown into the bloodstream for elimination. This usually clears up if fasting is continued. In severe cases, it is advisable to undertake a series of short fasts for three days or so rather than one long fast. A warm water enema should be used daily during the period of fasting to cleanse the bowels.
After the acute symptoms of gout have subsided, the patient may adopt an all-fruit diet for a further three or four days. In this regimen, he should have three meals a day of juicy fruits such as grapes, apples, pears, peaches, oranges and pineapple. After the all-fruit diet, the patient may gradually embark upon the following diet:
* Breakfast: Fruits such as oranges, apples, figs, apricot, mangoes, whole wheat bread or dalia and milk or buttermilk.
* Lunch: Steamed vegetables such as lettuce, beets, celery, watercress, turnips, squash, carrots, tomatoes, cabbage and potatoes, chapattis of whole wheat flour, cottage cheese and butter-milk.
* Dinner: Sprouts such as alfalfa and mung beans, a good-sized salad of raw vegetables such as carrots, cabbage, and tomatoes, and also whole wheat bread and butter.