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Why you need to take charge of your bone health early on

November is Osteoporosis month. Osteoporosis can be a debilitating disease, resulting in broken bones, chronic pain, lack of mobility and independence and even death. As Canada’s population continues to age, more women and men will be at risk of osteoporosis and its complications and will need to understand how to minimize their risk. 

By your mid-30s you will start to lose bone mass and can continue to lose bone mass for many years without experiencing any symptoms or signs of the disease until a bone breaks. Prevention begins with a diet that is rich in calcium and Vitamin D. Calcium and vitamin D is essential to building strong bones and ensuring your bones stay healthy as you age. Let’s walk through some foods and lifestyle practices that can be easily adopted to begin prevention now:
 

  • Try to eat foods that have are high in calcium, like broccoli, canned salmon with the bones, almonds, milk products and fortified 100% orange juice. 
  • Take a supplement only if you cannot get enough calcium from food. Women and men under 50 require 1,000 mg calcium daily from all sources; those 50+ need 1,200 mg daily.
  • Use vitamin D supplements to ensure you are meeting daily requirements. Healthy adults under 50 require 400-1,000 IU vitamin D daily, all year round. Those 50+ or at risk of osteoporosis require 800-2,000 IU daily.
  • Regular exercise: physical activity helps to reduce the risk of falls and fractures and to prevent further bone loss. Physical activity to prevent osteoporosis includes both weight-bearing and strength-training exercise.

November is Osteoporosis month and you can take charge of your bone health with these calcium and vitamin D-rich recipes.


Open Face Salmon Sandwich

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Serves 4
Ingredients:

  • 2 cans canned salmon with bones (ideally wild Alaska), drained
  • 2 tbsp. lemon juice
  • 1 tbsp. extra virgin olive oil
  • 1 tbsp. fresh dill, minced
  • Pepper and salt to taste
  • 4 slices ezekiel bread
  • 1 cup baby kale
  • 4 slices tomato
  • 1 tsp. lemon zest

 
Instructions:

  1. In a bowl, mash the salmon bones into the salmon with a fork, then add in the lemon juice, oil, dill and salt and pepper, to taste.
  2. Layer a few leaves of kale onto the bottom of a piece of bread, then add the tomato, salmon salad and a sprinkle of lemon zest.

High Protein Hummus


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Serves 6
Ingredients:

  • 1 can no salt added chickpeas, drained and rinsed
  • 1 garlic clove
  • 1 tbsp lemon juice
  • 1 tbsp tahini
  • ½ cup plain Greek yogurt
  • ½ tsp cumin
  • Salt and pepper, to taste
  • Toasted sesame seeds, for garnish
  • Smoked paprika, for garnish 

Instructions:

  1. In a food processor, puree the chickpeas, garlic love, lemon, tahini, yogurt, and cumin until smooth. Season with a pinch each of salt and pepper.
  2. Garnish with a sprinkle of sesame seeds and smoked paprika.

Bowl of yogurt, berries sprinkled with slivered almonds

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Choose your favourite berries and top your favourite yogurt
 

Orange, Strawberry, Banana Smoothie

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Ingredients:

  • 1 cup Orange Juice
  • 2 medium ripe bananas
  • 6 large strawberries, hulled and halved
  • 1/2 cup non‑fat vanilla Greek yogurt
  • 1 tbsp honey
  • 1 tbsp fresh lime juice
  • 1/2 tsp vanilla extract
  • 2 cups ice

Instructions:

  1. Place bananas, strawberries, orange juice, yogurt, honey, lime juice, vanilla and ice in a blender. Blend on high until slushy and well combined. Pour into tall glasses and garnish with an orange slice.

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