Bone-gevity: Long Live Strong Bones

Build Bone Health by Banking Good Nutrition

Strong is the new pretty. (And my little piggy bank is pretty in pink)

Whether it’s spin classes to boost your cardio, yoga to strengthen you abs or working with weights to tone arms and legs….exercise does way more than burn up a bunch of calories.  It makes you look and feel good.

But did you know your bones benefit from work outs too? Yup, weight bearing exercises- like taking the stairs or playing a set of tennis-are super important for building bone health.

What you eat and drink can make or break your bone health, too. Bone is built and repaired with a terrific trio of nutrients including the mineral calcium, vitamin  D and protein. Dairy foods, including milk, yogurt, cheese,  cottage cheese and frozen yogurt are a fabulous package of all three of those needed nutrients.

How much is enough?

The Academy of Nutrition and Dietetics recommends 3 servings of calcium rich foods every day for bone health.

Chocolate milk counts too!

The best sources of calcium are dairy foods, fortified breaks and cereal, canned salmon (with the bones), tofu and dark green leafy vegetables such as collards, kale and spinach. (By the way, you have to eat 10 cups of raw spinach to equal the calcium in cup of milk!)

An eight ounce glass of milk provides one -third of the vitamin D needed daily.

The Sunshine Vitamin (That’s why the pig is wearing sunglasses )

Our bodies can make vitamin D, but we need sun exposure on our skin. About 15 minutes a few times a week is advised.

Fascinating nutrition fact from history: Vitamin D was first added to milk in the 1930’s to help prevent bone weakening rickets in children. Then rickets became history!  Go Team Nutrition!

Bone Up on Bone Health

Today we worry about osteoporosis. If bones are starved of good nutrition, they become porous and brittle and that leads to fractures. The disease is called Osteoporosis and according to the U.S. Surgeon General’s Office an estimated 10 million Americans over the age of 50 suffer from this debilitating disease. But, osteoporosis can be prevented if we ‘bank’ enough nutrients in our bones during childhood, teen years and adulthood.

Delicious Dairy to Build Bone-gevity

Click on the name of the recipe to find what you need to make these delicious nutritious dishes! They’re all from the Southeast Dairy Association’s wonderful website! (Click here for more nutrition tips.) Here I am on the set of NBC Atlanta & Company for Mother’s Day and May as National Osteoporosis Awareness Month.

Blueberry Flax-Overnight Oats

Black Bean Mango Greek Yogurt Dip

Salmon Cakes with Lime-DIll Yogurt Sauce

So get in the kitchen and out in the sunlight to build stronger bones for life! #bonehealth #bonegevity #client

 

 

 

 

 

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