Category: Health

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

Sacroiliac Fusion: A New Technology To Treat SI Pain

November 13, 2024

The Sacroiliac joint is a triangular shaped bone that connects your spine to your pelvis. When the SI joint is injured the resulting pain might be debilitating. After undergoing previous treatments that don’t bring relief, patients now have the option of surgery.

Yale University School of Medicine has developed a minimally invasive procedure to alleviate SI pain. The procedure takes about 45 minutes and is performed in an outpatient setting during which the SI joints are fused.

Read more about SI fusion at YaleMedicine.org.

Understanding Sacroiliac Joint Pain

November 12, 2024

The SI joint refers to the triangular shaped sacrum bone that connects the spine to the upper portion of the pelvis. SI means sacroilium.

There are two SI joints that sit on each side of your spine with ligaments that hold the bones together. The function of the SI joint is to bear the weight of your upper body when you sit or stand.

Common Causes of SI Pain

  • SI ligaments are damaged
  • Osteoarthritis
  • Inflammation due to injury
  • Falling down
  • Repetitive pounding from sports such as jogging
  • Muscle tightness in low back or backside
  • Traumatic injury
  • Prolonged sitting or standing
  • Prolonged standing one one leg

SI Pain Symptoms

  • Standing up may cause pain
  • Pain may be located on one side of your lower back
  • Pain may be worse in the morning than during the day
  • Pain is most common in the low back and buttocks

Diagnosis and Treatment

If you think your pain may be caused by injury to the SI joint, make an appointment with your primary care doctor to get a preliminary diagnosis. Depending on their findings, your doctor may give you a treatment plan, or refer you to a spine specialist for further testing.

Weight Loss: Protect Your Spine and Health

November 4, 2024

Too Much Weight Puts Pressure on Your Spinal Discs

As you get older you want to avoid common health issues that are associated with the aging process. Consider weight loss as preventive medicine.

Normal Spinal Discs

There are a lot of good reasons to lose weight. Spinal health is one of them. This post will help you make the connection between getting rid of excess pounds to keep your spine in good shape.

To the right is a picture of a human spine. The spine is made up of bones called vertebrae. In between the vertebrae are small pillows called discs. They act as cushions in between the vertebrae. Inside the disc is a jelly-like substance, while the exterior is comprised of tougher material.

Herniated Spinal Disc

Excess weight puts undue pressure on the spinal discs and causes wear and tear. This may cause a disc to rupture. Most likely you will suffer pain and need medical care. The pain prevents you from participating in much needed physical activity to help you lose unwanted weight.

Need Help With Your Exercise Journey? Contact Irene Pastore by filling out this form.

Understanding Buckwheat: A Gluten-Free Alternative

October 25, 2024

Buckwheat is not a grain, a cereal, or a grass, and it’s not related to wheat. Buckwheat is a triangular shaped seed related to rhubarb and sorrel. It looks and acts like a grain and has a hearty, nutty flavor.

To make things confusing, it is often referred to as a grain.

Buckwheat is a good substitute for wheat or grains containing gluten.  It cooks quickly, and is highly nutritious. Great news for those who are wheat or gluten sensitive.

Buckwheat is sold either raw or toasted. It can be mixed with rice, or other grains or seeds. Toasted Buckwheat sometimes called kasha,  has a more nutty flavor than raw buckwheat.  Either way it’s a wonderful side dish when sauteed with onions.

How To Cook With Buckwheat

  • Buckwheat Bread: Bake bread with buckwheat flour.
  • Buckwheat Morning Cereal: Cook raw, or toasted buckwheat seeds in water to make cereal.  Add fruit, cinnamon, salt, maple syrup, and hemp milk according to taste.
  • Buckwheat Pancakes: Use buckwheat flour for morning pancakes.  
  • Buckwheat Side Dish: Combine either cooked raw buckwheat, or cooked toasted buckwheat with sauteed onions, for a delicious side dish.
  • Japanese Buckwheat Noodles: Prepare the noodles. Serve with sauteed vegetables.