Live Strong & Age Well

Beans & Legumes (3 servings) • ½ cup cooked beans, lentils, or split peas • ¼ cup hummus or bean dip • 1 cup fresh peas or sprouted lentils Berries (1 serving) • ½ cup fresh or frozen berries • ¼ cup dried berries Other Fruits (3 servings) • 1 medium piece of whole fruit • 1 cup cut fruit • ¼ cup dried fruit Cruciferous Vegetables (1 serving) • ½ cup chopped broccoli, cabbage, or kale • 1 tbsp horseradish or mustard seed Greens (2 servings) • 1 cup raw leafy greens • ½ cup cooked greens Other Vegetables (2 servings) • ½ cup raw/cooked non-leafy veggies • ½ cup vegetable juice • ¼ cup dried mushrooms Flaxseeds (1 serving) • 1 tbsp ground flaxseeds Nuts & Seeds (1 serving) • ¼ cup nuts or seeds • 2 tbsp nut/seed butter Spices (1 serving) • ¼ tsp turmeric (or other herbs/spices) Whole Grains (3 servings) • ½ cup cooked grains or hot cereal • 1 slice whole-grain bread • ½ cup cooked pasta Beverages (5 servings) • 1 glass (12 oz) water, green tea, or hibiscus tea Exercise (1 serving...

  DEXA Scan Basics DEXA is essentially a 2-dimensional measurement of how much mineral is projected through an area of bone. It doesn't directly measure things such as: the quality of the collagen in your bone the microscopic architecture of the trabecular bone cortical thickness and geometry how well your bones adapt to exercise turnover rate: fresh tissue replacement all of the factors that determine how a bone handles a particular force T-Score: Compares your bone density to the peak bone mass of a healthy young adult (~age 30). This is the main score used to diagnose osteoporosis and guide treatment. Z-Score: Compares your bone density to people of your same age, sex, and ethnicity. Often omitted on standard reports unless doctors suspect secondary causes for bone loss. Strengthening Bones with Osteoporosis • Bones are living tissue that constantly rebuild. • Strength and resilience can improve through targeted weight-bearing/resistance exercises, proper nutrition, and medic...