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Foods for Bone Health

7/22/2021

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Dairy - Milk, eggs, cheese, and yogurt are packed with calcium, which is one of the main building blocks of strong bones.

Nuts -  While they usually contain some calcium, the more important thing about nuts is they are good sources of magnesium and phosphorus. Magnesium helps you absorb and keep calcium in your bones while phosphorus is one of their main components. 

Seeds - Similar to nuts in that they contain calcium, magnesium, and phosphorus, seeds also contain fiber and omega 3’s that can reduce inflammation and lower cholesterol.

Cruciferous Vegetables - Broccoli, Brussels sprouts, and kale are just a few of the cruciferous vegetables that contain vitamin K and calcium. The vitamin K works alongside calcium in building strong bones and it’s been found that a lack of vitamin K can lead to osteoporosis and a higher risk for bone fractures. 

Beans - Along with fiber and protein, most beans also contain that bone-strengthening combo of magnesium, calcium, and phosphorus. 

Fatty Fish - Salmon, tuna, and trout can provide you with some vitamin D that your body can use to grow bones and support their structure.

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    Amanda is a mother of three (10, 7, and 5) and has been married for 14 years.   My weight loss journey started July 17, 2008, one day after my daughter's first birthday.  Tipping the scales at 235 pounds at 5'3, being an over weight, over tired, out of shape role model no longer appealed to me and I knew it was time for a change.   Three pregnancies later, I had lost a total of 105 pounds.  I had run 2 marathons and dozens of half marathons.  Something was missing.  I was thin, but I wasn't fit.  I wasn't healthy.  I could feel it in my insides.  I was 136 pounds and a size 8.  Something didn't add up.   I got my certification in personal training, nutrition, weight management, and dove into supplementation and whole foods.  90 days later, I gained 10 pounds and lost two pants sizes (8 to a 4). 
     
    Continuing on this path, all of my clients wanted to know how I was doing it.  I always dreamed of creating a business that truly added value to people and improved their health.  My husband, Grant, and I decided it was time to take that leap.

    December 9, 2016, Simply Prepped Meals was born.  Based around the mission of providing whole food based nutrition to people's doorsteps, we set out to create a new idea that fast food didn't have to be expensive or bad for you.   Six months later, we built our permanent location in Cynthiana, IN.  Then, January 2, 2018, we entered into a partnership with the YMCA of Southern Indiana to continue spreading the word of meal prep and eating with purpose. 

    Amanda coaches individually as well as continues to drive their business.  Any questions about personal coaching can be directed to her at amanda@simplypreppedmeals.com

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