Transcript What can you do to protect your bones?

IN Motion
TM
Wellness Newsletter provided by WELL STRATEGIES INC.
Volume 5, Issue 12
December 2012
Osteoporosis . . .
and bone health issues vary for girls and women of different ages and ethnic
backgrounds. Caucasian women, and older women, are most at risk for
osteoporosis; however, osteoporosis and low bone density are common
among other groups as well. And not only are women at risk; men can
develop osteoporosis as well.
Osteoporosis is a disease of the bones. It happens when you lose too much
bone, make too little bone or both. As a result, bones become weak and
can break from a minor fall or, in serious cases, from a simple action such as a
sneeze or bumping into furniture. Osteoporosis and the broken bones it can
cause are not part of normal aging. There is a lot you can do to protect your
bones throughout your life. You’re never too young or too old to improve the
health of your bones.
Osteoporosis prevention should begin in childhood. But it shouldn’t stop
there. Whatever your age, the habits you adopt now can affect your bone
health for the rest of your life. Now is the time to take action.
Source: nof.org
Dark Green
Red/Orange
Starchy
Other
broccoli
collard greens
dark green
leafy lettuce
kale
mustard greens
romaine lettuce
spinach
acorn squash
butternut squash
carrots
pumpkin
red peppers
sweet potatoes
tomatoes
tomato juice
corn
green peas
lima beans
plantains
potatoes
taro
waterchestnuts
asparagus
avocado
bean sprouts
beets
Brussels sprouts
cabbage
cauliflower
celery
cucumbers
green beans
green peppers
iceberg lettuce
mushrooms
onions
zucchini
make ½
plate
Try to
of your
vegetables!
What can you do
to protect your
bones?
-Get enough calcium and
vitamin D and eat a well
balanced diet.
-Engage in regular exercise.
-Eat foods that are good for
bone health, such as fruits
and vegetables.
-Avoid smoking and limit
alcohol to 2-3 drinks or less
per day.
Vegetables
Any vegetable or 100%
vegetable juice counts as a
member of the Vegetable
Group.
Vegetables may be raw or
cooked; fresh, frozen,
canned, dried/dehydrated,
may be whole, cut-up, or
mashed. Vegetables are
organized into 5 subgroups,
based on their nutrient
content.
Fact By 2020, half of all Americans over age 50 are expected to
have low bone density or osteoporosis.
(source: www.nof.org)
“Health is the thing that makes you feel that now is the best time of the year.”
Franklin Pierce Adams
© 2012 All rights reserved. CITY WALK Inc. 5310 MERCHANDISE Drive Fort Wayne, IN 46825
© 2008
© 2007
Exercises that Work
Activity . . .
Standing Alternate Curls
Execution: 1) Stand with feet shoulder width apart,
knees slightly bent, and at a staggered stance.
2) Step onto middle of tubing with back foot or
both feet. 3) Start position: Grasp handles with
underhand grip (palms facing forward) with arms
hanging down at sides. Elbows should be close to
sides. 4) Flex one arm at the elbow and curl up to
approximately shoulder level. Keep elbow
close to sides throughout movement.
5) Return to start position. Repeat with other arm.
6) Remember to keep back and head straight in a
neutral position throughout movement. Shoulders
should be stabilized by squeezing shoulder blades
together slightly - only the elbow joint should be
moving
Muscles Worked: Biceps Brachii
Suggested Reps: 3 sets 10 reps.
Equipment: Resistance Bands
1
See how
many words you can find.
2
Blizzard
Boots
Cold
December
Drifts
Earmuffs
February
Freezing
Frigid
Frost
Icicle
Icy
Jacket
January
Mittens
Plow
Scarf
Shovel
Skating
Skis
Sled
Sliding
Slippery
Snow
Snowball
Snowboard
Snowflake
Snowman
Windy
Winter
Garlic Mashed Potatoes
Recipe . . .
Source:Health.com
1 1/2 pounds cubed, unpeeled red potatoes
3 garlic cloves, peeled and thinly sliced
1/2 cup 1% low-fat milk
2 tablespoons butter
3/4 teaspoon salt
1/4 teaspoon black pepper
1. Place potatoes and garlic in a large saucepan;
cover with cold water, and bring to a boil over
high heat. Reduce heat; simmer, uncovered, until
potatoes are tender when pierced with a knife
(about 20 minutes). Drain; return to pot over low
heat.
2. Add milk, butter, salt, and pepper. Mash
potatoes with a potato masher to desired
consistency.
Calories per serving:189 Fat per serving:6g
Protein per serving:4g Carbs per serving:29g
Our News …
Insert your information here.
www.wellstrategiesinc.org or 260-433-0024