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WELLNESS PROJECT: ALL ABOUT BONE HEALTH-FOODS

Updated: Jan 18



Exercise, diet and sunlight are our best natural weapons against the loss of bone mineral density that weakens bones! Catherine Stephens (Physiotherapist) was inspired to open her Bone Health Clinic in Dee Why after witnessing her friend’s bone health degradation after chemotherapy. “So much can be done with specific, significant, loaded exercises to address this common issue, which is caused by so many factors, and more common in women”.


Catherine is holding a workshop “All About Bone Health” on Thursday, July 27 at 7:00pm in Balgowlah. BOOKINGS: www.trybooking.com/CJTRH.


To complement this workshop, the following is a checklist of some FOODS FOR BONE HEALTH. Speak to Elly Smith, Akasha Integrative Health or Maxine White, Healthy Heights about adding more of the following to your diet. The good news is that the foods listed below not only aid bone health but are also great healthy all-rounders for the whole family!


Links are provided for further information and to guide you to an understanding of what the Recommended Daily Intake (RDI) actually looks like on your plate on a daily basis (where applicable).


· VEGETABLES:

Eat loads of them with every meal, especially broccoli, onions, cabbage, spinach, kale and parsley.


RDI: 9 Serves per day, 1 serve =1/2 cup, TOTAL = 4 ½ cups


· PROTEIN:

Not only good for our bones, but crucial for muscles and the synthesis of hormones.


RDI: At least 86 gms per day or .8 gms per kilo of body weight.


Sources:

Meats (54gm=1/4 cup)

Beef (6 oz.) 54 grams Turkey, breast (6 oz.) 51.4 grams Pork Chop (6 oz.) 49 grams Turkey, dark meat (6 oz.) 48.6 grams Hamburger (6 oz.) 48.6 grams Chicken, dark meat (6 oz.) 47.2 grams Tuna (6 oz.) 40.1 grams Chicken, breast (6 oz.) 37.8 grams Ham (6 oz.) 35.4 grams Salmon (6 oz.) 33.6 grams


Dairy/Eggs

Cottage cheese (1 cup) 28.1 grams Yogurt, low fat (1 cup) 10.7 grams

Skim milk (1 cup) 8.3 grams Whole milk (1 cup) 8 grams Cheese (1 oz.) 7 grams Soymilk (6 oz.) 6.7 grams Egg (1 large) 6.3 grams


Meat Substitutes, Beans and Legumes, Nuts

Veggie Burger (6 oz.) 51.4 grams Tofu (6 oz.) 13.8 grams Peanut Butter (2 Tbsp.) 8.1 grams Almond Butter (2 Tbsp.) 7 grams Lentils (1/2 cup) 9 grams Split Peas (1/2 cup) 8.1 grams Kidney Beans (1/2 cup) 7.6 grams Sesame Seeds (1 oz.) 7.5 grams Black Beans (1/2 cup) 7.5 grams Garbanzo Beans (Chick Peas) (1/2 cup) 7.3 grams Green Peas (1/2 cup) 4.1 grams

Hemp seeds


· CALCIUM

Eat calcium throughout the day as it is more difficult to absorb the RDI in one hit.


RDI: 1,000-1200 mg per day in one hit.

Sources: Seeds, cheese, yoghurt, sardines & canned salmon, beans & lentils, almonds, whey protein, leafy greens, rhubarb, fortified foods, amaranth, edamame & tofu, fortified drinks (nut milks), milk and figs

Guide: 1 C milk = 300 mgs


· OMEGA 3 FATTY ACIDS

Important for bone health and cardiovascular health, found in fatty fish


RDI: 200-500 mgs per day

e.g 6 oysters = 330 mg


· VITAMIN C

Vitamin C together with calcium can aid absorption and help iron absorption, which can be inhibited by calcium supplements. Speak to Maxine!

https://www.livestrong.com/article/445365-can-vitamin-c-calcium-be-taken-together/


· VITAMINS D & K

Vitamin D : Fattty fish, liver, cheese and SUNLIGHT

Vitamin K: fermented foods, liver, eggs and meat

https://www.healthline.com/nutrition/vitamin-d-and-vitamin-k


· COLLAGEN

Early days in the research, but there appears to be promising results for daily collagen usage.

Speak to Maxine!


· MAGNESIUM AND ZINC FOODS

Sources: Dark chocolate, avocados, legumes, nuts, tofu, seeds, wholegrains, fatty fish, bananas, leafy greens


WEIGHT LOSS AND GAIN

Avoid low calorie diets and maintain a stable weight – yoyo dieting with weight loss and gain is bad for bones.


WELLNESS PROJECT TEAM:

Belinda Eady, Chocolate Fitness, 0413 120 768

Catherine Stephens, Bone Health Clinic, 9971 2185

Anne McKeown, 2MPower, 0449 571 974

Elly Smith, Akasha Integrative Health, 7228 5363

Maxine White, Healthy Heights, 9948 6600

Amy Clements, Square One Physiotherapy, (Women’s Health Physiotherapy) 9968 3424


If you would like to join our Facebook Wellness Project online community, please see https://www.facebook.com/groups/305704038469341

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