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

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