Nutrition for stronger bones and muscles

Monday, December 7th, 2015 | Nutrition | No Comments

For most of us, it can be a struggle to make good decisions when choosing what to eat. If simply focusing on “good vs. bad” calories isn’t enough to motivate you, consider eating foods that will help strengthen your muscles and bones.

When choosing what to eat for strength, nutritionist Alyssa Cellini advises focusing on minerals and alkalinity. “Keep in mind,” she adds, “that this doesn’t mean that you simply eat a large quantity of mineral-heavy foods. It’s all about balance: consuming the right minerals, in combinations that assist each-other, while reducing the redirection of these minerals to contrast an acidic environment elsewhere in the body.”

What foods are rich in minerals? Here are some of Alyssa’s recommendations:

  • Leafy greens are rich in magnesium.It’s not everyone’s favorite choice, she notes, but it’s hard to find a food source that provides as much as the sardine. Sardines are rich in fatty acids (anti-inflammatory), minerals (calcium and magnesium), and vitamins A, D and K, and they also serve as a protein source.
  • Leafy greens like kale, swiss chard and spinach are rich in magnesium.
  • Oily fish like salmon (or a quality fish oil) are rich in vitamin D.
  • Herbs (dried) like thyme, basil, and parsley are rich in vitamin K.

When preparing a meal, you could add dried herbs to your sardines and enjoy over a kale or spinach salad with fresh chard and watercress. You’re on your way to a mineral-packed meal! “To make sure you keep your GI tract alkaline, and to prevent the mineral-stealing effects of poor digestion,” Alyssa adds, “have warm lemon water after eating.”

Alyssa reminds readers that it is far easier to prevent conditions like low bone density and arthritis with diet and lifestyle than it is to correct them. “Our bodies are all about balance,” she says, “and whether you know it or not, minerals meant for bones are also used to buffer an acidic environment caused by food or drinks.”

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Encouraging kids to make healthy decisions

Friday, April 17th, 2015 | Exercise, Family Fitness, FIber, Fitness, Nutrition | No Comments

If you’re a parent, this probably sounds familiar: You’ve worked to make a healthy meal for your son (or daughter), but he’d rather have a cereal bar. Or snack foods. Or nothing. So how do you encourage him to eat healthy food and make responsible choices when eating?

Nutrition and fitness expert Anna Dark encourages parents and caregivers to be patient and positive. She says, “The goal is to get them to adopt the healthier choices because it is GOOD for THEM and ultimately will form a good habit that will take them into their adulthood!” After earning her degree in nutrition, Anna became the Fitness Director at the Take Charge Fitness Program at Clinton Physical Therapy Center, a Physiquality member in Clinton, Tennessee.

Avoid comparisons to other children.Anna recommends avoiding comparisons to other kids, orshaming them by saying they are “fat;” this is especially true for girls, who have plenty of societal pressure to look a certain way. Such negative reinforcement will only lead children to associate eating better with punishment, rather than health.

Use your child’s hero as a positive way to get a child to eat better or to become more active, suggests Anna. For example, she says, “If your child’s hero is an athlete like Kobe Bryant, you could say, ‘Did you know that Kobe Bryant eats raw vegetables so he can be fast?’” Read More

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