Bone Health

So, I mentioned last week that I broke my foot. I actually broke my 5th metatarsal. It is a good thing that my bone didn’t get displaced though. It just cracked. I probably would have needed surgery if it was displaced. I broke it from running in heels and my foot just twisted in. Ladies (and some guys), please be careful when wearing heels!

Anyway, having broken my foot got me thinking about bone health. What caused my bone to be more susceptible to breaking? After all, my foot has turned in like that before and it didn’t break. However, it did this time. Is it because I haven’t been taking care of my bone health? Or is it because that particular bone is easier to break?


To give a brief overview of my diet, I ate whatever I wanted until I was in high school. Once I was in high school, I wanted to lose weight and I severely restricted my eating. I wasn’t even drinking as much milk (which contains calcium and is fortified with Vitamin D) since I didn’t want to gain any weight. I thought milk was fattening. Imagine a growing adolescent body, needing more energy, and only getting about 1,200 calories. Of course I would be deficient in many vitamins and minerals. I did, however, exercise and did a lot of weight bearing exercises.

Anyway, let’s get back to the real nutrition of having healthy bones.

The first thing I want to say is, think of your bone as a savings account for calcium. You reach your peak bone density before age 30. After that, your body tends to break down bone faster than body is building bone. The most optimal time to build your savings account is during the adolescent years, when calcium absorption is at one of the highest, besides during infancy and childhood. After that, the body absorbs calcium less efficiently. I emphasize this because adolescents tend to become more independent during this time and make more of their own food choices.

This is important because adolescents are still growing at this time and are still trying to reach their optimal height. If they don’t consume enough calcium during this time, it may affect their skeletal (bone) health in the future and make bones more prone to fracture. Osteoporosis is a possibility in the future, especially if one is maintaining poor bone health.


What is the most important function of calcium in the body besides maintaining skeletal health? Conducting nerve impulses! If your blood calcium levels are very low, Vitamin D (a hormone/vitamin) senses it and will tell your bones to break down and release calcium into the blood stream. It also tells your small intestine and kidneys to absorb (or reabsorb from the kidneys) more calcium. Your CNS (Central Nervous System) is your top priority when calcium levels are extremely low. Although 99% of calcium’s function is to maintain skeletal health, the 1% (nerve impulses, making sure your heart beats, etc) takes priority.

Adolescents should be consuming 1,300 mg of calcium (the RDA, Recommended Dietary Allowance). Females tend to consume less than the RDA (948 mg) while males tend to be pretty close to the RDA (1260 mg) for calcium. The RDA for Vitamin D (hormone/vitamin) is 15 micrograms (mcg) or 600 International Units (IU). The RDA for calcium for adults is 1,000 mg. The RDA for Vitamin D is the same for adults. Vitamin D is important for blood calcium homeostasis, as mentioned earlier.

There are other vitamins that play a role in bone health, including Vitamin C (for development of bone collagen) and Vitamin K (assists osteoblast cells in building bone). However, Vitamin D and Calcium are very important for bone health. Also, weight bearing exercises are also great for your bone health.

Remember that I am not a medical professional and it is best to speak with a Registered Dietitian or doctor to assess whether or not you are consuming enough calcium and to assess your bone health. I do, however, have a Bachelor’s of Science in Family and Consumer Science with a concentration in Nutrition and Food. I am able to give general nutrition advice. 

That is it for now!

What is your favorite sources of food for calcium? 

Fitness Friday 131 (on a Saturday)

It’s Saturday everyone. Happy Saturday. How are you guys doing today? I can be doing a lot better, thank you very much. I broke my foot yesterday, so yea. I could be better. It’s so not fun. Remember to be careful and to have enough calcium and Vitamin D in your diet for healthy bones!

Anyway, I am so bummed that I won’t be able to workout for the next four to six weeks (at least). I am thinking about doing upper body weight workouts that I can do while sitting or something. I’ll have to see. I really want getting into my running mojo this week too. My goal was to run three times this week and if I hadn’t broke my foot, I would have ran today as my third day.


As you can see, I was on a roll with my workouts. Having my rest days at a good time each week and getting into running again, until I broke my foot.

Oh well. I will just have to ease back into working out once it heals. I won’t be posting Fitness Friday stuff anymore because I won’t be really working out. But, I do plan on trying to post more nutrition related posts.

That’s it for now.

How were your workouts this week? 

Do you have any tips on working out with a broken foot? 


Fitness Friday 130 (extremely late) + Weekly Meals and Workouts 116

Happy Tuesday everyone! How are you guys doing today? I’m doing alright, thank you very much. I am happy that I actually ran 4 miles today. I didn’t run at all last week though and I really need to get back into running. The weather is starting to get cooler now, so it should help.

Anyway, here were my workouts last week.


As for my plan this week, I don’t really have too much planned. I’m just going to go through my refrigerator and pantry to see what foods I can cook and use up for meals this week.


Sunday- 4 mile run + 10 min abs

Monday- 2 PIIT Workouts

Tuesday-  4 mile run

Wednesday- rest

Thursday- 2 PIIT Workout or 4 mile run

Friday- Jillian Michael’s Extreme Shed and Shred or 4 mile run

Saturday- rest or run

That’s it for now!

What’s your plan for the week? 

How were your workouts last week? 

Weekly Meals and Workouts 115

Happy Labor Day everyone! I hope your weekend has been going pretty well.

I have been doing a lot of thinking and I won’t be doing the Urban Cow Half Marathon this year. I haven’t been training well for it at all and it is best to just do their 5k run, if I do decide to sign up for their Urban Cow run. In the meantime, I am trying to build up my running base again. The problem is that I haven’t been in a running mood lately (partly due to my mom’s comments on it but that’s another whole story).

Anyway, here is my plan for the week.


Breakfasts- egg+sausage scramble, pizza toast, or whatever I find in the house

Lunches- whole wheat spaghetti OR leftovers OR chickpea curry

Dinners- rice, protein, vegetables

Snacks- apples, nuts, whatever I can find


Sunday- Jillian Michael’s Extreme Shed and Shred

Monday- 2 PIIT Workouts

Tuesday-  4 mile run + abs

Wednesday- rest

Thursday- 4 mile run

Friday- 4 mile run OR Jillian Michael’s Extreme Shed and Shred

Saturday- rest or Yoga

My plan is to start running again. Let’s see how that goes this week.

Anyway, I know I always have these plans made for my meals. However, I never actually explain or give tip on how to do it.

  • Basically, it is easy to have breakfast that you can just heat up and take on the go. I know that many people are busy and it’s just easier that way. You can heat up something frozen you have made ahead of time (like on Sunday) while you are getting ready in the morning.
  • For lunches, leftovers are your friend! Cook a lot on Sunday so that you can have food for the week or make extra during dinner to have leftovers for lunch the next day.
  • Snacks- pack and portion out snacks for the week. It makes things a lot easier when you are on the go!

That’s all I have to say. I hope these few tips help out a little.

What’s your plan for the week? 

Fitness Friday 129 (on a Saturday)

Happy Saturday everyone. How are you guys doing today? I’m doing alright, thank you very much. I’m so happy it is Labor Day Weekend. That means it is going to be a 3 day weekend!

Anyway, before I get into anything else, here were my workouts for the week.

Fitness Friday 9-2-16

I am so proud of myself for working out 5 days this week. It should be a regular habit. After all, I used to workout almost everyday when I was in high school.

Anyway, I really do want to start writing more nutrition posts here. I am thinking that I will write about some general Sports Nutrition topics as well as important nutrition information throughout the life cycle.

Let’s see how that goes.

How were your workouts this week? 

What type of nutrition topics would you guys like reading about?