Below is a photo of bone density at varying stages. The far left shows a healthy bone. It's structure is dense and compact, the far right however, is a photo of a brittle and weak bone. The term osteopenia is the loss of bone density over the years, and without proper care, many women face the risk of developing this disease which can lead to fractures in later years. Strength training helps to build strong bones that aid in increasing or maintaining bone density. If you had to guess, which stage do you think your bone density would be? 1(far left), 2, 3, or 4(far right), let us know in the comments!

Add +10g of fiber/day this weekend Simple Swaps: White Bread ➡️ Whole Grain Add berries to your breakfast Add beans to a meal And if you've already started to up your fiber, let us know if you've noticed any changes!

This is a great fiber recipe that will leave you feeling satisfied and energized. Chicken - 2 chicken breasts (or 1 lb chicken thighs), cubed - 1 tbsp olive oil - 1 tsp chili powder - ½ tsp cumin - ½ tsp paprika - ½ tsp garlic powder - Salt & pepper Salad Base - 1 cup black beans (drained & rinsed) - 1 cup corn (fresh, frozen, or canned) - 1 small red onion - 1 cup diced cucumber - 2–3 tbsp chopped cilantro Creamy Sauce - ¼ cup mayo (or Greek yogurt for a lighter option) - 1–2 tbsp lime juice - ½ tsp chili powder - ¼ tsp garlic powder - Salt to taste - Optional: splash of hot sauce 1. Toss chicken with oil and spices. Cook in a skillet over medium-high heat until golden and seared on the outside. 2. In a large bowl, combine black beans, onion, corn, cucumber, and cilantro. Add cooked chicken on top. 3. Make the sauce by whisking everything together until smooth. 4. Drizzle sauce generously over the bowl. Add extra cilantro or lime if you prefer. **Optional Upgrades (if you want to elevate it slightly) -Add avocado for healthy fat or jalapeño for some heat -Serve over rice or quinoa for added body

Most adults are falling short on one of the most important (and underrated) nutrients for gut health, blood sugar balance, and feeling full: fiber. The daily recommendation is 25 grams for women and 38 grams for men, yet the average intake in North America is only around 15 grams per day. That’s a big gap, and when we don’t get enough, we often feel it through sluggish digestion, more hunger between meals, or inconsistent energy. So here’s my question for you today: Do you currently track your fiber intake, or do you think about it at all when planning your meals? If you’re not sure where you stand, I encourage you to take a quick look at your food for the next few days (even without weighing or measuring everything). You might be surprised by what you discover. Let me know if your hitting the recommended intake, or if adding more fiber is goal you’re working towards.

Hi ladies I have a prayer request. Tomorrow Bowen and I are in Edmonton for a checkup with his oncologist to get the results of his PET scan and we are praying for a miracle that his whole body will be healed of illness and we can a move forward from this journey we’ve been on. Also prayers for my Mom & Dad who are struggling. My Mom (69) has dementia and it seems to be increasing in severity and is so hard for my Dad, who is also getting older (he turns 83 this year). This is very had on me as I’m so far away from them (Calgary). Appreciate any and all prayers at this time 🙏