Even though berries are tiny, they pack a powerful punch when it comes to your bones. Their beautiful reds, blues, blacks, and purples tell you that they are full of natural antioxidants. Yet they have such a short shelf-life.

There is a trick keeping your berries mold free.

Before I go into keeping your berries mold free….

You know by now that your cells are constantly under attack from free radicals. These “oxidants” are waste products that result when your cells do their important work. But free radicals are also produced when you’re exposed to stress, sun, pollution, chemicals, alcohol, processed foods, and cigarette smoke.

Antioxidants

Your body naturally produces a supply of antioxidants to neutralize these free radicals.  But when your body can’t keep up, damage from free radicals builds up.

It can break down healthy cells, and damage DNA, proteins, and fats.  Eventually this damage can lead to poor immunity, increased aging, and chronic diseases like heart disease, cancer, and even osteoporosis.

To boost your body’s natural supply of antioxidants it’s important to eat antioxidant-rich foods like berries.  Antioxidants from berries help absorb free radicals and knock them out of commission.

That can help protect bones from osteoporosis. ^[1]

In one animal study, blueberry powder fed to rats helped prevent bone loss. The researchers believe that polyphenols – a type of antioxidant in berries – help slow the rate of bone turnover, saving bone.

Berries can help women, too.

Research shows that berries protect bones from oxidative stress even in smokers who have a lot of free radical damage that leads to bone loss. In one study researchers worked with a group of post-menopausal smokers.

They divided the smokers into three groups. Every day, one group ate 64 grams (about ½ cup) of blueberries, and another group ate 45 grams of blackberries. The third group didn’t eat any berries.

After nine months, the smokers who ate no berries saw their bone mineral density drop significantly more than the smokers who ate the berries. In other words, the berries protected bone mineral density from free radical damage even in smokers.

Berries are also high in vitamin C

Without enough vitamin C your body makes more osteoclasts, the cells that break down bone. At the same time it slows down the growth of osteoblasts, the cells that form new healthy bone.

That means that low vitamin C levels can lead to fractures.  Studies show that older patients who break bones have significantly lower levels of vitamin C.

Adding bone-loving berries to my oatmeal,  smoothies, yogurt, and salads keeps my Skelly happy.  And of course, they’re great all by themselves for a sweet treat.

But here’s the thing.  Berries are very perishable.  Have you ever purchased a pint of mouthwatering local raspberries, strawberries, blueberries, or blackberries to find them growing mold the next day? Total bummer!

Here’s a simple tip to protect your berries from getting moldy that works like a charm.

Give your berries a vinegar bath

The vinegar kills any mold spores and other bacteria that may linger on the surface of the berries.

You’ll need:

• 1 Tablespoon organic apple cider vinegar
• 10 Tablespoons filtered water
• Fresh berries

Add the vinegar and water to a large bowl.

Place your berry beauties in the mixture and swirl them around gently.

Drain the berries thoroughly. You don't even have to rinse them because the vinegar bath is so diluted that you can't taste it.

Place your "bathed" berries in the fridge in a covered container.

Raspberries will last a week or more – really!

Strawberries last almost two weeks without getting moldy and soft.

One last thing.

Buy organic berries.

Strawberries in particular are heavily sprayed with pesticides and are listed on the Dirty Dozen List you can find here: Dirty Dozen.

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^[1] Dietary Polyphenols, Berries, and Age-Related Bone Loss: A Review Based on Human, Animal, and Cell Studies

The post Berries Love Your Bones appeared first on Food For Healthy Bones.

Even though berries are tiny, they pack a powerful punch when it comes to your bones.  Their beautiful reds, blues, blacks, and purples tell you that they are full of natural antioxidants.  Yet they have such a short shelf-life.

There is a trick keeping your berries mold free.

Before I go into keeping your berries mold free....

You know by now that your cells are constantly under attack from free radicals. These “oxidants” are waste products that result when your cells do their important work.  But free radicals are also produced when you’re exposed to stress, sun, pollution, chemicals, alcohol, processed foods, and cigarette smoke.

Antioxidants

Your body naturally produces a supply of antioxidants to neutralize these free radicals.  But when your body can’t keep up, damage from free radicals builds up. It can break down healthy cells, and damage DNA, proteins, and fats.  Eventually this damage can lead to poor immunity, increased aging, and chronic diseases like heart disease, cancer, and even osteoporosis.

To boost your body’s natural supply of antioxidants it’s important to eat antioxidant-rich foods like berries.  Antioxidants from berries help absorb free radicals and knock them out of commission.

That can help protect bones from osteoporosis.

In one animal study, blueberry powder fed to rats helped prevent bone loss. The researchers believe that polyphenols – a type of antioxidant in berries – help slow the rate of bone turnover, saving bone.

Berries can help women, too.

Research shows that berries protect bones from oxidative stress even in smokers who have a lot of free radical damage that leads to bone loss.  In one study researchers worked with a group of post-menopausal smokers.

They divided the smokers into three groups. Every day, one group ate 64 grams (about ½ cup) of blueberries, and another group ate 45 grams of blackberries.  The third group didn’t eat any berries.

After nine months, the smokers who ate no berries saw their bone mineral density drop significantly more than the smokers who ate the berries. In other words, the berries protected bone mineral density from free radical damage even in smokers.

Berries are also high in vitamin C

Without enough vitamin C your body makes more osteoclasts, the cells that break down bone. At the same time it slows down the growth of osteoblasts, the cells that form new healthy bone.

That means that low vitamin C levels can lead to fractures.  Studies show that older patients who break bones have significantly lower levels of vitamin C.

Adding bone-loving berries to my oatmeal,  smoothies, yogurt, and salads keeps my Skelly happy.  And of course, they’re great all by themselves for a sweet treat.

But here’s the thing.  Berries are very perishable.  Have you ever purchased a pint of mouthwatering local raspberries, strawberries, blueberries, or blackberries to find them growing mold the next day? Total bummer!

Here’s a simple tip to protect your berries from getting moldy that works like a charm;

Give your berries a vinegar bath

The vinegar kills any mold spores and other bacteria that may linger on the surface of the berries.

You’ll need:

• 1 Tablespoon organic apple cider vinegar
• 10 Tablespoons filtered water
• Fresh berries

Add the vinegar and water to a large bowl.

Place your berry beauties in the mixture and swirl them around gently.

Drain the berries thoroughly.  You don’t even have to rinse them because the vinegar bath is so diluted that you can’t taste it.

Place your "bathed" berries in the fridge in a covered container.

Raspberries will last a week or more – really!

Strawberries last almost two weeks without getting moldy and soft.

One last thing.

Please buy organic berries.

Strawberries in particular are heavily sprayed with pesticides and are listed on the Dirty Dozen List you can find here: Dirty Dozen.

Lastly, please tell me.....

What is your biggest challenge when it comes to feeding your bones.
Click HERE.

I have a gift for you on the other side.
A video I made with Skelly..."What's In My Bones Pantry".
We had fun such making it and you may be surprised!!

From my bones to yours,

Irma

[magicactionbox id="4866"]

• Devareddy L, Hooshmand S, Collins JK, et al. “Blueberry prevents bone loss in ovariectomized rat model of postmenopausal osteoporosis.” J Nutr Biochem. 2008 Mar 5.
• Lydia Kaume et al. “Antioxidant-rich berries exert modest bone protective effects in postmenopausal smokers.” FASEB J. April 2012 26 (Meeting Abstract Supplement) 1033.14
• Falch. 1998. "Low levels of serum ascorbic acid in elderly patients with hip fracture." Scand J Clin Lab Invest May 58(3): 225-8
• Photo credits: #1 blueberrycouncil.org #3 raspberries.us #4 authenticselfwellness.com

The post Berries and Bones appeared first on Food For Healthy Bones.

Healthy teeth and healthy bones go together naturally. Have you noticed Skelly’s pearly whites? Dazzling!

Teeth aren’t bones but they have lots in common. Both are hard, white and full of calcium.

If you have osteoporosis, you may have a higher risk of losing your teeth. When your jawbone becomes less dense, teeth can loosen. In fact, women with osteoporosis tend to have fewer teeth than women with normal bone density.

Fortunately, some of the same foods that make your bones strong also make your teeth strong. Here are a few bone-healthy foods that also protect your teeth.

1. Grass-fed Cheese. Vitamin K2 from grass-fed dairy helps increase production of osteocalcin in the cells that build bones (osteoblasts). It also inhibits production of cells that break down bone (osteoclasts).

Cheese is also rich in calcium and vitamin D, both essential for bones and teeth. But cheese also has the milk protein casein that helps build up tooth enamel.

2. Sardines. I always say eat bones for your bones. That’s why I love sardines. Three ounces of canned sardines give you almost as much calcium as a cup of milk.

These tiny fish also have a big supply of vitamin D. That’s also key for your teeth. Vitamin D boosts your immune system to keep mucosal tissues in your mouth healthy. It may also support remineralization of your tooth enamel.

3. Bone Broth. As chicken bones simmer in the pot for hours they release collagen, the material that helps keep your bones flexible. They also release minerals that go into building up your teeth. These include phosphorus, an important mineral that protects your tooth enamel. Other good sources of phosphorus include grass-fed beef and fatty fish like wild-caught salmon. Click here for my Bone Broth recipe.

4. Berries. Their beautiful reds, blues, blacks, and purples tell you that berries are full of natural antioxidants. Studies show that blueberries protect bone mineral density from free radical damage.[i] Berries like cranberries also help prevent pathogens from attaching to teeth and damaging them. Please read my BLOG how to prevent berries from getting moldy.

5. Kiwi fruit. Vitamin C helps new osteoblasts form to build new bone. It also impedes the destruction of bone by osteoclasts.

But vitamin C also helps build the collagen network in your gums. It helps prevent gum infections and prevent periodontal disease. Kiwi a great source of vitamin C. So are berries, citrus fruits, bell peppers, dark leafy greens, broccoli, and papayas.

6. Chocolate. Without enough magnesium, bone nutrients like calcium and vitamin D can’t do their jobs. Cacao provides your body with the magnesium needed to convert vitamin D into its active form. If it’s not activated it can’t turn on your body’s calcium absorption.[ii] Cacao is also good for your teeth. It helps reduce gum inflammation and prevents tooth erosion and decay. Nibbling a piece of dark chocolate may protect your teeth. Just make sure it’s doesn’t have a lot of sugar in it. Aim for 70% raw cacao in your chocolate.

7. Green tea. Research shows green tea helps improve bone health in post-menopausal women.[iii] It also has anti-inflammatory powers that support your teeth and gums. It makes your mouth more alkaline, freshens your breath, and slows the growth of cavity-causing bacteria.

8. Sesame Seeds. These tiny seeds are rich in calcium. That’s why I love tahini, the paste made from grinding sesame seeds. I use tahini on wraps, in veggie dips, and in salad dressings. But sesame seeds also keep teeth healthy. They help dissolve the plaque that builds up on tooth enamel.

How would you like to take a break from the speed of your life and Rebound?

Rest – Restore – Rejuvenate

Our Sacred Sanctuary is now open

* Is your body and soul craving the brilliance and inspiration from nature?

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* Are your challenged with your health; your bones, your energy and your just don’t know what to eat?

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For more details please bring your bones and click ---> RETREAT

****************

My question for you.

When it comes to choosing the right foods to optimize your bone health, what is the single biggest challenge, frustration or problem you’ve been struggling with?

Please let me know so I can write content that meets your needs.

Plus I have wonderful alkaline salad dressing waiting for you on the other side to thank you for your time 🙂.

Click here to share your challenges ----> HERE

From my bones to yours,

Irma

[magicactionbox id="4688"]

[i] Lydia Kaume et al. “Antioxidant-rich berries exert modest bone protective effects in postmenopausal smokers.” FASEB J. April 2012 26 (Meeting Abstract Supplement) 1033.14

[ii] Saggese, G. Bertelloni, S. Baroncelli, G. I. Federico, G. Calisti, L. Fusaro, C. “Bone demineralization and impaired mineral metabolism in insulin-dependent diabetes mellitus. A possible role of magnesium deficiency.” Helv Paediatr Acta. 1989 Jun; 43 (5-6): 405-14.

[iii] Shen Cl et al, “Effect of green tea and Tai Chi on bone health in postmenopausal osteopenic women: a 6-month randomized placebo-controlled trial.” Osteoporos Int. 2012 May;23(5):1541-52.

The post Loose Teeth - Weak BONES? appeared first on Food For Healthy Bones.

Even though berries are tiny, they pack a powerful punch when it comes to your bones.  Their beautiful reds, blues, blacks, and purples tell you that they are full of natural antioxidants.

Keeping these precious gems mold free

You know by now that your cells are constantly under attack from free radicals. These “oxidants” are waste products that result when your cells do their important work.  But free radicals are also produced when you’re exposed to stress, sun, pollution, chemicals, alcohol, processed foods, and cigarette smoke.

Antioxidants

Your body naturally produces a supply of antioxidants to neutralize these free radicals.  But when your body can’t keep up, damage from free radicals builds up. It can break down healthy cells, and damage DNA, proteins, and fats.  Eventually this damage can lead to poor immunity, increased aging, and chronic diseases like heart disease, cancer, and even osteoporosis.

To boost your body’s natural supply of antioxidants it’s important to eat antioxidant-rich foods like berries.  Antioxidants from berries help absorb free radicals and knock them out of commission.

That can help protect bones from osteoporosis.

In one animal study, blueberry powder fed to rats helped prevent bone loss.  The researchers believe that polyphenols – a type of antioxidant in berries – help slow the rate of bone turnover, saving the bone.

Berries can help women, too.

Research shows that berries protect bones from oxidative stress even in smokers who have a lot of free radical damage that leads to bone loss.  In one study researchers worked with a group of post-menopausal smokers.

They divided the smokers into three groups.  Every day, one group ate 45 grams (about ½ cup) of blueberries, and another group ate 45 grams of blackberries.  The third group didn’t eat any berries.

After nine months, the smokers who ate no berries saw their bone mineral density drop significantly more than the smokers who ate the berries.  In other words, the berries protected bone mineral density from free radical damage even in smokers.

Berries are also high in vitamin C

Without enough vitamin C your body makes more osteoclasts, the cells that break down bone. At the same time it slows down the growth of osteoblasts, the cells that form new healthy bone.

That means that low vitamin C levels can lead to fractures.  Studies show that older patients who break bones have significantly lower levels of vitamin C.

I love to add bone-loving berries to my smoothies, yogurt, and salads.  And of course, they’re great all by themselves for a sweet treat.

But here’s the thing.  Berries are very perishable.  Have you ever purchased a pint of mouthwatering local raspberries, strawberries, blueberries, or blackberries to find them growing mold the next day? Total bummer!

Protect Fresh Berries From Pesty Mold

Here’s a simple tip that works like a charm;

Give your berries a vinegar bath

The vinegar kills any mold spores and other bacteria that may linger on the surface of the berries.

You’ll need:

• 1 Tablespoon organic apple cider vinegar
• 10 Tablespoons filtered water
• Fresh berries

Add the vinegar and water to a large bowl.

Place your berry beauties in the mixture and swirl them around gently.

Drain the berries thoroughly.  You don’t even have to rinse them because the vinegar bath is so diluted that you can’t taste it.

Place your "bathed" berries in the fridge in a covered container.

Raspberries will last a week or more – really! Strawberries last almost two weeks without getting moldy and soft.

One last thing.  Please buy organic berries.  Strawberries in particular are heavily sprayed with pesticides and are listed on the Dirty Dozen List you can find here: Dirty Dozen.

Also try this thirst quenching summer beverage:

My question for you.

When it comes to choosing the right foods to optimize your bone health, what is the single biggest challenge, frustration or problem you’ve been struggling with?

Please let me know so I can write content that meets your needs.

Plus I have wonderful alkaline salad dressing waiting for you on the other side to thank you for your time 🙂.

Click here to share your challenges ----> HERE

From my bones to yours,

Irma

[magicactionbox id="4866"]

• Devareddy L, Hooshmand S, Collins JK, et al. “Blueberry prevents bone loss in ovariectomized rat model of postmenopausal osteoporosis.” J Nutr Biochem. 2008 Mar 5.
• Lydia Kaume et al. “Antioxidant-rich berries exert modest bone protective effects in postmenopausal smokers.” FASEB J. April 2012 26 (Meeting Abstract Supplement) 1033.14
• Falch. 1998. "Low levels of serum ascorbic acid in elderly patients with hip fracture." Scand J Clin Lab Invest May 58(3): 225-8
• Photo credits: #1 blueberrycouncil.org #3 raspberries.us #4 authenticselfwellness.com

The post Berries Build Bones appeared first on Food For Healthy Bones.

Keeping them fresh - What about the mold that grows so quickly?

Have you ever purchased a pint of those mouthwatering local raspberries, strawberries, blueberries, blackberries to find them growing mold the next day? Total bummer!

Quoting Dr. Andrew Weill "blueberries provide lots of antioxidant compounds that are good for our general health.  A study suggests that they may help strengthen bones too.  An animal study funded by the U.S. Department of Agriculture has shown that baby rats fed foods containing 10 percent freeze-dried blueberry powder developed significantly more bone mass than baby rats who didn't get blueberry power in their food."

If you follow Dr. Joel Fuhrman's ANDI score:

Aggregate Nutrient Density Index, ANDI brings to life the H = N/C health equation or

Health = Nutrient divided by Calories.  This formula brings awareness to the micronutrient density of your diet vs. simply counting calories.   The ANDI Nutrient Score is a rating system based on 0-1000 adding up most of the vitamins and minerals they deliver for each calorie consumed.  Within the fruit selection BERRIES have the highest ANDI score.

Here's a simple tip that works like a charm; give them a vinegar bath.

Recipe:  Ingredients

1 Tablespoon Organic Apple Cider Vinegar

10 Tablespoons filtered water

Fresh berries

• Prepare the mixture in a large bowl.
• Place your berry beauties in the mixture and swirl around.
• Drain, rinse; although not necessary to rinse as the mixture is so diluted that you can't taste the vinegar.
• Place your washed berries in the fridge in a covered container.

The vinegar kills any mold spores and other bacteria that may linger on the surface of the berries.

Raspberries will last a week or more - really.

Strawberries go almost two weeks without getting moldy and soft.

Buy organic berries.  Strawberries in particular are heavily sprayed with pesticides and are listed on the Dirty Dozen List you can find here:  Dirty Dozen.

Your comments inspire me!

Can you help me spread the word?  Please share with friends/family, retweet, repost on your Facebook page using the easy share links on the side or the bottom of this post

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Kindly LIKE my Facebook community for more regular healthy bone posts,

From my delicious bones to yours,

Irma

The post Your Bones: Brilliant Berries and Pesty Mold appeared first on Food For Healthy Bones.