Bone Nutrition

Yay!! I’ve lost 25.6 pounds total so far with 54.4 pounds to go to reach my goal!  My BMI has dropped from 36.9 to 33.1 and my goal is 24.9.

Natural Weight Loss

grits greens

Bone Nutrition

Bone nutrition doesn’t stop at calcium – vitamin D may be just as important because it helps bone development.

Our ancestors used to get lots of vitamin D through the sun because our skin converts sunlight into this essential vitamin.

But, today most people work indoors, cover their bodies in layers of clothing, and live in places without adequate sunlight year-round.

So, we rely on vitamin D mostly from the fortification of milk, but it’s also found in fish.

If you eat dairy, you can get your vitamin D in fortified milk, but if not, you can get it in fortified soy milk and orange juice, mushrooms exposed to light, and a daily 10-minute dose of sunshine.

If you’re concerned about getting enough calcium and vitamin D, consider taking a supplement.

Other nutrients also support healthy bones, including magnesium and vitamins C and K, readily found in fruits, vegetables, whole grains, nuts, seeds, and legumes.

In fact, research shows eating plenty of fruits and vegetables is linked to bone protection.

It looks like phytochemicals, which have powerful antioxidant properties, may also help boost your bones.

So, bone up on a variety of plant-powered foods to keep you bones kicking for life.

Recipe of the Day:  Grits Smothered with Mustard Greens

Active Preparation Time:  20 minutes

Total Preparation Time:  20 minutes

This dish marries grits and greens into one easy, nutrient-packed casserole.

The bitter greens and caramelized onions partner with the creamy grits beautifully.

Add a side of stewed black-eyed peas and you’ve got a plant-powered match made in heaven.

The hefty dose of greens puts this meal off the charts with bone-loving nutrients like calcium and vitamin K.

Makes 8 servings (about 1/2 cup grits and 3/4 cup greens)

3 cups water

1 cup uncooked corn grits (polenta; see Notes)

1 reduced sodium vegetable bouillon cube

3/4 cup unsweetened plain plant-based milk

1 tablespoon extra virgin olive oil

1 large onion, diced

2 medium garlic cloves, minced

Pinch of cayenne pepper (see Notes)

1 teaspoon celery salt

1/2 teaspoon dry mustard

2 bunches mustard greens (about 20 ounces), coarsely sliced

1 tablespoon sesame seeds, toasted

*Use as many organic ingredients as possible.

1.  In a small covered pot over high heat, bring 3 cups of water to a boil.  Reduce the heat to medium, add the grits and vegetable bouillon, and stir with a whisk until smooth.  Cover the pot and cook for 6 minutes, stirring frequently with a whisk to prevent sticking or lumping.  Stir in the plant-based milk, cook for approximately 2 minutes, cover, and remove the pot from the heat.  Set aside.

2.  While the grits are cooking, heat the olive oil in a very large skillet or saute pan.  Add the onion and saute for 3 minutes.  Add the garlic, cayenne, celery salt, and mustard and saute for an additional 3 minutes.  Pile the sliced mustard greens into the pan and cook for an additional 4-5 minutes, until the greens are just wilted, tender, but bright green.  Allow the greens to reduce in volume before you start stirring.

3.  Pour the hot grits into a large casserole dish or serving dish.  Cover with the cooked greens and sprinkle with toasted sesame seeds.  Serve immediately.

Notes:  Look for whole grain grits (like Bob’s Red Mill) made from whole corn, rather than degerminated corn.  Some brands of grits call for differing amounts of water; adjust the water as necessary according to package directions.

Increase the amount of cayenne pepper if you like spice.

Variations:  Try wild greens like dandelion greens, lamb’s quarters, sorrel, or chickweed, in this recipe.  You may need more or less cooking time in step 2, depending on the type of green.

Per serving:  128 calories, 3 g total fat (0 g saturated), 223 mg sodium, 21 g total carbohydrates (1 g sugar), 4 g fiber, 4 g protein.

If you have any questions, send us an email!

Come join us on our natural weight loss journey!  We’d love to have you along!

Have an awesome day!

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Dick and Lenay

email: lenay@dickandlenay.com

from Plant-Powered For Life by Sharon Palmer, RDN

P.S. If your diet isn’t working for you, join us on our natural weight loss journey.

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