Bone Health Berry Crumble

Maintaining bone health as we age is so important.

From the age of thirty we slowly start to lose bone mass. Each passing year takes its toll on our bones. Statistics are 1 in 3 females and 1 in 5 males will suffer osteoporosis.  There are various factors involved in supporting bone health. We need to eat a well balanced diet full of calcium rich foods along with the many minerals and vitamins required in maintaining strong bones.

Strong Bones need weights

Another factor to supporting strong bones is weight bearing excrcise. Challenging your bones with weights is an excellent way to keep them strong. Invest in some hand weights and use them three times a week. Balancing is another way to challenge your bones, try standing on one leg while brushing your teeth and waiting for the kettle to boil.


If we deprive ourselves from good quality sleep our bones will suffer. As we sleep our bodies repair and function at a cellular level. Each organ is operating at a maximum efficiency, which includes new bone tissue been fromed.

Become Smart When Choosing Sweeteners

The majority of natural sweeteners do not contain any nutritional value. Organic Blackstrap Molasses is an excellent substitute for sugar, plus it contains bone health minerals. Becoming mindfull of the ingredients you use can play a big role in our overall health.


3 cups frozen berries & 2 tbsp chia seeds

1 cup of oats

1/2 cup chopped walnuts

1/2 cup chopped almonds

3/4 cup of ground almonds

2 tsp of molasses

1/4 cup of melted butter

1/2 tsp vanilla extract.


  1. Preheat over at 190F
  2. let frozen berries thaw in oven for about 10 minutes
  3. In a large bowl place all dry ingredients
  4. Melt butter and molasses
  5. Mix with dry ingredients until well combined
  6. place over berries and bake for 30minutes.

Offering 1.1 nutritional advice and health coaching tips, supporting you with your healthy lifestyle.

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