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31 Days to Stronger Bones - May 8th - Go Dairy

Sunday, May 08, 2011

SP's "31 Days to Stronger Bones" tip today is,

"Drink milk. Dairy products are the best sources of calcium. Just one cup of milk or yogurt contains 300 mg of calcium. Try to get three servings of dairy (or other calcium-rich alternatives) each day."

Easy tips to include calcium-rich nutrients from the National Dairy Council found at betterkidcare.psu.edu/BKCKitLunch/Lu

- Instead of mixing your hot cereal with water, use milk.
- Top pancakes with yogurt and fruit instead of syrup.
- For easy on the go yum, try adding yogurt with cereal instead of ilk; fewer spills!
- Fill ice cube trays with chocolate or strawberry milk and serve in glasses of milk for a cold surprise.
- Top your popcorn with finely shredded cheese.
- Dip your fruit in yogurt.
- Mix plain yogurt with taco seasoning or ranch dressing mix for a yummy vegetable dip.
- Did pretzels and vegetables in 1 cup plain yogurt mixed with mustard.
- Serve warm milk sprinkled with cinnamon.
- Roll pretzel rods in 1 - 2 slices of low-fat cheese.

And today's "food for thought" is,

"Unless we constantly replenish our supply of calcium, drop by drop, our bones become thinner from depleting our calcium savings account. It's like living off your principal instead of your interest. It's not smart, and it puts you at risk for osteoporosis." ~ Robert Heaney

  Member Comments About This Blog Post:

OURELEE1 5/9/2011 5:32PM

  Thank you.

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EGRAMMY 5/9/2011 6:52AM

    emoticon I love milk. DH loves ice cream. I am fat and he is too skinny.

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GLAMNGLOWDIVA 5/9/2011 12:38AM

    I do well with dairy except for milk, getting better though. Thanks for sharing.

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DEE107 5/9/2011 12:13AM

    thanks for sharing

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Mama by B.J. Thomas - Happy Mother's Day!!!

Sunday, May 08, 2011

Take a moment to listen and enjoy!

Who's the one who tied your shoe when you were young
And knew just when to come and see what you had done?
Mama, oh Mama
And who's the one who patched your eye and told you not to cry
'cause he was too big for you to try?
Mama, Ma-a-ma

And who's the one you didn't need to plead
To give her time to the Little League?
It was Mama, oh, ma-a-a-ma-a-a
And who's the one who gave her shoulder
When you told her your first love was over she'd met someone older
Mama, Mama

It was Mama, my ma-a-a-ma-a-a
Ma-a-ma, oh ma-a-ma

Who's the one who taught you obligation then dedication result graduation?
Mama, Mama
And who's the one who's shown the friends you've known
A home away from home when they were tired and all alone?
Mama, Mama

And who's the one who held a tear inside
When you introduced your future bride?
And who's the one who didn't mean to cry
As you walked down the aisle, the tears you saw her smile
Mama, oh, Mama
Ma-a-m-a-a, my Ma-a-ma-a
It was Ma-a-m-a-a

(Lyrics by Mark Charron)

Mothers hold their children's hands for a short while, but their hearts forever. ~ Author Unknown

  Member Comments About This Blog Post:

DEE107 5/9/2011 12:13AM

    thanks for sharing HAPPY MOthers day

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EGRAMMY 5/8/2011 10:30PM

    Thank you

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OURELEE1 5/8/2011 8:33PM

  Beautiful-Thank you

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    lovely - thanks!

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31 Days to Stronger Bones - May 7th - Fortified Foods

Saturday, May 07, 2011

SP's "31 Days to Stronger Bones" tip today is,

"Look for fortification. Lots of different foods are fortified with bone-building minerals like calcium these days. Try calcium-enriched cereal, OJ, tofu, soymilk, cereal bars and more."

"Enriched" and "fortified" are two different things. Enriched means that vitamins and minerals have been added to food to replace the original vitamins and minerals that were lost during the refining process, i.e. enriched white bread. When foods are fortified, they will have more vitamins and minerals after they are refined than they did before they are refined, i.e. milk fortified with Vitamin D. Simply put, enriched means put back in and fortified means in addition to so make sure it's fortified foods that you are looking to add to your diet to help build stronger bones.

Today's "food for thought" is,

“My philosophy is to cook food that is balanced and healthy, using seasonal ingredients. I’m interested in osteoporosis because it affects one woman in three and one man in five (over the age of 50). There is a link between osteoporosis and nutrition because food that is rich in calcium and vitamin D can strengthen the bones. Bone Appétit.” ~ Philipe Chevrier, master chef

  Member Comments About This Blog Post:

GLAMNGLOWDIVA 5/8/2011 12:30AM

    Thanksfor sharing.

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DEE107 5/8/2011 12:05AM


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31 Days to Stronger Bones - May 6th - Get Some Sun!

Friday, May 06, 2011

SP's "31 Days to Stronger Bones" tip today is,

"Get some sun. Just 15 minutes of sun exposure (without SPF), three times a week, will help you meet your daily vitamin D quota. The sunshine vitamin strengthens bones by helping calcium and phosphorus deposit."

And today's "food for thought" is,

"Humans make thousands of units of vitamin D within minutes of whole body exposure to sunlight. From what we know of nature, it is unlikely such a system evolved by chance."
~ Dr. John Cannell, Executive Director, Vitamin D Council

"When you ingest vitamin D, only about 60 percent of it sticks to vitamin D-binding protein, but when you make vitamin D in your skin, 100 percent binds to the protein."
~ Dr. Michael F. Holick, vitamin D expert

  Member Comments About This Blog Post:

EGRAMMY 5/6/2011 10:38PM

    emoticonYou earn a trophy cause you do amazing blogs.

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DEE107 5/6/2011 9:41PM


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OURELEE1 5/6/2011 9:15PM


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JSPEED4 5/6/2011 2:47PM

    I love this calender!

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    Good stuff there. I love being in the sun. Thanks!

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FLUTTERFLI 5/6/2011 2:34PM

    Very interesting !!! Thanks for the info. !!!
Love ya', Flutterfli emoticon
emoticon emoticon

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31 Days to Stronger Bones - May 5th - Eat More Greens

Thursday, May 05, 2011

SP's "31 Days to Stronger Bones" tip today is,

"Eat more greens. Leafy greens like spinach and kale are good calcium sources (250 mg and 100 mg, respectively). Add greens to salads, soups, stir-fry, pasta sauces and more to boost your bone health."

tells that our bodies are able to absorb more calcium from food than they can from supplements. In fact, studies show that even though people who take calcium supplements have a higher average daily intake, those who get most of their calcium from food have stronger bones. On top of the better absorption rates, calcium from food often comes with other beneficial nutrients that help calcium do its job.

And www.ivanhoe.com/channels/p_channelst
tells us that green veggies such as spinach and kale are chock full of Vitamin K which is essential to make the bone protein osteocalcin fully functional. With adequate vitamin K, osteocalcin binds to calcium, strengthening bones.

Researchers from the University of Michigan School of Nursing in Ann Arbor report healthy bone growth depends on adequate consumption of vitamin K and that women are not getting enough of it to maintain bone health before menopause. They report women should try to strengthen their bones before menopause when declining production of estrogen causes bone density loss. Weight-bearing exercises can help young women protect their bones and all women should try to boost their intake of vitamin K, write the researchers.

Vitamin K is found in vegetable oils and dark green vegetables. Some vitamin K-rich vegetables include: kale, turnip greens, Brussels sprouts, collards, Swiss chard, parsley, mustard greens, spinach and broccoli. Most individuals do not consume enough of these foods to promote sufficient bone health. Some supplements have vitamin K, but few multivitamins contain enough to prevent osteoporosis.

Soooooooo ... eat your greens and lots of them!!!

And today's "food for thought" quote is,

"Many green vegetables have calcium-absorption rates of over 50 percent, compared with about 32 percent for milk. Additionally since animal protein induces calcium excretion in the urine, the calcium retention from vegetables is higher. All green vegetables are high in calcium." ~ Dr. Joel Fuhrman, author Eat To Live

  Member Comments About This Blog Post:

GLAMNGLOWDIVA 5/6/2011 12:44AM

    This is that time to start eating fresh greens from the Farmer's Markets. Thanks for sharing.

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OURELEE1 5/5/2011 8:31PM


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DEE107 5/5/2011 8:06PM

    thanks for shring

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EGRAMMY 5/5/2011 4:46PM

    Thanks. This is a wonderful season to eat more greens as they are starting to come in locally

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