How do you prevent shrinkage as you get older?

We women over 40 will eventually start dealing with pre-menopause/menopause and may face possible osteoporosis.

My 2 best tips to prevent bone loss is to eat foods high in calcium and do weight bearing exercises.

Eating these foods are better than just taking a calcium supplement or drinking more milk. They provide fiber (essential for digestion) and other important vitamins and minerals.

Best veggies and seeds for calcium:

chia seeds
dark leafy greens (spinach, bok choy, mustard greens, turnip greens)
almonds
chickpeas (garbanzo beans)
wild-caught salmon

So eat those greens, grab a handful of almonds and dip those veggies in hummus for a great snack while boosting your bone density!

Don’t forget to add in weight bearing exercises - ask your local fitness instructor for great exercises that you can do that suit your fitness level.

Here is a delicious breakfast recipe from my upcoming fall program that uses quinoa (high in calcium and fiber) where you can add a few tablespoons of chia seeds to boost your calcium without adding dairy:

1/4 cup quinoa

1 cup dairy-free milk, divided

1 tablespoon unsweetened cacao powder

1 tablespoon honey

1 tablespoon unsweetened coconut flakes

1/2 cup berries

2 tablespoons chia seeds

Add quinoa, chia seeds and 3/4 cup dairy-free milk to a small pot over medium heat. Stir well and cover. Cook for about 15-20 minutes until the liquid has been absorbed. Add cocoa powder and honey. Stir well. Add additional 1/4 cup dairy-free milk to make it creamier. Top with coconut flakes and berries before serving.