Radiolab presents: Moments by Will Hoffman. This film is a celebration of life that was inspired by David Eagleman's book, Sum.

Build Better Bones

Women: You're not usually complimented on how great your bones look, but bone fitness is important to keep you strong and to prevent osteoporosis. What can you do to enhance your bone health? Get the skinny on this topic from Jason R. Karp, PhD, owner of RunCoachJason.com, director and coach of REV02LT Running Team, a freelance writer and a competitive runner.

Exercise and Bone Health Exercise is important to build healthy bones, and weight -bearing exercise is best. Weight-bearing exercise is activity that works the bones and muscles against gravity. For example, running, walking, hiking, stairclimbing, dancing and sports that involve running are all weight-bearing. Swimming and cycling, however, are not.

Weight Training and Bone Health

Doing weight exercises is also crucial for strong bones. Researchers found that women who combined aerobic exercise and weight training had a greater bone mineral density (BMD) of the lumbar spine than women who did only aerobic exercise (Davee, Rosen & Adler 1990).  

A number of other studies have also shown that weight training increases BMD, especially in premenopausal women (Layne & Nelson 1999; Petranick & Berg 1997). The strong contraction of muscles as they pull on the bones to which they attach influences the magnitude of stress on the bones themselves .

Since the intensity of the stress on the bone is more important for increasing BMD than the number of times the stress is repeated (Prior et al. 1996), you need do only one set of weight training with a heavy weight to increase BMD. Weight training should target specific body parts, since the effect of weight training on BMD is specific to the bones that attach to the muscles being used.

Nutrition and Bone Health

Two essential nutrients for bone health are calcium and vitamin D. The Institute of Medicine of the National Academy of Sciences recommends that women aged 19-50 years need to consume 1,000 milligrams (mg) of calcium and 400 International Units (IU) of vitamin D per day, and women over 50 years (or postmenopausal) need to consume 1,200 mg of calcium and 600-800 IU of vitamin D per day (Borer 2005).

Adequate calcium and vitamin D intakes become increasingly important after age 40, when losses of bone mineral become measurable (Borer 2005). While dietary sources of calcium and vitamin D are optimal, you should consider supplements if your diet alone cannot provide the recommended daily intake.

Exercise

• high-intensity resistance exercise

• resistance exercise that focuses on the muscles of the lumbar spine and front and back hip regions

• plyometric exercises (such as hops, jumps and bounding)

• an emphasis on movement in varying directions

• weight-bearing exercise during adolescence, before skeletal maturity is reached

For guidance on developing an exercise program to maintain bone health, consult a qualified personal trainer.

Nutrition

• 1,000 mg of calcium per day for women aged 19-50 years; 1,200 mg per day for women over 50 years

• 400 IU of vitamin 0 per day for women aged 19-50 years; 600-800 IU per day for women over 50 years

• adequate caloric intake to meet metabolic needs

References

Institute of Medicine. 2004. Executive Summary, Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. National Academy of Sciences, Food and Nutrition Board. Washington, DC: National Academy Press.

Sawka, M.N., et a!. 2007. American College of Sports Medicine Position Stand: Exercise and fluid replacement. Medicine & Science in Sports & Exercise, 39, 377-90.

Williams, M.H. 2005. Nutrition for Health, Fitness & Sport (7th ed.). Boston: McGraw-Hill Higher Education.

WASHINGTON--Most people wouldn't consider eating an entire medium hand-tossed cheese pizza from Domino's in one sitting. And these days, most folks are carb-concious enough not to order pizza as a side order to pasta, or vice-versa.

So why is Domino's trying to turn back the nutritional clock with its 1,300- to 1,500-calorie BreadBowl Pastas--white-flour penne, sauce, cheese, and other toppings entombed in Frisbee-sized white-bread crusts? Domino's BreadBowl Pastas are the most recent Food Porn exposed in Nutrition Action Healthletter, the popular publication of the Center for Science in the Public Interest.

"White-flour pasta with cream-cheese sauce can be a nutritional nightmare on its own," said CSPI senior nutritionist Jayne Hurley. "The last thing it needs is an 800-calorie white-bread pizza-crust bowl." Savvy eaters will remember that more than a decade ago CSPI famously called fettuccine Alfredo a "heart attack on a plate."

Domino's executives seem to have forgotten since the infamous cream sauce tops three out of the five BreadBowl Pastas--the Chicken Alfredo, the Chicken Carbonara and even the innocently named Pasta Primavera. There is also an Italian Sausage Marinara (with Provolone cheese) and Three Cheese Mac-N-Cheese.

The items range from 1,340 to 1,480 calories and more than a day's worth of saturated fat (22 to 28 grams) and sodium (1,820 to 2,840 milligrams). "Topping a pizza crust with an order of macaroni and cheese is probably the most discouraging mac-and-cheese innovation since The Cheesecake Factory decided to ball it up and toss it in the deep-fryer," Hurley said. "What's next, wrapping it in a giant blueberry pancake?"

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Denny's Meals, With Several Days' Worth of Salt, Promote Heart Disease, Stroke, Risk of Early Death

WASHINGTON--Most Denny's meals are dangerously high in sodium, putting the restaurant chain's customers at greater risk of high blood pressure, heart attack and stroke, according to a class action lawsuit filed today by a New Jersey man with the support of the Center for Science in the Public Interest.

The lawsuit was filed in Superior Court of New Jersey in Middlesex County, and seeks to compel Denny's to disclose on menus the amount of sodium in each of its meals and to place a notice on its menus warning about high sodium levels. CSPI is working with the New Jersey firms of Galex Wolf, LLC and Williams Cuker Berezofsky.

Most Americans should consume no more than 1,500 milligrams of sodium per day, according to the Centers for Disease Control and Prevention. But at Denny's, the great majority of its meals contain more, and in some cases, several times more. Some meals at Denny's provide more than 4,000 or 5,000 mg of sodium--more than most adults should consume in three days. Diets high in sodium are a major cause of high blood pressure, which in turn is a major cause of heart disease and stroke, the first- and third-leading causes of death in the United States.

A Spicy Buffalo Chicken Melt with regular fries would have 4,120 mg of sodium; with seasoned fries instead (shown) it has 4,880 mg. Start off this meal with clam chowder and it would have 6,700 mg of sodium.

"Denny's is slowly sickening its customers," said CSPI executive director Michael F. Jacobson. "For those Americans who should be most careful about limiting their sodium, such as people middle-aged and older, African-Americans, or people with existing high blood pressure, it's dangerous to eat at Denny's. Denny's customers deserve to be warned about the considerable health risk posed by many of these meals."

The plaintiff, Nick DeBenedetto, is a 48-year-old resident of Tinton Falls, NJ, who has eaten for many years at Denny's restaurants in East Brunswick and Brick, NJ. DeBenedetto takes a prescription medication to control his high blood pressure and at home does not cook with salt or use the salt shaker. Some of his favorite Denny's items, such as Moons Over My Hammy or the Super Bird turkey sandwich, contain far more than 1,500 mg of sodium--even without soup, salad, fried onion rings, or other side dishes.

"I was astonished--I mean, literally floored--to find that these simple sandwiches have more salt than someone in my condition should have in a whole day," DeBenedetto said. "It's as if Denny's is stacking the deck against people like me. I never would have selected those items had I known."

Moons Over My Hammy, a ham, egg, and cheese sandwich, has 2,580 mg of sodium by itself--more than even a healthy young person should consume in a day. It's served with hash browns (adding 650 mg of sodium) or grits (an additional 840 mg).

The Super Bird sandwich, served with regular French fries, has 2,610 mg of sodium--more than twice what someone with high blood pressure should consume in a day.

Denny's Meat Lover's Scramble, which has two eggs with chopped bacon, diced ham, crumbled sausage, Cheddar cheese, plus two bacon strips, two sausage links, hash browns, and two pancakes has 5,690 mg sodium, or 379% of the advised daily limit.

A full meal at Denny's consisting of a bowl of clam chowder, a Spicy Buffalo Chicken Melt, and a side of seasoned fries contains an alarmingly high 6,700 mg of sodium. It's a big meal, to be sure, with about 1,700 calories. But that's more sodium than what 70 percent of Americans should consume in four and a half days.

Even many of the smaller meals advertised for children and seniors have inappropriately high sodium levels.

Many health experts consider high dietary sodium levels to be one of the nation's top health threats. Dr. Stephen Havas, adjunct professor of preventive medicine at Northwestern University's Feinberg School of Medicine, says that reducing the sodium content of packaged and restaurant foods by half would save at least 150,000 lives per year.

For some people, particularly Denny's elderly patrons, getting several days' worth of sodium in a single meal might be enough to trigger congestive heart failure.

"As a physician, I have grave concerns about the sodium levels at Denny's, and grave concerns about an elderly person or someone with hypertension eating even one such meal," Havas said. "The body can have a hard time getting rid of that much salt, potentially leading to fluid retention and accumulation in the lungs. Consuming that much sodium can have severe consequences."

Denny's describes itself as the largest full-service family restaurant in the United States, with more than 1,500 restaurants and annual sales of $2.4 billion.

"By concealing an important material fact about its products--namely, that that these foods have disease-promoting levels of sodium--Denny's is failing its responsibility to its customers and is in violation of the laws of New Jersey and several other states," said CSPI litigation director Steve Gardner.

Denny's and CSPI had been in private negotiations over sodium, but those talks ended earlier this year. Shortly thereafter, the chain made small sodium reductions in a handful of items, like cheese sauce, shrimp skewers and kids' meals, but the chain did not make the kind of broad sodium reductions or menu disclosures urged by CSPI.

CSPI's litigation department has, since its founding in 2004, sued a number of leading national food companies and has secured agreements improving food labeling, marketing, or product formulation with Anheuser Busch, Frito-Lay, Kellogg, KFC, Kraft, Sara Lee and other companies. CSPI's litigation activities helped spur the removal of artificial trans fat from restaurant food and helped return millions of dollars to consumers from makers of the dietary supplement Airborne.

The lawsuit filed today against Denny's is CSPI's first sodium-related lawsuit against a food company. Separately, CSPI has petitioned the Food and Drug Administration to regulate salt as a food additive and to restrict sodium levels in various categories of food.

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The Lemonade Diet, also known as the Master Cleanse Diet, is a relatively simple program that has gained popularity recently. Several well known celebrities, Beyonce for instance, claim that it helped them lose weight. Just remember, following the program can pose problems of its own.

There are three major components of the "lemonade" diet including Ease In, The Lemonade Diet, and the Ease-Out. The ingredients necessary must be followed precisely in order for the program to work right.

The first part of the program eases you into the routine and prepares your mind and body. Your stomach will adjust to receiving less food and you will be psychologically prepared. The first part consists of three days, on the first day you can eat fruits and vegetables, removing meat and processed foods from your diet. On the second day you can only drink fruit and vegetable juices, if you do not have a juicing machine create a broth. The third day entails drinking two liters of fresh squeezed orange juice with a tablespoon of maple syrup and water to fill.

The main part referred to as the Lemonade Diet is an intense process that will be challenging. There are three steps that need to occur on a daily basis. The first step is about preparing your lemonade for the day. As soon as you wake up go into the kitchen and prepare your "meals."

Here is the Recipe for the Lemonade Diet

You will need to gather 14 tablespoons of hand squeezed lemon juice, three 1-liter reusable bottles, 14 tablespoons of maple syrup, 1/4 teaspoon of Cayenne Pepper, and two liters of water. Place seven tablespoons of the lemon juice into a 1-liter bottle and repeat with a second bottle. Do the same with the maple syrup, add the cayenne pepper and fill it with water. Fill your third bottle full of water as you will need to drink it throughout the day to give your body the illusion you are full.

The second step of the diet entails drinking the lemonade and water throughout the day. When you feel hungry take a swig of the lemon mixture and follow it with several drinks of regular water. You need to drink the entire two liters of lemonade at the end of the day.

The hardest part of the diet is the third step, which is salt water flush. In essence, you drink salt water to induce several bowel movements to cleanse your system. Mix one liter of room temperature water with a teaspoon of sea salt. It is easiest to drink the solution in one gulp, but be sure to stand by the sink as your reflexes may sink in halfway through. After drinking the mixture you can go about your night until a bowel movement occurs - typically within 60 minutes of drinking the salt water. It is important to perform the flush in the evening because you will be on the toilet for a while. You must be near a toilet for several hours after the first movement. When you reach the point where you can go 15 minutes without eliminating, you are safe.

The time frame for which people stay on the lemonade diet depends; some do it for as little as three days while others can go up to two weeks. Whenever going on such a diet always consult with your physician if you have prior medical conditions.

The ease-out steps are an essential process to prepare your body for regular food again. It is critical that you change your eating habits afterward and it's important to remember that this diet, like all diets, will slow metabolism . That's right. You will be losing muscle during this diet and muscle is your metabolic engine.

If you started the diet with a 200 horsepower engine, you will finish the lemonade diet with a smaller engine. The longer you stay on it the smaller your engine will be. So don't do this for weight loss. If you choose to go on this diet, do it to flush your colon, not as an attempt to lose fat.

That would just be silly.

How to ease back into eating real foods:

1. On the first day drink three one liter bottles of orange juice with two tablespoons of maple syrup in each.
2. On the second day drink fruit and vegetable juice or broth.
3. On the third day re-introduce your body to fresh fruits and vegetables.
4. On the fourth day you can eat anything, but be sure to include live products.

If you choose not to follow the ease-out process prepared to become nauseous and possibly sick.

Remember, if you want to lose weight and get super hero fit this diet won't do it. Instead, seek help from a certified personal trainer, fitness trainer or find a fitness boot camp near you. On the other hand, if you want to cleanse your colon, the lemonade or master cleanse diet will work just fine.

Many people want to lose weight quickly and safely. However evidence shows that in order to keep the weight off permanently you should strive to lose, at most, about 1-2 pounds of fat per week.

The most common mistake that people make in their attempts to lose weight is to approach weight loss as a one time thing and not a lifestyle change.

Effective weight loss programs all do the same basic thing. They manipulate calorie intake so that calories in is less than the total number of calories expended. Most people don't know that one pound of fat equals 3,500 calories.

So to lose 1-2 pounds per week you would need to consume 500-1000 fewer calories than you currently take in - assuming that your weight has stabilized.

The other option is to increase your activity level so that calorie expenditure is increased by 500-1000 calories per day. Either one of these approaches would result in a 1-2 pound body weight reduction every single week.

Unfortunately, these are both simplistic approaches to weight loss that don't take into account other factors like bioindividuality, horomone production, and more.

But for someone who is looking to drop body weight fast, without regard to long term weight loss, this is all that you need to know.

For people who are concerned with long term and permanent weight loss it is essential to approach body transformation as a lifestyle change.

The people who are successful with weight loss make physical activity and permanent and essential part of their daily routine. They don't think of exercise as a chore. They think of it as their escape from the daily grind. It is their refuge from the hustle and bustle of everyday life.

If you are looking to lose weight, consider making physical activity and healthy eating a part of your life. You will live longer, be happier, have more confidence, and more. The list of benefits that you will experience is too numerous to list here.

It goes on and on.

So if you want to have a better outlook on life, more energy, and more - don't even think about losing weight quickly.

Think about making a permanent lifestyle change and losing weight FOREVER.