1. MAKE SURE YOU AREEQUESBFIT IN A CALORIC DEFICIT OF 500 CALORIES PER DAY
2. DO YOUR BEST TO EAT YOUR IDEAL BODY WEIGHT IN PROTEIN GRAMS I.E. 200LBS = 200 GRAMS
3. WORK OUT 4-5X A WEEK TO BURN AT LEAST 500 CALORIES PER SESSION
Never listen to FEAR. You must overcome fear if you expect to make anything happen in life. https://www.instagram.com/reel/CiWJO0YJEOq/?igshid=MDJmNzVkMjY=
This two-week program should help you conquer mental blocks, and help you win “The Battle of the Bulge”
REMINDER: This blog is not a substitute for sound medical advice. Please consult your Primary Care Provider.
DAY 0 – INTRODUCTION OF HABIT (SUNDAY)
Habit Challenge: Record what you eat
For the next two weeks, I challenge you to ‘record what you eat’.
There is a lot of value in the actual act of recording what you eat.
It’s a behavior that truly takes seconds to minutes a day to do, but each
and every time you pull out your app or diary, you remind yourself of your
healthy living desires and strategies.
It’s through regular and conscious effects and reminders that new habits
are formed, and any behavior that helps you to keep your goals and
intentions at the forefront of your busy mind is a good one.
The point of this habit is change.
A food diary is
simply a source of information to help inform your decisions, as well as
an incredibly powerful habit-building tool. So this is not a calorie counting
habit.
Recording what you eat isn’t meant to replace your dietary strategy;
it’s there to supplement it. Whether you’ve been intermittently fasting,
following a Paleo or low-carb plan, or even just doing your own thing, food
logging, regardless of its imperfections, oversights, and shortcomings, may
be just the thing you need to figure out why you might be stuck.
How can I personalize this habit?
Choose how often you feel comfortable writing down what you eat. Is it for
just one meal a day? Two? Just the snacks? Or all meals? Any amount will
do. Choose how you’ll write down what you eat. On a paper journal? In your
progress log? On a food logging app? You won’t have to share any of your
notes. They’re only for you.
The You Are What You Eat Program
How can I make this habit easy?
The first step is to scale the habit to something you are 90-100% confident
you can do for 6 days of the week. You might want to track specific meals
(just breakfasts, lunches, or dinners), or decide that journaling on paper is
easier than an app for you.
Have one day off per week from completing the habit.
This is very important: whatever you pick, it should only take you one to
two minutes to complete each day.
What can I piggyback off of?
Look for an event you can use as a reminder to write down what you eat:
after your morning coffee, getting to work, after your workout, getting
home from work, when an alarm goes off on your phone, whatever you
want. Just pick a pre-existing habit to use as your reminder.
TO DO: Create your personal version of the habit to commit to this
challenge!
Here’s a template:
I am 90-100% confident that I will [insert habit] for 6 days a week after I
[insert what you’re going to piggyback off of].
Here’s an example:
I am 90-100% confident that I will record what I eat on paper for 6 days per
week after I finish my last meal of the day.
P.S. Don’t worry about making this perfect. We’ll help you adjust.
The You Are What You Eat Program
DAY 1 – START OF HABIT REVIEW (MONDAY)
How was Day 1? Did you complete a personalized version of the habit?
Today, after completing your habit for the first time, I want you to answer
these two questions:
For any and all assistance with programs like this, hit us up today!!
halcyonfitnessgroup@gmail.com
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In our world today, there’s obviously trouble, trials, and tribulations. We have runaway inflation, the remnants of a pandemic, wars, rumors of wars, all assorted types of things. To paraphrase Dickens, “It was the best of times, and it was the worst of times”. With Earth Day being this week, with all the things going on globally, and in our own lives as well, don’t you think that we all can use a fresh perspective, a jolt of confidence and inspiration?
In many faiths, the faithful are told to be courageous, have a good attitude, and to expect the best from themselves and from life. In this vein, I am asking the same from all of you today. For those of us who are working, making good money, having a family, in relatively good health, having someone who cares about you, these are great things that we all take for granted. Being born in the free world, as free people, freeborn men and women, that is something to take into consideration. With our planet being in chaos and in turmoil, we, the keepers and stewards of the Earth, can certainly do a better job of preserving, and obviously making the Earth we care about a better place.
While all those things are great, sound great, and look great as a mental to-do list. How’s things on the inside? Certainly a lot of us are feeling depressed. According to recent studies, upwards of around 90% of everyone on Earth are unhappy. People are depressed these days, and who can blame them. Not a lot of good news to go around. Is there something in your life that makes you smile? Something that energizes you, makes you happy everytime you think about it? Build on that. Make the happiness a focal point of your life. I am reminded of the scene of the 2006 film, “The Pursuit of Happyness” where Will Smith’s character tells the female lead to “go get happy”. The world needs that. The world needs people to “go get happy” People make the world go round, as it’s been said. The world and everything in it needs happy, determined, enthused people to make it work the way that it should. The world needs a reason to shine again. I implore you to be the shining diamonds in these darker times. You’ll lead the way for others as they find the happiness within themselves, and they in turn, will make the world that much brighter. Be the change you want to see. Be the one you want to be. Go get happy. Make the Earth smile.
REMINDER: THIS SITE. HALCYON FITNESS GROUP, LLC, ITS PARENT COMPANY MAGNA INTERNATIONAL ASSUME NO RESPONSIBILITIES FOR IJURIES THAT MAY HAPPEN IN LIEU OF HEAVY WORKOUTS OR ANY KIND OF TRAINING PERIOD. PLEASE CONSULT YOUR PRIMARY CARE PROVIDER FOR ALL THINGS HEALTH/WELLNESS RELATED.
Over the years, we’ve given you some of the best, sensible and effective tips on dieting, lifting and even lifestyles. Today is no different. This post will start off a new series, The Basics. This periodic series is all about working out, foundational exercises, preparation and the mental state it takes to succeed.
One of the most integral components of building a good strength training workout routine is having a firm grasp over what type of exercises you should be doing to complete each workout that you do.
The exercise selection you choose to use is going to determine which muscles in the body get worked with each session you do, the type of strength gains that you experience, as well as the nature of your muscle growth and development.
Generally speaking, there are two main types of exercises that can be performed in a strength training workout routine based around weight resistance. These are free weights and weight machines.
Weight machines are where most beginners start off with their workout program plan. These are machines that will essentially guide you through the entire movement every step of the way, so you never have to worry about what you should be doing next or controlling the range of motion.
Because of this, if it is your first time performing weight training activities, this tends to be most comforting. You can sit in the machine and it will direct you the entire time.
This also means that you’ll be at a slightly decreased risk of injury as there’s a much lower chance that you’ll drop a weight on the body or move out of proper form, which can cause an injury to immediately occur.
By using weight machines, you can focus on the muscle contraction taking place, getting a good feel for the weight lifting form of activity overall.
Weight machines also tend to be a good option for those who are suffering from any form of back pain because for the most part, your back will be supported the entire time throughout the exercise.
You’ll be sitting against a back pad, which will give you all the support and cushioning that you need.
The drawback to weight machines however is that first, you must be at a gym to use them. Most people will not have the space or the financial means to bring weight machines into their home. Therefore weight machines will be used primarily by gym-goers.
The second drawback to weight machines is the fact that you will not get as much core activation when you use them.
Which now brings us to the option of free weight training. As just mentioned, free weights are great for calling the core muscles into play as they’re going to be working hard every step of the way as stabilization muscles to keep you balanced and upright.
Furthermore, free weights are also going to require muscle activation deep within the muscle cells as well in order to keep the movement more stabilized overall and you executing it properly and with ease.
This can create stronger more functional muscles overall, so can be of greater use of participate in any team sports or related activities.
Free weights also don’t lock you into a certain pattern of movement. With machine weights, if you’re very tall or very short, you may find that the machines aren’t entirely comfortable for you to use, and this can sometimes also increase your risk of injury.
With free weights, that won’t be a problem.
Finally, the last big benefit to free weights is the fact that they’re perfect for those who want to utilize a home gym. With a simple set of exchangeable dumbbells that span over a range of different weights, you can build a full body workout that can be done whenever it’s convenient for you.
For those who prefer the home workout over the gym environment, this is clearly ideal.
The best case scenario is typically to incorporate both forms of exercise into a workout routine, however you can definitely reach your goals by choosing to use just one or the other depending on your needs, preferences, and the availability of the equipment.
As always, KNOWLEDGE is crucial to success. Remember your limits. The basics always win.
Lisa Rapaport wrote . . . . . . . . .
Many supplements marketed for brain health may contain piracetam, an ingredient not proven effective for preventing or easing dementia or cognitive impairment and not approved for sale in the U.S., researchers say.
In an analysis of five products purchased online, researchers found that four contained piracetam, sometimes in dangerously high amounts. The fifth, which was labeled and sold as piracetam, contained no detectable amount of the drug.
The U.S. Food and Drug Administration (FDA) warned last February that so-called cognitive enhancement supplements may be ineffective, unsafe and could prevent patients from getting the correct diagnosis and treatment.
“Any products making unproven drug claims could mislead consumers to believe that such therapies exist and keep them from accessing therapies that are known to help support the symptoms of the disease, or worse as some fraudulent treatments can cause serious or even fatal injuries,” then-FDA Commissioner Dr. Scott Gottlieb said in a statement.
While the FDA didn’t single out piracetam, it’s one of the more common and worrisome ingredients in unapproved cognitive enhancement supplements, researchers note in JAMA Internal Medicine.
For the study, Dr. Pieter Cohen of Somerville Hospital Primary Care in Massachusetts and colleagues searched online for supplements with piracetam in the description or ingredient list, then ordered samples to test in a lab and see how much of the ingredient they contained.
They tested a total of 10 samples from four manufacturers. The amount of piracetam contained in the recommended servings ranged from 831 mg to 1,542 mg. In the four products that contained the ingredient, the amount of piracetam ranged from 85% to 188% of the amount claimed on the label.
Following the manufacturers’ recommendations, consumers could be exposed to quantities ranging from 831 mg to 11,283 mg of piracetam per day, depending on the brand consumed, the researchers note.
In Europe, where piracetam is prescribed for disorders including dementia and cognitive impairment, tablets are typically 800 mg or 1,200 mg and daily dosing tends to be 2,400 mg to 4,800 mg, the study team notes.
At doses lower than researchers found in some supplements available for purchase in the U.S., side effects of piracetam include anxiety, insomnia, agitation, depression, drowsiness and weight gain, the authors write.
Side effects may be worse at higher doses, although the precise risks are unknown, they point out.
Beyond the small number of samples tested, other limitations of the study include the possibility that amounts of piracetam in the supplements might vary over time, the study authors note.
Even so, consumers should steer clear of piracetam supplements, given the lack of evidence that it helps cognition and the potential harmful side effects, the researchers conclude.
“Clinicians should advise patients that supplements marketed as cognitive enhancers may contain prohibited drugs at supratherapeutic doses,” the study authors warn.
Source: Reuters
In closing…
As you well know, there’s a lot of scams, fraud out there when it comes to “this fitness thing of ours”. Do your due diligence. Research. Learn how your body works. Make good decisions in eating, training, stress management, etc. These are the basics.
THE BASICS ALWAYS WIN.
NOTE: This article is not a substitute for sound medical advice. Please consult your Primary Medical Provider for all things health and wellness related.
In our quest for the ideal life, we are in a constant struggle for the ideal body. Hundreds of trillions of dollars are spent annually to achieve this goal. Whether it be plastic surgery, fad diets, gadgets, what have you- it is all for the achievement of “the ideal body”- the six-pack, toned, well-conditioned and proportioned muscles, a leaner self. While it is true that if you look good, you will feel good, there truly is something more and there is something missing here. As stated in previous articles and columns (and on some podcasts), I tend to talk about the other factors in fitness- I like to start inwards, the brain, feeling, intellect, and a true understanding of self. That really does make the difference in the quality of life. This whole fitness/wellness thing, is truly a quality of life issue. Aside from monies spent, there are the costs of healthcare (which will skyrocket in the next decade), the cost of obesity, the mental costs (social ostricization, shaming, self-hate, etc) plus a lot of emerging issues that will spring up from this. In this article I will discuss a few strategies that you can use, that are cost-effective,that will help you lose weight.
We all know that dieting isn’t fun, and there aren’t any shortcuts — you need to expend more energy (calories) than you take in to lose weight. It can be tedious, and progress is usually slow. You may feel deprived without your favorite treats.
WEIGHT LOSS STRATEGIES
You will either need to eat less food or become more physically active. Why not do both? Exercise will help you lose weight and improve your health. You don’t need to do anything fancy- an hour of walking five days each week works wonders. Or you may prefer the intensity of strength training or exercise classes at a health club. In any case, choose what works for you- that will keep you motivated.
Now as far as a diet goes, nutrition is paramount. Taking care of your nutritional needs is important so make it a priority in your life. First off, you will need to know how many calories to take in every day. Use a calorie calculator to help you figure this out. You’ll need to eat fewer calories than you are currently eating every day to lose weight, but don’t go below 1,200 calories per day without speaking to your doctor.
You need to keep track of the calories you take in (and the calories you burn during exercise). Use a food diary to keep track of all the foods you eat.
CHOOSE HEALTHY FOODS
There’s a whole lot more to dieting than just cutting calories. You need to eat nutritious foods and in the correct amounts so that you get enough carbohydrates, protein and fats, plus vitamins, minerals, and fiber while avoiding excess saturated fats, trans-fats, added sugars, and sodium. The best way to do this is to plan your meals ahead of time, every day.
There must be an understanding of how much food you’re eating. Many of us tend to underestimate the actual volume of food we eat during the day, so it’s best to measure all your servings, at least until you become more skilled in estimating portion sizes by sight. Invest in a digital kitchen scale and use measuring cups and spoons and measure everything.
START WITH A MEAL PLAN
So what foods go into your meal plan? There are great tools and websites like ChooseMyPlate.gov so you know how many of the different food groups you need.
Your baseline for servings for weight loss should look like this:
Limit the amounts of extra fat, sodium, and sugar found in condiments, dressings, and sauces.
Strive to fill your daily meal plan with a variety of healthy foods and leave room for a small treat (like a healthy smoothie) so you’ll feel less deprived. Remember that beverage calories count too.
PLAN AHEAD: Make your meal plans for a few days at a time so you can go to the store and buy all the foods you need. Planning meals can help you save grocery money when you eliminate impulsive purchases from the snack aisle (this will show and build discipline).
Here’s an example of a meal plan for one day. It provides about 1,800 calories for the whole day, with plenty of fiber and nutrients. A way to eliminate some more calories, you can omit the glass of wine, dark chocolate, honey, mayonnaise, oil and vinegar dressing, and the butter to save about 450 calories. You can also look for reduced calorie varieties of your favorite condiments and dressings and use non-nutritive sweeteners to tame your sweet tooth.
What you don’t want to do is cut back on the healthy fruits, vegetables, and whole grains because they’re packed with nutrients and fiber.
Here is a sample breakfast meal plan:
Mid-Morning Snack:
Lunch
Sandwich with three ounces tuna, a thick tomato slice, one tablespoon mayonnaise and lettuce on two slices whole wheat bread
One cup raw baby carrots
Sparkling water or diet soft drink
Afternoon Snack
One cup plain non-fat yogurt
One-quarter cup crunchy whole grain cereal
One tablespoon honey
Dinner
Salad with one cup raw spinach, one-ounce cheddar cheese, one-half cup cherry tomatoes and one tablespoon oil and vinegar dressing
One three-ounce steak
One-half cup mashed potatoes with one pat butter
One cup green beans
Four ounces red wine
Evening Snack
One and one-half ounces dark chocolate
Does this meal plan look like it can keep you feeling satisfied all day? If not, you can alter your meal plan to include more nutrient-dense, low-calorie foods like green and leafy vegetables. If your meal plan leaves you feeling hungry every day, maybe you are cutting your calories back too severely.
Remember that it’s okay to lose weight slowly.
NOTE: Allow yourself room for one treat every day (about 100 calories) and you can experiment with artificial sweeteners to control sugar cravings.
Drink more water. A big glass of water has zero calories, and you can flavor it with lemons, limes or even something like Crystal Light. If you must have something fizzy, try a low-cal sparkling water.
IN CLOSING
For those of you out there reading this, hopefully this takes the confusion and the sting out of dieting. It really is (and should be) this simple. As with all things in life, it takes work to accomplish your goals. Weight loss is no different. Please take the time to understand your body and how it works. Understand how your metabolism functions. The most important part of weight loss is the mental aspect- as in not to get discouraged when you have a bad week- most slip-ups in diets occur when you have a period of time when things do not go your way.
This is simply a guideline to make your own diet, a plan to lose weight and to change your life. It really is all about the basics- in this case, discipline, patience, execution of plans, foresight and foreknowledge of what you’re doing.
THE BASICS ALWAYS WIN.
SOURCES
https://www.organizeyourselfskinny.com/7-ways-create-discipline-life-can-lose-weight-amazing-sht/
https://www.success.com/7-practical-tips-to-achieve-a-positive-mindset/
https://spoonuniversity.com/lifestyle/meal-planning-apps-that-make-cooking-easier
NOTE: This article is not an substitute for sound medical advice. Please consult your Primary Medical Provider for all things health/wellness related.
This article highlights ten risk factors for osteoporosis and what you can do to defeat osteoporosis.
Osteoporosis is a condition that turns bones brittle, making them prone to fractures that greatly affect a person’s ability to move and their quality of life. Along with low back pain, it is one of the most prevalent rheumatic musculoskeletal diseases in the world. It is estimated that osteoporosis causes close to nine million fractures each year — that’s one fracture every three seconds. Risk factors vary for each person based on heredity, sex, and lifestyle but here are ten that might be putting you at risk for osteoporosis. [1][2]
#1 – Effects of Aging
Not much we can do about this; or is there? There are some creatures that do not age, so why do we? There are many theories that attempt to explain the aging process in humans and one of the most popular is the “wear and tear” theory pioneered by Dr. August Weismann in 1882. As time passes, our bodies’ cells and tissues “wear out”, which leads to a decrease or loss in their function – the same can be applied to our bones. We readily lose calcium as we age, the nutrient that keeps our bones healthy and strong. This causes bone to weaken, making them prone to damage that wouldn’t have otherwise happened to a much younger person. [3][4]
#2 – Menopause
Women going through menopause or have been through it are at great risk for osteoporosis. Menopause occurs as a woman’s period of fertility ends, causing a gradual fluctuation of hormones until the ovaries stop ovulating and producing an egg each month to be fertilized. One of these hormones is estrogen, which plays a big role in bone remodeling. In the absence of normal levels of estrogen, the body increases bone resorption (breakdown and absorption) without an increase in bone cell production – basically bone loss > bone production. This is why studies have discovered that menopausal women have greater bone mineral density (BMD) loss (the hallmark characteristic for osteoporosis) and risk for bone fractures. [5][6][7]
#3 – Genetics
Family history always plays a big role in a person’s health because it serves as the building blocks upon which our body develops. With these in mind, we become more at risk for specific health conditions if the genes we receive from our parents are coded for low BMD. A person with a BMD with a T-score less than 2.5 can be definitively diagnosed with osteoporosis. [5][8]
#4 – Sedentary Lifestyle
It is no surprise that one of the best ways to keep healthy and fit is through exercise. Moderate physical activity for at least three times a week is the recommended amount of exercise for adults and promotes cardiovascular and musculoskeletal health. A study on sedentary behavior (SB) by the CDC’s National Health and Nutrition Examination Survery (NHANES) discovered that SB is a risk factor for osteoporosis and that moderate to vigorous physical activity has a protective effect against it. [9]
#5 – Thyroid Gland Problems
The thyroid is a small, butterfly-shaped organ found at the base of the anterior neck, responsible for the regulation and metabolism of calcium in the body. When the thyroid ceases to function normally, a decrease in serum levels of calcium in the body arises. This leads to an imbalance between bone loss and bone development, seen in women with menopause. [10]
#6 – Pituitary and Adrenal Gland Problems
When a person has both pituitary and adrenal gland problems, they are at risk for osteoporosis. This is why people affected by Cushing’s syndrome (characterized by overactivity of the pituitary and adrenal glands) have a more pronounced clinical osteoporosis. According to a study on osteoporotic fractures and Cushing’s syndrome, an excess in cortisol in the body (a naturally-occurring steroid produced by the adrenal glands) can cause drastic BMD loss contributing to fracture occurrence. [11]
#7 – Calcium Intake
This risk factor is a no-brainer – dietary intake of calcium plays a large factor in bone health. The recommended calcium intake for adults is between 1,000 to 1,300 mg per day. Food with high bioavailability of calcium is obviously dairy, with non-dairy sources being leafy green vegetables like cabbage and broccoli (except spinach, whose bioavailability is poor). Without enough calcium intake, bones become weak and brittle. [12]
#8 – Drinking
Increased alcohol consumption not only damages your liver but also your bones. Alcohol affects the thyroid and growth hormones. This not only affects the growth and development of bones but also the ability of bone to repair itself in times of damage. In women, alcohol intake also affects estrogen levels in the blood by damaging their receptors. Low estrogen equals poor bone health. [13]
#9 – Smoking
Smoking, specifically tobacco, increases a person’s risk for osteoporosis. According to a study by Yusuf and Olutola in 2014 revealed that lifetime cigarette and snuff smoking increases a woman’s odds of becoming osteoporotic. [14]
#10 – Previous History Of Fractures
A person who has had a fracture before has an increased risk for a recurrence as well as a diagnosis for osteoporosis. If you’ve had a fracture previously, it’s indicative that you already have poor bone health and without proper medical and lifestyle management, the chances of a fracture recurring are pretty high, especially among first-degree relatives. [15]
Tips For Defeating Osteoporosis
While heredity is a factor we can’t ignore, the food we eat and the physical activity are modifiable risk factors that we can change in order to help fight against bone loss and damage. Here are few tips to keep your bones healthy and strong!
#1 – Get Enough Bioavailable Calcium In Your Diet. Here’s a quick rundown of how much calcium a person should take every day according to the NIH:
– 0 to 6 months: 200 mg
– 7 to 12 months: 260 mg
– 1 to 3 years: 700 mg
– 4 to 8 years: 1000 mg
– 9 to 13 years: 1300 mg
– 14 to 18 years: 1300 mg (including pregnant and lactating mothers)
– 19 to 50 years: 1000 mg (including pregnant and lactating mothers)
– 51 to 70 years: 1000 mg (males), 1200 mg (females)
– 71 years and older: 1200 mg
You can get calcium not just from milk but other dairy products like cheese and yogurt. You can also get them from certain vegetables like broccoli, kale, okra, and spinach. To give you an idea of how much calcium you should include in your diet, 8 ounces of whole milk has 276 mg of calcium while the same amount of yogurt has 415 mg.
#2 – Exercise. The Department of Health and Human Services encourages a total of 150 minutes of moderate aerobic exercise or 75 minutes of vigorous aerobic exercise per week. You can cycle, jog, run, or swim – whatever form of exercise you prefer to help fight against osteoporosis. Strengthening exercises should also an important part of your regime. [16]
#3 – Avoid Smoking At All Costs.
#4 – Keep Alcohol Intake To A Minimum. Do not drink more than 3 or more units of alcohol per day because more than that causes bone damage and increases the risk for falling and fractures.
References:
[1] Branco, J., et. al. (2016). Prevalence of rheumatic and musculoskeletal diseases and their impact on health-related quality of life, physical function and mental health in Portugal: results from EpiReumaPt– a national health survey. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4731842/
[2] International Osteoporosis Foundation. Facts and Statistics. http://www.iofbonehealth.org/facts-statistics
[3] Jin, K. (2010). Modern Biological Theories of Aging. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2995895/
[4] US National Library of Medicine. Aging changes in the bones – muscles – joints. https://www.nlm.nih.gov/medlineplus/ency/article/004015.htm
[5] Gallagher, J. & Tella, S. (2013). Prevention and treatment of postmenopausal osteoporosis. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4187361/
[6] Hernandez, C., Beaupre, G. & Carter, D. (2003). A theoretical analysis of the relative influences of peak BMD, age-related bone loss and menopause on the development of osteoporosis. http://link.springer.com/article/10.1007/s00198-003-1454-8
[7] Baccaro, L., Conde, D., Paiva, L., & Neto, A. (2015). The epidemiology and management of postmenopausal osteoporosis: a viewpoint from Brazil. https://www.ncbi.nlm.nih.gov/pubmed/25848234
[8] Urano, T. & Inoue, S. (2014). Genetics of osteoporosis. http://www.ncbi.nlm.nih.gov/pubmed/25139232
[9] Chastin, S., et. al. (2014). Associations between objectively-measured sedentary behaviour and physical activity with bone mineral density in adults and older adults, the NHANES study. http://www.ncbi.nlm.nih.gov/pubmed/24735973
[10] Lok, U., et. al. (2014). The Role of Thyroid and Parathyroid Metabolism Disorders in the Etiology of Sudden Onset Dizziness. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4271801/
[11] Vestergaaard, P., et. al. (2002). Increased risk of osteoporotic fractures in patients with
Cushing’s syndrome. http://www.eje-online.org/content/146/1/51.long
[12] National Institutes of Health. Calcium. https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/#h3
[13] Ronis, M., Mercer, K. & Chen, J. (2011). Effects of Nutrition and Alcohol Consumption on Bone Loss. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3190131/
[14] Yusuf, O. & Olutola, B. (2014). Epidemiological association between osteoporosis and combined smoking and use of snuff among South African women. http://www.njcponline.com/article.asp?issn=1119-3077
[15] Kanis, J., et. al. (2004). A family history of fracture and fracture risk: a meta-analysis. http://www.ncbi.nlm.nih.gov/pubmed/15542027
[16] Mayo Clinic. Fitness. http://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916
[17] https://www.nof.org/patients/treatment/nutrition/
INFOGRAPHIC INFO SOURCES:
https://visual.ly/community/infographic/health/foods-fight-osteoporosis
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