Author: Irene Pastore

Hello! I am a Personal Trainer, Yoga and Pilates Instructor who specializes in fitness after 50. My service is Live Streaming. Connect with me from anywhere in the world. I look forward to helping you achieve your health and fitness goals.

High Calcium Lunch Ideas for Strong Bones

December 4, 2024

Calcium intake is crucial for bone health. Insufficient dietary calcium can lead to the development of osteopenia and osteoporosis.

Osteopenia is low bone mass vs osteoporosis, a disease that makes bones weak and prone to fractures. Osteopenia can lead to osteoporosis.

Your body doesn’t produce calcium. In order to support bone health, you must consume dietary sources to get sufficient calcium.

The best dietary sources of calcium are dairy, soft-boned fish, and green leafy vegetables. Certain fruits also contain calcium. Some of them are oranges, dried figs, apricots, bananas, papayas, and strawberries.

High Calcium Lunch

Green Leafy Salad Combo with Dices and Sauteed Spinach, Swiss Chard and Kale.

Canned Salmon Salad Sandwich with Sliced Tomatoes and Clover Sprouts.

Frozen Strawberry Yogurt Dessert or Strawberry Kefir

Daily Calcium Requirements

Your Daily Calcium Requirements are based on your age and sex.

MEN
19-50 years 1,00 mg
51-70 years 1,000 mg
71 and older 1,200 mg

WOMEN
19-50 years 1,000 mg
51 and older 1,200 mg

High Calcium Breakfast Ideas for Strong Bones

December 3, 2024

Your body doesn’t produce calcium. In order to support bone health, you must consume dietary sources to get sufficient calcium.

The best dietary sources of calcium are dairy, soft-boned fish, and green leafy vegetables. Certain fruits also contain calcium. Some of them are oranges, dried figs, apricots, bananas, papayas, and strawberries.

High Calcium Breakfast

Yogurt Fruit Salad containing 1 cup plain fat free Yogurt, slices of oranges, bananas, papayas and strawberries.

1 Cup Cooked Oatmeal cooked with milk or calcium-fortified plant milk.

1 Cup Orange Juice

Daily Calcium Requirements

Your Daily Calcium Requirements are based on your age and sex.

MEN
19-50 years 1,000 mg
51-70 years 1,000 mg
71 and older 1,200 mg

WOMEN
19-50 years 1,000 mg
51 and older 1,200 mg

Support Senior Dogs: Celebrate Grey Muzzle’s 16 Years of Impact

November 29, 2024

The Grey Muzzle is a charity that supports the health and well-being of senior dogs. They have helped at-risk older dogs thrive since 2008.

Some of their donations include the distribution of orthopedic beds to animal shelters across the country, critically needed medical and dental treatment, foster and hospice care, adoption promotions, and programs that help keep older dogs in loving homes.

Next Tuesday Grey Muzzle is celebrating 16 Years of improving the lives of senior dogs nationwide by saving senior dogs with matching gifts. Visit their site to help out at Grey Muzzle.org.