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May 2014
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Strong Bone Essentials 
Greetings!

 

 

Imagine the structure of a house. The goal is to have a strong and sturdy home. Everything from the foundation to the walls and beams are designed to keep it from collapsing. Now, think of how a mother holds her family together. She also needs a strong structure to maintain her home. Your bones are your support system. However, unlike the beams in your house, your bones are continuously being broken down and rebuilt. In fact, by the time you are 18 to 20 years old, about 90% of your bone structure has been established. Once you reach your 30th birthday, your bones will have reached their "peak bone mass." After that, your body will begin to lose more bone mass than it will gain. If you have not built up your "bone bank" with adequate nutrition and the necessary minerals by that time, osteoporosis can set in. This causes your bones to become weak and brittle. It also increases the risk of bone breaks and fractures. To help you avoid this, this month's newsletter is dedicated to building strong and healthy bones. 

 

Share with me what you plan to do to build up your bones this month!   

 

- Elizabeth

5 Nutrients to Build (and Maintain) Strong Bones. 

 

 

  1. Calcium: The essential bone building block. 
  • General guidelines for calcium needs are: 
    • Children ages 4 to 8 need at least 1,000 milligrams of calcium a day.
    • Children ages 9 to 18 need at least 1,300 milligrams of calcium a day.
    • Adults ages 19 to 50 need at least 1,000 milligrams of calcium a day.
    • Women over age 50 and men over age 70 need at least 1,200 milligrams of calcium a day.

 

Foods rich in calcium include:

 

 

 

2. Vitamin D: Calcium's Partner 

  • Think of vitamin D as calcium's partner for maximum absorption. The two work together to help your body absorb bone-boosting calcium.  One of the best ways to get vitamin D is to spend 10 - 15 minutes in the sun at least three times a week. This is especially important during the winter months! 
  • Foods high in vitamin D include: shrimp, sardines, eggs, tuna, and fortified foods, such as cereal. 

3. Vitamin K:  Bone Density Booster

  • Vitamin K works together with calcium and vitamin D to boost bone density. 
  • Foods high in vitamin K include: beef liver, green tea, kale, broccoli, Swiss chard, and spinach. 

4. Potassium: Bone Protector

  • Potassium does not necessarily pump up bone health, but it helps remove waste from your cells, neutralizing acids that deplete calcium stores. 
  • Foods rich in potassium include: winter squash, sweet potatoes, white potatoes (with the skin on), white beans, yogurt, halibut, broccoli, and bananas. 

5. Magnesium: The Convertor

  • Magnesium is an essential mineral and plays a role in converting vitamin D into its active form. This allows vitamin D to enable your bones to absorb calcium. 
  • Foods rich in magnesium include: beans, whole grains, almonds, avocados, figs, spinach, cashews, peanuts, soybeans, and dark chocolate. 

 

 

 

Quote of the Month:   

"It is our choices, that show what we truly are, far more than our abilities." 

 

- J.K Rowling

 

 Scripture of the Month

 

 

Proverbs 3:6 

 

In all your ways acknowledge Him, and He will make your paths straight. 

 

 

 

In This Issue

 

Recipe of the Month: Roasted Red Pepper Yogurt Dip

 

 

Recipe from National Dairy Council 

 

Prep Time: 10min, Cook Time: 5min, Makes 5 Servings

  

Ingredients

  • 1 (12 oz.) jar roasted red peppers, drained
  • 2 (8 oz.) containers low fat plain yogurt
  • 1 (4 oz.) can chopped green chilies, drained
  • 1 garlic clove, minced

Purée red peppers in food processor or blender. Drain again. Add remaining ingredients. Mix until blended. Refrigerate. Serve with assorted cut vegetables or pita wedges.

  

Nutritional Facts

Calories: 90, Total Fat: 2 g, Saturated Fat: 1 g, Cholesterol: 5 mg, Sodium: 270 mg, Calcium: 20% Daily Value, Protein: 5 g, Carbohydrates: 12 g, Dietary Fiber: 0 g

 

  

 

5 Lifestyle Habits to Build Strong Bones: 

  1. Participate in Weight Bearing Activities. These are exercises that require you to work your bones and muscles against gravity.  Some examples include running, walking, skiing, tennis, golf, hiking, stair climbing, dancing, tai chi, and yoga.  
  2. Lift Weights. Muscle strengthening activities are activities where you move your body, a weight or some other resistance against gravity. The type of resistance used can vary. A few examples include weights, resistance bands, weighted machines, cables, and medicine balls.  
  3. Decrease caffeine consumption.  Too much caffeine intake can interfere with your body's ability to absorb calcium.  There is no need to completely cut out caffeine, as caffeine does have some health benefits, but if you are going to have your Cup of Joe, be sure to consume enough calcium as well (refer back to calcium needs in the first section for more details.).
  4. Drink alcohol in moderation.  Heavy alcohol consumption can interfere with your gut's ability to absorb calcium and vitamin D, the two essential nutrients for strong bones.  If you are going to drink, it is recommended that women have no more than one drink per day and that men have no more than two.
  5. Don't smoke. Studies have found that smoking can interfere with the body's ability to absorb calcium, resulting in an overall decrease in bone mass.  If you do smoke, this is one more reason to STOP! 
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About Elizabeth

Registered Dietitian 

Certified Dietitian/Nutritionist

Weight Loss Coach

 

Elizabeth has a passion for helping people achieve permanent weight loss  and optimal health. Having struggled for over twenty years with her weight, Elizabeth used a faith-based approach to lose 115lbs. which she has kept off for over 11 years. She uses the same strategies, along with her twenty-year plus background in counseling, to provide a faith-based approach to her nutrition and wellness services that include:

  • Online & Onsite Weight Loss Programs
  • Individual Nutritional Consultation & Coaching
  • Emotional Eating Support Groups
  • Nutrition & Wellness Seminars
  • Shopping Smart Supermarket Tours

Elizabeth maintains a full-time private practice and consults for supermarkets, senior citizen programs and child care centers. She has a Master's Degree in Rehabilitation Counseling from New York University, and is a Certified Rehabilitation Counselor, Certified Nutrition and Wellness Consultant, and Weight Loss Coach.

Elizabeth M. Madison, ElizabethMadisonNutrition/Weight Loss Transformation, LLC. | 718-276-6037 | elizabeth@weightlosstransformation.com | http://www.weightlosstransformation.com
Office: 219-10 South Conduit Avenue - Lower Level 1
Springfield Gardens, NY 11413

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