Overthrow Osteo

Is osteoporosis running your life?

Osteoporosis affects over 10 million in the United States, more than 80% of the people with osteoporosis are women.

Osteoporosis means "porous bones". It is a condition in which the bones become fragile and weakened, increasing the risk of fractures, especially in the wrist, hip and spine. Any bone can be affected, but the most serious concerns are fractures of the hip and spine.

What is Osteoporosis? (Part 1 of 4) | HealthiNation

Here's a tip

While beans contain calcium, beans contain magnesium, fiber and other nutrients, they are also high in substances called phytates. Phytates interfere with your body’s ability to absorb the calcium that is contained in beans. You can reduce the phytate level by soaking beans in water for several hours and then cooking them in fresh water.

A simple and easy recipe

Mustard Chicken and Cauliflower

Mustard Chicken

A few sprigs of fresh rosemary

4 x 180g (6oz) chicken breasts, skin on, preferably higher welfare

4tsp Colman's mustard powder

3 baby leeks or 1 large leek

4 cloves of garlic

75ml (2½fl oz) single cream (taken from cream for dauphinoise)

1 heaped tsp wholegrain mustard

Cauliflower cheese

1 ½ tbsp. Butter

1 ½ tbsp. Flour

1 cup of grated cheddar cheese

¼ cup of grated Parmesan

1 cup of full cream milk

¼ cauliflower

½ broccoli


Pre-heat oven to 180° Celsius.

Mustard Chicken

Turn the heat under the frying pan up to medium. Pick and finely chop the leaves from the rosemary sprigs and sprinkle them into the pack of chicken. Sprinkle 1tsp of mustard powder over each breast, then season and drizzle some olive oil over the chicken and into the frying pan. Massage and rub these flavors all over the meat. Put the chicken breasts in the pan, skin side down. Wash your hands well. Use a fish slice to press down on the chicken to help it cook. It should take around 18 minutes in total.

Cauliflower Cheese

Cut broccoli and cauliflower into bite sized pieces and place in hot water to cook for 3-4 minutes. When the broccoli and cauliflower cooked, strain and place in a glass casserole dish

Melt butter in saucepan add the flour, stir constantly for a minute. Add milk, ¼ of a cup at a time, keep stirring. When at a preferred thickness take off the heat, add cheese. Stirred until dissolved. Pour cheese sauce on the broccoli and cauliflower. Season with salt and pepper, for browning place some extra grated cheese on top. Bakes for 20mins or until golden brown.

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