Strengthen Your Bones

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

tofu scramble

Strengthen Your Bones

Keeping your bones strong and healthy is one of the most important things you can do to preserve your health.

Diseases like osteoporosis can make your bones weak and brittle, leading to pain, deformity, and disability as you age.

And what you put on your plate every day can have a major impact on the strength of your bones.

For plant-powered eaters, it’s even more important to pay attention to food choices, because some studies have linked vegetarian (especially) vegan diets with lower bone mineral density.

You’ve probably already heard calcium is an important mineral for bone health.

If you eat dairy foods, you can meet your calcium needs easily with 2-3 servings a day.

If you don’t, you can still get calcium through a plant-based diet, as do many lactose-intolerant people around the world.

Just focus on getting 2-3 servings of calcium-rich foods every day, like fortified soy milk, tofu, orange juice, green leafy vegetables, almonds, and broccoli.

Recipe of the Day:  California Tofu Scramble

Active Preparation Time:  12 minutes

Total Preparation Time:  14 minutes

Maximize the power of soy in your diet!

Instead of adding animal proteins, like chicken, eggs, or beef, to a dish, just stir in tofu, a traditional Asian food made from ground soybeans.

This tofu scramble, packed with fresh vegetables, is a perfect plant-powered solution for a weekend breakfast or easy meal at the end of the day.

Serve it with whole grain tortillas, toast, or pita, and a scoop of hummus for an extra protein and flavor boost.

Makes 4 servings (about 1-1/4 cups each)

1 teaspoon extra virgin olive oil

1/2 medium red or white onion, sliced

1 small yellow crookneck squash, sliced

1 small zucchini, sliced

1/2 medium bell pepper (red, yellow, or green), sliced

1 medium garlic clove, minced

8 ounces extra firm tofu, drained and diced small (pressed, for best results)

1/2 teaspoon ground cumin

1/2 teaspoon low-sodium herbal seasoning blend

Pinch of kosher salt, optional

1/2 medium ripe avocado, peeled and sliced

3 tablespoons fresh cilantro, or 1 teaspoon dried

*Use as many organic ingredients as possible.

1.  Heat the olive oil in a large skillet over medium heat.

2.  Add the onion, squash, zucchini, and bell pepper.  Saute for 5 minutes.

3.  Add the garlic, tofu, cumin, herbal seasoning, and salt, if desired, and saute for an additional 5 minutes.

4.  Remove from the heat and divide into 4 servings.  Garnish with the sliced avocado and cilantro.

Note:  You can substitute one 15-ounce can drained beans (e.g., kidney, black, garbanzo, white) for the tofu in step 3.

Per serving:  166 calories, 12 g total fat (2 g saturated), 10 mg sodium, 9 g total carbohydrates (3 g sugar), 5 g fiber, 9 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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