Healthy Bones Action Week - Shop Savvy 27 July 2016

Healthy Bones Action Week
(August 1-7, 2016)


Healthy bones are the key for healthy, active, and independent life.
Yet 2 in 3 Australians over the age of 50 are affected by poor bone health.

Osteoporosis is a disease by which the bones lose calcium and other minerals, making them very fragile and prone to fractures
It affects 1 in 5 women and 1 in 20 men.

Bone health is affected by genes and lifestyle.
Although you can't change your genetics, you can definitely adopt a lifestyle that strengthen bones.
Peak bone mass is reached in your late 20's.
So building strong bones is a life-long process; the earlier years to build up the mass, and the later years to maintain as much of that mass as possible.
The three key lifestyle factors that will support healthy bones are:
  • Consuming adequate calcium-rich foods in your diet
  • Keeping physically active
  • Having safe sun exposure for adequate production of vitamin D.
Calcium rich foods
Dairy foods including milk, cheese, and yoghurt.
Vegetables such as dark greens (collards, spinach, kale) and seaweek (kelp).
Fish and seafood with bones such as sardines, salmon, mackarel, and anchovies.
Beans and nuts, such as tofu, baked beans, almonds, and tahini.

Did you know mushrooms are a good source of vitamin D?
Nutritionally, mushrooms belong to the vegetables family.
Botanically, mushrooms belong to the funghi category. They're neither plant or animal.
Mushrooms are so special that they can synthesise their own vitamin D, just like us humans do.
Tanning mushrooms in the sun (15-30 minutes in Summer, 30-60 minutes in winter) allows mushrooms to produce plenty of vitamin D that 100 g of these tanned mushrooms will give you 100% of your daily vitamin D requirement.

For more information on Healthy Bones Action Week and free resources, visit the official website.

So now to the fun part: Bone-strengthening recipes here we go!
Creamy Avocado Yogurt Dip Recipe on www.twopeasandtheirpod.com

whole-grain-spaghetti-kale-tomatoes

Asparagus and tofu stir-fry



And here are the supermarket specials for July 27 - August 2.
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Coles

Australian Kale $3/bunch
Australian Mushrooms 200g pack $2.50.
King Oscar Sardines or Mackarel 105-115g $2 each.
SPC Baked Beans 4x220g $3 each.
Lucky Natural Almonds 350g $9 each.
Vitasoy Calci-Plus Soy Long Life Milk 1L $2 each.
(not all non-dairy milk are fortified with calcium, so make sure to check the labels!)

Woolworths
Australian Avocados 2 for $4.
Australian Potatoes 2kg pack $3.50.
Green Asparagus 2 for 4.
Vaalia Yoghurt 900g $2.99


Happy eating :)

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