How
can you alter your lifestyle to help maintain bone health in your
future? Take this 5 day challenge to become a healthier person. You
can add weight bearing exercise, calcium, potassium, or anything else to
your routine or you can remove something such as caffeine. Convince family and friends to join you in the challenge. Explain how
the challenge went, what exactly you did, how this was suppose to help
the skeletal system, and if you plan to stick with it.
The largest concern is consuming adequate amounts of calcium and vitamin D. Women over 50 should have 1,200 mg of calcium daily and Men between the ages of 51 and 70 should have 1,000 mg of calcium a day. There are many different ways you can get calcium but primarily it should be received through dietary choices. Good dietary sources of calcium include low-fat milk, yogurt and cheese, orange juice, cereals, dark green leafy veggies like broccoli, collard greens, and bok choy. Also consuming nuts like almonds can also give you plenty of calcium. You can also take medication given to you by your doctor to help improve bone health. These medications can slow bone loss, improve bone density, and lessen the risk of fractures. My mom and I decided to try to improve bone health by reducing the caffeine in our diet. My mine source of caffeine comes from my constant drinking of tea, so for a whole week I got rid of tea. My mom on the other hand is a heavy coffee drinker so she (tried) to ease up on the coffee. We also added calcium pills to our diet after we purchased them at sprouts. I am not really sure how to test whether or not this improved bone health or changed it at all because I don’t really feel any different and I didn’t expect to.
ReplyDeleteLast March I decided to make health a higher priority in my life. I began going to a personal trainer twice a week; in Angi's workout classes we use low weight, high rep workouts made up of four station circuits with cardio in between each round. In the 7 months since I began I can see a huge improvement in both my muscle and bone strength. Since the start of our skeletal system unit, I have made a conscious effort to drink more milk. Almost every morning I have a glass of 1% milk with a few scoops of Carnation Breakfast Essentials chocolate milk powder mix in it. The powder contains 50% of a daily amount of calcium and 50% of a daily amount of Vitamin D in every serving to maintain and build bone strength. The powder also contains 25% of a daily amount of Iron, 13 grams of protein, Vitamin B, Vitamin E, and Vitamin C for other health benefits. My whole family is into maintaining health by exercise and a healthy diet. Since we began this unit though I have convinced them to drink the Carnation chocolate milk instead of making chocolate milk with chocolate sauce. My 14 year old brother is in a stage of bulking up for football and I informed him on the importance of focusing on bone strength as well as muscle strength even though bone strength is often times not a visual change. I plan to stick to these changes because I love learning about ways to improve my health.
ReplyDeleteA large concern in today's lifestyle is being able to consume the right amounts of calcium and vitamin D in your daily diet. There are many ways in which you can go about obtaining calcium and vitamin D if you are not getting enough each day in order to stay healthy. Good dietary choices for calcium include: yogurt, cheese, orange juice, dark green vegetables, and even nuts such as almonds. These types of foods regularly will help your body to build stronger bones and increase your calcium levels altogether, plus this is much healthier than trying to supplement something for calcium. But if you cannot obtain the needed amounts of calcium through these, then medications given to you by your doctor can help. These medications can reduce bone loss, and improve bone density which will lessen the risks of broken bones and weak bones. To take on this challenge, my mom and I decided to add more milk into our diets each morning, and also work on vitamin D levels by adding in a powder that has 50% of your daily needed Vitamin D to help build our bone strength. It has not been long enough to see results yet, but I can tell you, my bones have not been feeling achy as much and I feel more energized. I am hoping we will not only be feeling but seeing great results in the weeks/months to come, and we will definitely be continuing this challenge to a healthier lifestyle.
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ReplyDeleteThis year I decided to make my health a bigger priority in my life. I have always been decently skinny, but one issue I have had is the amount of junk food I eat. I have never really been toned, and actually I am pretty weak. So, I decided to make my workouts more intense. I began running, which I hated at the time but I now love. And I added weight exercises to my workouts in addition to the floor exercises I was used to doing already. This has not only shown me that I can do more physically hard things than I thought I could, but it is improving my bones too. I feel healthier, and not like my bones can be broken so easily now. My parents work out too, but only do exercises that are easy for the, they barely break a sweat. Because of this blog, I motivated them to start including more difficult things in their workouts as well. This week, my dad went running with me, and he did better than he thought he would do. My mom on the other hand only does the elliptical, and this week I introduced her to various weight exercises for her arms and abdominals. I think these are things they will keep doing regularly in their workout, partially because they saw how much better they felt afterwards. As for me, these more difficult workouts are proving to be great for me and I will definitely keep them in my life. In fact, I am going to continue to make my workouts harder and include weights so that I can continue to improve my bone health.
Ive always been a semi active person, however, when stress and school take over my life, I forget to do physical activity, which is actually a de-stresser. So, for this month, I decided to make it a routine for me to the gym at least twice a week, and at home, lift weights, and do simple exercises such as yoga and Pilates. It is really amazing how my body feels when im active on a normal basis versus when Im lackadaisical. I feel so much more awake and it help me think clearer. Im not weak boned, but getting into a routine with weights has already made a difference on my arms and legs. On top of that, I have decided to increase my daily intake of water and calcium. I have cut out caffeine, so when im craving coffee, I just order decaf... I cant really taste the difference anyways. I think the routine will help me not only improve my diet and craving for sugars, but it will increase my bone strength and help my posture as we which is really bad. Im hoping if I stick with it, my muscles will become really strong and ill be able to fix my upper back posture before it gets worse! :)
ReplyDeleteHaving high metabolism has put me to an disadvantage health wise. Not showing any signs of weight gain or fat has caused me to become lazy, and unfit. So, I decided to take the 5 day health challenge. Going into this, I knew I had to be very strict and disciplined and not let laziness overcome me. I also knew I need to have a strong mind to stick with it because being healthy is not easy and it is tempting to fall back into old habits. First of all, I made a schedule. With precise timings and activities planned throughout the day, I had an agenda I could follow which would keep me on track. I started my day off with a morning jog. I have always been a morning person, so getting up was not the problem, but sticking to my slow pace was. In fact, at first I felt ashamed of how slow I was going, but at the end of the day I thought, “hey atleast i’m doing something.” Lately, after seeing me go for jogs, my dad has also decided to join me. Morning jogs have now become a time when me and my dad bond. Another change I made is drinking more water than soda throughout the day. This has not only saved me money, but has in fact made me feel more fresh and stay hydrated longer. At first this was very hard since I rely on soda to fuel my energy throughout the day. After I decided to take the challenge, at first I was missing the soda. But I was determined to pull through without it for 5 days. After these 5 days I realized that I did not need soda in order to function. I am very happy with the results I got from this 5 day challenge. Infact, I have currently extended it to a one month challenge. I want to see how long I can keep up without relapsing into my old unhealthy ways.
ReplyDeleteIn middle school I never really got any physical activity and being active was not a priority in my life. I would run around and play with my neighbors, etc. but going on runs or lifting weights weren't on my agenda. It wasn't until freshman year when I took P.E. that I began to get active and I decided to push myself further and join track. I never would have thought that I would love running so much and high school would have been much different if I hadn't gotten active and chosen to change my life style. The past two weeks I have given up fast food (anywhere with a drive thru) and I feel a lot better mentally and physically. I like knowing that I'm putting healthier things into my body and I feel a lot less tired when I'm eating a healthier diet.
ReplyDeleteI have been very active all of my life- growing up playing sports and living in a family who loves to hike and workout is a great thing. Growing up being active has lead me to be active today. Although it is hard to workout everyday I manage to do it. I go to the YMCA at least 5 times a week and workout six days a week. Throughout the past two years I have gotten more and more into working out and have come to the point where I enjoy it. Working out at the Y has gotten more enjoyable because when I leave I feel satisfied and know that I worked hard and did a good thing for my body. Being toned and fit is something that is important to me as well as my family. Working-out out is not the most important thing to becoming a healthy person, you must eat healthy as well. Putting both of things we things into action will result in being a healthy person. Working out has become a life style.
ReplyDeleteCalcium and Vitamin D are essential to bone health and not only sustain your bones for longer, but ward off bone loss and potential bone issues down the road. Our bones contain 99.5% of the calcium in our bodies, and therefore, this week, as a part of the bone challenge, each morning i drank a small glass of orange juice and took a vitamin d vitamin as well. Normally in my daily exercise routine, I mainly focus on cardio, specifically in which i run, climb stairs, or do the elliptical. This week, i changed it up a bit and did more strengthening exercises with leg lifts, squats, and pulling weights. I also did a lot of core exercises and each day gradually added more. For my diet, i had yogurt every morning and a small glass of milk at night with whatever desert i had! I have been off sodas for about 2 months now, and i've realized that i don't ever crave them or even find a weak moment to have one now. I am learning to eat bananas more often but don't get a lot of potassium so that is an area i definitely could improve on!
ReplyDeleteUsually I do not work out as much as I should everyday. So for this challenge I worked out everyday for one hour. Usually when I worked out I just did aerobics and no weight lifting as a balance. So after doing cardio, I would stretch my arms and legs. The weights weighed ten pounds, so not too heavy for muscle capacity. Trying to do the proper mechanics while weight lifting was challenging but overall paid off. My calcium intake was very low before this challenge, the recommended daily intake for my age is 1,300 milligrams. I received calcium through cheese, milk, and low-fat yogurt. I never noticed how low my potassium level was also. The daily intake for potassium in a day is 4,700 milligrams. I tried to get potassium in different items beside just bananas. For example, I ate oranges, tuna, and drank tomato soup with low sodium. My sister also participated in this challenge and usually drank two cups of coffee a day. Trying to cut out caffeine, she seemed less irritable and less restlessness. After changing my dietary and exercising habits, I overall felt energized throughout the days. I feel like I can carry on these habits because it is not hard to change little changes in my diet. This challenge helps the skeletal system by building bone mass and having less chance for arthritis.
ReplyDeleteSince I do not participate in any high school sports, I decided to take the 5-day healthy challenge with my mom. We decided we would go walking in our neighborhood with 5-pound weights to help strengthen our bones. The first few days my mom and I noticed that we both got very tired after walking with the weights but by the end of the five days our endurance had become much longer. Weight-bearing exercise, such as walking, makes you work against gravity while staying upright increasing the strength of your bones. I am going to try and exercise more and continue to walk in my neighborhood and go to the YMCA to continue to strengthen my bones. It is important to exercise in order to strengthen your bone to help prevent osteoporosis when you are older and to increase your overall health.
ReplyDeleteWhen I was younger I used to drink a lot of milk and get my daily calcium intake no matter what, but once I've moved to Texas and started band I cut back on the milk because it was too rich to drink in the summer time. For my five day challenge I made sure to drink a full glass of milk to be able to get my calcium need met since I hand' been doing that for awhile. If I keep this up in the future it will help me make sure I meet my calcium needs when I'm older and. Not have as fragile bones. I am going to keep this up because I want to be able to keep my bones as healthy as possible especially if it is as easy as just adding milk or yogurt to my diet.
ReplyDeleteI've always been pretty lean because of my high metabolism, but i still ate a lot of junk food. Last May I decided to become a healthier person and eliminate all of the unnecessary sugar, fats, etc... I started to work out on a daily basis which I hated to begin with, but now I love it. My father and I work out 5 days a week, then play basketball the other two days so we can get our cardio work in too. Each day we work on different parts of the body such as: chest, biceps, triceps, back, legs, and abs. It's now been about 7 months and I plan to stick with it. Working out helps increase your bone density, and increased synovial fluid protection which allows your bones to stay nourished and healthy. Working out also allows you to release all of your stress which is nice.
ReplyDeleteI've always been pretty active in various sports and high level training working on various muscle groups to improve performance and heighten my level of play. However rather then working on solely strengthening my muscles and working on power i've been focusing a lot on cardio and trying to build more lean muscle rather than strength. Especially now that volleyball is in playoffs its not about high weight but low weight and more repetition. My dad has also joined me in this challenge and has helped me work out as well as done so activities with me. He has limited his caffeine intake and although the first couple of days with this new life style is difficult after a week it begins to get easier and aren't as relied on these foods /drinks to give you energy.
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DeleteOne thing I lack the most is calcium. I try to drink as much milk as I can, but i still feel like I can improve on. I recently tried to have two glasses of milk with breakfast and one more sometime throughout the day. Although I did not see or feel any immediate results I knew what I was doing was helpful. I also tried to convince my brother who hardly drinks milk to take the same challenge. Although reluctant, I am slowly making him drink more and more. The other aspects such as weight lifting and lack of caffeine I do pretty well at. I think if I have the daily amount of calcium my bone strength will increase exponentially.
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ReplyDeleteAs a child, I used to drink a ton of milk. Over the past years, I haven't been drinking as much milk as I should. Instead I've been drinking sodas and sports drinks. For this challenge I decided to start drinking three glasses of milk a day and stop drinking sodas and sports drinks altogether. After doing experiments in class, I now know that this simple act will keep my bones healthy and strong. Going into this challenge, I thought it would be quite difficult, but it was actually the opposite. My love for milk has now returned and I don't crave sugary sodas at all anymore. I will continue to carry out the act of drinking milk for the rest of my life in order to maintain healthy bones.
ReplyDeleteI have always been an active person, with competitive cheer and school cheer. This fall, when football season started back up, I found that I had more energy when I was active, than when I laid around all summer and didn't exercise. With this, I decided to start eating healthier, cutting back on carbs and adding more fruits and vegetables to my diet. By doing so, has increased my energy levels as well as strengthened my bones. However, I do not drink milk, therefore my bones do not always get the calcium they need. So I started taking a calcium pill to improve my bone health, and I will continue to do so.
ReplyDeleteI always drink an excess of milk. I love milk. Milk contains calcium so every time i drink more milk, I am helping my bones grow stronger. I have always had a pretty active lifestyle playing baseball, football, and within scouting. Currently I am trying to encourage the rest of my family to work out with me at the local YMCA. Weight bearing exercises help with bone density. I plan to continue this plan, mainly because it is a part of my current lifestyle anyway.
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DeleteAaron Travis Maynard, 5th period
Last December, almost a year ago, I made the drastic decision to evaluate my own health in terms of what I ate and my exercise. After making this change, I saw a huge difference in how I felt. Being a golfer, an athlete uses a lot of their muscles and puts strain their own bones because of what they do. A huge part of being a healthy athlete is consuming the right amount of calcium in your body. This is an understood thing, that calcium is to help with bone growth. As an 18 year old athlete, I now know that I need calcium to keep my bones strong. Now that the majority of my bone growth is finished, (my doctor says I'm unfortunately probably not going to grow any taller), it is essential that I keep them strong, especially with all the exercise and golfing that I do. After eating correctly and consuming enough calcium through drinking milk and eating a lot of green vegetables, I feel that after golf I'm not as lethargic or have pains in certain places, like my lower back or shoulder like I used to. This goes to show that the more calcium you have in your diet, the stronger and more elastic your bones are to take on what athletes go through- which quite rigorous at times if you ask me!
ReplyDeleteTo obtain stronger and healthier bones, you need to consume the adequate amount of vitamin D and calcium. Calcium is needed to strengthen the bones to prevent against fractures and osteoporosis and Vitamin D helps the body absorb the calcium. So I decided to add more foods with calcium and Vitamin D in my diet. I usually eat pretty healthy, but for the 5 days I've been drinking more milk than usual and eating more fish and eggs to get my vitamin D. Also working out will strength your bones. But with school and other activities, I sometimes forget to work out, which might not be the healthiest thing. But when I do have time, I try to lift dumbbells for 10-15 minutes each day and run to get my dally exercise. I have seen improvement in my health when I made these changes, I felt like I had more energy. I will try to stick to this lifestyle, because I know it will help me in the long run.
ReplyDeleteI work out three to five days a week and am a health nut. I'm always going to Sprouts of Whole Foods to find the best quality and most healthy foods I can find. However, I have a weakness for Coke Zero. Taking this five day challenge, I decided to continue my daily routine of working out and eating as healthy as possible; however, decided to cut out my biggest weakness. Throughout the week, it was actually pretty difficult in the beginning. The fact that I went out to eat 3 days in a row, did not help my case. It's no secret that the ingredients in sodas allows your bones to weaken over time. In the chicken bone lab, soda tended to make the bones much more flexible. This could be extremely dangerous to the human body, making it easier for bones to break if in an accident. Keeping this in mind, I conquered my goal of no Coke Zero for five straight days. Although it will be difficult, I plan to cut soda out of my diet as much as possible now. I found myself having more energy without the caffeine, making me feel much healthier.
ReplyDeleteAlthough I do enjoy eating vegetables and fruits, I have a weakness for candy. I seem to always grab a Reese's or Kit Kat before I head up to bed. My sugar rushes will last for days, and my parents have set up multiple dentist appointments for me because of all the cavities I get from eating so much sugar. This is why I decided to cut candy out of my diet for 5 days. This was especially difficult with all the candy I collected from Halloween, but I was determined to do it. There were many times that I wanted to eat a lollipop or jolly rancher, but I chose peanuts or almonds instead. I feel healthier not having so much artificial sugar in my body, however I don't think this would be something that I could stick with. Instead of cutting candy completely out of my diet, I can just try to lessen my intake and help maintain a normal blood sugar.
ReplyDeleteTo maintain calcium in my body, I used to drink lots of milk when I was younger. I try to incorporate as many vegetable,se and fruits in my diet as I can. However, I have a weakness for chocolate. Taking this five day challenge helped me and really made me realize that I can avoid junk food and maintain good bones and health. To maintain my bone health, I try to work out and stay as active as I can. However, school distracts me at times and I forget because I'm so tied up with homework, but still that isn't an excuse to avoid physical activity. I feel physical activity is important to one's health because it keeps the bones healthy and functioning. Personally, I've tried cutting down on chocolate but it's a challenge. I try peanuts or something equivalent.
ReplyDeleteRunning cross country all the time does change how much food I consume. I am actually pretty decent with eating a healthy and nutritious diet but I never ever drink milk. I don't like the taste at all and it's not good for my heath especially if I am running really long distances. Being a female, I need lots of milk and calcium in my diet but I just never drink it. About 6 months ago, I started taking calcium supplements. I don't actually feel different but it is good that I am taking the minerals and nutrients I need in order to get that calcium I am not regularly taking in through food or milk. However, throughout this challenge that I started about a week ago, I basically forced myself to drink milk. And it sounds so childish to say that but that is what I did. I also ate a bunch of yogurt at lunch and had cereal with milk almost every morning when I didn't have practice. Throughout this challenge, drinking milk forced me to realize how how weak my bones are from not getting the proper nutrition. I defiantly have reevaluated my calcium intake per week, whether it's just a glass of milk each day with the supplements or calcium rich foods.
ReplyDeleteI stopped drinking soda for my challenge. If you drink all soda, and not milk, then you could develop a calcium deficiency, and soda can corrode your teeth and their enamel even if you take extreme care of your teeth. After doing this challenge my teeth slowly became noticeably whiter and for longer periods of time than before, and even though it doesn't have to do with the skeletal system, I felt much happier and had more energy throughout the day. I fully intend to avoid drinking soda after the end of the challenge, and hopefully I can stick to just water and the occasional fruit juice for years.
ReplyDeleteI've always enjoyed milk, but I don't usually directly consume it besides eating cereal. However, when I did a rigorous workout regiment called Insanity last summer, there was an upsurge in milk in my diet, due to the guidelines it provided. Other than that, seldom do I drink milk freely. For the last few days, I have attempted to drink a glass of milk at some point throughout the day. It's been slightly weird, but I'm getting the hang of it. Honestly, I do not feel any changes, but considering the additional amounts of calcium and vitamin D I am receiving, it can't be a bad change. In addition to drinking more milk, I have been resenting my lack of physical activity due to schoolwork. Within a month or so, I will once again begin the Insanity program. When I did it in summer, my muscles were sore often, but I understand that moderate amounts of the feeling are good. And thanks to this unit, I know how the muscles work and how they receive energy during work.
ReplyDeleteCandy is a product that attracted me since childhood, making me eat it for every day or two each day. Even though I knew I was getting weaker, I let my mouth decide instead of my brain. Through this challenge I only hoped to get rid of something impossible. So I started every day by replacing the certain type of candy with fruits such as bananas, grapes, and mangos. At the beginning of this experiment, it was quite difficult to enter the school store just for water and what made it even more difficult was that I did it on the worst week ever, Halloween week. Candy is everywhere throughout that day. In this experiment one thing I learned was that no matter how difficult the objective is, you can get through it with the determination and time. Another deadly factor to eating candy was that it increases your risk of diabetes and reduces bone strength. So now I am eating less candy and switching more into the healthy food section.
ReplyDeleteI usually work out on a daily basis no matter what. When we did the lab where we tested how flexible we were, i was in the borderline of excellent and good. Usually when i workout i do a combination of aerobics,cardio, and weightlifting. But for this 5 day challenge, I gave up caffeine like coffee, and soda. I usually have one cup of Iced Coffee in the morning before i come to school, but to switch it up a little. Instead of drinking coffee i substituted it for Milk which contains calcium. Milk is rich in many nutrients that are essential for good health, for stronger bones (Calcium, Vitamin D, Phosphorous), for more energy (B vitamins), for a stronger immune system and for healthier skin (Vitamin A). I plan on sticking to this plan because not only is Coffee bad for but it is also to stop before you get into the habit of coffee each day. Milk is beneficial to you and your body.
ReplyDeleteI decided to take the challenge and give up soft drinks for a week. I normally will drink a coke zero or diet coke every two days or so. Although it is not a regular thing I do find myself craving the drink every once in a while which can't be good. I know that if I continue to drink soda's this way I probably start drinking them everyday. By the end of the week I noticed that I didn't crave soft drinks as much. I definitely still drink sodas but I can say that the challenge helped me back off of them a lot; now I will only drink them once or twice a week when I feel like I need a little energy. By taking away the caffeine I helped store more calcium in my system. My calcium was zapped when I drink caffeine because of the phosphoric acid that it contains. WHen I am older this can increase my risk for osteoporosis, so I guess it is a good thing that I am backing off of sodas now.
ReplyDeleteSince I do not work out on a daily basis, I decided to tackle the 5 day challenge with my younger sister to become a healthier people with better diets. We started out slow by walking around the neighborhood and park with weights for about an hour for 5 days. On the first day, it was pretty difficult to get used to the whole atmosphere however, as each day progressed the exercise got better and better. We would walk around a couple of laps, jog, and go up high inclinations so that we can get different amounts of exercise. By holding weights while we completed these actions, it increased the strength in our bones significantly. Overall, the weight bearing 5 day healthy challenge was a success and I would like to stick with the plan in the future.
ReplyDeleteI have tried healthy challenges where I eat healthy and try to improve my healthy that way, but this time I wanted to try something different. For this healthy challenge I decided to try working out and lifting weights to see how that affected my health. I worked out every other day for ten days so that I did not wear out my muscle, and this was very beneficial and better than expected. I had a arm day and a chest day and a cardio day so that I was working all parts of my body. The first set of each of these days was pretty easy, but around the 5th day I started to get sore, but I pushed through it, and I started feeling stronger and healthier. Also during this challenge, even though it wasn't part of my plan to change my diet, I started eating healthier because it made me workouts easier when my body was getting inn the right nutrients. I used to only do cardio and never did any weights while working out, and after using weights I could feel my bones and muscles increasing in strength almost immediately which was very satisfying for me. This is something that I would like to continue to do and also work on my diet to make sure it matches up with how much I am working out.
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ReplyDeleteEver since I was little I have always been involved in multiple sports which equaled a pretty active lifestyle. Because I was always active my bones needed nothing less than the recommended amounts of calcium and vitamin D. About sixty percent of women and children do not get the right amounts of calcium and vitamin D. Calcium is not hard to find and is in lots of the foods we eat on a daily basis. Foods that are good in supplying calcium are: milk, yogurt, cheese, orange juice, dark green vegetables, and almonds. Eating these foods help your bones grow strong and support a daily lifestyle whether it be active or not. I try to workout everyday alternating my exercises to target different muscles. For the five day challenge I decided to drink a tall glass of milk in the morning. My mom and sister even joined in on the challenge. I am definitely going keep up eating healthy foods rich in calcium so my bones can continue getting stronger and support my active lifestyle.
ReplyDeleteWhen I was younger I used to not drink sodas for years at a time, recently I've gotten into a bad habit of choosing to drink a glass of soda or a bottle of Gatorade over milk or water. So I decided to take on the health challenge, and cut out sodas completely while also drinking the recommended amount of water and milk each day, along with lifting weights several times a week. What I noticed while doing this challenge was a decrease in exhaustion and an increase in strength and alertness. Which could help prove that people who regularly drink sodas have a lower bone mineral density in the hip, than people who don't. Also, weight bearing exercises help keep bones strong and healthy, most likely the reasoning why I was feeling stronger while doing this challenge. Because of the positive results I noticed, I plan to continue this routine.
ReplyDeleteCalcium and exercise are both very important for the body and overall bone health. I usually do not consume much milk in my daily life apart from the amount I drink when I have cereal (which isn't too often). This is really bad because without calcium, the bones become weak. My challenge was to drink more milk during the day. I decided to drink milk at least twice a day (once in the morning and another time in the evening or before I went to bed). I convinced my sister to join me as well, as she's only 10 and needs to drink milk a lot more, as she is young and requires more nutrients for her body to grow. Some days I would forget to drink milk as I would rush in the morning, but I tried to have milk in the evening every day. I plan to stick with drinking milk everyday, at least once or twice to ensure that my bones become healthier. I usually do not consume caffeine (other than tea occasionally), and did not consume any during the 5 days that I took the challenge. I would have caffeine only when absolutely needed. Also, I go to dance class every Wednesday and that is typically the only form of exercise I get in as I'm stressed about school work and can't find he extra time to do exercises. During the 5 day challenge, I tried to do some stretches and yoga at least for 15 minutes a day. It would make me very calm, stretch my muscles out, and relieve a lot of stress. I would like to continue doing this every day hopefully.
ReplyDeleteI have always been very active and have always enjoyed working out. When I work out, which is about 3-7 times a week, I run 3 miles, and do a few ab workouts along with lunges. Also, I am generally a healthy eater and don't eat out too much. Recently, I did a body cleanse for 10 days. I mostly ate fruits, veggies, nuts, and non processed meats. I was not able to eat bread, dairy products, soda, and many other foods that I was used to eating on a regular basis. At the beginning of the cleanse it seemed very difficult and I wasn't sure if I was going to be able to follow through with my plan. After I got past day 3, I became used to the healthy diet and found myself enjoying it. This was very beneficial for the muscular system because I are lots of foods that gave me the substances I need to have stronger muscles.
ReplyDeleteGOODJOB LAYNE!!!!!!!
Delete1.3 g of calcium, 4.7 g of potassium and 15 mcg of vitamin D are required per day for girls between the ages of 14-18. In order to inculcate such amounts of nutrients in my body, I changed my dietary plan for a week as follows: I consumed three glasses of milk per day, and also included dairy products such as cheese, and yoghurt as well. Every morning I would eat a banana before heading off to school, and on some days even after coming home from school. I would take a walk everyday for one hour. And I played badminton on Tuesdays and Thursdays outside in the sunlight. The dairy products provided me with calcium, potassium was supplied by the banana and vitamin d was naturally produced in my body, under sunlight.
ReplyDeleteI had started to feel unhealthy and lazy when I had quit all my sports and activities due to a health problem, so I decided to change that. During the summer this year I had gone with my friend to work out. I would ride a bike while he ran next to me all the way to chs. Once we got there we would go to the weight room and work out for a bit and then we would ride and run back to his house and swim. Doing this for weeks really made me feel healthy again and full of energy. I thought it was fun to wake up early and work out before most people were up during the day, I also found it relaxing. I had begun to feel stronger again, which was probably my bones and muscles getting stronger and bigger. I really want to be out back into dance to stick to being healthy again and it's my passion.
ReplyDeleteFor the second six weeks I decided to take the five day challenge because I wanted to see the effects of increased calcium intake. For five days, I did not consume any caffeine such as coffee and tea. During that period of time, I drank either one cup of chocolate 2% milk or a yogurt smoothie every single day. Calcium helps keep the bones hard and strong. The more calcium is present in the bones, the less the risk for bone fractures and fragility in senior years. (Calcium prevents bone injuries from occurring when individuals age and become old.)The challenge left me feeling tired because the milk and yogurt did not contain any caffeine. I yawned more frequently and the dark circles under my eyes became more prominent. I think the effects of consuming more calcium are long term, because I didn't notice anything different. On my mother's and father's side of the family, Osteoporosis is very common, especially in the women. Because of this risk to my bones, I will continue to consume milk and yogurt as frequently as I can. Hopefully, by drinking more milk and yogurt, my bones will remain strong and not weaken and become fragile
ReplyDeleteFor this challenge I went 5 days without drinking caffeine. This meant that I couldn't have my morning coffee. It was really hard since I am used to drinking it every morning. Also, rather than drinking coffee I drank milk for breakfast instead. I plan to continue doing this; make sure I drink milk with my breakfast. That way I could get more calcium. While I tried to convince my mom and dad not to drink caffeine, my mom said she couldn't go without coffee and my dad said he couldn't go without sweet tea.
ReplyDeleteI decided to do the healthy challenge. For this challenge I did not have to alter my diet or my routine. The only things I had to do was to increase the amount of milk in my diet and also the amount of caffeine in my diet. Normally I wouldn't drink any milk but after working out I would use milk to make protein shakes. I usually workout 3-5 times a week so my exercise routine was not altered. I plan to keep doing this routine but also adding more running because it helps me get stronger and keeps me in shape. I also plan to drink more milk so I can maintain the right amount of calcium in my body. Ultimately this will increase the strength of my muscles and the strength of my bones which will then lead to a lesser chance of getting hurt.
ReplyDeleteI typically work out few times per week, but not very often. However, I do well at getting good amounts of calcium and potassium every day. For this 5 day challenge, I decided to increase my intake of calcium and potassium, and decided to do some different exercises. I went mountain biking every other day, so three out of the five days, which was a very good way of exercising for me. I eat breakfast every morning and I always drink a glass of milk. I also have milk as my drink for dinner quite often. Because of this, my calcium intake is very high already. However, my potassium intake is not quite as great. In order to increase it, I decided to include a banana to my breakfast every morning. In doing so, I was able to gain a large amount of both calcium and potassium in my first meal of every day. These two things along with the exercising allows for my bones to be well nourished. Because of the beneficial things that these changes bring forth, I plan to continue doing this process for as long as I can. Hopefully by doing so I will be able to maintain healthy bones in a natural and beneficial way.
ReplyDeleteThis challenge was particularly easy for me because about 4 months ago, I decided to cut caffeine out of my diet anyways by excluding soda and drinks filled with sugar. I stick to drinking water, milk, and the occasional Gatorade or Powerade when I have baseball games. I usually drink a big glass of milk when I get home after a workout to intake a fair amount of calcium into my body. Also, I love bananas, which have a lot of potassium in them. I try to have a banana or two everyday with either my lunch or dinner. With the lack of caffeine I am consuming, I noticed that I have a lot more energy now than I did when I was drinking soda and sugary beverages. Working out now is a lot more beneficial can now my muscles and bones will strengthen over time, and they will continue to strengthen as long as I don't put any of these bad things into my body.
ReplyDeleteFor this 5 days challenge I chose to consume more Potassium in my diet. I did this because I don't have a solid intake of potassium in my daily diet. What I did was eat one to two bananas a day so the amount of potassium in my diet went up substantially. Another thing that I do that contributes to help maintain bone health is doing weight bearing exercises in basketball. So now I have weight bearing exercises and more potassium intake to increase my bone health. My family bought bananas in bulk so that they all could have a chance to eat the bananas with me encouraging. I explained to them that potassium is good for your bones and your health so my dad decided to take the challenge with me. We both ate one to two bananas a day for 5 days. The challenge went well, we both completed the challenge with ease. Eating the right amount of potassium helps neutralize bone-depleting metabolic acids. We both want stick to eating bananas because they are good and good for you. We both enjoyed the challenge and are looking forward to carrying out the challenge for longer to increase the overall health of our bones and our body.
ReplyDeleteLast week, I consistently ran 2.5 miles every day (Monday-Friday). In addition, I drank a glass of milk each day and also added mixed fruit like cantaloupe, honeydue, pineapple, blackberries, and bananas to go along with my dinner each night. Aside from the running becoming easier each day, I believe the diet I maintained helped as well. Running has multiple benefactors in bone health. For example, it strengthens the bones can protect them from thinning. Adding the calcium (milk) to my everyday routine was a change for me, but if I continue this pattern, along with regular exercise, will increase my bone strength. I usually just drink water, but adding milk will benefit me as well. I plan to stick with this routine each week!
ReplyDeleteFor this 6 weeks health challenge, I decided to do the 5 day bone health challenge. I already work out 2 times a day while eating pretty healthy but thought that I could probably use more calcium in my diet. I decided to challenge myself to drink at least one glass of milk a day and eliminate all sodas and other caffeine drinks. I also challenged my dad to eliminate coffee and substitute it with a healthier choice. The challenge went pretty well, I did drink my glass of milk every day at dinner, and didn't have any soda or juice drinks. My dad also gave up his daily morning coffee and had milk instead. I felt more healthy and clean although my dad felt more tired, probably because he didn't have his daily intake of canine. This was supposed to help with our skeletal system because with the added calcium intake we had, our bones would use that calcium to become stronger. Without the extra caffeine and sugar in our system from soda and coffee, we wouldn't have as many acidic factors to weaken our bones. I enjoyed doing this challenge and plan to keep up with it as best I can. I don't know about my dad though, he really enjoys his coffee.
ReplyDeleteThe key to building and maintaining strong and healthy bones, I have found, is an appropriate intake of calcium and vitamin D. Calcium is important because of its role of strengthening and preventing deterioration of the bones. An insufficient amount of calcium can lead to bones being weakened, putting them in danger of fractures or long term consequences like osteoporosis. Vitamin D assists in the body's absorption of calcium. I have adjusted my diet to one that consists of fish,rather than too much red meat, and more wholesome grain, instead of starchy food. For breakfast, I eat eggs and drink a full glass of milk, both of which are rich with nutrients. Additionally, now that marching band is over, I have time available to exercise, which also aids in the development of bone strength. With all these measures I am taking towards developing and maintaining bone health, I feel more invigorated during the day and I sleep easier at night. I aim to keep up this lifestyle in the interest of my health now as well as in the future.
ReplyDeleteEver since I was a kid I have been brought up to eat the necessary nutrients my bones and muscles require for adequate growth. Calcium has always been part of my diet, helping my bones develop and gain strength, which is likely to have contributed to a lack of bone fractures thus far. In addition to eating right, high activity has helped to stimulate and strengthen by bones and the surrounding muscle. In the future I hope to continue healthy habits in order to prevent muscle disease or fractures.
ReplyDeleteFor this six weeks, there were 10 days where I did the Advocare cleanse with my friend. You can only eat good foods for your body, like fruits, vegetables, nuts, meats, etc. You are not supposed to eat bad foods for your body like chips, bread, sweets, dairy products, etc. You are also supposed to workout several times while on the cleanse so that the process works correctly. I usually workout several times a week, but I don't always eat very healthy. When I participated in the cleanse, it was very hard at the beginning but it got easier. When I was eating the right nutrients, rather than bad ones, I felt a difference. I had a lot more energy and I feel like I gained strength when I worked out. In the future, I think I will eat healthy foods more often because overall it helps my body.
ReplyDeleteMy family and I decided to remove caffeine from our diets because of the health risks associated with it. Caffeine can cause low bone density which leads to an increase in fractures, along with many other bone health related issues. Removing caffeine from my diet was not particularly hard for me because it is not something that I consume on a regular basis in large amounts (i.e. soda or coffee). However, both my mom and dad drink coffee on a fairly regular basis, and my brother drinks soda on a fairly regularly basis. For them this was much more difficult because the intake of this caffeine was something that had become a part of their daily habits. the first few days were not as difficult because it had not been that long since we had had caffeine. However, as the week progressed it became increasingly more difficult to abstain from it. Speaking from my perspective it was difficult because in the case that i needed to stay up for a long period of time working on something i had to depend on my own will power rather than help from any sort of aid.
ReplyDeleteFor the past 5 days, I decided to eliminate caffeine from my diet. I usually have a Cran-Energy juice in the mornings which contains natural energy. I drink one every morning because I haven't quite developed a taste for coffee yet, which I suppose is a good thing. However, I have been drinking one in the afternoon when I get home from school. If not that, then it is a Diet Coke or Coke Zero. I have limited my caffeine intake to 1 Cran-Energy a day, and no soda at all. My justification in consuming these products is usually about how I need to stay awake to work on homework, but I've been thinking it is psychological, although a little bit of caffeine can help sometimes. This week, I have eliminated my Diet Coke and Coke Zero intake because I know that it has an addictive substance that just makes you want more. With my dinner I and breakfast I have been drinking a glass of milk. I decided it was important to include my daily intake of calcium since I drink a fair amount of caffeine on a regular basis. I have discovered that I can live without caffeine and that it really isn't necessary for my "focus" or whatever I claim I need it for. Caffeine over time can interfere with the absorption of Vitamin D, and possibly linked to skeletal fragility. I have encouraged my mom to join me and see how long we can both go without Diet Coke or Coke Zero, since she has the same habits as me. I hope we can keep it up because I know that if I stay away from it long enough I will no longer by inclined to consume it.
ReplyDeleteFor about this whole week, I tried to reduce amount of caffeine by not drinking any coffee. For most of the time, I need to stay up late and wake up fro school, caffeine was helpful to me to stay awake. Almost daily, I drank a coffee in the morning and may be more in the afternoon to stay awake at late night. After I stopped drinking any coffee or soda, I felt like I could not focus and stay alert. However, I noticed that caffeine absorbs calcium which can reduce bone mass, and more likely to get bone fracture. Even though it is hard to stay focus without any caffeine, after learning about the caffeine, I think it will be helpful for my body and my brain to stay off the caffeine. They might become dependent on caffeine.
ReplyDeleteIn this 5 day challenge, I decided to add calcium in my diet and reduce the amount of saturated fat I eat. I know that women are prone to osteoporosis, and in my family/ethnic background, high cholesterol is actually really easy to get, and I know that obesity is also a huge strain on joints. So I basically drank more milk, added more color to my diet, and lessened the amount of times I ate something from outside. I managed to get my sister to do this with me, so we had the same meals and drank milk together. This helped my skeletal system because I was able to consume more calcium than juice or soda. And it's not just milk that helps bones, a balanced diet is important for everything. And while I'm not obese or anything right now, it's better to prevent it from happening in the future.
ReplyDeleteBefore the beginning of this summer I had been a competitive gymnast for over 8 consecutive years. At the end of my level 9 season I injured my hip and needed major surgery which forced me to quit. For about six months after the surgery I wasn't able to really do anything active because I was still rehabbing. During that time, I was always very tired and unwilling to do anything. The lack of physical activity- going from 28 hours a week of hardcore training to 0- was very difficult for my body and brain to cope with. It wasn't until a couple months ago that I was finally able to get back into an activity. I started running as soon as I could. I would run once every other week, trying to reteach the muscles in my leg what it had known for so long. Though this was a very painful and difficult process, i slowly began feeling happier and had much more energy to do things in my life. Not long after this I got the okay to begin dancing. This past weekend we went to a convention where we learned different dances from professionals for six hours each day. Then sunday through wednesday I had other dance classes, each one at least on hour long. On saturday and sunday I was extremely sore but I found that on monday morning I was able to wake up much earlier and easier than I normally do and had a lot of energy throughout the day. I stayed sore throughout the five days, but on Wednesday my muscles were very tight and i found it difficult to do some things the way I normally would because my muscles were too weak and tired to perform correctly. overall, I really think that these past five days were very beneficial to helping me get back in the active direction I've always taken, which will help me improve my lifestyle. I definitely plan on staying active by running and dancing.
ReplyDeleteThis week, starting monday, I decided to begin taking a calcium supplement called OsCal every morning while also drinking less coffee. With all the processed food Americans eat, I realize that it can be very difficult sometime to get all the nutrients one needs. I also am aware of the tolerance build that can come with coffee as well as its detrimental effects on the sleeping cycle if drank too often. Yesterday, after my family realized that I was so serious about this nutritional challenge, they joined me in taking the supplement everyday. I plan to keep up with this every day for at least a month to see if I notice anything different while working out or simply feel like I have stronger bones. It's such a good tradeoff when you think about it, a small pill everyday for invaluable bone health.
ReplyDeleteto obtain enough amount of nutrients needed for our bodies is really important, this is why doing a plan at our rating habits to where we can receive all the calcium potassium that is good for the bones and for the development of our body. Getting the right amount of nutrients for the body is really important. I try to atleast have some of each everyday. I am also vegetarian, and sometimes I can't recieves much, but I take vitamin supplements sometimes if I don't get some of the nutrients I need in that certain day. I have actually tried to improve my intake levels of all these needed nutrients, I try to have more than two glasses of milk a day, and I get my daily products in making sure my bone stay strong and healthy. I work out atleast 3 times a week, and I dance, this is to in sure I get the daily movements of my bones. I also play sports all to in sure I can stay fit.
ReplyDeleteto obtain enough amount of nutrients needed for our bodies is really important, this is why doing a plan at our rating habits to where we can receive all the calcium potassium that is good for the bones and for the development of our body. Getting the right amount of nutrients for the body is really important. I try to atleast have some of each everyday. I am also vegetarian, and sometimes I can't recieves much, but I take vitamin supplements sometimes if I don't get some of the nutrients I need in that certain day. I have actually tried to improve my intake levels of all these needed nutrients, I try to have more than two glasses of milk a day, and I get my daily products in making sure my bone stay strong and healthy. I work out atleast 3 times a week, and I dance, this is to in sure I get the daily movements of my bones. I also play sports all to in sure I can stay fit.
ReplyDeleteFor this six weeks I changed my diet for 5 days. I usually eat healthy meals, but have unhealthy snacks like chips, candy and sodas. I decided to cut those unhealthy snacks out of my diet and add healthy foods like fruits, vegetables, and milk. In the beginning it was hard for me to change my diet, but towards the forth and fifth day it was easier. I could definitely notice a difference in my energy especially if I had something healthy before I worked out. I also read online that drinking chocolate milk after a workout is very good for you because it replenishes your tired muscles. So I have know been drinking a glass of chocolate milk after every work out. I have noticed that it fills me up especially since after a work out I usually craved soda but now my body is getting use to the chocolate milk and wants that after I work out. This is helping my muscles and overall my work outs overall.
ReplyDeleteThis six weeks I changed from what I typically eat, which includes a lot of junk food and candy, to eating more healthy and taking caffeine out of my diet. Instead of eating Oreos and candy I would eat carrots, apples, and strawberries, and instead of caffeine filled drinks such as sodas I would drink water. I always think "Hey, I'm a runner I can eat whatever I want." But after changing my diet for five days I noticed that I felt much better throughout the day than I did with my unhealthy diet, most likely because of the lack of manufactured fats and sugars in the junk food I would eat and drink. I am now a little more cautious about what I eat now, than I as before.
ReplyDeleteAfter we talked about nutrition in class the other day, I really wanted to learn more about, what gives athletes more energy.
ReplyDeleteI found an article that gives a list of what kinds of food are high in energy. After reading the article I learned that almonds are one of the best snacks athletes can eat for high energy, I was very surprised at this I never knew a nut could give me energy. I was also surprised by one other food, a red bell pepper, it is high in vitamin C. This article really helped me on giving me insight on what foods I can eat in the future to give me more energy for when I play.
http://www.active.com/nutrition/articles/foods-that-boost-energy
I'm really interested in the way our bones maintain health. I changed my caffeine and soda intake. For 5 days I stopped drinking soda and caffeine and tried consuming more milk. Milk has a lot of calcium which helps increase bone health. I felt stronger and and didn't get sore as easily.
ReplyDeleteThe challenge was fun to do. For 5 days my mom, sister, and I tried out our new caffeine free diet. So instead of unhealthy sodas and etc. we tried milk or water as a substitute. We ate corn flakes, boiled egg, or yogurt in the mornings, yogurt and salad for lunch, and spinach and fish for dinner at least one night. I decided to add weights to my session of squats it was a little bit challenging but not so bad. The goal was to help make our bones stronger and promote healthy living. I plan on sticking to this routine I believe I will receive better results in the future.
ReplyDeleteFor my 5 day healthy bones challenge, I decided to cut out all caffeines and kool-aid drinks and only drink water and milk. I usually don't drink milk unless it's with cereal, but I decided to start drinking it as a regular beverage along with the water. The first two days of drinking milk made my stomach ache because I wasn't used to consuming so much milk, the water although was refreshing and made me feel great especially during workouts. My muscles and bones usually felt soar after I worked out but they didn't feel as bad once I got into the 3rd day of my challenge. I actually felt great going into the 4th day. My muscles felt relaxed and I didn't have to crack my bones as much. Doing this challenge made me realize that what it consume can really effect my body. Even the little things count. 2 weeks after doing this challenge, I still continue to drink lots of water, but not a lot of milk. I still feel great doing my workouts.
ReplyDeleteFor my 5-day challenge I took out all sugar drinks like soda and my home made "kook aid". Instead I drank milk, protein, fruits and vegetables after workouts. I noticed myself feeling more energized, staying properly hydrated and eating well. Since I started there was no going back, on occasion I'll have a soda or a "bad" food, but changing my diet changed me for the better.
ReplyDeleteEver since I was a kid I have been brought up to eat the necessary nutrients my bones and muscles require for adequate growth. Calcium has always been part of my diet, helping my bones develop and gain strength, which is likely to have contributed to a lack of bone fractures thus far. In addition to eating right, high activity has helped to stimulate and strengthen by bones and the surrounding muscle. In the future I hope to continue healthy habits in order to prevent muscle disease or fractures. So during this 5 day challenge I focused on drinking more water and keeping myself hydrated, doing this led me to feel more full so I ate less at meals which was good and also, I felt much more energized at practices and didn't get worn out so quickly.
ReplyDeleteCaffeine is a regular part of my diet. I consume it through coffee, hot chocolate, various sodas, etc. so I decided to cut it out for a week to see what happened. I feel significantly better, but it didn't start out that way. I did feel sluggish and groggy for the first few days but I was able to replace the drinks with an apple or other fruit which lifted my energy levels. My body doesn't crash as easily now and my energy feels more substantial, and I also feel a lot more hydrated because I am forcing myself to drink water because all my other drinks have caffeine. Plus, I know that caffeine can disrupt the body's ability to absorb calcium, and although I couldn't physically feel the difference in my bones I know that it overtime will allow them to get more calcium. I would like to include occasional caffeine in my diet but but not nearly to the extend that I was consuming it at, so overall this challenge was a huge success.
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ReplyDeleteSince I was a child, I have been encouraged by my parents to have a proper intake of calcium each day. This advice I believe has helped me maintain bone strength and has kept me in good health for many years. For this 5-day challenge, I made sure to eliminate fast food and my soft drinks from my diet and instead replaced it with food that would help me improve bone strength and keep me energized throughout the day ( milk, cheese, fruits, vegetables).
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