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  • Blog, Supplements

    Are you getting enough Calcium?

    Calcium is critical for healthy, strong bones. When we are babies, milk and calcium are a huge part of our nutritional intake. It is an essential building block for growth.

    Our calcium intake tends to decline as we get older.  And, women tend to need more calcium, not less.

    So, what happens when you stop getting the daily calcium required? Or, what happens if you are lactose intolerant and unable to take in the dairy products that supply you with Calcium?

    Not getting enough calcium accelerates bone loss, regardless of age.  Our bodies are not able to produce calcium. In order to get the daily nutrients, you must consume calcium from outside sources, such as supplements, dairy products and calcium-rich foods. It is recommended that we get 1000-1200 mg as the daily allowance of Calcium, depending on our age and sex. This will help maintain strong bones, preventing Osteopenia (Pre-Osteoporosis) and Osteoporosis.

    Doctors are able to detect deterioration of bones through a test called a DEXA or a bone density scan. If detected early, adding in a daily calcium supplement can help prevent weakening or deterioration of our bones, which are vital for physical health during aging.

    In addition to calcium, vitamin D is a good supplement to take because it assists with the absorption of calcium needed for bone health. If you are not sure if you are getting the amount of daily nutrients your body needs, check in with your healthcare professional for their recommendations.

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  • Blog, Food & Nutrition, Get Healthy!

    Chard and Beans

    A lot of people shy away from anything with anchovies in it, but I promise, you can’t even tell they are there. This is one my favorite ways to make Chard… especially in this Gotham Steel Ceramic and Titanium Nonstick Pot:

    Chard and Beans

    • 1 can White Cannelli Beans (drained)
    • 3 pieces Canned Anchovies
    • 2 large Garlic Cloves
    • 1 tbsp Fresh Thyme (minced)
    • 1/2 Lemon
    • 2 bunches Fresh Chard (ribs removed, washed and chopped into medium pieces)
    • 1 little glug Olive Oil
    1. First, put a glug of olive oil in a deep pan and heat it up….put the chard in the pan and cook until just wilted. Remove and set aside.
    2. Next, add garlic, anchovies and fresh Thyme to the pan and cook until fragrant and the anchovies have disappeared….just a few minutes.
    3. Then, add beans and gently stir into the anchovy, Thyme garlic.
    4. Add 1 Tablespoon of water so the beans do not get dry.
    5. When all is fragrant and mixed, add your chard and continue to cook and gently toss until all is mixed well together.
    6. Remove from heat and squeeze half of a lemon into the mix. Serve immediately…….so good.

  • Bariatrics, Basics, Blog, Cancer, Diabetes, Food & Nutrition, Get Healthy!, Healthy Living, Wellness

    Meal Plan – Batch Cooking

    Batch cooking ideas!
    Designate a day ~ make it a family event

    Prepare large quantities of individual foods for the purpose of using them in different ways throughout the week. This saves time spent cooking during the week.

    Examples of batch cooking:
    Prepare large batches quinoa or rice, roast a large tray of vegetables, tofu, or meat at the start of the week to use for salads, stir-fries, scrambles, or grain bowls.

    Use your freezer. Cooking certain foods or meals in large batches and freezing them for later is a great way to save time, reduce waste, and stretch your food budget.

    You can freeze simple staples like broth, fresh bread, and tomato sauce, or for entire meals, such as lasagna, soup, enchiladas, and breakfast burritos.

    Pre-portion your meals into individual containers is an excellent meal prep strategy, especially if you’re trying to watch portions.

    Pre-portion made easy:
    Prepare a large meal that contains at least 4–6 servings. Portion each serving into an individual container and store them in the refrigerator or freezer. When you’re ready, simply reheat and eat.