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Metagenics Product of the Month

Cal Apatite Bone Builder

http://www.metagenics.com/mp/products/cal-apatite-bone-builder-formerly-cal-apatite

Bone health is extremely important, especially as you age to prevent injuries or diseases such as osteoporosis. One way to help improve your bone health is through supplementation if you are not getting enough Calcium or Vitamin D naturally.

 

This month’s feature is Cal Apatite Bone Builder. This supplement offers more than just calcium. Cal Apatite Bone Builder formula provides a complex crystalline compound (MCHC) that encompasses all the elements found naturally in healthy bones.

 

As we age, our ability to absorb calcium and other minerals may decline. The calcium in MCHC is bioavailable and therefore well absorbed.

 

 

A little bit more about Cal Apatite Bone Builder

  • Includes other minerals besides calcium that are involved in bone formation such as: magnesium, phosphorous, zinc, selenium.
  • Provides collagen and other proteins that support bone health
  • Come in a variety from tablets to capsules and even vegetarian options
  • Over 30 years of MCHC research
  • Recommended to take with meals

 

For further questions or to schedule an appointment, contact Jamie at

jamiec@nutriformance.com

 

You can find the recipes, tips, and meal plans as well as                                                     Team RD’s “How to” Video Series on www.nutriformance.com blog

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Peanut Butter, Honey, Yogurt Dip

Yield: Serves 3-4

This creamy peanut butter honey yogurt dip only has 3 ingredients and takes 5 minutes to make! It is great with apple slices or any fruit!

 

Ingredients:

  • 1 (6 oz) container plain Greek yogurt
  • 3 tablespoons creamy peanut butter
  • 3 teaspoons honey

 

Directions:

  1. In a small bowl, combine Greek yogurt, peanut butter, and honey.
  2. Stir until combined and smooth.
  3. Serve with apple slices or other cut up fruit.

Note-this dip is also great with graham crackers, pretzels, or cookies!

 

Nutrition Facts

Serving Size: ¼ cup

 

Calories: 149      Total Fat: 8g        Sat Fat: 1.7g       Cholesterol: 0mg

Carb: 11g             Fiber: 1g            Protein: 10g          Sodium: 100mg

 

For further questions or to schedule an appointment, contact Jamie at

jamiec@nutriformance.com

You can find the recipes, tips, and meal plans as well as                                                     Team RD’s “How to” Video Series on www.nutriformance.com blog.

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Bone Health – Sample Meal Plan

Breakfast: Two egg scramble with ¼ cup green peppers and ¼ cup chopped onions and a sprinkle of cheese with a piece of whole-wheat toast ¼ of avocado mashed

 

Snack: 1 medium cut up apple with ¼ cup Peanut butter honey yogurt dip (see recipe on our blog at www.nutriformance .com)

 

Lunch: Grilled “cheese” caprese sandwich made with fresh mozzarella, tomatoes, & basil pesto with 1.5 cup side salad.

 

Snack: 1 cup sliced cucumbers, carrots, and bell peppers with ¼ cup Greek yogurt ranch dip (see recipe on our blog at www.nutriformance .com)

 

Dinner:  Grilled pork tenderloin marinated in sesame oil, ginger, and garlic with ½ cup brown rice and a side salad

 

 

For further questions or to schedule an appointment, contact Jamie at

jamiec@nutriformance.com

You can find the recipes, tips, and meal plans as well as                                                     Team RD’s “How to” Video Series on www.nutriformance.com blog.

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Quiz – Bone Health

  1. How many mg of Calcium are needed for a male between the ages of 19-70yrs old?
    1. 1300mg
    2. 1200mg
    3. 800mg
    4. 1000mg

 

 

  1. How many servings of dairy or dairy alternates (fortified) should men and women aim to get a day?
    1. 3 servings
    2. 5 servings
    3. 1 servings
    4. 4 servings

 

 

  1. Which of the following is NOT a risk factor for poor bone health?
    1. Sedentary lifestyle
    2. Weight bearing exercise
    3. Genetics
    4. Alcohol

 

 

  1. Name one thing you can do to protect against poor bone health

 

 

 

 

 

  1. Name 2 foods that are sources of Vitamin D

 

 

 

 

 

Answers 1. D, 2. A, 3. B, 4. Exercise, 5. Mushrooms, egg yolks, fatty fish, fortified dairy/dairy alternates, fortified orange juice.

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Bone Health – August

Beyond Calcium & Vitamin D

It is common knowledge that both Calcium and Vitamin D are important to build strong healthy bones, but there are other important factors when it comes to bone strength. Some factors are modifiable and others are not.

Risk Factors For Poor Bone Health:

  • Alcohol
  • Sedentary Lifestyle
  • Gender
  • Smoking
  • Genetics
  • Age

Protective measures that can be taken include:

  • Calcium intake
  • Vitamin D
  • Sunlight
  • Weight bearing exercise

While we can’t control our age, gender, or genetics we can control how much weight bearing exercise we do, or how much alcohol we drink.

STEPS TO TAKE TO PROTECT YOUR BONE HEALTH

A Review of Calcium and Vitamin D Needs (prevention)

 

Life Stage Group Calcium  (RDA/D) Vitamin D (RDA/d)
9-18yr (m/f) 1300 600 – 1000
19-50 yr (m/f) 1000 600 – 1000
51-70 yr (f) 1200 600 – 1000
51-70 yr (m) 1000 600 – 1000
70+ yr (m/f) 1200 800 – 1000

This table indicates how many international units (IU) you need per day based on age group and gender. This boils down to about 3 servings of dairy a day for both men and women.

Calcium

Good sources of calcium include low-fat dairy products like milk, yogurt and cheese; tofu made with calcium sulfate; sardines and fortified cereal and orange juice. A serving of calcium is equivalent to:

1 cup of low-fat or fat-free milk

1 cup of low-fat or fat-free yogurt

1 ½ ounces low-fat or fat-free cheese

1½ cups cooked edamame (soybeans)

1 cup calcium-fortified juice

3 ounces canned sardines, with bones

1 ¼ cups cooked navy beans

1 ¾ cups baked beans

5 1/3 ounces of salmon (with bones)

1 ½ cups of turnip greens

Vitamin D

There are three ways to get vitamin D: sunlight, food and supplements. Vitamin D is only found in a few foods like fatty fish like mackerel, salmon and tuna; egg yolks and fortified milk; soymilk and some brands of orange juice and cereal; sundried mushrooms.

Other Factors That Affect Bone Health

Physical Activity: Participate in regular weight-bearing/strength training activities. People who are physically inactive have a higher risk of osteoporosis than their active counterparts

Tobacco & Alcohol Use: Avoid smoking and limit intake to 2 drinks per day. Research suggests that tobacco use contributes to weak bones. Similarly, regularly having more than two alcoholic drinks a day increases the risk of osteoporosis, possibly because alcohol can interfere with the body’s ability to absorb calcium.

Hormone Levels: Too much thyroid hormone can cause bone loss. In women, bone loss increases dramatically at menopause due to dropping estrogen levels. Prolonged periods, absence of menstruation (amenorrhea), before menopause also increases the risk of osteoporosis. In men, low testosterone levels can cause a loss of bone mass.

Certain Medications: Long-term use of corticosteroid medications, such as prednisone, cortisone, prednisolone and dexamethasone, are damaging to bone. Other drugs that may increase the risk of osteoporosis include aromatase inhibitors to treat breast cancer, selective serotonin reuptake inhibitors, methotrexate, some anti-seizure medications and proton pump inhibitors.

 

Talk to your doctor or schedule a bone density test if you think you may be at risk for weak bones

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Ranch Greek Yogurt Dip

Ingredients: 

For The Spices Mix

  • 2 tbsp dried parsley
  • 1 ½ tsp dried dill weed
  • 2 tsp onion powder
  • 2 tsp garlic powder
  • 2 tsp dried onion flakes
  • 1 tsp ground black pepper
  • 1 tsp dried chives
  • 1 tsp salt (optional)

Base

  • 1-16oz plain Greek yogurt

Instructions:

 Whisk all spices together until well blended

  1. Mix 3 Tbsp of the spice mixture into the Greek yogurt
  2. Refrigerator or serve immediately

Note: Pairs great with raw vegetables.

Tip: For a salad dressing consistency: mix in low-fat buttermilk. Amount to your desired level of consistency.

Nutrition Facts

Serving Size: ¼ cup dip

Calories: 33      Total Fat: 0g  (if use fat free)           Sat Fat: 0g       Cholesterol: 0mg

Carb: 2g             Fiber: 0g              Protein: 6g          Sodium: 166mg

For further questions or to schedule an appointment, contact Jamie at

jamiec@nutriformance.com

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Training in the Heat

by Randy Leopando

You’ve been exercising regularly, but now it’s summer — and hot. Sometimes even dangerously hot, and seemingly too hot to go work out.

But don’t decide this is the time for a little summer break from fitness, experts say, because you may be hurting yourself in the longer term.

“It’s important to continue exercising over the summer because the effects of exercise training are rapidly lost once training stops — use it or lose it,” said Barry Franklin, Ph.D., director of the William Beaumont Hospital Cardiac Rehab and Exercise Laboratories in Royal Oak, Mich. “Most studies suggest many of the key benefits are lost in four to six weeks of inactivity.”

Be smarter than the heat

Still, you can’t just ignore the heat because you could wind up with heat stress, heat stroke or other problems. So to keep the heat from melting your workouts, Franklin recommends you:

  1. Hydrate, hydrate, hydrate. Maintain salt-water balance by drinking plenty of fluids (preferably water) before, during and after physical activity.  Avoid alcoholic and caffeinated beverages.
  2. Exercise smarter, not harder. Work out during the cooler parts of the day, preferably when the sun’s radiation is minimal — early in the morning or early in the evening. Decrease exercise intensity and duration at high temperatures or relative humidity.  And don’t hesitate to take your exercise inside, to the gym, the mall or anyplace else where you can get in regular physical activity.
  3. Ease in to summer. Allow your body to adapt partially to heat through repeated gradual daily exposures. “An increase in the body’s circulatory and cooling efficiency, called acclimatization, generally occurs in only four to 14 days,” Franklin said.
  4. Dress the part. Wear minimal amounts of clothing to facilitate cooling by evaporation. “Remember, it’s not sweating that cools the body; rather, the evaporation of sweat into the atmosphere,” Franklin said. Wear lightweight, light-colored clothing in breathable fabrics such as cotton.
  5. Team up.  If you can, exercise with a friend or family member. It’s safer, and could be more fun.

Know what’s up

Because vigorous exercise in hot and humid conditions can lead to heat stress, heat stroke and related complications, you should know the signs of danger to keep an eye out for.

Symptoms of heat exhaustion:

  • Headaches
  • Heavy sweating
  • Cold, moist skin, chills
  • Dizziness or fainting
  • Weak or rapid pulse
  • Muscle cramps
  • Fast, shallow breathing
  • Nausea, vomiting or both

Symptoms of heat stroke:

  • Warm, dry or moist skin
  • Strong and rapid pulse
  • Confusion and/or unconsciousness
  • High body temperature (above 103oF)
  • Throbbing headaches
  • Nausea, vomiting or both

Take steps to cool down and get medical attention immediately if you experience any of these symptoms.

 

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Grilled Asparagus with Lemon, Rosemary, & Black Pepper

Ingredients:

  • 1 tbsp Olive oil
  • 1 bunch Asparagus
  • 1 Fresh lemon or 1 tbsp lemon juice
  • 1 tbsp dried rosemary
  • 1 tsp freshly ground black pepper

Instructions:

  1. Trim the ends off the asparagus
  2. Mix together the olive oil, lemon juice from 1 lemon and dried rosemary.
  3. Toss the asparagus in the mixture until it is fully coated. Sprinkle with freshly ground black pepper to taste
  4. Place on grill and grill 8-10 minutes or until done

Nutrition Facts:

Serving size: 8 spears of asparagus

Calories: 75      Total Fat: 5g        Sat Fat: 0.8g       Cholesterol: 0mg

Carb: 7g             Fiber: 3g              Protein: 3g          Sodium: 4mg

For further questions or to schedule an appointment, contact Jamie at

jamiec@nutriformance.com

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Grilled Fish with Citrus

Ingredients:

  • Oil
  • Fish (salmon)
  • Pepper
  • Sliced Citrus (oranges, limes)
  • Fresh Herbs (cilantro, basil, or mint)
  • Flavored butter

Instructions:

  1. Set up grill for indirect cooking and heat to medium-high
  2. Clean and lightly oil hot grill
  3. Season fish with pepper
  4. Arrange sliced citrus on cooler side of grill and top with some fresh herbs and fish
  5. Dab flavored butter on fish
  6. Cover and cook until fish is opaque in center (no need to turn), about 20-30 minutes.

Orange-Herb Butter

Mash together 1 stick unsalted butter, ½ tsp grated orange zest; 2 tsp fresh orange juice, ¼ tsp cayenne pepper, 1 clove garlic minces, 2 tbsp chopped cilantro. Dab on top of fish.

Nutrition Facts:

Serving size: 4oz piece of salmon with a dab of flavored butter

Calories: 311      Total Fat: 21g        Sat Fat: 8.5g       Cholesterol: 111mg

Carb: 1g             Fiber: 0g              Protein: 29g          Sodium: 65mg

For further questions or to schedule an appointment, contact Jamie at

jamiec@nutriformance.com

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Sample Meal Plan

Breakfast: Two pieces of whole-wheat toast with no salt added peanut butter and banana on top and a Greek yogurt

Snack:  1 piece of fruit with ¼ cup raw almonds

Lunch: 1 baked sweet potato stuffed with ¼ cup no salt added black beans, ¼ cup pico de gallo (available in your produce section-ready made), 1 green onion thinly sliced, ¼ avocado sliced, and a sprinkle of cheese. Could add meat if desired.

Snack: 1 cup raw broccoli, cherry tomatoes, and carrots with 1 hardboiled egg

Dinner: Grilled fish with citrus and grilled asparagus with lemon, rosemary, & black pepper (see recipes on our blog at www.nutriformance .com)

 

 

For further questions or to schedule an appointment, contact Jamie at

jamiec@nutriformance.com

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