I’ve just finished a week of training at MindCAP a Feuerstein Training Center – examining how we think. It reminded me of a college (!) prof who asked me, “how do we know what we know”? All these years later, I still ponder that.

This program rigorously explores the idea through cognitive exercise. And yes, my brain is tired!

Our instructor, the brilliant and gracious Greta, had an even more remarkable quality – endless patience wrapped up in positive energy which served as encouragement to learn more. And to take that information and apply it!

While I will share a couple specifics today, BRIDGING some Feuerstein concepts to our food, nutrition and health talk, I believe my brain is changed. And I hope I can help you change your thinking about your diet.

Greta said, “No one is ever stuck.” And then elaborates that is true IF you want to change and you BELIEVE you can. So, that made me think of people who state food absolutes:

  • I’m never hungry for breakfast
  • I don’t have time to eat right
  • My kids hate vegetables so I’ve stopped serving them
  • I can never lose those last five pounds
  • I have this enormous sweet tooth so I’ll never lose weight

The best and only place to start is where you are. What are your habits now? Record them. Consider them. Honestly, you can’t make a plan without having relevant input. Do your homework on you before making a plan to be well.


PS We’ve talked food journaling before – pencil and paper, phone app, web entries…I typically say format doesn’t matter. Perhaps it does. Go old school with that journal this time and find a pencil!

Permanent link to this article: http://marciacrawford.net/archives/change

Strengthening bones

Pilates practitioners

Last Minute we talked about bones and being mindful of building them when you’re young!

While my field is nutrition and diet, my first thought in maintaining strong bones, post-30, is actually EXERCISE!

Specific exercise recommendations should come from an expert in that field (exercise physiologist, physical therapist, kinesiology specialist, occupational physiologist, orthopedist, sports medicine specialist for example). Know there is a distinct difference in what you should and shouldn’t do for bones if you have osteoporosis.

But, in general – be as active as you can.

Weight bearing exercise (in the person without osteoporosis) is critical. WebMD suggests:

  • brisk walking
  • climbing stairs
  • dancing
  • hiking
  • jogging
  • jumping rope
  • step aerobics
  • tennis/racquet sports
  • yard work

OK, that last one sounds like work, but you get the picture. If your feet touch the ground, the exercise is weight bearing.

The person with osteopenia and osteoporosis should focus on non-jarring, bone-rattling activity. And as joints begin to age, we tend to enjoy “easier” workouts  – biking and swimming come to mind.

Flexibility, improved core strength and stability, and better balance are benefits of Pilates which I practice because of the ease on the knees! I’ve added Sun Style Tai Chi (instructor Alan says it’s meditation in motion) which similarly focuses on proper body alignment, deep breathing, fall prevention, flexibility and agility.

Whatever your exercise routine, if you’re like me, you can and should do more. Bones need to move to be well,


Permanent link to this article: http://marciacrawford.net/archives/strengthening-bones

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