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TOPIC:   WE'RE TAKING CARE OF THOSE BONES FOR MAY! 


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MOMMA48
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5/20/10 6:35 A

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emoticonSPARKS’ 31 Days to Stronger Bones emoticon

Test yourself!

Post-menopausal women over 50 (and others at high-risk) should get a bone mineral density (BMD test), which predicts the risk of future fractures so you can develop a prevention plan.


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MOMMA48
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5/13/10 8:19 A

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emoticonSPARKS’ 31 Days to Stronger Bones emoticon

Imbibe in moderation!

Excessive alcohol consumption interferes with the absorption of calcium and vitamin D. Limit your intake to less than one drink daily for women; less than two for men.

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MOMMA48
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5/10/10 7:39 A

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emoticonSPARKS’ 31 Days to Stronger Bones emoticon

Drink milk!

Dairy products are the best source 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.


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 current weight: 118.0 
 
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MOMMA48
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5/9/10 8:30 A

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emoticonSPARKS’ 31 Days to Stronger Bones emoticon

Pump iron!

Strength training is good for your muscles and your bones. Dumbbell, resistance band, body weight and machine exercises all build bone strength. Aim for 2-3 sessions per week.


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 current weight: 118.0 
 
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MOMMA48
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5/8/10 9:24 A

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emoticonSPARKS’ 31 Days to Stronger Bones emoticon

Give up meat!

Studies show that vegetarians have greater bone density and lower rates of osteoporosis than meateaters. Try going meatless at least once a week.


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 current weight: 118.0 
 
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MOMMA48
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5/7/10 6:26 A

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emoticonSPARKS’ 31 Days to Stronger Bones emoticon

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!


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 current weight: 118.0 
 
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MOMMA48
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5/6/10 6:51 A

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emoticonSPARKS’ 31 Days to Stronger Bones emoticon

Get some sun!

Just 15 minutes of sun exposure (without SPF) will help you meet your daily Vitamin D quota. The sunshine vitamin strengthens bones be helping calcium and phosphorus deposit.


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 current weight: 118.0 
 
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MOMMA48
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5/5/10 7:38 A

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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 sauce and more too boost your bone health.


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 current weight: 118.0 
 
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MOMMA48
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5/4/10 6:47 A

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Take a brisk walk!

This weight-bearing exercise helps strengthen your bones. Leisurely walking doesn’t offer the same benefits, so keep up your intensity level for at least 20 minutes.


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 current weight: 118.0 
 
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122.5
118.75
115


MOMMA48
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5/3/10 6:44 A

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Don't smoke.

The longer you smoke, the more likely you are to have low bone mass and serious fractures. Smoking also decreases estrogen levels, another risk factor for thinning bones. Take steps to quit today!


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 current weight: 118.0 
 
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126.25
122.5
118.75
115


MOMMA48
MOMMA48's Photo Posts: 492,150
5/2/10 8:34 A

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emoticonSPARKS’ 31 Days to Stronger Bones emoticon

Limit caffeine!

Whether from coffee, tea or soda, it interferes with calcium absorption. Don’t consume caffeine along with your calcium-rich foods or supplements and limit your daily intake to 300 mg or less.


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 current weight: 118.0 
 
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126.25
122.5
118.75
115


TAMUTPOT
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5/1/10 11:41 P

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I know your body absorbs it better from foods, but Flinstone vitamins are great for a little boost.

Don't tell God how big your problems are. Tell your problems how big your God is.



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BRITTVFAN
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5/1/10 10:12 P

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Great idea.


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MOMMA48
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5/1/10 12:35 A

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Know your calcium needs!

Most adults need 1,000 to 1,200 mg each day, but your needs may vary based on your age or risk level. Track your daily intake by reading labels and using the Nutrition Tracker.


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 current weight: 118.0 
 
130
126.25
122.5
118.75
115


MOMMA48
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4/30/10 3:15 P

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We'll follow along with Sparks' motivational calendars, and, May is "31 Days to Stronger Bones!"

So, get ready to share and discuss the tips each day and keep taking care of those bones and YOU!emoticon

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 current weight: 118.0 
 
130
126.25
122.5
118.75
115


 
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