Bone Friendly Foods

Want to boost your bone power?

Healthy bonesAs we get older, the threat of osteoporosis become more and more real.  Nearly 52 million Americans over age 50 have low bone density or osteoporosis according to the National Osteoporosis Foundation.  According to them, 1 out of about 2 women and 1 in 4 men will break a bone thanks to osteoporosis.

As with most things, eating right and exercising can prevent osteoporosis but what exact foods and activities really make a difference.

Calcium is crucial but don’t be fooled that you can pop a supplement and up to par with your daily requirement.  Calcium supplements are not well absorbed.  It’s best to get it from food.  Aim to get 1,000 mg a day if you’re under age 50; 1,200 if you’re 50 or over.
–   Yogurt
–   Cheese
–   Soy
–   brocoli, Kale & other leafy greens

Vitamin D is debatable on whether it makes much of a difference in bone health but many experts say you can’t go wrong with taking a vitamin D supplement.  Especially if you live in northern states (like Indiana) where from October to April, you can’t get enough Vitamin D from the sun.  Aim to get 800-1000 IU daily from food and supplements.
–   Fatty Fish
–   Egg Yolk
–   Some types of orange juice
–   Fortified Milk and Cereal
–   Cod Liver Oil

Magnesium is a multipurpose mineral that helps your bones form and regulates vitamin D levels.  According to research, supplements may help to prevent bone loss.  Aim for 320 mg daily.
–   Bananas
–   Almonds
–   Avocados
–   Black beans
–   Whole wheat bread
–   Brown Rice

Vitamin K helps blood clot but it also plays a role in bone health.  BUT, experts don’t recommend taking a supplement.  Instead, aim for 90 mcg daily from food sources.
–   Leafy Greens:  Spinach, Kale, Romaine, & Lettuce
–   brocoli
–   Brussel Sprouts

If you want to tackle two or more of the above with one snack, try spinach.  Just 1/2 cup gives you 122 mg of calcium, plus bone building magnesium and vitamin K.  Also snack on almonds.  Just 1/4 cup offers 94 mg of calcium, filling fiber and healthy fats.

What do you eat to keep your bones strong?  Have you or someone you know been diagnosed with osteoporosis?

– S.O.
POB Agency

Why you Should Never Let A Candle Burn to the Very Bottom of a Glass Pillar

It’s amazing how the Midwest weather can change in just 10 days.  Two weekends ago we were sitting in shorts and tank tops watching our son’s baseball game under the sun on an 80 degree day.  Today – the temperature maybe topped at 45 degrees.

We turned our heat and fireplace on and the candles came out.  Don’t ask my why, but I typically only burn candles in cooler weather.  It makes me feel more “cozy”.

CandleWhen I dug out our glass jar candles, I noticed I held on to a couple that were almost burned to the glass bottom.  I’m not sure how much life they have in them but surely they’d be okay for just tonight.  Right?

WRONG!  You should never let the candle burn to the very bottom.  No matter how tempted you are to get the very last scent from the remaining wax, you should toss the candle once the wax drops below half an inch.

Candles cause nearly 10,000 house fires a year (35% from candles in the bedroom) and those candles I just mentioned, are a fire hazard.  Without enough wax in my pillar as a buffer, the flame can ignite debris (like a match particle that’s been left in the candle) and cause a blaze to flare up.  Even if a fire doesn’t ignite, the low-level of wax in the jar increases the likelihood of the flame brushing against the sides and the bottom.  If the glass gets hot enough, it could shatter.  In any case, if you let the wax burn lower than half an inch, you are putting your home at risk.

Although most of the time, the candle I’m burning is close to us like on a shelf or an end table, why risk it?  They’re going in the trash.  And, while I’m at it, I’m going to purge all other kinds of candles that are shorter than two inches.  It just gives me more reason to buy some pretty fall scented new ones!

Where should my first stop be on my candle shopping spree?

– S.O.
POB Agency