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Celery Sticks with Roasted-Garlic Hummus

Servings: 4

Here’s what you need…

• 2 garlic cloves, peeled
• 15 oz can cooked garbanzo beans, drained
• 3 tablespoons freshly squeezed lemon juice
• 8 stalks celery, cut into thick slices
• 1 teaspoon olive oil
• 4 tablespoons water
• salt and cracked black pepper to taste
• 1 teaspoon dried parsley

1. Preheat the oven or toaster oven to 350 F. Wrap the garlic cloves in foil and roast for 10 minutes.
2. For the hummus, in a food processor, combine the roasted garlic, garbanzo beans, lemon juice, olive oil and water. Pulse until a smooth paste forms. Season with sail and pepper.
3. Arrange the celery sticks on a plate. Serve the hummus in a small bowl and garnish with dried parsley.

Nutritional Analysis: One serving equals: 132 calories, 3g fat, 21g carbohydrate, and 6g protein.

Osteoporosis is a disease that weakens bones, increasing the risk of sudden and unexpected fractures. Osteoporosis translates literally to mean “porous bone”.  We all lose some bone density as we age and bones get thinner as existing bone breaks down faster than new bone builds.  As this occurs, our bones lose calcium and other minerals and become lighter, less dense, and more porous. This makes the bones weaker and increases the chance that they might fracture.  The disease often progresses without any symptoms or pain.

Many times, osteoporosis is not discovered until weakened bones cause painful fractures usually in the back or hips. Unfortunately, once you have a broken bone due to osteoporosis, you are at high risk of having another. But there are steps and treatments you can take to prevent osteoporosis before it takes serious hold; or to slow it’s progress once you have it.

Women over the age of 50 have the greatest risk of developing osteoporosis. In fact, women are four times more likely than men to develop osteoporosis. Women’s lighter, thinner bones and longer life spans account for some of the reasons why they are at a higher risk for osteoporosis.

Those most at risk of osteoporosis include:

• Those with a family history of osteoporosis
• Caucasians, and Asians who are slim and have small bones (low peak bone mass)
• Women who had early menopause.

A number of lifestyle factors can also increase the risk of osteoporosis:

• Low intake of calcium-rich foods
• Inactivity (i.e. not undertaking regular exercise)
• Limited exposure to sunlight and therefore reduced levels of vitamin D
• Extreme dieting, which may restrict consumption of nutritious foods and can result in low body weight
• Smoking
• High alcohol intake.

Getting enough calcium and vitamin D is essential for warding off osteoporosis. For even stronger bones, avoid these everyday osteoporosis diet dangers.

Reduce your salt – processed foods supply 75% of the sodium we eat and sodium leaches calcium from our bones.  Beware of packaged foods that contain high quantities of sodium – even your breakfast cereal will probably contain salt!

Avoid excessive soft drink consumption. If your calcium levels are already depleted, the phosphoric acid in soft drinks can further deplete calcium stores. Limit your intake of soft drinks and replace instead with water or healthier options such as green tea, or even calcium and vitamin D fortified orange juice.

Limit your caffeine.  If you currently have low calcium levels be aware that caffeine can also leach calcium from bones, reducing their strength.  Ensure you limit your caffeine intake to 300mg per day (approximately 4 cups of brewed coffee) while getting adequate calcium from other sources.

Maintain a healthy intake of lean protein:  For some time it was believed that an intake of red meat and other proteins would actually increase in the incidence of osteoporosis.  This myth has been totally debunked and in fact maintaining good levels of protein intake is second only to maintaining calcium levels for good bone health.

The safest strategy is eating a diet that’s low in salt and rich in fresh and minimally processed whole grains, fruits, and vegetables. Include enough calcium and vitamin D from foods, and supplements if necessary, and be sure to limit caffeine and carbonated drinks.

No need to worry if you’re lactose intolerant.  It’s an interesting fact that countries with the highest dairy consumption coincidently have the highest rate of osteoporosis.  I was fascinated when researching this article by how many articles on this subject were sponsored by respective dairy industries!   There are many continents and cultures where dairy is non-existent and there is not only NOT an increased instance of osteoporosis, where vitamin D stores are of a healthy level, osteoporosis is actually far less prevalent than the US and other western cultures.

Reducing processed foods is one of the most important steps you can take in your diet.   Healthy, one ingredient, whole foods are always your best choice.   Take a good quality calcium supplement if you are found to have diminished calcium levels and ensure you maintain healthy Vitamin D levels too.

Physical activity and fitness reduce risk of osteoporosis and fracture and fall-related injuries.   Studies have shown that bone mineral density (BMD) in postmenopausal women can be maintained or increased with therapeutic exercise.

Weight training and bodyweight exercise are KEY in the fight against osteoporosis.  Female Fat Loss over 40 has you covered here with workouts designed specifically for women who are entering that high risk category! And if you’re looking for even more workouts and motivation take a look at the Inner Circle Fat Burning Workouts  – coaching and follow along videos and another 82 days of workouts to keep you interested and motivated!   We give new meaning to the expression “healthy to the bone”!

This is a great appetizer for holiday parties and dinners-it tastes so good, your guests won’t believe that it is low in fat.

Servings: 2

Here’s what you need…

• 2 ounces smoked salmon
• 1/4 cup nonfat cream cheese
• 2 tablespoons freshly squeezed lemon juice
• 10 multigrain crackers
• salt and cracked black pepper to taste
• 1 teaspoon dried dill

1. In a food processor, combine the smoked salmon, cream cheese, lemon juice, salt and pepper. Pulse until smooth.
2. Spoon the salmon mixture onto a plate and arrange the crackers around the plate. Garnish with dill and additional pepper.

Nutritional Analysis: One serving equals: 192 calories, 5g fat, 14g carbohydrate, and 18g protein.

Who says you can’t have your quesadilla and eat it too? This recipe slashes the fat and calories found in traditional quesadillas while packing an enjoyable flavor punch in each bite. In a hurry? This recipe only takes 15 minutes to make-try it tonight. Servings: 2

Here’s what you need…

• 4 ounces skinless, boneless chicken breast, cut into cubes
• 2 whole wheat tortillas
• 1/4 cup canned black beans, rinsed and drained
• 1/4 cup shredded nonfat mozzarella cheese
• 1/4 cup salsa
• 2 tablespoon nonfat sour cream
• 1 tablespoon paprika
• 2 teaspoon garlic powder
• salt and cracked black pepper to taste

1. Combine the paprika, garlic powder, salt and pepper. Season raw chicken breast with the spice mixture. Coat a nonstick skillet with cooking spray and heat the skillet. Add the chicken and cook on medium heat until brown, turning once. Cover the pan and cook for 3 minutes more or until the chicken is fully cooked. Cool and cut into cubes.

2. Preheat the toaster oven to 350 F. Place tortilla on a cutting board. Arrange the cubed chicken on the tortilla and top with black beans and mozzarella. Cover with the other tortilla and press down. Bake until the cheese is melted.

3. Cut the quesadilla into quarters and top with salsa and sour cream.

Nutritional Analysis: One serving equals: 255 calories, 3g fat, 35g carbohydrate, and 21g protein.

Most baked goods are terrible for your waistline. Products made with refined flour, sugar and unhealthy fats should always be avoided. This recipe for mini muffins uses coconut flour, an alternative to wheat flour that is lower in carbs and free of gluten. Enjoy one for a breakfast on-the-go or as a quick snack.

Servings: 24

Here’s what you need:

• 6 eggs
• 1/2 cup coconut oil, melted over low heat
• 1 teaspoon vanilla extract
• 1/4 teaspoon almond extract
• 1/4 cup grade B maple syrup
• 1 lemon, zest and juice
• 1/2 cup coconut flour
• 1/2 teaspoon salt
• 1/4 teaspoon baking soda
• 1 cup organic, fresh blueberries
• 1/4 cup sliced almonds

1. Preheat oven to 350 degrees F. Grease a mini muffin pan with coconut oil.
2. In a medium bowl combine the eggs, melted (and cooled) coconut oil, vanilla and almond extract, maple syrup, lemon juice and zest.
3. In a small bowl, whisk the coconut flour to remove lumps, add salt and baking soda.
4. Mix the dry ingredients into the wet ones, then gently fold in the blueberries.
5. Fill each mini muffin tin to the top, then sprinkle with sliced almonds.
6. Bake for 30 minutes, then turn on the broil for 1-2 minutes (watch close!) to lightly brown the tops.
7. Allow to cool before removing from muffin tin. Store in an airtight container in the fridge for up to a week.

Nutritional Analysis: 84 calories, 5g fat, 55mg sodium, 4g carbohydrate, 1g fiber, and 2g protein

Just because you’re giving your body a break from grains this week doesn’t mean your dinner will be rice-less. Fresh, organic cauliflower makes the perfect base for grain-free rice. Serve with a side of lean meat and a fresh garden salad for a low carb, real food meal.

Servings: 4

Here’s what you need…

• 1 head organic cauliflower
• 1 Tablespoon coconut oil
•  Salt and pepper

1. Wash cauliflower, discard the leaves, and chop into small pieces. Grate the pieces with a food processor.
2.  In a large skillet heat the coconut oil over medium. Add the shredded cauliflower. Sauté for about 5 minutes, until tender. Season with salt and pepper. Serve as you would traditional rice.

Nutritional Analysis: One serving equals: 66 calories, 3g fat, 87mg sodium, 7g carbohydrate, 4g fiber, and 3g protein