Here are some tips for making the most of this fun, low-key holiday weekend and benefit your bones at the same time:
- Try mashed rutabaga (with butter and a little milk, salt and pepper) as a side dish. One cup of this cooked vegetable has 115 mg. of calcium.
- If you're going to drink alcohol, drink beer in moderation, especially India Pale Ale, which has a high silicon content which has been shown to help stimulate bone growth.
- Aim for a dinner plate filled with 3/4 vegetables and 1/4 meat. Fruit and nuts are good for snacks and provide protein and nutrients good for building bones.
- Pumpkin pie is a good choice for dessert; pumpkin is high in potassium, which is linked to better bone density.
- Get some extra sleep; adequate sleep helps prevent excessive cortisol production, which is associated with bone loss.
- Sneak in some exercise during the weekend. Take a run outside, if weather permits, play a racquet sport such as platform tennis, play a game of soccer with friends or family, steal time for a workout with weights, or take the family for a brisk after-Thanksgiving dinner walk.
- If you are cooking a turkey, save the turkey bones and make some healthy bone broth. You will have enough for the freezer for those cold winter nights ahead.
- Enjoy the company of your family and friends and take time to laugh. Even the Bible mentions this: Proverbs 17:22 (NIV) A cheerful heart is good medicine, but a crushed spirit dries up the bones.
- Happy Thanksgiving!