Do you have enough fun in your life?! The 1920s kids knew how to do it. The “Horsemanning” craze emerged as the popularity of Sleepy Hollow grew. Puts selfies to shame really!
Today is the first day of Spring! This means summer is just around the corner… you know what you have to do.
The 5 foods and habits that are damaging your bones.
Salt, caffeine, alcohol, copious amounts of protein and smoking all increase calcium loss. They also mess with other mineral and vitamin levels in one way or the other too. BRO! So here is a beast of a replenish bowl to get you started on boosting those levels again.
Go the micronutrients!
1 tbsp dried goji berries soaked in 1 1/5 tbsp of water (until the berries are soft)
2 tbsp hummus
2 tbsp chia jam (combine 1/3 cup pureed raspberries with 1 tbs chia seeds, stir then refrigerate until gelatinous)
1/2 cup cooked green tea soba noodles
1 1/2 cups mixed greens (think bok choy, kale, thinly sliced spring onion + all the herbs every grown)
5 green beans, thinly sliced
1/3 carrot spiralized into springs or grated
3 cherry tomatoes, quartered
1/3 cup canned lentils, drained
8 thin slices of cucumber
3-4 trees of broccolini or broccoletti
A pinch of pumpkin seeds
1/2 tsp of ground almonds
1/2 tsp black sesame seeds
Use the water from the goji berries to make a dressing by combining with the hummus + chia jam. Combine noodles, greens, beans, carrot, tomatoes + lentils in a bowl then pour over the dressing + mix well. Top with cucumber, broccoletti, pumpkin seeds, ground almonds, goji berries + black sesame seeds. Serve with a nice big glass of milk - either dairy or fortified.
Physical activity that makes you move against gravity is thought to help regulate bone maintenance and strength.
Weight-bearing exercises are thought to increase bone strength. This could be walking, dancing, skipping, boxing… get out there and do what you love, and make your bones happy at the same time!
Health advisers tend to recommend reduced fat or low fat dairy products because the full fat variety isn’t really appropriate for everyday consumption. Yet manufacturers often boost salt and sugar levels to balance out the drop in fat. So if you get an urge for a Shake Off, do it. Do it for your bones! ;)
As is usually the case, supplements are best avoided. They deliver a mega dose near impossible to get from diet alone and this can actually be harmful to your body. There is only one calcium supplement that you should get on a daily basis. The sun. The vitamin D in sunlight is essential for maxing your calcium absorption.
Dairy-free calcium is a thing. Good calcium sources that spare the cow are figs, kale, broccoli seaweed, almonds, baked beans and canned fish (including the bones.)
#1. Broccoli stir-fry: 1 small onion + 200g broccoli + 1/2 spiralized zucchini + garlic clove + 1 tsp soy sauce + 1/2 tsp grated ginger + 1 tsp sesame oil + 2 big leaves of bok choy blanched in boiling water.
#2. Kalanaberry Smoothie: Blend 1 frozen banana + 10 frozen raspberries + 1 tsp vanilla + 1 Tbsp ground linseed (optional) + 3 kale leaves + 1 1/2 cups dairy-free milk (oat, almond, soy…)
#3. Sticky balsamic grilled figs: Combine 2 tsp lime juice w zest + 1 tsp dijon + 1/8 tsp cinnamon + 1 Tbsp balsamic vinegar. Soak 50g of ready to eat figs in the mixture then grill between two pieces of baking paper in a sandwich press until hot. If you’re not a fan of balsamic, just grilling the figs on their own will make them go all sticky and sweet too.
Dairy products pack the biggest punch when it comes to calcium. So dairy is great. But sometimes (allergies, ethics…) it isn’t so great. Check back tomorrow for dairy-free ideas.
1. Apple slices with unsweetened, low-fat yogurt with hazelnuts + freeze-dried raspberry + mango powders.
2. Mouse Traps: Toast 5 pieces of sandwich bread, spread with Marmite then top with a mix of 1 egg + 1 cup Tasty cheese + 1 cup Edam cheese + 2 tsp Worcestershire sauce (omit if vegetarian) + garlic salt. Cook for 6 minutes at 180 degrees Celsius, then turn and cook for 6 minutes more. Credit to Sally Rich + Mildred Clark.
3. Strawberry Banango Milkshake: 1 banana, 1/2 mango, 3 frozen strawberries, milk to almost over the fruit. Waz in a blender. Credit to Sam Rich.
The calcium stored in your bones on your 30th birthday has to last the rest of your life.
Calcium strengthens bones but as your stores are depleted, the bones become osteoporotic (easily broken). Therefore, it makes sense to pack as much calcium into your diet as you can before the big 3-0.
Nutritional guidelines recommend about 1000mg/day for both men and women but you don’t need a calculator. This week Strawberry Spacebeam presents math-free ideas for protecting future you from serious bone smashing.
This is much more beautiful than I first realised.