November 2, 201211/2/12 0 comments
Beware of bone thieves.
This is some recent advice of DMU Wellness Specialist Nicole Frangopol, who’s sharing information on strengthening one’s skeleton during the Bone Builders Program under way at the University. Nicole has been providing helpful tips for building bones through diet and exercise.
For example, according to FYI Living, eating too much fiber (more than 35 grams a day) can impair proper mineral absorption; a high-sodium diet (more than 2,300 grams a day) and drinking more than the occasional soda (especially dark sodas, which contain phosphoric acid) can cause increased losses of calcium, magnesium and phosphorus. All three dietary habits, FYI adds, may increase the risk of osteoporosis.
A better dietary habit, especially during the approaching season of holiday parties, would include this recipe Nicole shares from Gina Homolka’s Skinnytaste.com website. It’s a healthier version of a popular dip that’s filled with protein (for stronger muscles) and calcium (to improve your bone health).
Happy bone building!
Hot spinach and artichoke dip
- 13.75 ounces artichoke hearts packed in water, drained
- 10 ounces frozen spinach, thawed and squeezed
- 1/4 cup chopped shallots
- 1 clove garlic
- 1/2 cup fat-free Greek yogurt
- 1/2 cup light mayonnaise
- 2/3 cup Parmigiano Reggiano
- 4 ounces shredded part skim mozzarella cheese
- Salt and fresh pepper to taste
Preheat oven to 375°. In a small food processor, coarsely chop the artichoke hearts with the garlic and shallots.
Combine all the ingredients in a medium bowl. Place in an oven-proof dish and bake for 20-25 minutes, until hot and cheese is melted. Serve right away.
The dip can be made one day in advance and stored in the refrigerator before baking. Makes about 3 3/4 cups.
Number of servings: 15; serving size: 1/4 cup; calories per serving: 73.3; fat: 4.4 g; carb: 3.4 g; fiber: 0.9 g; protein: 5.2 g; sugar: 0.6 g; sodium: 244.7 g