Spin out more spinach

Ryan Gosling is a tasty dish!

Spin out more spinach - Boulder Nutrition | Examiner.com

The Sunday sum-up

Just another Sunday!

The Sunday sum-up - Boulder Nutrition | Examiner.com

Cave for caviar

YUM - Fish Eggs!


Cave for caviar

Boner-ific Foods! Ha Ha!

How sad is this... I have osteoporosis. No, I didn't just find out, in fact I have had this debilitating bone disease since I was 17 years old!


So what categories do I fall under when it comes to who is susceptible to getting this disease?

- Well I am a female
- I am a small person
- My mother & grandmother have osteoporosis (THANKS GUYS!)
- I am Caucasian




... But yea, that's it! I don't smoke, I work out every day, I eat right and take LOTS of calcium and vitamin D... SO WTF GIVES! Eh, probably a majority has to do with the fact that it's in my genes but you know what... I AM GOING TO FIGHT IT... And what better way to do that then by... EATING FOR MY BONES!

Wonder what his bone density scan looks like!

So you're probably ALL thinking, go grab a damn carton of milk and down that bad boy, STAT! But hold on! I don't drink or eat dairy! I do not digest it well... I guess you could call me lactose-intolerant! PLUS... I am completely against all dairy so even if I could drink it, I probably wouldn't, bah!


Recently a friend of mine was talking about calcium and all it's "wonderfulness" and it got me thinking about the different foods (other than dairy) that are chock full... so I did a bit of research and here is what I discovered!


- Sardines, Mackerel, Tuna & Salmon WITH BONES
- Sesame Seeds
- Collard Greens
- Broccoli
- Tofu
- Turnip Greens
- Brussels Sprouts
- Almonds
- Bok Choy
- Peas
- Spinach
- Kale
- Parsley
- Sea Vegetables
- Shrimp
- Raw Oysters




Ah Ha! See, I don't need to rush to the fridge for a gallon of milk... Instead I can go get a salmon sashimi salad with sea vegetables and a side of sauteed kale... Or I can get all "aphrodisiac" and down some raw oysters! But seriously, if you don't eat dairy and are concerned about your calcium levels, pounce on these foods! Plus, they're good for you!

(why thank you food-4-thot)

Alright, now I am hungry... I am going to go eat my favorite snack of all time... Spinach with Sugar-free Heinz Ketchup all wrapped up in NORI SHEETS! ha ha! Sounds delicious right?




FYI: You need about 1500 mg of calcium a day... taken in divided doses of 500 mg at a time because your body cannot absorb more at a time!

calcium carbonate : highest amount of calcium per pill but may cause intestinal gas and/or constipation, and is poorly absorbed

calcium citrate: less calcium per pill but better absorbed than carbonate. No known side effects

So many things to keep track of...

BONE HEALTH

(one of the many things in our bodies we need to take care of)

Bones are what keep us together and without them... we would be nothing! Here is how to keep them healthy throughout your life:

CALCIUM

*Recommended Amount: 1000 mg (19 to 30) & 1200 mg (31-70) = must be taken in 500 mg doses because the body can only absorb so much at once.

*Food Sources: Dark Leafy Green Vegetables, Fish & Fish Bones, Milk (Although I do not advocate drinking milk), Fortified Products

VITAMIN D

* Recommended Amount: Anywhere from 1000 IU to 10,000 IU daily

*Food Sources: Cod Liver Oil, Salmon, Sardines, Mackerel, Tuna, Liver, Algea, Eggs (whole) & of course... the sun! (20 minutes in the sun = roughly 20,000 IU)

VITAMIN K2

*Recommended Amount: between 90 & 120 mcg (19 years old +)

*Food Sources: Olive Oil, Swiss Chard, Spinach, Kale, Parsley, Broccoli & Watercress

MAGNESIUM

*Recommended Amount: 420 mg/day for adult men & 320 mg/day for women (more can cause a laxative effect)

*Food Sources: Halibut, Leafy Green Vegetables, Nuts, Whole Grains, Pumpkin & Squash & their Seeds, Yellow Fish Tuna

WEIGHT BEARING EXERCISE

*Recommended Amount: 30 to 60 minutes daily for people of all ages

*Types: Weight Lifting, Walking, Running, Jump Roping, Skiing, Dancing, Stair Climbing, Rock Climbing, Snowboarding, Snow Shoeing, Hiking, Tennis, Soccer, Hockey, Football, etc.