March SurTHRIVEal Tip

Top 10 Daily Bone-Building Foods
Include these top 10 bone-building foods in your daily diet:

1. WATER: Drink 8 full glasses a day with a squeeze of lemon or lime juice.
   
2. RICHLY COLOURED VEGETABLES such as kale, carrots and spinach depending on the season. If you fall short of 4 cups daily, include a green food supplement.
   
3. DEEP PIGMENTED FRUITS AND BERRIES such as blueberries, raspberries and blackberries (fresh or frozen).
4. ANIMAL AND/OR PLANT-BASED PROTEIN: Eat lean protein switching between animal (if meat-eating) and vegetarian sources regularly. Quinoa is a high source of plant-based protein and can be found at THRIVE!...Naturally's 'Living Well'.
   
5. WHOLE GRAINS such as brown rice, whole wheat, kasha, amaranth, spelt or quinoa.
   
6. STARCHY VEGETABLES such as yams, sweet potatoes, squash & turnips.
   
7. GOOD FATS such as: extra virgin olive oil, macadamia nut oil (cook with), coconut oil instead of butter, DHA-rich fish oils, borage or evening primrose oil, Omega 3,6,9 oils.
   
8. DAIRY AND DAIRY SUBSTITUTE such as organic yogurt or kiefer.
   
9. UNSALTED, RAW SEEDS AND NUTS, including almonds, flax, pumpkin and sesame seeds (1/2 cup daily).
10. EXERCISE: Doing weight-bearing exercises (like yoga!) regularly will increase bone density and bone strength, as well as increasing joint range of motion and mobility (reducing pain).
    

MANY OF THE AFOREMENTIONED FOODS & SUPPLEMENTS CAN BE FOUND AT YOUR LOCAL HEALTH FOOD STORE, GROCERY STORE, LOCAL BERRY FARM & THE 'LIVING WELL' AT THRIVE!...NATURALLY STUDIO.