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

Ten Zero Calorie Foods to Add to Your Diet

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Losing weight involves doing one of two things: consuming less calories or burning more calories. Counting calories is a major part of any successful weight loss program. In fact, it’s been said that as much as 80 percent of successful weight loss involves reducing caloric intake. To prove this point, let’s assume you eat the proper number of calories each day to maintain your weight. Then, you add a 100-calorie apple to your diet each day during the month. Within a month’s time, you will have added a pound to your waistline.

No food is calorie free, so the term “zero calories” is a little misleading. However, there are several foods with next-to-zero calories that can help you reduce your daily caloric intake. To help ensure you are consuming the right amount of necessary calories needed to get or keep your body at a healthy weight, here are ten “zero” calorie foods that will fill your tummy yet still help you lose weight.

Cucumber

Cucumber sprinkled with a little salt and pepper or dipped in apple cider vinegar is a terrific anytime snack. And one cup of cucumber slices contains as little as 16 calories.

Cabbage

Cabbage is considered a bit of a superfood. This low calorie, high fiber food has been shown in studies to be effective at preventing both heart disease and cancer. One large leaf of raw cabbage contains only 4 calories.

Carrot

Raw carrots, high in Vitamin A and loaded full of disease-fighting antioxidants, make a great stress-reducing, crunch-satisfying snack. A medium-sized raw carrot contains roughly 30 calories.

Celery Stalks

Another “C” word in the bunch. Celery stalks also make a great snack or a great addition to salads, soups or stir fry recipes. Two large celery stalks only contain about 15 calories, and because they’re high in water, they help keep you hydrated too.

Mushroom

Mushroom is a versatile food that, like celery, can be added to salads, soups, stir fry recipes or munched on in raw form. One slice of raw white mushroom contains a single calorie.

Asparagus

This often-underrated food contains potassium, a bit of protein, folate and fiber as well. Lightly steamed asparagus makes a great addition to any meal, and contains only 1 calorie per 2-inch spear.

Kale

Kale is a terrific addition to any salad, and great to munch on as a snack throughout the day. Another great way to incorporate large amounts of Vitamins A and C into your diet. One cup of raw, chopped kale contains only 34 calories. Don’t leave this power-packed vegetable out of your diet.

Sugar Snap Peas

Sweet, fresh sugar snap peas can almost be counted as more of a dessert than a veggie. Perfect in salads or for an afternoon snack, a half cup of sugar snap peas contains only 30 calories.

Cauliflower

Here we go with the “C” words again. Cauliflower is another delicious snack food that’s low in calories. A single cauliflower floret contains only 3 calories.

Tomato

There’s nothing that will spice up a sandwich or a salad like a few slices of fresh, sweet tomato. A medium-sized tomato contains roughly 25 calories.

By keeping a large supply of these next-to-zero calorie foods on hand, you can help ensure you’re getting your daily nutritional supply of vegetables and consume less calories at the same time.

Source: http://www.fitnessrepublic.com/nutrition/healthy_eating/zero-calorie-foods-to-add-into-your-diet.html

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