Calcium is important for bones and is needed for proper nerve and muscle function. With the latest increase in the RDI for calcium, you may be looking for new ways to add a little more calcium to your diet. We all need enough calcium each day, so where can we get more?

Just one glass (250mg) of Jalna Yoghourt On The Go has between 300mg and 350mg of calcium and only 5g of fat — you might like to try the Wildberry or Strawberry.

Or if you’re overworked, hot and bothered, instead of reaching for a beer or coffee, pick up a 250ml bottle of Vitalize Vitamin+ Drink instead – with 350mg of calcium and 10 vitamins it’s great to boost your flagging energy levels and you’re less likely to snack on high fat foods.

Need more suggestions?

Soup of the day

• Make a quick Cold Avocado Soup. Puree 2 ripe avocadoes, add in ½ cup of Jalna Greek Style Natural Yoghourt or BioDynamic Organic Yoghourt, squeeze of lemon juice, 1-2 teaspoons of wasabi and 250mls of Vitalize Vitamin+ drink , along with crushed ice for a delicious soup. You can also add stock for a thinner consistency, if you prefer.
  
  
• Alternatively, stir through cooked crab meat and prawns for a chilled avocado seafood soup.

Fruit cocktails

• Chop up whatever fruit is in season, add crushed ice and a glass of Jalna Yoghourt On The Go, plus a dollop of any Jalna Yoghourt to make your own fruit mocktail
  
  
• Try Jalna Fat Free Berry Fruit Yoghourt as the base, blueberries, raspberries, strawberries (if fresh are not in season, use the frozen ones) and Wildberry Yoghourt On The Go.
  
  
  Or for a family favourite, blend Jalna Strawberry Yoghourt On The Go, Jalna Strawberry Yoghourt (your choice of Low Fat or Premium Creamy), kiwi fruit (rich in vitamin C) and chopped strawberries.
  
  
• With mangoes in season, dice and blend with Jalna Vitalize Immune+ drink and a good dollop of Jalna Premium Honey Vanilla Creamy Yoghourt.
  
  

• And for something for the adults-only, blend two small bananas, 1/3 cup Bacardi rum, two 250ml bottles of Jalna Strawberry Yoghourt On The Go, ice and serve with fresh mint sprig – perfect Banana Colada for two.

Exercise helps too

You know calcium is good for your bones, and dairy foods – like Jalna Yoghourt and Yoghourt On The Go - are a great source, but did you know that weight-bearing exercise helps too?

Here’s some things you can try at home to help build strong bones, whether you are a man or a woman:

• Get into gardening. Spreading mulch, lifting pots and potting mix, carrying plants and a bit of manual labour on a regular basis will not only improve your garden, but also build up your strength. But try to do a little, often, rather than a back-breaking full day of work that you’ll regret for the next two weeks.
  
  
• Write letters. Email may be faster, but everyone likes to receive letters. Walking to the post box regularly helps your fitness levels.
  
  
• OK, so it may seem like domestic drudgery, but hanging out the washing, vacuuming, sweeping and dusting involve bending, stretching and lifting and improve your flexibility too. Plus it’s much cheaper than a gym membership.
  
  
• Forget the car, walk to the shops. The men can carry home their six pack, women can carry whatever takes their fancy. It’s the load bearing that counts.
  
  
• Or take the dog for regular walks, you’ll both benefit.

So, start lifting that load and enjoying Jalna Yoghourt On The Go or Vitalize drink – your bones will thank you for it!