Training for Stronger Bones

When my girls were all little, they would frequently ask me how old I was. I thought it was fun to tell them a different (usually ridiculous) age every time. Now, the joke seems to be on me. My youngest daughter loves to tell people that I am much older than I really am. Usually the number is in the hundreds. I always make a point to remind her that she is getting older, too. Since Wendy and I aren't the only ones getting older, I can make a good case that we should all be thinking about our bones when we plan our workouts. It is important both for those who are still young enough to be working toward their peak bone density (which is usually reached in early adulthood) as well as for those of us who have passed that milestone but don't want to develop osteoporosis in our older age-I think this should cover just about everyone.

Because of the way bones are stimulated to grow, training for improved bone density has some very specific guidelines. There is a term called, "minimal essential strain (MES)" that refers to the lowest stimulus necessary to initiate bone growth. Only when we exceed this strain will growth be stimulated. Bone cells are regulated so that the activities done on a regular basis do not exceed the MES. Therefore, it is necessary to continually be progressing in order to regularly exceed the MES for continued bone growth. As soon as bone growth has occurred, the same force that generated the growth will no longer exceed the MES. Bone density improvements follow increased muscle strength. As muscles get stronger and lift heavier weights, the bone increases its mass and strength to provide proper support. How long have you been using the same hand weights every time you do your resistance training? While those 12 pound dumbbells might have been enough to stimulate bone (and muscle) growth when you first started using them, your body has likely adapted to the weight and it now falls below the MES. This is good news! It means you are stronger and ready to move up to heavier weights. Don't get stagnant.

Another important principle in bone growth is that the region of the skeleton receiving the strain (by impact or weight) is the area that will receive the stimulus for bone growth. So, in other words, the area of desired bone growth has to be directly loaded. Running is a good way to load the hips (by impact), but not necessarily the spine. Exercises such as the back squat (squatting with a barbell resting across the back of the shoulders) or a shoulder press are examples of exercises that would load the spine. In general, any exercise that requires movement of more than one joint, is weight-bearing, or involves impact (assuming your health allows it) is recommended. Some examples are running, walking, squats, deadlifts, power clean, and shoulder press.

If you are already exercising on a regular basis, make sure you are progressively increasing the amount lifted, and try to include more multi-joint exercises that directly load the hips and spine. If you are not exercising regularly, There's no better time than the present to start! Your bones will thank you.

The Best Almond Granola

I love granola, but over the years, I found myself repeatedly buying granola that just wasn't exactly right. So naturally, I decided I could make it better and healthier by myself. This is the recipe I came up with after some trial and error. I have been making it regularly for a couple of years. While I have worked on variations, this is the staple that everyone loves:

Granola

Ingredients:

• 8 cups rolled oats
• 2 cups puffed brown rice cereal
• Pinch of salt
• 2 tsp cinnamon
• 1 cup unsweetened coconut
• 1 cup coarsely chopped raw almonds
• ½ cup raw pecan or cashew pieces
• ½ cup pure maple syrup
• ½ cup honey
• 2 tsp vanilla extract
• Coconut oil, melted (a little less than 1/2 cup)

Directions:

1. Preheat oven to 300 degrees.
2. Stir together all dry ingredients in a very large bowl.
3. In a small bowl, stir together maple syrup, honey, and vanilla.
4. Add wet ingredients to dry ingredients and mix well.
5. Add a few tablespoons of melted coconut oil until the mixture is all slightly damp.
6. Pour into a single layer on two large cookie sheets coated with cooking spray.
7. Bake for 15 minutes. Stir contents, arrange in single layer again and continue baking until it just starts to turn tan, stirring every 10 minutes. Mine usually bakes for a total of about 30 minutes. Granola becomes crunchy as it cools. After cooling, you can stir in dried fruit if you want.

I find that it stays fresher if stored in a glass container.

Sausage and Pepper Risotto

This is a staple at our house. It is tried and true and enjoyed by all. It serves my family of 7 with enough leftovers for 1-2 lunches. While it takes a bit of time to make, you don't have to stir constantly while the liquid is being added, so you can load/unload the dishwasher or do other kitchen tasks while it cooks. It can also be made with frozen vegetables. I always freeze enough shredded zucchini from my garden to last a whole year. When I find bell peppers on sale, I stock up and slice and freeze them for later. When using frozen vegetables, the vegetable mixture will be a little watery. I simply drain the extra liquid into the small pot of simmering water/stock before I transfer the vegetables to the food processor. 

Ingredients:

• 32 oz. vegetable (or chicken) broth
• 1/2 cup water
• 1 T olive oil
• 1 small onion
• 3 small bell peppers (red, yellow, orange, or any combination), seeded and coarsely chopped
• 2 cups zucchini, sliced
• 8 oz. Italian sausage, browned and drained
• 3 cloves garlic, minced
• 1/4 tsp oregano
• 1 1/2 cups Arborio rice
• 1/2 cup shredded parmesan cheese

Directions:

1. In a small saucepan, heat broth and water over low heat. Let simmer.
2. In a large saucepan (I use a wok), heat half of the oil over medium heat. Add onion and peppers to pan, cook about 5 minutes, stirring. Stir in zucchini, garlic, and oregano. Cook 4 minutes.
3. Transfer the vegetable mixture to a food processor and pulse until finely diced. Set aside.
4. Add remaining olive oil to pan and heat briefly. Stir rice into the pan and cook 1-2 minutes, or until lightly toasted. Add warm broth, 1/2 cup at a time, stirring frequently with a wooden spoon and waiting until liquid is absorbed before add another 1/2 cup. Continue this until rice is tender (you might have to add more water, or you might not use all of the heated liquid). This will take 20-30 minutes.
5. Once the rice is tender, stir in the sausage and the vegetable mixture and parmesan cheese. Cook to warm through and serve immediately.

Apple Cinnamon Bread

 I love this bread! It is delicious, hearty, and makes the whole house smell wonderful. My kids like to pack it in their lunch spread with peanut or almond butter. It is also great for breakfast or an after school snack. To top it off, it is so easy to prepare. If you don't have a blender that will handle this recipe, shred the apples and prepare as you would any quick bread. I always double the recipe and freeze one loaf for later (to double it in the blendtec, add everything from step 2 to the wildside jar. Add the last half of the apples to the jar, pulse 5-6 times. Mix the dry ingredients in a large bowl, then fold the jar contents into the bowl.)

Apple-Cinnamon Bread-From the Blendtec website

Ingredients

• 2 large eggs
• 1/4 c coconut oil (I have also used light olive oil and canola oil)
• 3 Granny Smith apples, quartered and cored (I use whatever apples I have on hand)
• 1 tsp vanilla extract
• 1/2 c granulated sugar
• 1/2 tsp kosher or sea salt
• 1/4 tsp ground cloves
• 1 tsp ground cinnamon
• 1 tsp baking soda
• 1/2tsp baking powder
• 1 1/2 c whole wheat flour

INSTRUCTIONS

1. Preheat oven to 350°F. Grease 9-x-5-inch loaf pan; set aside.
2. Add eggs, oil, 1½ apples, vanilla extract, and sugar to WildSide jar. Secure lid and select "Whole Juice." Add remaining 1½ apples and secure lid. Press "Pulse" 5–6 times.
3. Add salt, cloves, cinnamon, baking soda, baking powder, and whole wheat flour. Secure lid and pulse 5–6 times or until flour is incorporated; do not over blend.
4. Pour batter into greased pan, and bake for 45–50 minutes or until toothpick entered into center comes out clean.

Thanksgiving Tips

Since the year of "the cranberry sauce that changed everything," I have gained a lot of experience with Thanksgiving dinners. I have planned, prepared, and served about 13 such dinners with turkeys ranging in size from 20-35 pounds and guests ranging in number from 6 up to 30 people.  You read that right. One year we had a 35 lb. turkey, killed the day before by my husband (with assistance from a lead pipe and the people who raised them). Every year my Grandma comes, she asks, "how do you get the turkey so perfectly browned?" That is the tip I am going to share.

You can prepare the turkey the night before. I make the herb butter (not healthy, but oh so delicious) which I rub under the skin, everywhere I can get a few fingers between the meat and the skin without tearing the skin. Next, rub olive oil on top of the skin. Place the turkey BREAST SIDE DOWN in a roasting pan. This allows the turkey juices to drip down, making the breast meat more moist. Cover the whole thing and refrigerate overnight. In the morning, cut a double layer of cheesecloth big enough to cover the whole turkey. Soak it in chicken broth for a few minutes and lay it over the top of the turkey. Every 30 minutes, take the turkey out of the oven and baste the top with either the juices from the pan or chicken broth, depending on the amount of juice available. After about 2 hours, remove the cheesecloth but continue to baste every 30 minutes until the turkey reaches a temperature of 178 degrees. It should rise to 180 after removed from the oven. If the skin begins to get too dark, loosely tent it with foil until it is done. It comes out beautiful and juicy every time!

Garlic Herb Butter-From Martha Stewart. If you have extra herbs, add them to the turkey cavity before roasting.

Ingredients:

• 1 garlic head
• Olive oil for drizzling
• 3 T each chopped fresh thyme, rosemary, sage, and flat-leaf parsley
• 1/2 cup unsalted butter, room temperature
• 3 tsp coarse salt
• Freshly ground pepper

Directions:

1. Preheat oven to 350, with rack in center. Place the garlic head on a square of aluminum foil and drizzle with oil. Loosely wrap garlic and roast until fragrant and very soft, about 1 hour. Remove from oven; let cool.
2. In a small bowl, combine herbs and butter. slice off tip of roasted garlic head with a serrated knife; discard. Squeeze garlic head firmly over bowl to release softened cloves. Season with salt and pepper and mix until smooth. 

The Cranberry Sauce that Changed Everything

"What should I bring to my Aunt's house for Thanksgiving dinner?" That was the question I asked myself as a newly married wife who had never contributed my own item to such a dinner.  Somehow, getting married changed my status from Thanksgiving dinner "helper" to Thanksgiving dinner  "contributor". Yikes! I was automatically upgraded without any additional qualifications. Being somewhat intimidated with this new, upgraded status, I began to pour through magazines for any recipe that would be easy yet amazing, wowing all attending relatives with my new-found wife wisdom.

The recipe I decided on, with the help of "Cooking Light" magazine, turned out to be a hit! It was simple to prepare, made the house smell divine, looked pretty, and turned even the cranberry sauce skeptics into believers. You might even say it was revolutionary. It was requested again the following year and so became a family tradition. Even in the years when I was unable to attend Thanksgiving dinner with my family, they requested the recipe and served it without me. I hope your family will enjoy it as much as mine. Because many of the ingredients are also needed for the stuffing, I chop and measure everything the day before Thanksgiving when I am making the stuffing and preparing the turkey. In the morning, I put everything into a saucepan and simmer it, filling the house with the scent of the holiday. It is best served at room temperature or cold with leftovers the next day.

Cranberry Chutney-makes 4 cups

Ingredients:

• 1 cup chopped Granny Smith apple
• 1 cup raisins
• 1 cup chopped onion
• 1 cup sugar
• 1 cup white vinegar
• 3/4 cup chopped celery
• 3/4 cup water
• 2 teaspoons ground cinnamon
• 1 1/2 teaspoons ground ginger
• 1/4 teaspoon ground cloves
• 1 (12-ounce) bag fresh or frozen cranberries

Directions:

1. Combine all ingredients in a large saucepan; bring to a boil. Reduce heat, and simmer, uncovered, 60 minutes or until slightly thick, stirring occasionally.

Three Ingredient Jello Cups

My kids started asking for the individual servings of Jell-O to pack in their lunch. Not being a big fan of the waste and long ingredient lists associated with such items, I came up with this recipe. It is yet another use for my cute silicone muffin cups. I put them on a large cookie sheet before I ladle the liquid into them and simply transfer the whole sheet to the refrigerator. I use another cookie sheet as a "lid".  Make sure you have enough room in your refrigerator! This makes enough for a whole week. Some of our favorite flavors are: blueberry pomegranate, apple cherry, cherry pomegranate, and apple raspberry. Make sure it is 100% juice.

Ingredients:

• 12 oz container frozen 100% juice concentrate, thawed
• 4 packets unflavored gelatin
• about 2 1/2 cups water

Directions:

1. Pour 1 cup of the undiluted juice concentrate into a large bowl.
2. Pour the remaining juice concentrate into a liquid measuring cup. Add enough water to equal 3 cups total liquid. Bring this mixture to a boil in a small saucepan.
3. Meanwhile, sprinkle the gelatin over the cold juice in the bowl; let stand one minute.
4. Add hot juice/water mixture and stir until gelatin completely dissolves, about 3 minutes.
5. Pour into 13 x 9 x 2-inch pan or into 24 silicone muffin cups and refrigerate overnight.