Some Thoughts on Osteoporosis

I know that Osteopenia is currently affecting someone in my family as I currently have a relative who has it. While having osteopenia, it is considered by many doctors to be a precursor to osteoporosis, luckily not every person diagnosed with osteopenia will develop osteoporosis. Which I guess if treated well, can maybe delay or even allow one to never get osteoporosis all together.


Are you concerned that osteoporosis could get in the way of the things you love – or need – to do? One in four Canadian women over 50 have osteoporosis. And, while it can strike at any age, it’s most common after menopause. I thought maybe you would be interested in the new Osteoporosis Awareness website, On The Go Women.

On The Go Women aims to educate women about the disease and stresses the importance of managing the condition with treatment and a healthy lifestyle.

I wanted to share with you, my readers, some recipes that I plan on trying out. Award-winning cookbook author and TV host Margaret Dickenson and OnTheGoWomen.ca have some recipes that are not only tasty but also carefully developed to be osteo-friendly. Go to OnTheGoWomen to learn more about smart eating for stronger bones.

1 1/3 cups (325 mL) plain yogurt (low fat)
1/2 cup (125 mL) whole almonds (with skins)
1/4 cup (60 mL) liquid honey
1/2 cup (125 mL) fresh blueberries
3/4 cup (180 mL) granola
2 cups (500 mL) sliced fresh strawberries
4 chocolate sticks (optional)

Makes 4 servings

Start off your morning with a mesmerizing calcium-rich treat that will set the mood for a perfect day. The uniqueness of this fruit and nut yogurt combination, is due to the strategic layering of ingredients, flavours, textures and even colours. The "Wow" factor comes from the whole almonds and the drizzles of honey - not to mention the chocolate stick garnish if included.

1. In 4 individual bowls/glasses, arrange 1/4 of the yogurt, then top with a half dozen whole almonds and drizzle with 1 1/2 tsp (8 mL) of honey.
2. Continue by adding 2 tbsp (30 mL) fresh blueberries, then 2 tbsp (30 mL) granola and 1/2 cup (125 mL) of sliced fresh strawberries.
3. Drizzle strawberries with remaining honey, top central area with remaining granola and almonds.
4. Serve promptly garnished with a chocolate stick if desired.

Calcium (mg):
yogurt 640
+ almonds 206
+ honey 4
+ blueberries 5
+ granola 75
+ strawberries 60
+ chocolate 25

TOTAL 1015

Calcium per serving: 254 mg

1 1/2 cups (375 mL) red cherry/grape tomatoes (cut in half)
1 1/2 cups (375 mL) yellow mini tomatoes* (cut in half)
1 1/2 cups or 10 oz sliced (375 mL/300 g) Bocconcini cheese
1 cup (250 mL) marinated black olives, whole and unpitted
1 1/3 tbsp (20 mL) fresh whole tarragon leaves**
3 to 4 tbsp (45 to 60 mL) vinaigrette, a mustard herb type
1 tsp (5 mL) balsamic vinegar
To taste salt and crushed black peppercorns
Garnish (optional)
fresh sprigs of tarragon or herbs of choice (e.g., chervil, dill, rosemary, mint)

* Option: Yellow or orange bell pepper (cut into 2/3 inch or 1.5 cm squares); small green or yellow zucchini (sliced).
** Option: fresh dill weed or herb of choice; but fresh tarragon is by far my first choice.

Makes 5 cups or 1.25 litres (4 servings)

Busy days see me charming my husband or "drop-in" guests with this "fast and easy" salad which I frequently serve as an appetizer. Taking a delectable trio of ingredients (Bocconcini cheese, tomato and olives), I then dazzle the palate with a generous infusion of fresh tarragon and hints of Balsamic vinegar. The recipe is also most appropriate for buffets or pot luck events (providing a well-appreciated vegetarian option as well). Note: Eaten with one pita bread (52 mg calcium), the salad makes a tasty, calcium-rich, light lunch for those "on the run"!

1. Just before serving, toss ingredients together in a large bowl. (Be generous with fresh tarragon leaves and crushed black peppercorns.)
2. Garnish with sprigs of fresh herbs and serve.

DO AHEAD TIP: Hours in advance of serving, the ingredients may be prepared (i.e., tomatoes cut, cheese sliced and tarragon leaves removed from their branches) and assembled (but do not add the vinaigrette).

Presentation TIP: I serve individual salads in bistro bowls or large flat soup bowls/dishes with wide rims, allowing the recipe "to breathe" and to be artistically framed by the rims.

Calcium (mg):
tomatoes 20
+ bocconcini 1000
+ olives 75
TOTAL 1095

Calcium per serving of salad: 274 mg

Calcium per serving when eaten with one pita bread (diameter: 6 1/2 inches or 16.5 cm): 326 mg

1 lb (450 g) fresh broccoli
1 3/4 tsp (9 mL) chicken bouillon powder
3/4 cup (190 mL) hot water
3 tbsp (45 mL) chopped onion
1 1/2 tsp (8 mL) olive oil
1/3 cup (80 mL) dry white wine
1 tbsp (15 mL) finely chopped fresh garlic
2 tsp (10 mL) crushed dried tarragon
3/4 cup (190 mL) heavy cream (35 % fat)
1/3 tsp (1.5 mL) salt
1/3 tsp (2 mL) crushed black peppercorns
1/5 tsp (1 mL) ground nutmeg
2 1/2 cups (625 mL) milk (2 %)
1/3 cup (80 mL) Camembert cheese* without rind**

* Check and compare nutrition facts on the label to ensure that the calcium content is high.
** Be careful to remove absolutely all the rind.

Makes 5 cups or 4 servings

Busy days see me charming my husband or "drop-in" guests with this "fast and easy" salad which I frequently serve as an appetizer. Taking a delectable trio of ingredients (Bocconcini cheese, tomato and olives), I then dazzle the palate with a generous infusion of fresh tarragon and hints of Balsamic vinegar. The recipe is also most appropriate for buffets or pot luck events (providing a well-appreciated vegetarian option as well). Note: Eaten with one pita bread (52 mg calcium), the salad makes a tasty, calcium-rich, light lunch for those "on the run"!

1. Cut broccoli stalks from tops. Peel away and discard outer fibrous layer from stalks. Chop stalks coarsely and set aside. Break tops into small florets and set aside on a separate plate.

2. Dissolve chicken bouillon powder in hot water.

3. In a medium saucepan over medium-low heat, sautée onion in olive oil until golden and tender.

4. Add chopped broccoli stalks, chicken bouillon, wine, garlic and tarragon. Cover loosely and simmer over low heat until broccoli is just tender.

5. Add cream, salt, crushed black peppercorns, nutmeg and broccoli florets. Simmer uncovered over low heat, stirring regularly, until florets are tender; remove from heat.

6. When cool enough to handle, in 2 batches, place broccoli mixture in a blender and process at high speed until completely puréed.

7. Return soup to a clean saucepan. Add milk and bring to a slow simmer over medium-low heat. Add Camembert cheese and whisk until cheese is entirely melted. If necessary, adjust seasoning to taste.

Make Ahead TIP: The soup may be prepared in advance, placed in airtight plastic containers and stored refrigerated for up to 3 days or frozen for months.

Calcium (mg):
broccoli 200
+ heavy cream 90
+ milk 788
+ Camembert 335
TOTAL 1413

Calcium per 1 1/4 cup (300 mL) serving: 353 mg

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I want to note that I was compensated to for writing this post.

ETA (August 7/15): A piece of the device, the Trabecular Metal Tibial Plate has been recalled due to complications that have led to serious problems, including the need for a revision surgery! The problem is that most people (even those with the device) don't know this. I was asked to add this information to this post by the Outreach Coordinator from the American Recall Center.