Slowing the Process of Bone Loss
May is Osteoporosis Awareness Month. During this month of awareness, taking a look at your family’s history could be the first step in awareness and slowing the process of bone loss. Our genetic makeup plays an important role in determining whether we are at risk of developing osteoporosis. It’s also important to know that our lifestyle plays a vital role also. Diet and physical activity influence our bone growth and development during our younger years, as well as the rate of bone loss during our later years in life.
Bone thinning is a natural process after our mid-20’s. The thicker our bones the less likely they are to become thin enough to break. Women, in particular, should develop a lifestyle during the younger years, that includes nutritious calcium-rich foods and bone strengthening exercises to improve the quality of their bones now, for later in life.
Green leafy vegetables, salmon and sardines with bones, almonds, and dairy products are some foods that aid in developing strong bones. EFNEP’s Chicken and Broccoli Quiche is a great recipe that includes foods that fight osteoporosis.
Chicken and Broccoli Quiche Courtesy of “Cooking with EFNEP”
Makes 2 quiches.
6 servings per quiche.
Serving size: 1/6 quiche
2 9-inch ready made pie crusts, baked
1 cup low-fat or skim milk
salt and pepper to taste
1/2 – 3/4 teaspoon garlic powder
1 package (10 ounces) frozen, chopped broccoli
1/4 cup shredded carrots
1/4 cup chopped onion (optional)
3/4 cup cooked, chopped chicken
3/4 cup shredded cheese
- Preheat oven to 350 degrees Fahrenheit. Bake pie crusts according to package directions
- In a mixing bowl, combine eggs, milk, salt, pepper, and garlic powder. Mix well.
- Place frozen chopped broccoli in the microwave, cook according to package directions. Pour off the liquid. Let cool, squeeze broccoli to remove more water. Mix broccoli with carrots and onions.
- Layer the meat, vegetables, and cheese into bake pie crusts. Pour egg mixture over the ingredients.
- Bake at 350 degrees for 30-40 minutes or until the top is browned and a knife inserted in the center comes out clean.
- Let stand 5 minutes before cutting.