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No sooner do I recover from my bout with muscle weakness from the statin I was on for 3 years but now I am told that I have osteoporosis. I felt gloomy wondering how I would eat well and still lose a few pounds gained recently.
Hurray, a menu that I can live with on my diet calendar that I worked out today. It includes 3 fruits, 3 veggies, and beans which should be eaten 3 times a week, reflected with half a serving each day instead. Meets fish requirements too.
Osteoporosis requires me to take Vitamin D to help absorb the calcium to regain some bone and keep further deterioration slowed down. 1200 milligrams of calcium is my goal with 2 cups of milk , half cup of yogurt and half cut of cottage cheese. 900 mgs. already plus another 200 from an ounce of cheddar which I could make a quiche, top eggs or use in other ways. 12 Almonds are another 60 mg and 39 mg for 1 cup raw mustard greens.....at 1200 plus whatever little bits from the other foods and some cabbage as a bonus. I just worry that too much Vitamin K from the greens is too much with both. Note that dried crushed boiled eggshells is better absorbed than a supplement should I decide to ever "top up" on a short day.
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1540 kcal
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Grasa: 56,10g | Prot: 91,03g | Carbh: 178,79g.
Desayuno: Spectrum Chia Seeds, Cocoa Powder (Unsweetened), 1% Fat Milk, Bananas. Almuerzo: Great Value Sharp Cheddar Cheese, Daisy Low Fat 2% Small Curd Cottage Cheese, Cabbage, Canned Mackerel, Fresh & Easy Five Bean Salad, Apples. Cena: Balsamic Vinegar, Cucumber, Tomatoes, Onions, Mustard Greens, Pineapple, Plain Yogurt, Roasted Potato, Roasted Broiled or Baked Chicken Thigh (Skin Eaten), TOPS Markets Corn on the Cob. Pasa Bocas / Otros: Almonds, Sugar, Cinnamon, Ginger, Turmeric (Ground), 1% Fat Milk. más...
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