"My body feels like a carton of Greek yogurt - cold, wet, smooshy. But I'm trying to get in enough calcium and protein."

"I'm a walking osteoporosis disaster," Sharon said, expressing how done she was with Greek yogurt.

"I'm 51, have a small frame, and don't love eating Greek yogurt all the time. I'm doomed to get osteoporosis for sure."

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How do you feel about Greek yogurt Reader?

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Strong and healthy bones are important as we move through perimenopause and menopause. BUT!

Social media makes it sound like you're doomed if you're not taking HRT or you don't lift heavy weights 5 days per week or you're not in love with Greek yogurt enough to have a cup of it EVERY. SINGLE. DAY. for breakfasts.

I asked Sharon, "When's the last time you had a bone density DEXA scan?"

"I haven't," she replied

"So you don't actually know what your bone density is at 51. Do you have a family history of osteoporosis?"

"My mom has small bones too, but so far nothing more than a little osteopenia (the beginning of osteoporosis) at 80 years old."

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Don't let social media send you down a catastrophizing rabbit hole for any health concern in midlife.

Catastrophizing leads to anxiety and stress, which can derail you from behavior-based goals you can work on consistently, without overwhelm.

Behavior-based goals like consuming more calcium from food - Greek yogurt not required! Strength and mobility workouts with body weight, bands, barbells, or kettlebells.
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4 creative ways to increase calcium-rich foods

• Explore Plant-Based Alternatives: Look for fortified plant milks and yogurts such as soy, hemp, or oat milk.

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• Enjoy a satisfying, vibrant green salad with adequate protein and healthy fats, add spinach to omelets, or blend leafy greens into a smoothie.
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• Canned fish offer not only calcium but also omega-3 fatty acids. Add them to salads, sandwiches, or as a topping for whole-grain crackers. Canned sardines also make killer, low-budget, tailgate fish tacos – just saying.
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• Legumes, nutrient-dense powerhouses: Add legumes such as chickpeas, lentils, and black beans to your meals to increase protein, calcium, fiber, and phytoestrogen intake. Phytoestrogens support fluctuating estrogen levels during perimenopause and decrease symptoms like hot flashes and night sweats.

​Read this blog post for more ideas​

Caring for your bones is easy and delicious with gentle nutrition - no social influencer rules required! With these tips, you'll nourish your bones without falling into the dumpster fire of diet culture.

Calcium-rich Recipes

Coming soon! Wouldn't it be great if 5 o'clock came around and you DIDN'T dread the question, "what's for dinner?"

​Click here to get on the waitlist for the online Culinary Gentle Nutrition Course with Chef Shannon Cook.

Learn how to make satisfying meals with simple culinary skills and techniques that work ANY busy weeknight.

Chef Shannon and I will teach you how to make eating easy, delicious, and fun just by "showing up, thinking about it, and giving a shit."

Enrollment starts in September!

​Get on the waitlist for registration details and early bird discounts.

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Kale and Beet Salad with Yogurt Vinaigrette

Chef Shannon Cook Yield: 6 servings
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For the salad:

4 medium beets, trimmed and washed

Vegetable oil for roasting

2 medium oranges, rind removed and sliced crosswise

4 cups curly kale, rinsed and dried

1/2 cup sliced almonds, toasted
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Lemon-yogurt vinaigrette:

1/4 cup raw apple cider vinegar

1 tablespoon Dijon mustard

1 medium clove garlic, peeled and finely minced

2 teaspoons raw honey

1/3 cup Greek yogurt

2 tablespoons extra-virgin olive oil

1 medium lemon, zested and juiced

Kosher salt and freshly ground black pepper
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Preheat an oven to 400°F.

To cook beets: Spread the beets out on a rimmed baking sheet, coat with a thin layer of oil and generously season with salt and pepper. Cover with aluminum foil and cook the beets until tender about 1 hour. Allow the beets to cool slightly, peel and cut into 1/2-inch thick wedges.
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To prepare kale: On a clean cutting board, remove center ribs and stack kale leaves on top of each other and cut into a wide (1/2-inch) strips.

To prepare dressing: In a large bowl, use a whisk to combine all the ingredients. Adjust consistency with a small amount of water as needed. Taste and adjust seasoning with salt and pepper.

To assemble salad: In a large bowl, place kale and add enough of the salad dressing to generously coat the leaves. Taste and adjust seasoning with salt and pepper.

To serve: Divide the dressed kale equally between chilled salad plates or arrange on a large serving platter, top with citrus and beet slices, and sprinkle almonds over. Serve.

Mango Lassi

By Chef Shannon Yield: 4 servings
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Lassi is a traditional Indian yogurt drink served sweetened and blended with fruit, or salted and blended with roasted spices. India is home to over 1000 varieties of mangoes making it the largest cultivator of mangoes in the world. Cold creamy mango lassi is the perfect refreshing way to cool down and enjoy the sweet exotic flavors of mangoes.​
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2 cups plain Greek yogurt

1 cup whole milk or your favorite nut milk (calcium fortified)

2 cups peeled and chopped mango

2 tablespoons honey

1/4 teaspoon ground cardamom

Ice for serving

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​Add all the ingredients but the ice to the pitcher of a blender and blend the mixture until smooth and creamy. Pour over the ice into 4 tall glasses, and serve. ​
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​Which recipe sounds the best to you? Hit reply!

Bonus points! If you make the recipe, email me a photo 😎

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Have a great weekend, savoring food and your body!

Amanda

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PS: Scroll up for 4 practical tips and creative ways to help you boost your calcium intake and take charge of your bone health with gentle nutrition - no Greek Yogurt required :) Plus 2 calcium-rich recipes!