Building Better Bones

May is National Osteoporosis Month. Osteoporosis and low bone mass affect over 54 million women and men over the age of 50 in the United States. You don't have to wait until a diagnosis to take action and help your body build better bones. What you eat today can have an impact on your health later in life.

• CALCIUM replaces lost calcium to keep bones strong Try: dairy, sardines, tofu, almonds, green leafy vegetables

• VITAMIN D helps the body absorb the calcium Try: fatty fish, fortified beverages, egg yolks

• MAGNESIUM converts Vitamin D into it's active form Try: spinach, pumpkin seeds almonds, black beans, banana

• ZINC stimulates bone formation Try: oysters, red meat, poultry, beans, nuts, crab, lobster

• VITAMIN K increases bone density Try: green leafy vegetables, peas, green beans

• Other Tips: Limit alcohol, sodium, and excessive Vitamin A, which can all lead to increased bone loss.

Aim to get as many of these nutrients from food instead of relying on supplements, since the body absorbs the nutrients more efficiently from food compared to supplements.

FITNESS FUN

Exercise is a vital part of the equation when it comes to osteoporosis prevention. Weight-bearing and muscle strengthening exercises can help build and maintain bone density.

Here are some fun ways to keep you strong when it comes to bone health.

Weight-Bearing:

• Dancing

• Hiking

• Tennis or Ping Pong

• Walking

• Yardwork

Muscle Strengthening:

• Calf Raises

• Push-ups

• Squats

• Tai Chi

• Free weights / resistance bands

*** Always check with your healthcare provider before trying any new exercise.

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BROCCOLI CHEDDAR SALAD

Bone-building vitamins and minerals come from a variety of foods, including broccoli, cheddar, and almonds. In this picnic favorite, we've lightened it up with Greek yogurt instead of mayo and substituted crunchy calcium-loaded almonds for sunflower seeds.

NUTRITION FACTS:

• Servings: 4

• Calories per serving: 210

• Total Fat: 7 g

• Saturated Fat: 2 g

• Monounsaturated Fat: 1 g

• Polyunsaturated Fat: 0 g

• Trans Fat: 0 g

• Cholesterol: 8 mg

• Sodium: 370 mg

• Potassium: 960 mg

• Total Carbohydrate: 22 g

• Dietary Fiber: 8 g

• Sugars: 8 g

• Protein: 20 g

• Vitamin A: 20 %

• Vitamin C: 345 %

• Calcium: 30 %

• Iron: 12 %

INGREDIENTS:

• 1 head fresh broccoli, chopped

• 1 head fresh cauliflower, chopped

• 1/4 cup slivered almonds

• 3/4 cup plain Greek yogurt

• 1/4 cup chopped red onion

• 1 cup shredded reduced-fat cheddar cheese

• 1/4 cup apple cider vinegar

• 2 garlic cloves, minced

• salt & pepper to taste

INSTRUCTIONS:

1. Mix together yogurt, apple cider vinegar, garlic, salt & pepper in a bowl.

2. Combine with chopped broccoli, cauliflower, almonds, onion, and cheese.

3. Cover and refrigerated to allow flavors to combine and soak into the broccoli & cauliflower for at least 30 minutes.

4. Serve as a side for a meal or along as a vitamin-loaded snack!

Think your diet is sub-par and you may be missing needed nutrients? Our registered dietitian has over 20 years of experience helping patients make healthy food choices! We invite you to schedule an appointment with our nutritionist by calling us at 703.349.5100 or clicking here to request an appointment. To stay up-to-date on the latest news and tips from us, be sure to follow us on Facebook and Instagram, and sign up for our monthly newsletter for even more information sent straight to your inbox!