Calcium-Rich Foods

Calcium-Rich Foods

Calcium is an important mineral for ensure we have strong and healthy bones. A majority of our body’s calcium is stored in our bones. However, when we don’t get enough calcium, the body will take any stored calcium (from our bones) to other parts of our body. Since our bodies cannot produce calcium on its own, we need to make sure that the foods that we consume are high and rich in calcium.

A calcium deficiency can affect people of all ages from infants, teenagers to adults. Not getting enough calcium particularly affects us in our golden years as it can lead to bones health related diseases such as hypocalcemia, osteopenia or osteoporosis. Although often times calcium deficiency diseases can be treated or reversed, it is not worth taking the risk while it can be easily prevented. Treating a calcium deficiency can simply be treated by increasing our intake of calcium. The most safest and easiest way of doing this is through our diets. Some common (and not so common foods) that are rich in calcium include:

  • Dairy products (milk, cheese)
  • Leafy greens (spinach, kale)
  • Nuts (almonds)
  • Fish (salmon, tuna)

Calcium works together with vitamin D in protecting your bones and body from falls and fractures. While calcium protects the bones, vitamin D helps the body to absorb the necessary calcium. I am sure you have heard about getting vitamin D from the sun. But, you can also get the necessary vitamin D through foods such as:

  • Egg yolks
  • Cheese
  • Beef liver
  • Fatty fish including: tuna, salmon and mackerel.
  • Foods fortified with vitamin D.

Ensuring we get enough vitamin and calcium plays a big role in prevention of osteoporosis and other related diseases. Wondering where and how to get calcium-rich food or recipes to include in your diet? Well, if you haven’t already, I encourage you to do my 5-day Calcium-Rich Salad Challenge. Here I have provided a FREE workbook and sample salad recipes made with calcium-rich ingredients. Everything is delivered right to your email. All you have to do is to just sign up here!

If you want more recipe ideas on how much to increase your calcium intake, try out my Bone Health Recipe Guide. Here I have provided 20+ recipes that utilize calcium-rich ingredients to support the health of your bones and those around you. My Bone Health Recipe Guide is available for purchase here!

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To learn more about Dance to Wellness, group fitness classes or other services offered, please contact us to discover your options.

#BoneHealthMatters

#BoneHealthMatters

Did you know that our bodies cannot produce calcium on its own? It is a mineral that we must ingest. Did you know that calcium does not stay in our bodies? We lose calcium everyday through our skin, nails hair and urine. Did you know that when we don’t get enough calcium from our diet or vitamin regime, our body will get the needed calcium from other parts of the body? Most of our calcium is stored in our bones. From time to time, our bodies may take some calcium from our bones to other parts of the body. But, if it happens too often, it can lead to bone-related diseases that can cause our bones to break easily, leading to bone loss.

There are two common bone-related diseases: osteopenia and osteoporosis.

Osteopenia is a condition when your bones are weaker than normal. The maximum amount of bone the body is programmed to build during one’s lifetime is known as peak bone mass. Failure to attain the peak bone mass can lead to osteopenia. Diagnosis of osteopenia usually shows no symptoms, unless the condition progresses to osteoporosis. Osteoporosis occurs when our bones are so weak; they become brittle from minor events such as bending over, coughing or a fall.

Both conditions can be attributed to unhealthy habits such as: lack of enough calcium in the body, little to no physical activity, smoking, too much alcohol consumption and a large intake of carbonated drinks.

When our bones density decreases, it causes our bones to get weak and become more fragile making them easier to break. Like many other diseases osteopenia and osteoporosis can be treated, prevented and even reversed. Some things we can do include:

  • Getting enough exercise (i.e. lifting weights/strength training). Lifting weights increases our bone density, which makes our bones nice and strong
  • Quit smoking. Tobacco absorbs calcium that is stored in the body
  • Limit your consumption alcohol and carbonated drinks. They also absorb calcium that is stored in the body
  • Increase your intake of calcium

Since our body doesn’t produce its own calcium and yet is a very important mineral, the best, safest and most natural way to do this is by eating foods that are high in calcium; it is one of the easiest ways to support our bone health. The most common way to get calcium through food is through dairy products such as milk and cheese. This may not be the best option for those with a lactose sensitivity/allergy, or those following a vegan diet.

Did you know that there are a number of plant-based and non-dairy foods that are also rich in calcium? These ingredients include leafy greens, fish and different kinds of nuts. To find out more about these different types of foods, how to prepare them, and some recipes you can try to include them in your daily diets, join my 5 -day Calcium-Rich Salad Challenge. Here, you get a FREE workbook about the benefits of calcium, explore food options that are high in calcium, and provide sample salad recipes you can try that can health support the health of your bones and increase your intake of calcium.

The workbook and recipes are delivered straight to your email. And did I mention that this is all FREE! Sign up for the challenge here!

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To learn more about Dance to Wellness, group fitness classes or other services offered, please contact us to discover your options.

Support for Bone Health

Support for Bone Health

Have you ever thought about if you have strong and healthy bones? Do you have concerns about breaks or fractures as a result of a fall or injury? Maybe you have a bone related health illness and want to know how to prevent or reverse the disease? Supporting your bone health can advance your overall health and wellness by improving your balance, posture, strength, power, agility and energy. Yes, this can all be done by having healthy eating habits or a medication. But what if there was another scientific way that allows you to grow and support healthy bones without pain, soreness or fatigue?

I had the privilege to speak with Caryn Semelka- Part Owner, Manager and Certified Session Coach of OsteoStrong Garden City, located in Long Island, NY where she uses science and technology to help people improve their bone health to attain a better quality of life.

Q: What is Osteostrong?
A: OsteoStrong is for people of all ages. It’s a unique place where you can go to improve your overall health by focusing on the foundation of your body: your skeletal system. It’s a scientifically-advanced, non-invasive, non-pharmaceutical, skeletal strengthening system.

Q: What is the science behind the Osteostrong method and how did it get started?
A: OsteoStrong is based on a principle called “osteogenic loading.” It has been known for over 100 years that the way to strengthen the skeletal system is with pressure. Through scientific research it was discovered that the stimulus, or amount of pressure, required to trigger growth of healthy bone tissue, known as “osteogenesis,” was 4.2 multiples of an individual’s body weight. This is an extraordinary amount of pressure and for most people isn’t possible to achieve. But, OsteoStrong has developed a unique system that allows for just about anyone at any age to safely experience the pressure of 4.2 times their own body weight and much more.

Q: What are the benefits of participating in Osteostrong?
A: People who are participating in this system right now are seeing rapid improvements in their physical performance. Individuals are also experiencing increased bone and muscle density, increased energy and strength, improved posture, agility, flexibility and balance. Additional benefits are a reversal or elimination of joint and back pain, an avoidance or reversal of osteoporosis and an avoidance or reversal of Type 2 Diabetes.

Q: What occurs during an Osteostrong session?
A: The OsteoStrong circuit consists of 4 different pieces of equipment. These machines enable “growth trigger events” through simulated force pressure, targeting a specific area of the body. Each session is guided by an OsteoStrong session coach, so an individual never goes through a session on their own.

Q: How often should one participate in an Osteostrong session?
A: An OsteoStrong session is just once per week and takes less than 15 minutes.

Q: Why does bone health matter?
A: Bones perform several important functions. They provide protection to internal organs, a frame to keep our bodies supported and allow us to move. They also produce red and white blood cells, store important minerals such as calcium and phosphorus, and aid in detoxification by removing heavy metals and other foreign elements from the blood. If your bones aren’t strong and healthy, then all of these functions are compromised.

Q: How can someone get started with Osteostrong?
A: Anyone can reach us by phone at (516) 243-9256 or email at gardencity@osteostrong.me.

Q: How can we connect with Osteostrong (on social media)?
A: We are on Facebook @OsteoStrongGardenCity and Instagram @OsteoStrongGC. Our company website is www.osteostrong.me.

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The Truth About Calcium

The Truth About Calcium

Calcium is an essential nutrient needed for our body functions. It is most known for helping to build strong and healthy bones. As children grow, there is an emphasis to make sure that they have enough calcium and vitamin D for the bones to be able to grow healthy and strong. This in turn, will provide a more stable bone mass during the senior years. Bone health and development is a life-long journey. Therefore, calcium is a very important mineral in the body as we age. However, most adults do not get the recommended amount of calcium that the body needs.

But why is it important to get the right amount of calcium? Why should we care? When we don’t get enough calcium, one can suffer from a deficiency. Hypocalcaemia is the official medical term for a calcium deficiency. As a result, one may experience symptoms such as muscle spasms, muscle cramps or an abnormal heart rhythm. Did you know that about 99% of our body’s calcium is stored in our bones and teeth? A long-term calcium deficiency can lead to changes in our dental health, brain alterations which may lead people to become depressed or confused, and also weak nails and brittle bones.

Bone-related health concerns such as osteopenia and osteoporosis, should be enough of a reason for making calcium a priority in our lives. This is because we cannot see the effects of our bone health immediately. We unfortunately do not typically take action until things have progressed, which at that point it may be too late.

Do you ever wonder why bone health is not talked about as much? Is it because we think or we assume that we know so everything we need to know about bone health and calcium? Bone health is not something to be taken lightly because it affects every aspect of our body. Here are five common things we think we know about calcium:

  • Calcium is only good for bone health.
  • I can only get calcium from dairy products
  • All dairy products are a good source of calcium
  • I can get all the calcium I need from supplements
  • Only kids are in need of calcium

At one point in your life, have you thought or believed one or more of the above statements? I know I have. However, all of those statements are false! When we adapt to a healthy lifestyle and adding calcium based foods on our diet, it will go a long way in ensuring our calcium intake. There are many theories and things said about calcium. But, we need to take our time and understand the truth about calcium, its benefits and importance.

If you want to learn more about these misconceptions about calcium, then please Download my 5 Myths About Calcium List. On this handout there is a breakdown on each myth and provide information on the truth about calcium. Check it out here!

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