What: Walk indoors for at least 15 minutes.
Why: It’s wintertime in the Northern Hemisphere, and that makes it difficult to practice outdoor weight-bearing exercises like walking and jogging. Cold weather, rain, and snow can keep you indoors during the winter months.
But your bones need weight-bearing exercise all year round, and walking is one of the best forms of this exercise. So I’m going to show you how you can “walk” indoors and reap the bone-strengthening benefits.
How: Perform the Marching in Place move, which is a basic warm-up exercise found in the Densercise eBook System. Simply walk in place swinging your arms at a rythmic pace. Then you can branch out from this and add some variations. Here are some ideas…
Other Indoor “Walking” Variations
Simply march in place and periodically raise your knees to your waist, keeping your back straight and tummy tucked in. You'll be doing this for 15 minutes, so feel free to get creative! And to help with motivation and make it more fun, play some of your favorite music. Including a friend in your exercise routine can also help with motivation, and the social time chases away the winter blues.
What: Eat at least two foods rich in lycopene.
Why: Lycopene is an antioxidant, and like all antioxidants, it’s good for your bones because it prevents oxidative damage. But, as explained in the Osteoporosis Reversal Program, lycopene is exceptional – it actually stimulates osteoblasts, the bone-building cells, according to a study published in the Journal of Medicinal Food.1
When lycopene is combined with carotenoids, antioxidants found in foods like carrots, sweet potatoes, pumpkin and kale, it’s more readily absorbed. In addition, lycopene absorption is enhanced when foods are chopped or pureed. That’s why today I’m also sharing with you a smoothie recipe that includes foods rich in both lycopene and carotenoids.
Health Benefits of Lycopene
Besides stimulating bone cells, this important antioxidant provides other important health benefits. Here are some to consider:
- Amazingly, lycopene plays a role in intracellular communication. At crucial sites between cells called “gap junctions,” lycopene facilitates communication between the cells, giving off signals that stop the cells from reproducing.
- Lycopene stimulates the immune system.
- Endocrine pathways are also facilitated by lycopene, which helps in the communicative interplay between hormones.
How: Eat at least two lycopene-containing foods per day. The highest sources of lycopene are:
And here’s the smoothie recipe I mentioned earlier:
- 1 cup chopped, fresh tomatoes
- ½ cup carrots
- ½ cup celery
- ½ cup apple juice
- ½ cup ice (you can replace it with water, if you prefer)
- Thoroughly wash the fruits and vegetables.
- Carefully remove all stems, peels, rinds, pits, and seeds where applicable.
- Chop all fruits and vegetables into 1-inch chunks.
- Put all ingredients in a blender, adding liquids last, and puree until smooth.
- Serve immediately.
Tomato Paradise is one of the many delicious smoothie recipes found in Bone Appétit. Plus, Blender Magic bonus booklet features an entire recipe collection dedicated to the nutritional power of blending. It’s one of the bonuses you’ll get with Bone Appétit, the cookbook where you’ll find over 200 bone-healthy recipes for Breakfast, Smoothies, Appetizers, Soups, Salads, Vegetarian Dishes, and plenty of Main Courses, including Fish, Poultry, and Beef, and even an entire Dessert section!
With Bone Appétit, the first bone-building cookbook of its kind, I’ve done all the work for you… Inside you’ll find all my bone healthy meal ideas in one beautifully printed book.
And with the special limited bonuses, Blender Magic and the 30 Day Meal Planner, you’ll have all the tools you need for bone-healthy meals and snacks.
Till next time,
1 Rao, Kim et al. “Lycopene II–Effect on osteoblasts: the carotenoid lycopene
stimulates cell proliferation and Alkaline Phosphatase Activity of SaOS-2 Cells.” Journal of Medicinal Food. 2003.