What you need to know about bone health ?

Bone health is often taken for granted until a bone is broken, or you are diagnosed with osteoporosis. Here are some most common myths about bone:

Myth: Once bones are fully developed, they stop changing.

Fact: The human skeleton undergoes constant remodelling. A healthy bone maintains a tight balance between bone formation and resorption, so that the amount of bone at any time is usually "just right."

Myth: If you have osteoporosis, you shouldn't exercise because you might fall and break a bone.

Fact: If you already have osteoporosis, check with doctor before starting any exercise regimen. There are exercises that can strengthen muscles and improve balance, reducing your risk of falling.

Myth: Osteoporosis is an old lady's disease

Fact: Women in their twenties and thirties can get osteoporosis. Bone loss in women can begin as early as age 25. Bone loss occurs silently & progressively.

Myth : Lots of milk builds strong bones

Fact: An excess intake of meats, dairy (including milk) and eggs makes blood acidic drawing calcium from bones, leading to Osteoporosis. For good bone health have 1-2 servings of such foods, along with alkaline foods (fruits & vegetables), & exercise regularly.

Did you know?
Stirrup bone (smallest bone in the ear) is the size of half a grain of rice

RECEIPE FOR HEALTHY BONES

RAJMA SALAD

Serving size: 4.0
Course: SALADS & RAITHAS
Preference: Vegeterian

Nutritional Facts

Total Calories Per serve

117.0

Protein

5.6 g

Fat

3.0 g

Fibre

-

Vitamin A

-

Vitamin C

-

Calcium

-

Iron

2.0 mg

INGREDIENTS

Red kidney beans (rajma), soaked overnight and boiled 2 cups

Tomatoes, chopped ½ cup

Onions, thinly sliced 1 cup

Spring onion, chopped 1
To be mixed for the Dressing

Olive oil or oil 2 tsp

Lemon juice 1 tbsp

Salt and pepper to taste

For the Garnish

shredded lettuce ½ cup

METHOD

1. In a glass bowl, add all the ingredients, except vinegar and lemon juice.
Pour vinegar and lemon juice over the salad and let it marinate for 30 minutes.

2. Toss just before serving.

3. Rajma Salad is ready.

FOOD FOR THE MONTH - NOVEMBER

POTATO:

Potato is a starchy, tuberous, perennial crop. The word potato may refer to the plant itself as well as the edible tuber. The annual diet of an average global citizen in the first decade of the 21st century included about 33 kg of potato. However, the local importance of potato is extremely variable and rapidly changingOnce banished from the table by carb-fearing dieters, the humble potato is making a comeback. Most people don't realize that the potato is actually very nutritious. Naturally low in fat, this versatile vegetable can be served in a variety of ways and is the perfect starchy comfort food to enjoy as the weather turns colder.

 Nutritional values of Potato:
  The potato provides substantial nutrition for a few calories. One small potato essentially contains no fat, sodium, or cholesterol, and is also quite low in calories. In addition, it provides 45% of the daily recommended value of Vitamin C and is a good source of potassium.

Nutrition Value
One small potato (40g) provides:
Energy	38 Kcal
Protein	0.6g
Fat	negligible
Carbohydrates	0.9g
Fibre	0.2 g
Potassium	98.8 mg
Vitamin C	6.8 mg

Potatoes have earned a bad image because they can be eaten in many unhealthy ways, such as French fries, potato chips, tikkis, etc. However, if prepared in a healthy way, with the skin included, they can be very nutritious.
Benefits of Potato:

• Potatoes are mounds of carbohydrates, which makes it an ideal diet for those lean and thin who desperately want to put on weight. The vitamins like vitamin C and B-complex also help in proper absorption of this carbohydrate.
• Potatoes are easy to digest. This property makes them a good food for patients, babies and those who cannot digest food well but need energy.
• Vitamin C and B-complex and minerals like potassium, magnesium, phosphorus and zinc are good for the skin. Apart from that, pulp obtained from crushed raw potatoes, mixed with honey, can serve as excellent skin and face packs.
• Potatoes are also beneficial in hemorrhoids due to their high fiber content.
• The potassium content, available in potatoes, helps in maintaining fluid and electrolyte balance in the body cells.

Myth about Potato:

1. Myth: Potatoes are fattening Fact: Nutritionally speaking, a potato is about 80% water and 20% solid and pretty much as stocked up on nutritional value. If it is eaten in all its goodness-baked, mashed, boiled, roasted, steamed or stewed it is not fattening at all. While a simple baked potato would boast not more than 100 calories and no fat, a small packet of French fries would easily account for around 210 calories in addition to extra fat.
   
2. Myth: Potatoes contain simple carbohydrates
   Fact: Potatoes contain complex carbohydrates, which are absolutely essential for the energy needs of the body and brain. Most of these carbs are present in the forms of starch. A portion of this complex carbohydrate which is resistant to digestion by enzymes in the stomach and small intestine, reach the large intestine almost intact and provides the body with its much required fiber needs.

Tips to Include More Potato in Your Diet:
Remember, the only way to enjoy the full nutritional benefits of a potato is to eat it with the skin. Add potatoes to any soup or stew.

1. Enjoy roasted potatoes seasoned with herbs.
2. Eat mashed potatoes with skin included, prepared with
3. Enjoy baked potatoes, without butter and sour cream.
4. Skewer potatoes with other vegetables and meat on kebabs.
5. Create healthy french fries by baking - never deep frying - your potatoes.
6. Add potatoes as filling for parathas and lasagnas.

Calcium rich food are better for bones than pills !!

Calcium rich food strengthens bones better than pills.

Latest Research at the Washington University School of Medicine done on 8700 menopausal women suggests that foods rich in calcium strengthen bones better than supplements taken in the form of pills. Calcium is essential for the prevention of osteoporosis, especially in women after menopause.

The subjects were asked carefully log their diet and their calcium supplement intake for seven days, the Researchers then tested their bone mineral density & urine levels of oestrogen (female hormone). The women were then split into three groups - those who got at least 70 % of their daily calcium from supplements, those who got the same amount from dairy products and other foods only, and those who took pills on top of their calcium-rich diet.

Researchers found that although the 'diet group' took in the least calcium, an average of 830 mg per day, they had higher bone density in their spines and hipbones than women in the 'supplement group' who consumed 1,030 mg per day.

Healthy bones are an impossible dream without a balanced intake of vitamins, minerals, and other important nutrients. Obtaining that intake requires a great deal more than just milk!!!
Good foods help bone health!!!

• Vitamin D : 10- 15 minutes of sunlight exposure is the best source, apart from fish, dairy and egg yolk
• Vitamin K : green leafy vegetables, broccoli, and peas
• Vitamin B 12 : sardines, eggs, dairy products
• Calcium: milk, yoghurt, vegetables such as broccoli, cabbage, ragi, soy.
• Magnesium : green vegetables, nuts
• Potassium : bananas, orange juice, raisins, vegetables, coconut water

Did you know?The femur/thigh bone is the longest & strongest bone & about 1/4 of our height.

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