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Makes Me Smile

Serendipity. I didn't know I needed it, until I didn't have it. Over the past few months, we've had to schedule everything—grocery deliveries, video calls for work and socialising, gym appointments. Gone are the chance meetings in the market, impromptu post-workout coffees, random chats at a co-worker's door, and spur of the moment happy hours. I work from home and spend a good deal of the day alone. So, it didn't occur to me how many serendipitous moments I had, until they were gone. 

It's a small thing, but this week, serendipity arrived in the form of persimmons. A few of these bright orange orbs of deliciousness randomly showed up in a fruit box delivery. I cannot believe I avoided them for so long. After a little discussion with my son, some web searching, and a rifle through our fridge, we created Persimmon Spinach Salad with a tangy mustard vinaigrette. The sweet-tart combination creates the surprisingly perfect bite!

This issue is chocked-full of little surprises for you...a yummy cocktail with unexpected Shiraz gin, a longer-than usual playlist (nearly three hours of upbeat hits!), and even some surprising info about starting young to prevent osteoporosis. 

On another note, The Feeder will be moving to a bi-weekly format. You'll still get the same great content and positivity, but it will allow us to have a little breather between issues. Thank you to everyone for your support and suggestions.
 
XOXO, Paige


 

Invest in Bone Health Early

by Stacey Raza

When we think about osteoporosis we don’t generally think about healthy, active children and young adults. But, those are exactly the life stages when we should be thinking about our bone health. Girls acquire 90% peak bone mass by age 18, boys by age 20. Helping our kids invest in their bone health through diet and exercise optimizes bone mass, preparing for the hefty withdrawals they will experience in their later years.

For those of us in middle age, we aren’t off the hook when it comes to bone health just because we have missed our peak development window. There is a lot we can do now and continuing into our later years.

So let’s get cracking (or not!!) on things we can do to keep our (and our kids as they age) bones healthy and strong.
 

Eating for Bone Health:

Calcium, Vitamin D, and More!


You probably already know that eating enough calcium is key to building a healthy skeleton. Lesser known fact: the vast majority of adolescent girls and young women don’t achieve the recommended calcium intake. So, how do you get it?
  • Milk—dairy or dairy alternatives supplemented with calcium
  • Calcium fortified orange juice
  • Canned sardines or other fish with edible bones
  • Greens such as collard greens (yes, I am from the southern US), kale, broccoli and Brussels sprouts
  • Almonds
  • Tofu
Calcium can’t do the job alone. We need lots of other nutrients such as vitamins D, C and K, and magnesium, potassium and phosphorus. So what that means is you can’t just pop a few calcium supplements and think you are good to go. 
 

Exercise Builds Bone Mass

If you’re still looking for reasons to exercise, consider this: weight bearing and resistance exercises that force you to work against gravity are great for your bones. Think running, walking, hiking, jumping rope, Zumba, tennis, and stair climbing, or resistance exercises such as weight lifting. While swimming and cycling are great for cardiovascular health, they aren’t the best exercises to strengthen bones. If you’re a swimmer or cycler, consider mixing it up with a brisk walk a few times a week.
 

The Bare Bones

The good news? Osteoporosis is considered one of today’s most preventable diseases. Keep in mind the following tips to make sure your bones remain in tip-top shape.
  1. Eat a healthy well-balanced diet rich in calcium, vitamin D and protein
  2. Eat other bone-friendly foods, such as fruits and vegetables
  3. Engage in regular weight bearing exercise
  4. Avoid smoking and excessive alcohol consumption
  5. Maintain a healthy weight—weighing less than 58kg (127 lbs) or having a BMI under 21 are risk factors for osteoporosis in older women
  6. Drink fewer cola beverages
  7. Talk to your healthcare provider about your particular risk factors for developing osteoporosis. Every woman should have a bone density test at age 65, but if you have risk factors such as low body weight, smoking or family history of osteoporosis, your screening should start at menopause.
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Eve's Bloody Spritz

My husband and I visited Four Pillars distillery outside of Melbourne about a year ago. They are doing some really interesting things with gin. Fast forward to last weekend, and to my surprise my friend Eve pulled out a bottle of Four Pillars Bloody Shiraz gin to mix up this refreshing, light drink. If you can't get your hands on a bottle of Shiraz gin, this would also be delicious with citrus-infused gin.


Ingredients

30 ml Four Pillars Bloody Shiraz gin 
30 ml Fresh ruby grapefruit juice (bottled is fine too)
Champagne (sparkling wine or Prosecco work too)
Grapefruit wheel for garnish
 

Mix it Up!

Fill a balloon wine glass with ice cubes. Add gin and juice to glass. Top with sparkling wine. Garnish with a grapefruit wheel.

For more great cocktails visit cocktailing@home.

 
by Cynthia Owens

James Baldwin's writing is so beautiful, it's hard to pick one book. Go Tell It On the Mountain is such a wonderful story, but pick up anything he's written—his words exploring the intricacies of racial, sexual, and class distinctions are incredibly relevant today. 

I recommend reading this book with Aretha's Amazing Grace album while sipping a Cable Car.

 

by Eliza Fry

Turn off the Tap! 

Turning off the water when brushing your teeth is one of the simplest habits you can add to your daily routine. It's a no brainer and something I have done for years.

Did you know that by turning off the tap while you brush your teeth, you can save up to eight gallons a day and up to 2,400 gallons a year? 

At that rate, it's obvious that saving water is not only important for conserving a precious resource, but can also make your water bill cheaper!

Tip: Can't remember to turn off the tap? Put a sticky-note on your mirror as a reminder until it becomes a habit. 

About me: I'm a writer, obsessive reader, mother, wife and one half of the marketing team known as Chop Chop.  I love to travel and explore new places, but hate to plan trips. I strive to be a good friend and a great home cook. My friends tease me about my germaphobia and being hyper-organised...it's all good. 
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