dairy-free calcium-rich foods

Top 10 Dairy-Free Calcium-Rich Foods for Your Child

Shelly Kramer Nutrition Leave a Comment

Depending on their age, children between 1 and 18 need anywhere from 700 to 1300 mg of calcium per day. But studies show the majority of kids don’t get enough calcium on a daily basis, and it’s even worse for those with lactose intolerance, as dairy is not an option for them. If you’re struggling to get your lactose intolerant …

kale benefits

4 Ways Kale Benefits Your Body

Shelly Kramer Nutrition Leave a Comment

Look at any list of superfoods, and kale is on it for sure. And yet, despite the fact that kale is clearly healthy, not everyone consumes this leafy green on a regular basis. Why? Well, let’s face it. Kale can be kind of intimidating, especially if you don’t know what to do with it. Plus, nutritious, green foods can be …

Every Kid Healthy Week

Every Kid Healthy Week — Ensuring Your Kid Leads a Healthy Life

Lee Brochstein Lifestyle Leave a Comment

It’s the last week of April, which means it’s Every Kid Healthy Week! If you’re not sure what that is, it’s a yearly observance that focuses on what schools are doing to keep kids healthy in numerous ways, from improved nutrition to more physical activity. Basically, this is the week to recognize—and build on—any school’s accomplishments related to health and …

get the calcium you need

Lactose Intolerant—Here are Five Ways to Get the Calcium You Need

Peter Bua Nutrition Leave a Comment

Dairy tends to be the go-to source of calcium for many people, but if you’re lactose intolerant, you’ve got a whole different challenge. The good news is that dairy is far from the only way to get calcium in your diet. In fact, there are plenty of lactose-free, calcium-rich foods available for the lactose intolerant. Here are just a few …

improve bone health

How Women Can Improve Bone Health During Menopause

Shelly Kramer Calcium and Bone Health Leave a Comment

Having healthy bones is important for everyone, but it’s especially critical for women who are going through menopause. That’s because when your bones aren’t at their best during this stage of life, you have a higher risk of developing osteoporosis—and you don’t want that! Fortunately, you can ease the sting of menopause and improve bone health by eating and drinking …

National Osteoporosis Month: Resources for health and prevention

Cal-EZ Team Calcium and Bone Health, Lifestyle Leave a Comment

May might be nearly over, however National Osteoporosis Month highlights a national health issue that affects more than 50 million Americans. Osteoporosis is a bone disease that occurs when the body does not make enough bone, or when the body loses too much of it. These issues can also happen simultaneously. According to the National Osteoporosis Foundation, “The disease causes an …

10 Superfoods Every Runner Needs

Danielle Omar, MS, RD Calcium and Bone Health, Lifestyle Leave a Comment

Whether you’re a novice runner or training for a marathon, pounding the pavement can take a toll on your body if you’re not nourishing yourself properly. Being active, especially in a high-impact way like running, is great for your health, but it’s important to make sure you’re getting all the nutrients necessary for strong muscles, bones and more. Thankfully, it’s …

Calcium Needs for Children + Banana Berry Blast Smoothie Recipe

Danielle Omar, MS, RD Calcium and Bone Health, Lifestyle Leave a Comment

If you have young children, you’ve probably told them more than a few times about the importance of getting enough milk to keep their bones healthy and strong, right? And It’s true, the calcium in milk is a key building block for healthy bones. But what if your child doesn’t like milk or is allergic to dairy? Do you know …

How to Stay On Track with Your Goals Beyond the New Year

Erin Bahadur Calcium and Bone Health Leave a Comment

One common theme in the new year is the resolution to get healthy. Another common theme is that those healthier lifestyles tend to revert back to the way they were within the first couple weeks to a month of the new year. Goal setting may seem hard, but it’s really a lot easier than you think. With the right structure …

Tired, Burnt Out and Addicted to Sugar?

Danielle Omar, MS, RD Calcium and Bone Health 1 Comment

Do you wake up each morning feeling exhausted, even after getting plenty of sleep? Do you often feel lethargic, lacking the mental and physical capacity to do the things you love? Have you been relying on caffeine, carbs, or the candy dish at work for a quick energy boost…only to feel a major “crash” hours later? If you said yes …

12 Tricks to Lighten Up Your Favorite Holiday Dishes

Danielle Omar, MS, RD Calcium and Bone Health Leave a Comment

This week I hosted my first Friendsgiving for my supper club gals. It was a ton of fun (and work!), but totally worth it to spend time with my best girlfriends before the hustle of the holiday season begins. My friends and I are foodies for sure, but we also like to eat healthy and definitely appreciate saving a calorie …

5 Secrets to Feeling Young & Energetic After 40

Danielle Omar, MS, RD Calcium and Bone Health Leave a Comment

I spend so much time taking care of everyone else, it’s easy to neglect my own health. Sound familiar? As a busy mom, wife, and business owner, I admit my yearly physical gets postponed (or never scheduled), exercise gets put off, sleep seems more and more elusive, and I lack the energy to do the things I love. I know …

6 Running Gear Items You Can’t Race Without

Megan Exercise Leave a Comment

I’ve run marathons, half marathons, 5Ks, and everything in between. During those many miles, (and by learning the hard way myself) I discovered the few items I just can’t run without! Here’s a list of my favorite running gear––my absolutely necessary, can’t run without must-haves––so you can avoid learning the hard way (get these on your Christmas list now friends!):

The one superfood you should eat everyday: Apples

Danielle Omar, MS, RD Calcium and Bone Health Leave a Comment

As the saying goes…an apple a day keeps the doctor away! Apples are one of the original superfoods. They pack a powerful antioxidant punch, are rich with vitamins and minerals, and are a great source of fiber. This delicious and versatile fruit does it all! Apples & Their Health Benefits GUT HEALTH & REDUCED HEART DISEASE RISK Apples are a …

Halloween Candy Dilemma – Is it worth it?

Hannah Seda Nutrition, Supplements Leave a Comment

Yes, Halloween candy is delicious and absolutely worth eating, BUT in moderation of course. If you’re an adult who regularly exercises and eats right– treat yo self! But if you’re a parent, worried about your child’s nutrition and their candy consumption, you’re right to be concerned.  Children need proper nutrients such as protein, calcium and vitamin D, before filling up on candy.

8 Mental Strategies to Get Race-Day Ready

Megan Calcium and Bone Health Leave a Comment

You’ve followed your training plan, cross-trained, and ate all the right food to get your body ready for race day. It’s been months of hard work, but when race day approaches suddenly your brain is trying to talk you out of running the race you’ve been dreaming of (eek!)! Running is largely a mental game, especially during the later miles …

The Ultimate Fall Produce Guide + 8 Must Try Fall Recipes

Danielle Omar, MS, RD Calcium and Bone Health 4 Comments

It seems like it happens overnight…the days get a little shorter, there’s a chill in the air, and before you know it, fall is here! From brussels sprouts to honey crisp apples to pumpkin, I love the bounty of nutritious in-season vegetables that fall brings to my plate (not to mention calcium rich vegetables such as kale and broccoli). The best way …

6 Tips to Overcome a Sports Injury ASAP

Hannah Seda Calcium and Bone Health Leave a Comment

I started off 2016 with a long overdue rotator cuff surgery. Then just two weeks ago, I was skipping through my house (like any mature adult) and one wrong step resulted in a spiral fracture to my fifth metacarpal aka I broke my foot. At least I knew my injuries weren’t to blame on brittle bones from not getting my …

Go to Bed! Why Sleep is the Most Important Part of Your Workout Routine

Hannah Seda Calcium and Bone Health Leave a Comment

A few months ago, my boyfriend and I decided we could no longer share a full sized bed–we needed a king. I knew that if I was going to win the argument for why we needed to invest more money into a fancy mattress, then I was going to have to do some serious convincing. The argument that stuck was …

Small and Mighty: 8 Tiny Foods That Pack a Healthy Punch

Danielle Omar, MS, RD Calcium and Bone Health Leave a Comment

  From hemp hearts to flax to sunflower seeds, these mini nutrition superstars are loaded with essential nutrients like protein, fiber, iron, and omega-3 fatty acids. Both a versatile and functional part of a healthy diet, they pack a powerful punch in a small package.  

How to Get Enough Calcium on a Dairy Free or Plant-Based Diet

Danielle Omar, MS, RD Calcium and Bone Health 1 Comment

In 2010 the Institute of Medicine (IOM) released updated recommendations for daily intake levels of vitamin D and calcium. The 14-member task force performed a thorough review of nearly 1,000 published studies to determine new daily intakes, based on their roles in bone health and disease prevention. One of the most frequent questions I’m asked is how to meet calcium …

My Well-Rounded List of Supplements for Fitness

Megan Calcium and Bone Health Leave a Comment

As an athlete, eating well-rounded, healthy meals is crucial to keeping your body in tip-top shape, and in keeping all your organs functioning to support you in your sport. Even though we may exercise regularly, stay hydrated, and eat all the right things, sometimes it isn’t enough on its own for one reason or another. Supplements can help bridge the …

Run Mama Run: Olympic Hopeful Races Amidst Postpartum Calcium Deficiency

Hannah Seda Calcium and Bone Health Leave a Comment

#trackpictuesday Always feel blessed to call myself a #TeamNB girl! A photo posted by Sarah Brown (@sarahmb15) on Sep 8, 2015 at 4:15pm PDT Elite runner Sarah Brown made headlines for competing in the Olympic trials nearly four months after giving birth to her first daughter. As a runner, she overcame incredible training obstacles and accomplished athletic feats that most of …