Nutrition / Nutrition / August 13, 2014

Ah Breakfast! Some say it’s the most important meal of the day. To break-your-fast and replenish your body with what it needs to provide you with energy and vigour. But did you know that breakfast and bone health are interconnected? Your bones aren’t lifeless. Like your hair and nails, they constantly break down and rebuild themselves. So nourishing them with the right array and amount of nutrients will make them stronger. How best to do that? The answer begins when you wake up! Time to Break Your Fast – Not Your Bones! Breakfast can make your bones strong. This happens from what you eat in the a.m, as it will be the fuel that keeps your body moving all day. Usually certain breakfast foods are advised because they give energy – like carbohydrate laden oatmeal or protein rich eggs, for…

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Nutrition / Nutrition / August 11, 2014

If you read between the lines of history books (and later on in this article) you will recognize that vitamin C, in a roundabout way, shaped the world we live in today. And it continues to be pivotal because C is crucial to growing your bones today, and forever. You know the importance of calcium for bone health, but calcium doesn’t operate in a vacuum. It requires help to do its bone health job. And that’s where C enters the picture. There is ample scientific evidence that vitamin C is crucial for bone health because… Vitamin C Intake Increases the Solubility of Calcium After you take a calcium supplement your body works to dissolve it in your stomach. The more you can dissolve, the more can be absorbed and get to the bones. Anything that aids in this process is…

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Nutrition / Recipes / August 8, 2014

One of the best things about a cabbage salad is that it gets better with time! Napa cabbage, red cabbage, carrots and snow peas hold up well even after being tossed with dressing. Most salads will become soggy and wilt, but not this one! That’s why this salad is great to make at the beginning of the week to put in lunches or take with you on trips or picnics. Not only is that salad easy to make and simple to preserve, it is also packed with nutrition. This Chinese cabbage belongs to a large class of leafy/flower head vegetables which includes kale, broccoli, and brussels sprouts. For one, napa cabbage is low in calories but high in vitamin K, vitamin C, and folates. In fact, in a 100g serving, napa has 38% of your RDI levels of vitamin K,…

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Nutrition / Recipes / August 1, 2014

Paella is a Valencian rice dish that originated on the east coast of Spain. This recipe is a mixed paella that includes seafood and chicken. For all types of paellas, olive oil is the basic cooking ingredient. According to the Olive Oil Times, olive oil helps calcium absorption and plays an important role in aiding sufferers and in preventing the onset of Osteoporosis. Saffron is also a traditional ingredient to this dish. Saffron is one of the most highly prized spices in the world. The active components in saffron have many therapeutic uses and boost digestive properties and anti-oxidants. This spice is a good source of minerals such as calcium, potassium, manganese, iron, and magnesium. If you’ve tried saffron before, then you know of its lovely distinct flavor! [1] SOURCES: ^ http://www.nutrition-and-you.com/saffron.html

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Nutrition / Recipes / July 25, 2014

This hearty soup combines navy beans, (which boasts magnesium, iron and calcium) tomatoes and artichoke hearts to make a perfect main or side dish. This dish uses tortellini, but you can use any pasta you like and it would go well. Artichokes are one of the top vegetable sources of vitamin K, which plays a role in promoting bone health. 

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Nutrition / Nutrition / July 22, 2014

Protein and bone health has been a hot debate and a common belief is that high-protein diets are bad for our bones. But I’m here to tell you this is simply not true. Past research indicated that high protein diets increase acid secretion and that your body neutralizes this acid by leaching from your bone matrix (consisting of sodium, calcium and potassium) and excreting it through your urine. [1] As protein consumptions goes up, so does the amount of calcium you excrete. This seemed to explain why western nations have the highest rate of osteoporosis despite also consuming the most calcium. But we now know that high calcium intake actually offsets the calcium excreting effects of protein. Said differently, if your calcium intake is adequate, a high protein diet will not contribute to bone loss or osteoporosis. In fact,for stronger…

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Nutrition / Recipes / July 11, 2014

Today, we want to share with you a salmon recipe! The season for salmon runs from ~May to October along the Pacific coast. In this dish, we used fresh (unfrozen) Wild Sockeye Salmon. The sun-dried tomatoes are as a rich source of lycopene – which studies show is beneficial for bone (osteoblasts). Also, the alpha-lipoic acid in salmon along with the omega threes are anti-inflammatory – and inflammation is a root cause of bone and many other health conditions.  A half fillet of salmon contains 80% of daily recommended protein (40g) which may reduce rate of complications after a hip fracture and general attenuation of femoral bone loss in the elderly. It’s time to enjoy this gourmet salmon dish for yourself.  

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Nutrition / Recipes / July 4, 2014

quinoa sOne of the most popular vegetables is…peppers! The main ingredient of this stuffed pepper dish is the bell pepper, which has a crunchy texture and is naturally sweet. Stuffed peppers are a fun and easy meal because you can pretty much put anything you want in them and they will turn out great! Also, bell peppers contain a high amount of Vitamin C. *Did you know each color of pepper is associated with a different family of phytochemicals?

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Nutrition / Recipes / June 27, 2014

A new twist on the classic pesto, this pea pesto uses frozen peas and fresh mint in place of basil. The peas ‘meaty-up’ the pasta and the mint gives a fresh element to the dish. I like to play around with my herbs sometimes and this one worked out very nicely!

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Nutrition / Recipes / June 13, 2014

This is the perfect wake-me-up smoothie for the mornings! If you’re getting tired of the green smoothies and want to mix it up once in a while, this is a great vegan option. With a little caffeine boost from your choice of organic, fair-trade coffee and the creamy texture that the soaked cashews bring, this smoothie is sure to please.

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