BONE
Health
From our late 20s we are not able to build any additional calcium into our bones, so we have to preserve our bone density through our diet and exercise. One of the issues with ageing is a slow weakening and thinning of your bones. When your bone density falls below a specific threshold you have a condition called osteoporosis, a less severe bone loss is called osteopenia. Your GP can refer you for a DEXA scan if you are concerned due to a family history or other risk factors. Post-menopausal women are at risk due to the sudden reduction in oestrogen which protects our bone health. During the first 5 years of menopause, we lose nearly 10% of our bone mass while one in five women will be diagnosed with osteoporosis.
5to protect TOP TIPS our bone health 1. Maintain a healthy weight Ensure you maintain a healthy weight, being overweight can increase your risk of fractures. The recipes you have been given are all designed to keep blood sugar levels stable to reduce fat storage. Protein, an essential element of blood sugar management, is also important for bone health.
2. Eat an anti-inflammatory diet Include plenty of anti-inflammatory fats by eating oily fish, ground flaxseed, chia seeds, hemp seeds, walnuts and green leafy vegetables. Include richly coloured fruit and vegetables with every meal as they are an excellent source of antioxidants. They disable free radicals which cause damage to cells in the body and increase inflammation.
3. Limit alcohol and caffeine Alcohol reduces vitamin D absorption and disturbs your blood sugar levels; caffeine reduces calcium absorption so both of these should be enjoyed in moderation.
4. Watch your hormone levels Monitor your hormone levels - consider improving levels if they are out of range, your GP or nutrition professional can recommend testing if you are concerned.
5. Review your medications If you are taking antidepressants, diabetes medication, steroids and/or heart burn remedies have a medication review to discuss with your GP the pros and cons. They can all contribute to bone loss.Â
Key nutrients to include in your diet.
Calcium Critically important for bone strength. Found in tofu, fish like sardines or tinned salmon where you eat the bones, dairy products, green leafy vegetables, beans and pulses (soaking them helps with absorption), almonds and walnuts. Vitamin D stimulates the absorption of calcium. Â If you are dairy free ensure your plant milks are fortified with calcium and vitamin D.
Magnesium Research shows that it improves bone loss in post-menopausal women. Found in green leafy vegetables, legumes, nuts and seeds and whole grains.Â
Vitamin D Controls absorption of calcium. Best source is sunshine but during the winter months it is recommended that you supplement. Vitamin D testing can be done by a home kit and helps with accurate dosing.
Key nutrients to include in your diet.
Vitamin K2 Increasing vitamin K intake improves markers of bone health. Found in green leafy vegetables, fermented cheese and fermented soy products.
Zinc Important for bone tissue renewal, found in lean, organic red meat, poultry, wholegrain cereals and pulses.
Supplements When taking calcium supplements, it is also important to take vitamin D, magnesium and vitamin K. A good age appropriate multi vitamin plus an omega 3 will give you a wide range of micronutrients. If you are concerned, then you can take a targeted bone health supplement.Â
SCRAMBLED TOFU & AVOCADO Serves 3 400g firm tofu, drained 1 tbsp extra virgin olive oil 6 mushrooms, thinly sliced 2 garlic cloves, crushed 1 tbsp miso paste 200ml vegetable stock 150g spinach 1 ½ avocados 2 spring onions Sea salt and pepper
1. Tightly wrap the tofu in a clean tea towel. Over the sink, squeeze the tofu tightly to extract as much of the water as possible. Unwrap and crumble into a bowl. 2. Heat the oil in a large frying pan over a medium heat. Add the tofu and stir fry for 4 -5 minutes. Add the mushrooms and garlic and fry for another minute until aromatic. 3. Combine the miso paste and stock together and add to the pan to cook for a further 3-5 minutes along with the spinach until the stock has reduced, the spinach has wilted and you are left with soft scrambled tofu. Season to taste and divide between two plates. 4. Serve with ½ avocado per person and a sprinkling of spring onions.
SUPER GREENS SOUP Serves 3-4
1. Heat the oil in a large saucepan and lightly sauté the onion over a low heat.
1 tbsp olive oil
2. Once soft and translucent, add the sliced leeks and sauté until
1 large onion, finely chopped
soft.
300g leeks, sliced
3. Make up the stock by dissolving the stock cubes in 1.5 litres of
2 vegetable stock cubes
boiling water.
1.5 litres of water
4. Add the shredded cabbage to the pan along with the stock and
½ green cabbage
the green lentils.
(sweetheart or Savoy), shredded
5. Cook for 30 minutes until the lentils soften.
150g green lentils, rinsed
6. Add the spinach and parsley, remove from the heat once wilted.
125g spinach
7. Allow to cool slightly before pouring the soup into a blender (in
1 large bunch parsley
batches). Blitz for 60 seconds until the mixture is smooth and green.
SPANISH SARDINE SALAD Serves 2 90g bag salad leaves
1. Divide the salad leaves between 2 plates, then
handful black olives, roughly chopped
sprinkle over the olives and capers.
1 tbsp capers, drained
2. Roughly break up the sardines and add to the
2 x 120g cans sardines in tomato sauce,
salad.
drained and sauce reserved
3. Mix the tomato sauce with the oil and vinegar
1 tbsp olive oil
and drizzle over the salad.
1 tbsp red wine vinegar
KALE, SPINACH AND FETA PIE Serves 4-6 2 leeks, washed finely sliced 1 tbsp extra virgin olive oil 1 bunch kale or Cavolo Nero, washed trimmed and finely shredded 200g baby spinach leaves Black pepper - a generous pinch 80g quality feta cheese 6 eggs zest of 1 lemon 1 bunch parsley, chopped small handful pine nuts
1. Preheat the oven to 180 C / 360 F. 2. SautĂŠ the leeks in the olive oil in a large heavy based pot until softened. Add the shredded kale and cook through for 5 minutes until soft and wilted. Add baby spinach leaves. 3. You may need to add these in two lots and cook through until just wilted. Season with black pepper and add the lemon zest and the freshly chopped parsley. 4. Spoon the kale and spinach mixture into a 22-cm pie dish. 5. Break eggs into a bowl and whisk lightly until combined. 6. Pour the eggs over the greens and gently incorporate through the mix of green goodness. Crumble the feta cheese and sprinkle over with a few pine nuts. 7. Bake for 40 - 45 minutes or until firm to the touch and golden.
MEXICAN BEAN BURGER Serves 4 - Freezes well 400g tin kidney beans, drained and rinsed 300g cooked, mashed sweet potato 1 egg, beaten 1 garlic clove, crushed 1 tbsp coconut oil squeeze lemon juice 1 tsp chilli (more if you like them spicy) handful of chopped fresh coriander freshly ground black pepper 4 tbsp sesame seeds
1. Preheat the oven to 200C. 2. Mash the beans roughly with a potato masher. 3. Add the sweet potato mash, egg, garlic, chilli and coriander. 4. Mix well and add lemon juice and pepper to taste. 5. Make 4 burger-sized balls with wet hands, and flatten the balls slightly, then coat with sesame seeds. 6. Add a tbsp coconut oil to the baking tray and place the burgers on top and then turn them all over so that they have a coating of a little ol ion each side. 7. Cook for 20-30 mins, turning the burgers over midway through. 8. Serve in lettuce ‘buns’ with a generous mixed salad. Try grilled pineapple for a tasty topping
ROASTED CHICKPEAS Serves 4
1. o Heat the oven to 180C/160C fan. 2. Tip the chickpeas into a bowl and combine with the rapeseed oil,
400g tin of chickpeas, drained
smoked paprika, cumin and coriander.
1 tsp rapeseed oil
3. Toss well until the chickpeas are well coated, then tip out onto a
1 tsp smoked paprika
baking tray and bake for 35 mins, moving them round the tray
1 tsp ground cumin
halfway through so they dry out evenly and go crunchy.
1 tsp ground coriander
4. Leave to cool, then store in an airtight container.