2. Swap kale for seasonal cabbage
Long relegated to side-dish status alongside corned beef or as fodder for mayo-soaked cole slaw, cabbage is an inexpensive alternative to kale or lettuce. “I consider it a crunchy water source,” says Stephens. Cabbage has a few carbs, but it’s also great for getting fiber, vitamin C, and vitamin K, which is crucial for maintaining bone structure and preventing osteoporosis, Stephens says.
“When you’re working out, you create these micro-fractures in your bones, which is not a bad thing. If your body is healthy and you’re getting all the vitamins and minerals that you need, you’ve got osteoclasts, the little guys that chew up those fractures, and the osteoblasts will rebuild that spot. That’s what makes for strong, healthy bones and prevents osteoporosis.”
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