Marie-Annick Courtier - Cooking Well: Osteoporosis

Create a journal that you will complete every day to track your eating habits. No worries, you wont have to do this all your life. It might take you a while to figure things out, but eventually you will no longer need to write things down. You may include the following columns:

An eating journal allows you to learn a lot about your own eating habits. It may help you to discover what you are doing wrong and to make appropriate adjustments on your own. You will be in a better position to design your own personal healthy eating habits and meals. You also will be able to provide great information to your medical provider who, in turn, will be in a better position to help you.

Here are a few examples of what you may observe by keeping a journal:

• You ate the wrong foods when you are stressed, at work, or at parties.

• You ate 500 calories over your daily allowances

• You ate a food which is on your allergy list

• Instead of eating a healthy breakfast, you just grab a cup of coffee and go

• You ate out and got sick afterwards

• You are skipping meals

What you find out may surprise you. This awareness of your habits will lead to positive changes. One simple change can make a huge difference in your well-being. Dont be overwhelmed, just look at your journal with objectivity and start to see where you can make a change. Start with one thing. Once you do, and feel great about the result, move on to the next one, and so on.

The following menus have been designed to show you how you can plan and vary your meals while still staying within your recommended daily calories. Please feel free to adjust them to your preferences. Most of the recipes are based on the right amount of healthy fat, so you dont really have to worry about the amount. Feel free to use smaller portions of soups, salads, or vegetables recipes for snacks. If you need to lose weight, remember to consult your physician or registered dietitian. Discuss what is appropriate for your personal situation. Do not guess on your own, or you can jeopardize your health.

APPENDIX B

Substitutions

Sometimes it may be hard to find certain ingredients. What if you just ran out of one ingredient while preparing a dish, you are allergic to one ingredient and need a substitution, or you want to reduce the calories of a recipe? The following substitution list will be very useful during those times. Use simple judgment to choose the right substitution, depending on the application. Keep in mind every ingredient has a specific function in a recipe and making substitutions may alter the recipe. Baking is particularly a concern since it is all about chemistry. You may have to try a recipe many times before finding the right balance. Bes sure to take notes so you can remember what you did, especially when it turns out great!

Substitution List

When baking, these substitutions do not necessary work well by themselves. Usually other ingredients from the recipe need adjustment. Unless you have a lot of time on your hands for trial and error, do not attempt to create baking recipes but rather use those already available in cookbooks in specialty stores or over the Internet.

APPENDIX C

References and
Resources

References

Dunne, Lavon J., Nutrition Almanac, Fifth Edition. McGraw Hill Companies, 2001.

Evans, Lee K. and Chris Rankin, Giant Book of Tofu Cooking. Sterling Publishing Co., Inc., 2000.

Lorig, Kate and David Sobel, Living a Healthy Life with Chronic Conditions. Bull Publishing Company, 2006.

Pappa, Apostolos and Marie-Annick Courtier, The Saint-Tropez Diet. Hatherleigh Press, 2007.

Resources

American Diabetes Association

ATTN: National Call Center

1701 North Beauregard Street

Alexandria, VA 22311

800-DIABETES (1-800-342-2383)

www.diabetes.org

American Dietetic Association

120 South Riverside Plaza, Suite 2000

Chicago, IL 60606

800-877-1600

www.eatright.org

American Heart Association

7272 Greenville Avenue

Dallas, TX 75231

800-AHA-USA-1 (800-242-8721)

www.americanheart.org

National Osteoporosis Foundation

1232 22nd Street N.W.

Washington, D.C. 20037

800-223-2226

www.nof.org

National Osteoporosis Society

www.nos.org.uk

International Osteoporosis Foundation

www.iofbonehealth.org

Chapter 1

Living with
Osteoporosis

According to the National Osteoporosis Foundation, 85 to 90 percent of adult bone mass is acquired by age 18 in girls and by age 20 in boys. It stands to reason then, that embracing a healthy diet and exercise routine in our childhood is very important in order to prevent osteoporosis later in life. An estimated 44 million Americans are at risk today. Osteoporosis can strike at any age and should not be considered only a disease for old people. The disease weakens the bones, which then can break easily. Back pain, loss of height, stooped posture and fractured bones (vertebral column, hip, rib, or wrist) are some of the most common symptoms of osteoporosis disease. Eighty percent of people with osteoporosis are women, particularly postmenopausal, and 20 percent are men over the age of 70.