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.
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.
It’s time to stretch on the spandex, hit the gym with folks who look like they’ve never been there before ( or in a long time )- bless their hearts.
In fact, YES, bless their hearts because no matter what it take to get back on board with health and fitness enthusiasm- good for you!!!
But, here are my Top 3 New Year’s Diet Traps to avoid:
#3. If I buy the foods on the 2017 Trend List I’ll be so much healthier this year.
No, jack fruit probably won’t change your health. But, it might affect how much change you have in your wallet. Often, these ‘super fruits’ are super expensive.
January is citrus season.
Eat more affordable in season delicious and nutritious oranges, grapefruit and add flavor to cooking with freshly squeezed lemon and lime.
#2. I’m going to cook more at home and avoid eating out.
Well, that depends what you’re cooking.
Restaurant meals can be very healthy and in fact, in May 2017 all restaurant chains ( with 20 or more outlets ) have to provide Nutrition Facts information on menu items so you can see what you’re getting into when you order the deep fried calamari or double fudge brownie cake. Or that the hamburger you really want has fewer calories and fat grams than the entree salad you thought you should order. (:
Back to cooking at home; good idea!
Get everyone in the family to learn to add more vegetable to all meals, even meatloaf! This recipe from The Ranch at Rock Creek in Montana is one of my all time favorites because the meatloaf includes big jewel like pieces of carrots, mushrooms, and leeks.
RECIPE FOR MONTANA MEATLOAF: Scroll down below! OK it’s written by a chef, so measurements are in weights. But the ratios work for smaller batches, too.
Learn to season with no calorie flavors such as salsas, vinegars, mustards, hot sauces, herbs and spices.
The Slim Down South Cookbook: Eating Well and Living Healthy in the Land of Biscuits and Bacon is great place to start building your healthy cooking skills.
(My recipe below for Shrimp and Grits-(see recipe posted below).. is just one of many easy and delicious weeknight meals in The Slim Down South Cookbook.)
Also, jump into a fabulous new healthy food trend- home delivered meal kits such as Peach Dish, based in Atlanta featuring southern grown foods but shipped locally and nationally.I’m working with Peach Dish as one of their registered dietitians to provide nutrition information and healthy cooking tips.
Now drumroll…..my favorite New Year’s Diet Trap to AVOID!!!
#1.This year I vow to NEVER eat ice cream or French fries EVER again!
Hey, good luck with that. Chances are by Super Bowl Sunday you’ll be knee deep in nachos.
So, rather than making huge promises that will be a huge burden to keep, make small, measurable changes. For instance, when I enjoy ice cream after dinner I’ll serve myself two small scoops in a bowl and top with fresh strawberries or blueberries. I honestly love French fries, so I’ll allow myself to enjoy them once a week- especially if they’re really good! Try mustard ( no calories ) with fries, as opposed to ketchup (lots of sugar).
And as always remember that The More You Know, The More You Can Eat!
Happy and Healthy New Year Friends! Carolyn O’Neil, MS RDN ( French fry lover, especially shhhhh dipped into Champagne.)
Shrimp and Grits from Southern Living’s The Slim Down South Cookbook, by Carolyn O’Neil, MS RDN
2. Prepare Creamy Shrimp Sauce: Peel shrimp; devein, if desired. Sprinkle shrimp with pepper and ⅛ tsp. salt. Cook in a large nonstick skillet coated with cooking spray over medium-high heat 1 to 2 minutes on each side or just until shrimp turn pink. Remove from skillet. Reduce heat to medium. Add oil; heat 30 seconds. Whisk in flour; cook 30 seconds to 1 minute. Whisk in broth and next 5 ingredients; cook 2 to 3 minutes or until thickened. Stir in shrimp and spinach; cook 1 minute or until spinach is slightly wilted. Serve immediately over grits.
Serving size ½ cup grits and about ⅓ cup shrimp sauce CALORIES 235; FAT 6.1g (sat 1.9g, mono 2g, poly 0.6g); PROTEIN 19.1g; CARB 25.2g; FIBER 1.4g; CHOL 119mg; IRON 3.3mg; SODIUM 74
The Ranch at Rock Creek Meatloaf
• 5# ground beef
• 1100g (2.5#) carrot
• 550g (1.25#) celery
• 550g (1.25#) onion
• 300g (10oz) shallot
• 500g (2 cups) ricotta
• 1 ¼ cup bread crumb
• 4 large eggs
• 20g (.75 oz) salt
• 5g (.2oz) black pepper
• 5g (.2oz) fresh thyme
• 5g (3 shakes of) Tabasco
Sauté carrots, celery and onion until just softened.
Sauté the shallots separately and cook until sweet and almost caramelized.
Mix all ingredients in the stand mixer until just combined.
Cook off a test piece and check seasoning.
Split into two or three loaves making them long and slender, the same width all the way down.
Bake on sheets, leaving space between each loaf.
Bake at 325-350 degrees uncovered for 45 minutes.