This is my personal research and thoughts on a problem to show how to use the design recipe systems model for problem solving.
Be well….be happy. It costs nothing to sing or offer someone a smile.
In tough economic times, such things can make a real difference in someone’s day and both reduce you own stress which is good for your bones and overall health.
This quote comes from my monthly newsletter for osteoporosis. I am doing research to develop an action plan to make my bones stronger. If I don’t reverse the problem, it will only get worse. The number one thing to do is reduce stress by being happy. As you start your research, find something you love or really need to do. It will create the motivation you need to look for details and plan the steps to a solution.
And map it to see who is researching your research.
GOAL: Bone Density test number is reduced to a safer level.
INPUT: Three plans – Diet, Exercise, Happiness
PROCESS: Develop Action plan for Diet first
1. Switch to decaf coffee. It is the taste I like and stress reduction holding the warm cup.
2. Add more onions to my diet – find some good onion soup recipes.
3. Eat prunes for a snack – I love them and didn’t know they were that good.
4. Add Sage to all foods I cook – need to add it to my herb garden, but for now buying the fresh; making sage tea ( asked my niece Kathy the tea expert about this and she said great idea to add to tea.)
5. Eat Canned salmon with bones for lunch
6. Eat more vegetables and fruit – fruit with yogurt for breakfast
7. Get an Aero Garden for fresh salad
8. Get PH paper check level
1. Just one beer or glass of wine on weekends???
2. Find a good Whey supplement – any suggestions? This is to get lactoferrin
3. Reduce Acid: “There was a time when people ate a more alkaline diet (vegetables, especially green leafy ones,fruits and dairy products). Today many people have switched to a more acidic diet (meat, fish, soft drinks, grains, legumes, nuts).” I thought nuts and fish were good for you. Need to ask my cousin Jeannie about this; as a dietician maybe she has a diet for use poor bone people?
NOTES on foods – maybe I need to keep a diary: – wonder if calcium supplement is just as good. I think I get plenty of calcium.
1. You can get 400 milligrams of calcium in: 3 and 1/2 oz of Sardines WITH BONES; 1 cup of Yogurt, plain low-fat; Tofu processed with calcium salts (Do read the label since tofu varies widely).
2. You can get 300 milligrams of calcium from 1 cup of Milk; 1.5- 2 oz of hard cheese; 1/2 cup of part-skim ricotta cheese; 1/2 cupSalmon, canned WITH BONES; 6 ounces Collard greens ; 1 CUP Soy milk; (Check labels since brands vary); 1 cup Calcium fortified orange juice.
3. You can get 100 milligrams of calcium from 3/4 cup of Cottage cheese; I cup cooked broccoli, 1 cup navy or pinto beans;1 small Taco; 1 English muffin; 1/3 cup Almonds; 4 dried figs.(One of my favorites are dried figs which come into the stores in late Fall. I often buy 10 packages! And they are my between meal snacks or I add them to fruit salad)
Problem – this is where I think I have a problem.
Oxalates (such as spinach, sweet potatoes and beans) and Phytates (such as whole wheat bran, beans, nuts and soy isolates) interfere with the absorption of calcium. So, for example, eating a piece of hard cheese alone or in a salad may be fine but eating a cheese sandwich or cheese on beans could be problematic.
OUTPUT: Switched to decaf coffee, no sodas, using sage and onions as much as possible, eating yogurt for breakfast, salmon and salad for lunch, prunes for snacks.
FEEDBACK: Need to do steps 7 and 8 plus do more research.