Health Archives

Look Good in a Tank Top with This 5 Minute Exercise

October 6, 2023June 11, 2023 by Michelle Toole

Warmer weather provides the perfect opportunity to break out the tank tops. In order to beat the heat, most people wear lighter clothing, but exposing more skin also means exposing more problem areas. If you are feeling self-conscious after putting on a tank top, then take a look at this simple 5 minute exercise. Get … Read more

How to Choose the Most Nutrient Dense Foods in the Farmer’s Market

October 6, 2023June 4, 2023 by Michelle Toole

Breakfast Ideas for Strong Bones and Osteoporosis Prevention Osteoporosis is a major concern, the older you get. It causes your bones to become more brittle, increasing the likelihood of broken bones. You probably already know that vitamin D and calcium are the best nutrients for strengthening your bones. Getting more of these nutrients will help prevent osteoporosis and other bone related problems. While you could take a multi-vitamin, the healthier solution is to eat meals filled with nutrients. As it turns out, some of the foods containing the highest levels of calcium, vitamin D, and other vital nutrients are essential breakfast foods. Orange juice, cereal, milk, and yogurt are all great sources of healthy nutrients. If you prefer to keep your breakfast light, or already have a set morning meal, salmon and various cheese are also good options for getting vitamin D and calcium. Nutrient Rich Breakfast Ideas Take a look at each of these breakfast options and try to choose one for each day of the week. Also notice the included calcium content of each meal, when picking out your breakfast: • 1 cup of calcium-rich cereal (500 milligrams of calcium) • 8 ounces of soy milk (80 to 500 milligrams) • 1 cup of milk (300 milligrams) • 1 cup of yogurt (300 to 400 milligrams) • 8 ounces of orange juice (200 to 340 milligrams) Various cheeses, and even eggs, have vitamin D and calcium; though, in smaller amounts than the items listed above. Consider having a cheesy omelet or scrambled eggs served with a glass of milk or orange juice. That alone would likely add up to at least 500 milligrams of calcium. Searching for Your Own Calcium Rich Foods The foods listed may not include your preferred breakfast choices. When searching for your own calcium rich foods, pay attention to the food labels. Food labels often list calcium and other nutrients as a percentage of the daily recommended value. The standard recommended amount of calcium that an adult should consume each day is 1000 milligrams. So, if a food label states that the product as 25% of your daily recommended value of calcium per serving, it would have 250 mg of calcium. Add another decimal point to the end of the percentage, and you have your total per serving in milligrams. Additional Tips for Stronger Bones Along with a healthy breakfast, there are a few other tips you should follow for stronger bones. If you have already been diagnosed with osteoporosis, then you should consume 500 milligrams of calcium, three times a day. Make sure that each of your three meals is full of calcium to reverse the effects of osteoporosis. Strength training is another method that you can use for building bone strength. Regular exercise helps increase your flexibility, build muscle, and promotes stronger bone growth. The bottom line is that the key to strong bones is calcium and vitamin D. Get it any way you can, but preferably with your morning meal. Start basing your breakfasts around healthy foods that contain your essential nutrients, such as cereal, milk, and yogurt. Ward away osteoporosis and promote strong, healthy bones. References: http://www.webmd.com/osteoporosis/living-with-osteoporosis-7/diet-nutrition

Farmers markets are a great place to find fresh off the farm produce and dairy products. You can typically find just about any fruit or vegetable you want. If you shop smart, the prices can be more affordable than shopping at a supermarket. While there are plenty of reasons to visit a Farmers market, pay … Read more

The meaning of health has evolved over time

November 2, 2023July 26, 2019 by Michelle Toole

Aligned with the biomedical viewpoint, initial definitions of health centered on the idea of the body’s capacity for proper functioning. Health was regarded as a state of typical function, occasionally susceptible to disruption by diseases. A sample definition of health fitting this perspective is: “a state characterized by anatomical, physiological, and psychological soundness; the capacity … Read more