Grow with Nutrition

Tag Archives: osteoporosis

Let’s Talk Turkey

Many of your favourite holiday foods are stuffed with nutrition. After Christmas dinner, the reason you find yourself slumped on the sofa watching Elf for the third time this season is plain and simple: you overate. Walk away from the table this Christmas feeling satisfied with energy. Plan your meals with nutrition and portion control, allowing yourself an indulgent, like a glass of red wine or a few of your favourite Christmas cookies. Now let’s talk turkey. This bird is full of nutrition! I love the variety of both white and dark meat at one meal. Did you know we (Canadians and Americans) view turkey as a festive food and not an everyday food? I’m featuring turkey as my last 2013 Grow with Nutrition Blog topic because it has the leading role in the Christmas dinner, plus it makes a great choice to include in your 2014 weekly meal plans! Turkey’s Nutrition Turkey breast is an excellent source of vitamin B3 (niacin) and vitamin B12, and a good source of selenium, which is a mineral that has both antioxidant and anti-inflammatory properties. This table for a great comparison of both white and dark meat (no skin): Protein , Selenium and Vitamin B12 Benefits … Continue reading

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Vitamin D for Healthy Bones

Do you remember a few years ago when a new study about the importance of Vitamin D was published? Vitamin D supplements were flying off of the pharmacy and health food store shelves.  I’m always amazed how an article in the media can influence a population to react.  I wish it was that easy to influence the population to adopt a plan of eating well and exercising frequently. However, that is more work (another blog topic) than just going to the store and buying a bottle of the sunshine vitamin!  What is the big deal about Vitamin D? Vitamin D is an essential fat-soluble micronutrient necessary for the health of our bones.  We can make vitamin D in our bodies from having our skin exposed to sunlight on a daily basis. This is why it is called the sunshine vitamin.  If you live in Canada – with our climate, we are limited to the number of days of sun per year and direct skin exposure to the sun is usually from May to September. And keep in mind, this process is blocked by sunscreen use.  My dermatologist is always reminding me that too much sun increases the risk of sunburn, wrinkles, premature aging … Continue reading

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Building Better Bones Part 2 – Workshop Now in Jan 2011

· Registered Dietitian, Jane Dummer, will expand on her discussion of nutrition from part 1 by introducing the role of calcium and vitamin D enriched foods and supplements in building bone density. · Pilates Instructor, Stephen Filipowicz will build on his Part 1 exercise program by adding resistance to some familiar exercises and some new exercises. Resistance is great for building better bones. · DATE: Sat Jan., 22, 2011 · TIME: 10:30 am- noon · COST: $38.00 · LOCATION: KW Pilates | 22 King St S., Ste 3 (lower level), Waterloo, Ontario N2J 1N8 There is no need to have taken Part 1 of this workshop in order to participate in Part 2. Come prepared to learn, discuss and workout. To register contact Stephen directly by e-mail: or phone: 519-883-3999.

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