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 At least half of Americans over the age of 50 are at risk of developing osteoporosis, according to a recent report by Surgeon General of the United States. Ten million people already have the disease, and another 34 million are at risk, notes the same report. Calcium is critical to keeping your bones healthy but it’s not all you need. This week we focus on 7 Scary Truths About Your Bones....And simple ways to save them.
-In fitness,
Namita
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Hot Fitness Tip
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 If
you eat out, start your meal with a large salad with
low-calorie dressing or a broth-based soup. You will
feel much fuller and are less likely to eat your entire
entree. Better yet: split your entree with a dining
companion or just order an appetizer in addition to your
soup or salad.
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Words of Inspiration
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Reaching for perfection
 The
way to achieve excellence and perfection is through
experience. And experience is filled with mistakes. If
it were not, we would not learn very much from it.
It is admirable to aspire to perfection, but foolish
indeed to expect that it will come quickly or without
mistakes. It certainly pays to expect the best of
yourself. It also pays to be realistic. And patient.
Perfection in any endeavor is an aiming point, not a
starting point. Let the desire for it push you, but
don't let the absence of it stop you. If you're ever
going to get anything done, you must start somewhere.
More specifically, you must start where you are.
Even in our world of instant fortunes, instant
communication and instant gratification, it is still
true that anything of true and lasting value takes time
and effort. Aim for perfection, and follow the
less-than-perfect road that will get you there.
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Success Quote
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 "You must learn from the mistakes of others. You can't possibly live long enough to make them all yourself."
Sam Levenson
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Healthy Recipe
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Spicy Sweet Potato Bisque
Makes: 6 servings (about 1½ cups per serving; makes 8½ cups).
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Nutritional Information:
Per serving:
Calories: 238
Kcal, Total fat:
5 g (4 g
saturated fat) ,
Carbohydrates:
43 g, Protein: 7
g, Dietary
fiber: 6 g,
Sodium: 155.
Courtsey: AICR |
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Ingredients:
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4 cups fat-free, reduced-sodium chicken broth, divided
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1/2 cup chopped onion
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2 garlic cloves, chopped
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2 tsp. grated fresh ginger
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1 small jalapeño pepper, seeded and chopped
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1/4 tsp. green or red Thai curry paste
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2 1/2 lbs. sweet potatoes (Garnet, Jewel or Louisiana), peeled and cut into 1/2-inch slices
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1 cup water
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1/2 cup regular or reduced-fat coconut milk
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1/ 4 cup orange juice
Salt and ground black pepper
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1 lime, zested for garnish
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Directions:
Pour 1/4 cup of broth into large, deep saucepan. Add onion and garlic, set over medium-high heat, and cook until onion is translucent, 3 minutes, stirring occasionally. Add ginger, jalapeño, and curry paste and cook, stirring frequently, until onion is soft and most of the moisture has evaporated, 2 minutes. -
Add remaining broth to pot. Add sweet potatoes and 1 cup water. Bring liquid to boil, reduce heat to simmer, and cook, covered, until sweet potatoes are soft, 20 minutes. Uncover and let soup cool for 10 minutes.
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Using immersion blender, puree until soup is pulpy. Add coconut milk and orange juice, and puree until soup is velvety smooth. Or, puree soup in blender; this may require two batches, with half juice and coconut milk added to each batch. Season soup to taste with salt and pepper.
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To serve, divide soup among 6 wide, shallow bowls. Garnish each serving with about 1/4 teaspoon of grated lime zest. Serve hot or lukewarm.
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Article of the Week
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 If you think you’re too young to be worrying about osteoporosis think again. While bones become more fragile with age structural weakening begins much earlier and is invisible. One in two women over fifty will have an osteoporosis related fracture in her life-time and some women might have to face it in their twenties and thirties.
read more
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