Why Daily Habits Matter for Bone Health

Bone health isn’t just about avoiding fractures later in life—it’s about energy, mobility, and quality of life today. I learned this the hard way years ago, when I started paying closer attention to how my daily choices added up. Some mornings I’d rush through breakfast, grab coffee, and feel depleted by noon. On other days, when I slowed down, hydrated, and actually ate those veggies my body had been asking for, I noticed a clear difference—not just in energy but in how strong I felt from the inside out.

The truth is, our bones respond to the little things we do every single day. The foods we eat, the way we move, and even how we breathe before a meal all play a part. That’s why I started gathering small, realistic practices that actually fit into daily life. Below are eight simple tips for bone health that I use myself—and that you can start adding into your routine right away.

1. Start Your Day with Lemon Water

A simple habit like drinking the juice of one lemon in warm water each morning can set the tone for your day. Lemon water has an alkalizing effect in the body, which supports overall balance and reduces the acid load that contributes to calcium loss. Hydration is also essential for bone and joint health, and beginning your day with water helps your body function optimally. I often think of it as a reset button—light, cleansing, and energizing. If you want stronger bones, start by supporting your system from the moment you wake up.

2. Load Up on Vegetables

Vegetables, especially dark leafy greens like kale and collards, are essential for bone strength. Aim for at least seven servings daily, whether you eat them slowly at meals or blend them into a nutrient-packed green drink. Greens provide calcium, magnesium, and a host of other minerals that build and protect bone density. Variety is also key; mixing colors ensures you’re getting a broad spectrum of nutrients. Each bite you take is like a small deposit into your bone health savings account.

3. Reduce Refined Sugar

Sugar may taste sweet, but its effect on bone health is anything but. High sugar intake increases acidity in the body and causes calcium to leach from bones and teeth. Refined sugar also spikes insulin and creates inflammation, both of which contribute to bone loss over time. Fresh fruits and vegetables already provide the natural sugars your body needs without the harmful effects. By cutting back on refined sugar, you’re giving your bones a chance to stay strong and supported.

4. Pass on the Bread Basket

Bread may be comforting, but it’s a simple carbohydrate that quickly turns to sugar in the body. Like refined sugar, it creates acidity and contributes to calcium loss over time. This one was always a personal challenge for me, but skipping the bread basket has a noticeable effect on energy, digestion, and long-term bone health. Choosing fiber-rich vegetables or whole grains in moderation provides better support. Stronger bones sometimes require saying no to the foods that weaken them.

5. Rethink Animal Protein Portions

Animal protein, especially when consumed in large portions, can be acidic and contribute to calcium leaching from bones. That doesn’t mean you need to eliminate it entirely—just reframe it. Use protein as the side dish and let vegetables take center stage on your plate. Balance is key, and mindful portions protect your bone health without depriving you of variety.

6. Slow Down Before Meals

Good digestion supports good nutrition, and that starts before the first bite. Take a few deep, calming breaths before eating to bring blood flow to your digestive system and signal your body that it’s time to absorb nourishment. When we rush meals or multitask, our bodies shift into stress mode, making digestion less effective. Elevated cortisol and insulin from stress also encourage weight gain and poor nutrient absorption. By slowing down, you not only enjoy your meal more—you also give your bones the best chance to benefit from the food you’re eating.

7. Chew Your Food Well

Chewing is an underrated step in digestion, but it makes a big difference in nutrient absorption. Carbohydrates, in particular, need to be broken down in the mouth, and thorough chewing gives your digestive system a head start. Try chewing each bite at least 10 times before swallowing—you’ll be surprised how flavors deepen and satiety increases. This small act helps your body make the most of the calcium and minerals in your meals. Think of your teeth as the first tools for better bone health.

8. Practice Balance and Weight-Bearing Exercise

Strong bones depend on more than just food; they also need movement and resistance. Simple exercises like balancing on one leg or using light hand weights can improve bone density and stability. Try standing with one foot raised while doing arm curls or overhead presses with small dumbbells to challenge your body. If balance is tricky, use a wall for support and gradually build strength over time. These daily practices may seem simple, but they create long-term resilience for both bones and muscles.

When you are ready to move forward with your exercise find a local Onero weight lifting program. Studies confirm Onero builds bones.

Building Stronger Bones Every Day

Bone health is not a quick fix but a collection of small, intentional choices. From starting your day with lemon water to moving your body with weight-bearing exercise, each habit strengthens your foundation. These tips for bone health are easy to integrate into daily life, and over time they reduce the risk of osteoporosis and other bone-related issues. Better bone health is achievable—and it starts with the next choice you make.

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Understanding Osteoporosis Through Emma's Experience

Osteoporosis can be a complex and challenging condition. That's why I’m eager to share a video from my channel featuring R. Keith McCormick, DC, where we dive into a case study of Emma, focusing on her journey with low TSH, menopause difficulties, and digestive issues. This case study offers valuable insights into the nuances of bone health.

What We Learned from Emma's Story

In our discussion, we cover several key aspects:

• Emma’s Background: We start by introducing Emma’s case, discussing the role of anabolic drugs in improving bone density.
• Understanding Bone Density: Here, we talk about the importance of follow-up treatments after anabolic therapy and delve into the technicalities of measuring bone density, especially in the hip neck.
• Testing and Medication: This part includes a fascinating discussion about a Columbia University Medical Center study on depression, SSRIs, and their impact on bone density. We also explore how blood tests can reveal bone activity and quality, along with the use of bioidentical hormones for osteoporosis.
• Personal Protocol and Gluten Sensitivity: Dr. McCormick shares his personal medication protocol for osteoporosis and discusses gluten sensitivity and testing methods.
• Q&A Session: We conclude with a Q&A session, where we answer various questions from participants, including those about medication use and testing methods.

Key Takeaways

This comprehensive case study with Dr. McCormick sheds light on the complexities of osteoporosis. We discuss how nutrition plays a significant role in bone health and the importance of personalized strategies for managing bone loss.

Conclusion

Emma's story is a beacon of hope and clarity for those navigating the complexities of osteoporosis. It highlights the need for thorough understanding and personalized care in managing this condition.

I encourage you to watch the full video on my channel for a deeper understanding and subscribe for more insightful conversations about bone health.

For more resources on bone health, visit my website at wordpress-771446-5103601.cloudwaysapps.com.

The post Osteoporosis Insights: Emma’s Case Study and Health Journey appeared first on Food For Healthy Bones.

The 3D Shaper Technology emerges as a game-changing solution to combat the silent yet debilitating threat of osteoporosis, a bone disease that has long been a significant concern for millions worldwide. Accurate diagnosis and monitoring of bone health have been paramount in combating this condition.

3D Shaper views the hip only. Not the spine.

This chronic condition weakens bones over time, making them fragile and susceptible to fractures. The consequences of osteoporosis can be severe, leading to a diminished quality of life, increased risk of disability, and substantial healthcare costs. Early detection and effective management are crucial in mitigating the impact of this disease. Enter the 3D Shaper Technology, a revolutionary advancement that promises to transform the way we approach osteoporosis diagnosis and treatment.

3D Shaper Technology, A Groundbreaking Innovation

Developed by 3D Shaper Medical, a Barcelona-based company, this cutting-edge technology takes the standard 2D DEXA scan and recreates the hip bone in a remarkable 3D representation. This groundbreaking approach enables the extraction of valuable information about the cortical (hard outer shell) and trabecular (soft inner surface) compartments of the bone – aspects often overlooked by traditional DEXA scans.

By leveraging advanced imaging techniques and statistical models, the 3D Shaper Technology can morph a generic template to create a patient-specific 3D model of the hip bone. This process involves registering the template against the patient's 2D DEXA scan and adjusting its parameters until a perfect alignment is achieved, resulting in an accurate 3D representation. With this innovative technology, healthcare professionals gain unprecedented insights into the intricate details of bone structure and density distribution.

Tailoring Treatment Plans for Optimal Bone Health

The 3D Shaper Technology offers a fast, safe, and cost-effective method for assessing bone density and visualizing local changes in the cortical and trabecular compartments, addressing the limitations of DEXA alone. By providing a detailed analysis of the bone's individual compartments, it empowers healthcare professionals to tailor treatment plans and medication choices to each patient's unique needs. This personalized approach is particularly crucial when considering powerful osteoporosis medications, ensuring the most effective treatment is prescribed from the outset.

Cortical and Trabecular compartments

The ability to assess the cortical and trabecular compartments independently allows for a more nuanced understanding of bone health. Clinicians can identify local fragilities or discrepancies between the two compartments that may have been overlooked by conventional DEXA scans. Armed with this knowledge, they can make informed decisions about the appropriate course of action, whether it involves initiating treatment with a specific medication or adjusting an existing regimen.

Advanced Bone Health Monitoring with 3D Shape

One of the key advantages of this technology lies in its ability to monitor treatment progress with enhanced accuracy. While DEXA scans may show minimal changes in bone mineral density, the 3D Shaper can detect significant improvements or declines in the cortical and trabecular compartments – invaluable insights that can inform decisions to adjust or continue a treatment regimen. Moreover, the 3D Shaper Technology has proven its versatility in assessing the impact of various diseases and medications on bone health.

From chronic kidney disease to breast cancer treatments, this innovative tool offers a comprehensive understanding of how these conditions and therapies affect the intricate components of bone structure. By separating the cortical and trabecular compartments, clinicians can identify specific areas of concern and tailor interventions accordingly, maximizing treatment efficacy and minimizing potential side effects.

A New Era in Osteoporosis Care

While the 3D Shaper Technology is still in its early stages of adoption in the United States, its potential to revolutionize osteoporosis diagnosis and management is undeniable. As more healthcare facilities embrace this cutting-edge solution, patients will benefit from personalized care, tailored treatment plans, and a newfound hope in the battle against this debilitating condition.

The technology's ability to provide individualized assessments and precise monitoring empowers healthcare professionals to make well-informed decisions, ultimately improving patient outcomes. In the words of Irma Jennings, an osteoporosis patient navigator who presented the 3D Shaper Technology, "This is important to get out there." Indeed, the future of osteoporosis care has taken a remarkable stride forward, and the 3D Shaper Technology stands as a beacon of hope for millions seeking a better understanding and more effective management of this complex disease.

The post 3D Shaper Technology, An Innovative Approach To Bone Analysis appeared first on Food For Healthy Bones.

In our recent webinar, Dr. Mike Lewiecki, an esteemed osteoporosis expert, shared his insights on bone health, directly addressing queries from Irma Jennings' community. This blog post provides a comprehensive recap of the webinar, reflecting the crucial points discussed by Dr. Lewiecki in a straightforward and informative manner.

The Importance of Accurate Bone Health Information

Before diving into the specific topics discussed, it's essential to acknowledge the importance of disseminating accurate and up-to-date information about osteoporosis and bone health. Osteoporosis, often a silent condition until a fracture occurs, affects millions worldwide and has significant health and quality of life implications. With evolving research and treatment options, staying informed through expert insights like those from Dr. Lewiecki is crucial for patients, healthcare providers, and caregivers. This session aimed to bridge knowledge gaps, debunk common myths, and provide clarity on modern approaches to managing and treating osteoporosis.

Understanding DXA and Bone Density Testing

Dr. Lewiecki emphasized the significance of DXA scans as the gold standard in bone density measurement, while acknowledging the emergence of new technologies like Echolight. He pointed out that DXA is especially accurate in determining bone strength, but in older adults, spine density readings might be misleading due to arthritis. The webinar also touched upon the potential of Echolight, an ultrasound technology, which is still in early stages of correlation with DXA results, highlighting the need for further research in this area.

Evaluating Fracture Risk

A key focus of the discussion was on the assessment of fracture risks. Dr. Lewiecki highlighted that previous fractures, particularly those occurring in adulthood, serve as strong indicators of future fracture risks, with unexplained height loss possibly signaling unnoticed spinal fractures. Additionally, the FRAX calculator's role in estimating the 10-year probability of major osteoporotic and hip fractures based on individual clinical risk factors was discussed, noting its integration into many DEXA machines.

Navigating Osteoporosis Medications

The session delved into the use of osteoporosis medications. Dr. Lewiecki described the benefits of anabolic drugs like Forteo, Tymlos, and Evenity for patients at high fracture risk, followed by the recommendation of anti-resorptives like Prolia or Reclast. A critical aspect addressed was the bone density loss associated with transitioning from prolonged Prolia use to other drugs. Another point of discussion was the unique feature of bisphosphonates like Fosamax, which offer the possibility of "drug holidays" after long-term use, a benefit not shared by other osteoporosis medications.

Additional Considerations in Bone Health

Throughout the webinar, Dr. Lewiecki stressed the importance of maintaining adequate calcium and vitamin D intake while undergoing osteoporosis treatment, suggesting a target vitamin D level of 30-50 ng/mL. He also discussed the role of hormone therapy in alleviating menopausal symptoms, cautioning that its dosage might not be sufficient for bone protection, thus recommending monitoring bone turnover markers. Lastly, the link between diabetes and an increased fracture risk was examined, indicating the potential need for more aggressive osteoporosis management in diabetic patients.

About Dr. Michael Lewiecki, MD

Dr. Michael Lewiecki, MD, a leading osteoporosis expert and director at New Mexico Clinical Research & Osteoporosis Center and Bone Health ECHO at the University of New Mexico, engages audiences with his accessible approach to complex medication questions. With vast experience in osteoporosis, metabolic bone diseases, and bone density studies, he has contributed to over 350 publications and has been a principal investigator in numerous clinical trials. Dr. Lewiecki is recognized globally for his work, holding past presidencies in major societies and receiving prestigious awards like the ISCD Global Leadership and Lawrence G. Raisz Memorial Lecture Awards.

Gaining Clarity on Bone Health

This post aims to clearly convey the insights shared by Dr. Mike Lewiecki in our recent webinar. By presenting the topics in a factual and accessible format, we hope to empower our readers with valuable knowledge, assisting them in making informed decisions about their bone health and osteoporosis treatment.

The post Osteoporosis Myths & Treatments Debunked Q&A with Dr Mike Lewiecki + FRAX 101 appeared first on Food For Healthy Bones.

Insights into Bone Density Testing

Bone health is a critical aspect of our overall well-being, and DEXA scans are at the forefront of assessing it accurately. In a special video on my channel, alongside Dr. Keith McCormick, we delve into everything you need to know about DEXA scans – from their importance in diagnosing osteoporosis to common pitfalls you should be aware of.

Deep Dive into DEXA Scan Dynamics

Our webinar covers a range of topics to give you a complete picture:

• DEXA Scan Basics: We start by breaking down DEXA printouts and the significance of T-scores in bone health assessment.
• Avoiding Common DEXA Errors: We discuss often overlooked aspects such as calibration, positioning, and how crucial patient preparation is for accurate results.
• Interpreting DEXA Results: This segment is about understanding the fine details of your DEXA scan results, including patient-specific concerns like compression fractures.
• X-ray Imaging Mastery: We get into the technical side, focusing on X-ray imaging techniques, particularly lumbar spine positioning.
• Interactive Q&A Session: The webinar concludes with a focus on the importance of skilled technicians and answers to audience questions.

Why This Matters

This video is essential for anyone seeking a deeper understanding of bone density testing. It’s not just about the numbers; it’s about comprehending what they mean for your bone health journey.

Wrapping Up

DEXA scans are more than just a diagnostic tool; they are a window into the health of your bones. I hope this video gives you the knowledge and confidence to navigate your bone health more effectively.

Feel free to watch the full video on my channel for a comprehensive understanding, and subscribe for the latest insights on bone health. If you want personalized advice, book your complimentary 30-minute consultation with me by clicking this LINK.

Explore more about bone health on our website at wordpress-771446-5103601.cloudwaysapps.com.

The post Navigating the World of DEXA Scans for Better Bone Health appeared first on Food For Healthy Bones.

What Fractures Tell About Our Bones

Article Summary:

• Fractures can be a sign of poor bone health, even though they are a common occurrence.

 • Bones are living tissue that require a balance between resorption and formation to remain healthy.

 • Factors that can contribute to poor bone health include age, gender, genetics, nutrition, and lack of physical activity.

 • Osteoporosis is a common condition that can lead to weakened bones and an increased risk of fractures, particularly in older women.

 • Maintaining good bone health throughout life is important to prevent fractures and other bone-related problems.

 • Tips for maintaining good bone health include getting enough calcium and vitamin D, engaging in weight-bearing exercises, and avoiding smoking and excessive alcohol consumption.

 • Regular bone density screenings can help assess one's risk of fractures.

Trauma Fractures

Fractures and Bone Health. Trauma fractures result from the direct, physical impact of an event such as tumbling off a ladder, being injured in a car accident, or falling while playing pickleball.

Unlike osteoporosis-related fractures, trauma fractures are not necessarily associated with an underlying weakness in the bones. They occur because the bones cannot withstand the amount of force exerted on them by the trauma event. Doctors and patients need to determine whether or not the health of the bone was adding to the extent of the fracture.

The fact that trauma was involved does not necessarily mean the bone is healthy.

Bottom-line

if you have any fractures of significance, you should get a bone density test (DXA).

Of course, there are gray areas. Osteoporosis may predispose some individuals to fracture a bone with less trauma than would be expected. It's important to tease out the details of any activities or life events that result in a fracture and bone health issues. This information can influence medical decisions and life activities.

Stress Fractures

Stress fractures are generally classified in the trauma category because the repetitive pounding of an activity. For example, running causes physical stress that can produce hairline breaks over time. But a stress fracture can also be a red flag for low bone density or poor bone quality (TBS test). It’s one thing if a stress fracture occurs in a person who trains for and runs a marathon. There could be other problems if it happens after a long walk.

Not Always Visible

Stress fractures are not always visible on x-rays. An MRI or CT scan may be required for confirmation. Seek this type of assessment if it seems the area in question has not healed after three to four weeks. If you or someone in your life experiences repeated stress fractures (or a fracture that seems to be of questionable origin), consider getting an accurate bone density test (DXA) to investigate the problem further.

Insufficiency Fracture

Note: “Insufficiency fracture” is a term you may see in medical reports. These are only seen in severe bone cases. Sometimes referred to as a ‘subtype’ of stress fracture, insufficiency fractures can happen without any trauma. These fractures occur due to loss of trabecular (porous) bone, and they are “caused by normal or physiologic stress upon weakened bone.” In other words, the bone is so weak it can collapse due to the mere stress of body weight. Insufficiency fractures are seen only in extreme cases of osteoporosis or some other bone pathology.

Osteoporosis-Related Fractures

Different terms are used to identify fractures caused by or related to osteoporosis. This can be confusing when you’re talking to your doctor or doing online research!

The following is a list of a few names for osteoporosis-related fractures.

Please note that all these terms basically mean the same thing:

• Fragility fracture
• Minimal or low-trauma fracture
• Low-impact fracture
• Osteoporotic fracture
  

World Health Organization

The World Health Organization describes all osteoporosis-related fractures as “fracture[s] caused by injury that would be insufficient to fracture a normal bone.” So, even though the above labels differ, they each describe bone breaks that fall under an ‘osteoporosis-related fracture’.

In other words, these fractures occur with minimal or no trauma from a standing height or lower.

This means if you have osteoporosis, you can fracture a bone if you trip and fall onto the floor or the street. That’s a fall from a standing height, and when there is no underlying pathology, most people can fall that far without breaking a bone. (Although certainly there are instances when falling from a standing height can have significant impact, which is why it is important to ask a lot of questions about a fracture).

Fall Examples

For instance, if someone falls hard from a standing height and breaks their wrist, it does not necessarily mean their bones are significantly weak. However, if the bones shatter in pieces or if surgery is necessary it certainly is possible that poor bone health was part of the reason the bone fracture, get a bone density test.

When my patients are unclear about whether a recent fracture could be due to osteoporosis, I sometimes ask them, “If this had happened when you were twenty-five years old, do you think you would have fractured?” Answering “no” to that question is one indication that their fractures may not be due to a specific trauma event and that further investigation is needed.

Your Bones Must Carry You Through a Lifetime

There is so much to know regarding your bones. Diagnosis is paramount, and if you have sustained a significant fracture, you can help yourself by learning all you can from reputable sources.

There is no osteoporosis specialty and most doctors of any persuasion are not specialists. If you have not sustained a fracture and you are diagnosed with osteoporosis with a bone density test(DXA), consider yourself lucky. Learn all you can to see if your fracture risk is of concern.

Treatment

Most medical doctors tend to “treat” the bone density test, and recommend a bone medication without doing proper lab work. Alternative doctors may recommend a simple supplement program, but they too are not experts in reading bone density reports and ordering proper lab work.

In both instances, your bones were not fully evaluated.

The post Bone health and Fractures appeared first on Food For Healthy Bones.

Skelly and I spend a lot of time trying to get the word out about strong bones and how to feed them.  But a lot of women we meet don’t give their bones a second thought – until it’s too late.  

Some women are so worried about preventing cancer and heart disease that they can’t be bothered worrying about their bones. But here’s the thing… as a woman, you have a 50/50 chance of breaking a bone as you get older.  Those are pretty bad odds.

In fact, bone fractures are more common in women than heart attack, stroke, and breast cancer combined.   [1]

And supporting your bones is easier than you think. You can do something good for your bones at every meal.  

Let me give you just one example of a powerful bone food…

I’m talking about Prunes

Or as some people like to say, “dried plums.”

You see, as we get older, lower estrogen levels can lead to inflammation and oxidative stress.  Those can increase bone loss and fractures.  

Prunes Rich in Minerals

Vitamin K, phenolic compounds, and dietary fiber.  All of those can combat oxidative stress and inflammation. 

The proof was recently published in the journal Advances in Nutrition. [2]

Researchers took a look at 28 studies on both humans and animals. They found that women who ate about 10 prunes a day for one year improved their bone mineral density in the forearm and lower spine.  They also found that eating just 5 to 10 prunes every day for six months prevented loss of bone mineral density and decreased bone breakdown.

Prunes help reduce bone loss because they are so high in polyphenols.  These are powerful antioxidants. Other fruits are also rich in polyphenols including apples, blackberries, cherries, grapes, pears, pomegranates, raspberries, and strawberries. [3]

More Antioxidants Than Any Other Fruit

Prunes also give you a boost of a little-known bone mineral called boron.  It keeps bones from losing calcium and magnesium. It also helps your body produce and use vitamin D which is crucial for bone formation.  

And prunes of course have additional benefits for your colon and help keep you regular.  Studies show they improve your gut microbiota (bacteria) and may help reduce your risk for colon cancer.[4]

Low Glycemic Index

Now, if you worry about getting too much sugar from dried fruit, prunes are still a great choice.  One serving of about 60 grams or 6 prunes is only 29 on the glycemic index. [5]

Anything under 55 is considered low.  That means they won’t give you a sugar rush thanks to their high fiber content. Just make sure the prunes you buy have no added sugar.   

Skelly and I are always looking for easy ways to sneak some prunes into our day.  We like to chop up a few prunes and throw them on top of our morning oatmeal.  You could also add them to a bone-healthy green smoothie (make sure these are pitted prunes) or your yogurt.  Or just grab a few for an on-the-go snack.  

Osteoblasts - Bone Building Cell

Lastly: "Animal and cell studies suggest that dried plums and/or their extracts enhance bone formation and inhibit bone resorption through their actions on cell signaling pathways that influence osteoblast and osteoclast differentiation." [6]

From my bones to yours,

Irma Jennings INHC,

Your Holistic Bone Coach

^[1] J. A. Cauley et al. “Incidence of fractures compared to cardiovascular disease and breast cancer: the Women’s Health Initiative Observational Study” Osteoporos Int. 2008; 19(12): 1717–1723.

^[2] Janhavi et al, “The Role of Prunes in Modulating Inflammatory Pathways to Improve Bone Health in Postmenopausal Women,” Advances in Nutrition, 2022; nmab162, https://doi.org/10.1093/advances/nmab162

^[3] Jonny Bowden, “The 150 Healthiest Foods on Earth, Revised Edition: The Surprising, Unbiased Truth about What You Should Eat and Why.”

^[4] Texas A&M AgriLife. "Plum good health benefits." ScienceDaily. www.sciencedaily.com/releases/2015/09/150927120304.htm (accessed February 23, 2022).

^[5] What’s the Glycemic Index of Prunes? https://www.livestrong.com/article/415499-glycemic-index-of-prunes/ (accessed February 25, 2021).

[6] https://pubmed.ncbi.nlm.nih.gov/28422064/

Would you like more bone-loving recipes?

Below is the link to purchase my downloadable guide:

7 Day Meal Plan - Easy Cooking for Bone Health

With 27 bone-loving recipes, shopping lists, food plan, storage, soaking tips and so much more.

A fully-clickable download guide to help you navigate recipes and all the information in this guide.

The best $47 dollars you can spend on your bone.

Below my team created two prune recipes:

1 for vegetarians/ vegans and the other for animal protein eaters.

I'd appreciate giving these recipes a vote just below the description.

Print

Tantalizing Tempeh with Prunes

Prunes can help you prevent or delay bone loss.  You see, as we get older, lower estrogen levels can lead to inflammation and oxidative stress.  Those can increase bone loss and fractures.  

Prunes are rich in minerals, vitamin K, phenolic compounds, and dietary fiber.  All of those can combat oxidative stress and inflammation.

Course Main Course

Cuisine American

Diet Gluten Free, Vegan, Vegetarian

Keyword Gluten Free, Osteopenia, Osteoporosis, Vegan, Vegetarian

Prep Time 2 hours hours 30 minutes minutes

Cook Time 20 minutes minutes

Total Time 50 minutes minutes

Servings 4

Calories 119kcal

Equipment

• 1 Glass baking dish
• 1 High Speed Blender
• 1 Covered dish for the marinade

Ingredients

• 2 - 8 oz Tempeh organic packages

Marinade

• 1 cup water
• 8 prunes
• 1/4 cup molasses Black strap
• 2 Tbsp apple cider vinegar
• 1 Tbsp Dijon mustard
• 3 cloves garlic minced
• 1 tsp thyme dried
• 1/2 tsp ginger ground
• 1/2 tsp turmeric
• 1 tsp sea salt

Instructions

• Make the marinade by blending the water, molasses, prunes, vinegar, mustard, garlic and spices in a high speed blender.
• Marinate the tempeh in the refrigerator for at least 2 hours or overnight.
• Preheat the oven to 400 degrees F.
• Place the marinated tempeh into a glass baking dish.
• Bake at 400 degree F for 15-20 minutes

Notes

Cook Once - Eat Twice

 

The nutritional information is automatically calculated and can vary based on ingredients and products used.

Nutrition

Calories: 119kcal | Carbohydrates: 30g | Protein: 23g | Fat: 1g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 636mg | Potassium: 487mg | Fiber: 2g | Sugar: 23g | Vitamin A: 183IU | Vitamin C: 2mg | Vitamin K: 12µg | Calcium: 64mg | Iron: 1mg | Magnesium: 64mg | Phosphorus: 31mg | Selenium: 5µg | Zinc: 1mg

Print

Powerful Pork Chops with Prunes

Prunes can help you prevent or delay bone loss.  You see, as we get older, lower estrogen levels can lead to inflammation and oxidative stress.  Those can increase bone loss and fractures.  

Prunes are rich in minerals, vitamin K, phenolic compounds, and dietary fiber.  All of those can combat oxidative stress and inflammation.

Course Dinner, Main Course

Cuisine American

Diet Gluten Free

Keyword Gluten Free, Osteopenia, Osteoporosis, Pork Chops, Prunes

Prep Time 2 hours hours 30 minutes minutes

Cook Time 15 minutes minutes

Total Time 45 minutes minutes

Servings 4

Calories 326kcal

Equipment

• 1 Skillet
• 1 Meat Themometer
• 1 Covered Dish

Ingredients

• 4 pork chops Bone-in pastured pork chops about 6 oz each

Marinade

• 1 cup water
• 8 prunes roughly chopped
• 1/4 cup molasses
• 2 Tbsp apple cider vinegar
• 1 Tbsp Dijon mustard
• 3 cloves garlic minced
• 1 tsp sea salt
• 1/2 tsp black pepper ground
• 1 tsp thyme dried
• 1/2 tsp ginger ground
• 1/2 tsp turmeric

Instructions

Marinade

• Using a high speed blender, blend together the water, molasses, prunes, vinegar, mustard, garlic, and spices.

Pork Chops

• Marinate the pork chops in a covered dish in the refrigerator for at least 2 hours or overnight.
• Preheat the oven to 400 degrees F.
• Remove the pork from the marinade.
• Heat a skillet until hot.
• Place the pork chops in the skillet and sear on one side for 3-4 minutes.
• Place the skillet in the oven and bake.
• Chops will be done when a meat thermometer registers 140-145 degrees F.
• Start checking the meat at the 6 minute mark - recheck every minute ( best to use the thermometer on the side of the chop).
• Extra marinade: bring to a low boil, reduce and use as a dressing on the pork.

Notes

Cook Once - Eat Twice

 

The nutritional information is automatically calculated and can vary based on ingredients and products used.

Nutrition

Calories: 326kcal | Carbohydrates: 30g | Protein: 30g | Fat: 10g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 1g | Cholesterol: 90mg | Sodium: 700mg | Potassium: 988mg | Fiber: 2g | Sugar: 23g | Vitamin A: 190IU | Vitamin C: 2mg | Vitamin D: 1µg | Vitamin K: 12µg | Calcium: 74mg | Iron: 2mg | Magnesium: 99mg | Phosphorus: 333mg | Selenium: 50µg | Zinc: 2mg

The post Prunes For Your Bones appeared first on Food For Healthy Bones.

How do we support bone health and gut health? Here’s an easy way that only has 3 ingredients; sauerkraut. Let’s dive into this traditional food and all it’s healing qualities.

“Your gut is said to contain over 100 trillion microorganisms or “gut flora,” which is more than 10 times the total number of cells in your body [1]

Unpasteurized sauerkraut contains probiotics, which are beneficial bacteria that act as the first line of defense against toxins and harmful bacteria. They can also improve your digestion and overall health.[2, 3, 4]

Probiotics like those in sauerkraut can help improve the bacterial balance in your gut after it has been disturbed by the use of antibiotics. This can help reduce or prevent antibiotic-provoked diarrhea.[5, 6

Research also shows that probiotics help reduce gas, bloating, constipation, diarrhea, and symptoms linked to Crohn’s disease and ulcerative “colitis Probiotic supplements may contain anywhere from 1–50 billion colony-forming units (CFUs) per dose. In comparison, 1 gram of sauerkraut may contain 1,000–100 million CFUs.

Different probiotic strains may provide varying advantages. Thus, consuming a wide variety of strains may give you a broader range of health benefits.

In this regard, sauerkraut may have the advantage. Research has reported that one serving may contain up to 28 distinct bacterial strains.

Like most other fermented foods, sauerkraut contains a variety of enzymes, which help break down nutrients into smaller, more easily digestible molecules.”

- Healthline

3 Ingredients:

1. 1 head of organic cabbage (either green, purple or combination of green and purple)
2. 1 Tablespoon of kosher sea salt
3. 1 Quart glass ball jar with lid

Preparation:

1. Remove the outer layer of the cabbage but do not wash the cabbage
2. Slice in cabbage in half
3. Remove the core
4. Then thinly slice the two halves
5. Add your sea salt
6. Massage the sliced cabbage for about 10-15 minutes (until liquid comes out when you squeeze the sliced cabbage).
7. Pack into glass ball jar
8. Continue pushing down the cabbage allowing the liquid to rise to the top
9. When finished place the lid on the top but do no seal
10. Twice a day pack down the cabbage (morning and night)
11. 5-7 days you sauerkraut is finished
12. Place in the fridge and eat a tablespoon daily

Transcript:

00:00:00 This is Irma Jennings from food for Healthy Bones. And I’m here with my kitchen mate, Vicki Sarnoff. And of course, Skelly is here because Skelly is a skeleton that lives in us all. What we’re about to explain and show and demonstrate today is sauerkraut. And why does that matter? Because our gut health is the vital aspect of all health, bone health, heart health. Overall health is good health. Sauerkraut is a wonderful, probiotic and natural probiotic to support good health. Vicki is gonna tell us about it, the nuances of it.

00:00:34 And then we’re going show you how to make it. How easy this to make it. Could tell me about sauerkraut, where did it come from and where did it originate?

A lot of people think that sauerkraut really came from Germany or in that area because of its name. But it really originated in China. China? Yes. When they were building the Great Wall of China, the workers would eat, especially during the summer. They would have rice and cabbage, and in the winter months, they decided they needed to keep it from going bad.

00:01:03 They added rice vinegar, to it, and they really created a fermented food. Eventually, when Genghis Khan was conquering the world, sauerkraut was brought to Middle Europe and it settled into Germany. And that’s where it got its name.

Who knew? So I always thought it was a German or American hot dog. No. Okay, it really came from China. So tell us more about sauerkraut. What is going to be your your process? What are we going to do today? We’re gonna pick a green cabbage.

00:01:38  I want you to wash your hands first before you start working, and then remove that outer layer, which is sort of the dirty layer of the cabbage. But we’re not going to wash the cabbage because we’ll need the bacteria that comes from the soil, which is eventually going to make the Lactobacillus brevis and  Lactobacillus plantarum that we need to ferment. This is organic cabbage. 

Absolutely. Start with organic cabbage, okay, because you don’t want the creepy crawly. You know the herbicides, pesticides or any of those things.

00:02:07 We take our cabbage, cut it in half and cut out the core. And once the core is removed, you can start slicing the cabbage.

00:02:19 I say thin slices. Maybe the width of a dime really works. Well. Doesn’t matter.

00:02:26 It doesn’t really matter. You could even have thicker ones. If you ever eat kimchi, it’s often very similar process, just different spices.

00:02:34 For my very much perfectionist clients who want to make sure that it’s exactly right, that’s not necessary, I just want to cut it up.

00:02:45 Absolute. Just nice slices, OK, Once you sliced your cabbage, put it in a nice sized bowl that you can maneuver with.

00:02:53 The only other ingredient we’re going to use is salt. And you should really use a kosher sea salt, which is a chunkier salt.

00:03:02 Uh, but it’s wonderful. So for a nice size cabbage, you only need one tablespoon of salt.

00:03:08 Now, I don’t like a lot of salt, right? What would I do? I would cut that down a little bit.

00:03:14 I used 3/4 of a tablespoon. Salt is absolute.  You need that salt which will draw the liquid that we need to create the fermentation process.

00:03:22 Once you coat your cabbage in the salt, we then spend 10 to 15 minutes massaging that cabbage, and it can be done as a very meditative process.

00:03:33 You can just really get into massaging and rubbing that cabbage together, and we do that until the liquid start flow from the cabbage and it’s going to drip.

00:03:44 It’s gonna drip. But I want to say one thing. This is the mindfulness. Not only do you cut a cabbage in half and then you look, you look at the cabbage.

00:03:52 Don’t forget to look because it almost looks like a tree on the inside. And this is just a reminder how magnificent nature is.

00:03:58 And then we have this moment of massaging, mindful, lovingly sending loving thoughts, and this is a single test you don’t want to have.

00:04:07 Ignore what’s going on in the background. You want to be in it and feel it. Feel the juice and your hands will feel it.

00:04:13 It takes some work to do it, but it’s really very good for you. So I was just listening to an interview yesterday with Dr Lani Simpson about arthritis is how we have to move our joints.

00:04:23 And this is a great exercise for that. And what’s the next step? So once we have those juices flowing, we’re going take a quart sized bowl jar, which is a glass jar, and we’re gonna take a handful of it, and we’re going to slowly start packing it in.

00:04:41 We do a little bit of the time and keep pressing it down because there’s little air bubbles and we want to push those air bubbles up and always keep some of that liquid around.

00:04:50 Use all the liquid that we’ve created from the massaging, and we’re going to do that slowly until we fill up the jar. 

00:04:58 You need about half an inch to an inch of liquid above, because it has to grow in an anaerobic environment, meaning it doesn’t have any air, so the oxygen is not there.

00:05:10 That’s why we’re pressing all those little air bubbles and the liquid stays on top the entire time. 

00:05:18 We massage and we pack now. Once you’ve packed it, it’s not over yet. Put the lid on very lightly or you could put a piece of cheesecloth over it, and we’re gonna let that sit for anywhere from 5 to 8 days.

00:05:32 But every day you have homework to do, you have to pack it down twice a day. I like to do this in the morning, I’ll get up, I wash my hands, and then I will pack the cabbage again and just push it down because a little bit will float to the top.

00:05:49 Pack it down. Those little air bubbles will keep rising up. Put the lid lightly on it and let it sit again.

00:05:54 I do it again before I go to bed at night. It’s almost like brushing your teeth, right?

00:05:57 You do it twice, do it twice a day. I get up in the morning pack my sauerkraut and before you go to bed pack your sauerkraut

00:06:05 But you also you will notice by the next morning, and for the next couple of days you’re going to see all these little bubbles forming on the top.

00:06:12 That’s the fermentation process. That’s the exciting thing that you want to have happened. And once those bubbles disappear and it stops doing that your sauerkraut is done.

00:06:22 You can seal it up, put it in the refrigerator. Oh, I forgot one important thing. What’s that?

00:06:27 When you're done packing it, take a little piece of tape and put the date on it just so you know when you did it.

00:06:33 It’s a reminder when it’s stored in the refrigerator. You know, it’s certainly good for a couple of months.

00:06:40 But it’s nice to know when you actually created it right? So when that sauerkraut ends up in the back of the refrigerator, you can look at it and say  “I made it a month ago and I could still eat it, which is a beautiful thing”.

00:06:50 Now what’s the cost of making sauerkraut? An organic cabbage and a glass ball jar. Um, you can sometimes get the jar for a dollar.

00:07:01 So I say the whole thing, including a jar, and everything costs  $5.65 or $6 for your belly, for you gut health.

00:07:09 Isn’t that a beautiful thing? And then you should eat every day anywhere from a tablespoon to two, maybe three tablespoons. Depends.

00:07:17 You know, I like it as a side dish for things that I’m eating, like put it on food.

00:07:22 But, you know, it’s wonderful to get that bacteria in your belly. Start slowly with a tablespoon.

00:07:27 It could even be a little bit less and then work your way up. And adding it to food.

00:07:33 Thanks and on hot dogs. But some of us still eat hot dogs. Um, but on other pieces, if you’re an animal protein eater or you could put it on the side of a pork chop or even a steak.  Have you ever made it in an omelette?

00:07:48 The thing about sauerkraut is, I know that a lot of people grew up eating sauerkraut on hot dogs, and it was kept hot.

00:07:56 It was in a heated container, and they put the sauerkraut on. You’re destroying the bacteria so you don’t want to do that so I wouldn’t put it inside and out.

00:08:07 Yes, that’s the heat. The heat, right? All right. So what do you think, Do you think you’re going to try this?

00:08:12 We told you is how really simple this is. Now you can get a little bit more advanced if you want to add garlic or various kinds of seeds like caraway seeds.

00:08:24 You can add carrots. You can add turmeric or raw ginger, too. Yeah, that’s great.

00:08:30 I would just grate ginger. You could grate carrots into it.

00:08:35 You could do the ginger. I love that. Yeah. Um, and any other vegetable. If you want to put it in there, it’ll ferment with it.

00:08:42 That’s great. How about that? Okay, Irma from Food for Healthy Bones with Vicki Sarnoff signing off.

00:09:04 www.foodforhealthybones.com. There you could sign up for my 30 Essential Foods for Bone Health and you’ll receive my monthly newsletter.

00:09:13 You can also see all my blog posts. I’ve been blogging for the past 12 years on all things bones.

Resource Links:

[1] https://pubmed.ncbi.nlm.nih.gov/12583961/

[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4058509/

[3] https://pubmed.ncbi.nlm.nih.gov/19584499/

[4] https://pubmed.ncbi.nlm.nih.gov/30267869/

[5] https://pubmed.ncbi.nlm.nih.gov/22570464/

[6]https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD006095.pub3/full

The post Easy Way to Support Gut and Bone Health appeared first on Food For Healthy Bones.

Sue was a member of my Bones Tribe membership for several years.  A true New Yorker who served as a tour guide and museum docent - always ready to research what needs to be discovered.  In addition to Sue’s activity in my Bones Tribe, we worked privately.  

Read more about Sue's Three Very Important Lessons.

LESSON ONE:  What you eat impacts your bones

Sue's desire to learn all she could about Food for Healthy Bones, brought me to NYC where I conducted a health food store tour.   This health food store was Whole Foods.   The tour was extensive as we covered each isle.   Her questions were focused. 

We looked at almond milk.  Sue asked: "How could almond milk be so high in calcium?" Sixteen almonds have 40 grams of Ca.    As we dove into the ingredient label we see that it is fortified with?  calcium carbonate.  This source of calcium is difficult to digest and is NOT the best form of calcium.      Sue was determined to learn all she could about feeding her bones.  I taught her the nuances of food labels and how to make better food choices for her bones.  She was an actively engaged client.

TIMELINE:

February, 2019.   With her 2018 blood work and DXA, Sue saw Dr. Jessica Starr at Hospital for Special Surgery (HSS).  Her previous DXA from 2018 and her blood work indicated the beginning of osteoporosis in the right hip. 

At first, Dr. Starr suggested Sue start taking medication since her bone turnover suggested she was losing bone.  Dr. Starr decided to wait until Sue took her first DXA at HSS scheduled for June 20, 2019.

March 2019.  Blood tests taken in March 2019 indicated an elevated PTH, CA and Ionized Ca and concern was raised for possible parathyroid disease.

LESSON TWO: It takes an advocate

June 2019. Sue made an appointment with Dr. Shonni Silverberg, a parathyroid specialist at Columbia Presbyterian in NYC.  Prior to her appointment, I shared insights I received regarding parathyroid disease from a lecture given by Dr. Deva Boone, previously from the Norman Parathyroid Center in Florida. 

I suggested Sue exchange emails with Dr. Boone who was very responsive to Sue's questions about the relationship between PTH, Calcium Serum and Ionized Calcium as components of hyperparathyroidism.  Sue was then prepared with more information after having connected with Dr. Boone in moving forward.

December 2019: Sue was told her blood tests were still slightly above normal. Dr. Silverberg wanted to see the results from Sue's 2019 DXA.  More blood tests were ordered.

Sue's DXA on June 20, 2019 indicated that the right hip was in the Osteopenia category (not Osteoporosis as the 2018 DXA had indicated.)The spine was also Osteopenic. The DXA and TBS from HSS and a separate screening of the forearm indicated a lowered fracture risk. Not all DXA facilities offer the TBS score which measures bone quality.

When Sue saw Dr. Starr the same day, she was less insistent about bone medication.

LESSON THREE:  Focus, Commitment and Determination

This is exactly what it takes.....watching the resistance and moving back into focus, commitment and determination

June 2020: Dr. Silverberg followed Sue's numbers until June, 2020 when she felt that the PTH, Serum Ca and Ionized Ca were still slightly elevated. After three sets of blood tests over a year's time, Dr. Silverberg was ready to diagnose hyperparathyroidism.

HYPERPARATHYROIDISM

Dr. Silverberg scheduled an MRI and it was confirmed that one of the four parathyroid glands was overactive.  Dr. Silverberg recommended Dr. James Lee, a parathyroid surgeon at Columbia Presbyterian to perform the surgery.

September 30, 2020 Sue had parathyroid surgery. During the procedure, Dr. Lee checked the condition of the other three parathyroid glands, all of which were normal.

BOTH of Sue's DXA SCANS in 2019 and 2020 showed Osteopenia.  She now takes a combination of dietary calcium from foods and Citracal to maintain her calcium and Vitamin D3 levels.

I was thrilled to hear of Sue's progress, determination and outcome.

It takes a bone coach who listens deeply and makes helpful suggestions for a successful outcome.

If you’d like group support, please join my monthly Bones Tribe membership.

Details can be found HERE

If you’d like private support, please email Irma at

irma@food4healthybones.com

We’ll discuss how I can best support your bone journey.

From my bones to yours,

Irma Jennings, INHC
Osteoporosis Patient Navigator

The post Bones Client Case Study appeared first on Food For Healthy Bones.

Inroad to Building Stronger Bones

This can be especially helpful food information for those who are using nutrition as an inroad to building stronger bones.

These featured foods include nuts, root vegetables, leafy greens and fish (when they are of the wild variety) and many are likely to be found at one or more holiday gatherings including, possibly, your own festive meal table.  It’s good news to keep in mind, particularly if you are a person who does a lot of cooking, baking and entertaining during this time of year.

Upgrade Standard Recipes

In these cases, the ability to upgrade standard recipes to include organic ingredients and really highlight key bone-loving show stoppers is a gift that keeps on giving.  And if you are the host, you get to be the decision maker regarding the type of nosh items and meals are to be served and choose the quality of the ingredients used in various recipes.  Even if you are a super guest making the rounds at holiday parties, there are actually more viable options to eat for bone health between Thanksgiving and New Year’s than any other holiday combination in the course of a year. 

So, how to take advantage of all of the bone-positive food fare over the next few weeks? 

A Plan for Snacking

According to Harvard Health [i] not skipping meals, snacking mindfully, being certain it is hunger—as opposed to thirst—that you are experiencing and carrying good quality snacks (like raw almonds, walnuts or Brazil nuts) with you through the holiday busyness craze will help keep your nervous system more balanced overall.  But even before reaching for that snack, drink a glass of water. Even, perhaps indulge in 100% mineral water such as Gerolsteiner—as opposed to seltzer-- for a calcium boost. There’s more than one kind of bubbly during this season.  If you are still in need of some food, go for it.

Mindfully Noshing

When I want to reach for a snack (and this goes for whether I/you are at a party or sitting down to watch a holiday movie) paying attention will allow for presence of mind and being in your body. It will also provide access in the moment to enjoy whatever I'm opting to eat and recognize I'm eating for the sake of eating or not. 

Many of us have a form of social anxiety when mixing with others so recognizing this is helpful.  If looking inside a bowl of mixed nuts, or getting to the bottom of one (!) is more appealing than meeting some new folks, then by all means, dig in. Then maybe see if there is someone around you that you can introduce to the bowl of nuts.  Sometimes introducing food such as Chocolate Almond Date Boney Treats is easier than introducing yourself!

Having Control

Cooking the meals you have control over with the very highest quality of ingredients.   Fatty fish, like wild salmon, can supply brain-sharpening Omega 3s.  Along with helping to keep your bones happy, and satisfying your belly, it will assist you in keeping a level head that will provide some slow down and clear thinking as you look to check things off your list. 

Support

A buddy system is always a good idea but particularly around the holidays.  Whether it’s a trusted friend or relative or someone new, having a place to lean into for kind-hearted affinity is a good way to perhaps find some comfort, joy and stress reduction. There can also be comfort and joy in numbers so group support is another way to go.  My Facebook group will be in the midst of this conversation for sure:
Facebook public group: Osteoporosis and Food.

As a holiday gift to you and yours, Skelly, and my cooking mate Vicki, came out of the Food for Healthy Bones test kitchen with a fast, fun and easy recipe that is high in the bone-building nutrients of calcium, magnesium and potassium and features sweet chocolate, via cacao and dates.

CHOCOLATE ALMOND DATE BONEY TREATS

Makes 8 treats - 8 servings

INGREDIENTS:

• 8 pitted Medjool dates
• one 2.8 oz 70% dark chocolate bar
• 3 Tbsp almond butter
• 1 Tbsp of coconut oil
• 2 Tbsp of hemp seeds 

PREPARATION:

1. melt chocolate bar with coconut oil in a double boiler
2. if you don’t have a double boiler, use a medium pot with water in the bottom
3. bring water to a boil
4. take a smaller pot that leans into the boiling water
5. add the chocolate and coconut oil and melt together
6. when melted, remove smaller pot from stove
7. on a plate spread out hemp seeds
8. cut date lengthwise to open and fill with almond butter
9. close the date 
10. dip filled date into pot of melted chocolate
11. roll chocolate date into hemp seeds
12. store in the fridge up to a week or freezer up to month

Nutrition Facts Per Serving: Calcium: 48mg, Magnesium: 78mg, Potassium: 340mg, K2: N/A mcg, Protein: 4grams 

Recommended Daily Allowance (RDA): Calcium: 1200mg, Magnesium: 320mg, Potassium: 4700mg K2: 90-180mcg, Protein: 50-80 grams 

Printable Version can be found HERE:

Here's a quick video:

The only problem with this Chocolate Almond Boney Treats is how quickly they disappeared.

From my loving bones to yours...... may your holidays be full of magic!

Irma

[i] https://www.health.harvard.edu/staying-healthy/six-healthy-snacking-strategies

The post Chocolate Almond Date Boney Treats appeared first on Food For Healthy Bones.