My latest DXA and TBS report is in.  As a reminder, I was diagnosed with osteopenia in 2005 and given a script for Fosamax. I declined.  I was in my 50's. Now I'm in my 70's. My intention was to implement my 7 pillars for bone health for a better outcome: 

1. Calcium and mineral rich-foods
2. Supplements (Cal Citrate, Vit. D., Vit K2 - Mk7, Dr. McCormick's collagen and mineral whey)
3. Bioidentical hormones
4. Weight bearing exercise
5. Stress reduction
6. Sleep hygiene
7. Bringing joy to my everyday

At that time, Fosamax was a long term drug. I would have been a prolonged user. I'm grateful to the work of Dr. Schneider and who revealed her terrible story below. Due to her work Fosamax users now take a drug holiday.

Dr. Jennifer Schneider's Story

Dr. Jennifer Schneider was standing on a New York City subway train when the train jolted, and Schneider felt a snap in her right leg. It was her femur bone - the strongest bone in the body.

"I shifted to the right to keep my balance and felt a big crack. I could feel it in my thigh. There was no question in my mind I'd broken my femur," said Schneider, a semi-retired Tucson internist, whose break was in the top third section of her thigh.

"It's extremely unusual to fracture that part of the femur," she said. "It just doesn't happen like that."

Schneider's femur break occurred in October 2001, but it wasn't until 2005 that she began to suspect the cause of the strange injury: prolonged use of the drug Fosamax, which ironically is prescribed to treat and prevent the bone-thinning disease osteoporosis.

Schneider had been taking the drug since 1995, when she was diagnosed with osteopenia, a condition that many doctors consider a precursor to osteoporosis.

"The drug suppresses bone breakdown and in some people, who knows, it does a job that's too good. It oversuppresses," Schneider said.

Fosamax drugmakers from New Jersey-based Merck say there's no proof of a connection between the drug and femur fractures. But in the interest of patient safety, Merck says it voluntarily modified the Fosamax label in July 2009 to include "low energy femoral shaft and subtrochanteric fractures" in the adverse-reactions section of the label. [1]

IMPORTANT:

In January 2024 I'll be opening my:

Strong Bones - Healthy You Program
A Comprehensive Bone Health Program - The Whole Body Approach.

Click HERE to schedule a complimentary 30-minute session.

This call will determine if my program is a good fit for you.

IRMA's DXA

My ninety minute pilgrimage to Hospital of The University of Pennsylvania yielded an excellent DXA.

Below are my results

Great outcome for my hips and spine - all going in the right direction over time. 

Not so much my forearm.

Note the colors in the report. We're looking for green.

GREEN

The color chart below will help you understand the ranges.

T-score less than -1 = Normal | COLOR GREEN

T-score between -1 to -2.5 = Osteopenia | COLOR YELLOW

T-score greater than -2.5 = Osteoporosis | COLOR RED

TBS L1-L4 = 1.393 (normal is 1.35 and above)

Below is the Trabecular Bone Score or TBS report of my spine. Simply put, the TBS measures the inner bones, while DXA measures the outer bone. Color falls into the green normal area. My inner bones look good.

DXA Spine- Normal Range L1-L4 = T score 0.0

Below is my DXA for my spine. It also falls into the green (normal) section.

DXA Hip -

Femur Neck -1.8 Total Left Hip -1.1

YELLOW - Osteopenia

Also measures in the normal yellow range. Note the DOT in the yellow section.

Forearm

RED - Osteoporosis

Radius 33% = -2.7

Radius 33% is the measure used for the forearm.

Irma's Tracking Chart

Click the image for a better view.

For my readers who like to keep track of their DXA, below is my tracking chart. The chart shows the type of machine used. Each machine has a serial number. When looking at a DXA comparison, it’s essential to know the DXA machine and the serial number.  That serial number can usually be found in the lower right corner of your DXA report.  All my tests were on GE Lunar Prodigy with the same serial number.

How to get a proper DXA

Hips

Legs are rotated inward, allowing for a proper DXA reading.

Spine

The box positions my back flat on the table

Forearm

Next Steps

Tracking my yearly CMP (Comprehensive Metabolic Panel) blood test next year.  This test measures calcium levels which I track.   

Dr. McCormick uses blood work for a deeper dive into bone health.

Also, my friend, Dr. Lani Simpson, DC, CCD, who has been in the osteoporosis trenches for many decades, suggested I get and track bone markers:

• CTX (full name Carboxyterminal cross-linking telopeptide of bone collagen) is a bone resorption marker.
• My CTx was:
• 346 (10/27/22 - Lab Corp)
• 304 (2/22/22) Quest Labs (within the range offered in my Bone Marker presentation

• P1NP (full name Procollagen type 1 N propeptide) measures bone formation. If my doctor doesn’t write a script for this test, I’ll get the script through Evexia or Life Extension.
• My previous P1NP was 34

• Vitamin D: I test twice a year - after summer and after winter
• My last test showed 44.9 ng/mL

Dr. Lani Simpson suggested an x-ray of my spine as arthritis makes a DXA look better than it is. My x-ray was performed by Dr. Kim Zambito, who reported slight arthritis in my spine and wrist.  

It takes a community.

Forearm

Why is the non-dominant forearm added to the DXA/ TBS report?

The spine and hip may have arthritis yet the DXA shows up with stronger results.  The forearm may be a possible indication of parathyroid issues.

Your forearm is 80 to a 100% cortical bone. When a person has hyperparathyroidism, they have too much parathyroid hormone being pumped out. What does that degrade?

That degrades cortical bone more than trabecular bone. And that's why when you look at a person with hyperparathyroidism, oftentimes, their forearms will have low bone density.

• “Primary hyperparathyroidism: While this is a systemic disease affecting the entire skeleton, the lowest BMD is often the forearm, which may be the only site at which BMD is less than –2.5. In this case, the result should influence the decision regarding the surgical cure of primary hyperparathyroidism (PHPT).” [i]

Tests prove negative for hyperparathyroidism. Bones are complicated.

We Are All Different

Several members of my Bones Tribe are on medication as it was deemed necessary based on a full and comprehensive intake and blood work reviewed by their bone doctor. My Bones Tribe members seek other opinions before they make a decision regarding medication based on knowledge vs being scared into a decision.

TIPS

My DXA / TBS score was performed at:

The Hospital of the University of Pennsylvania

3400 Civic Center Blvd. – Ground Floor

Philadelphia, PA

phone: 215-662-3000 to book a DXA (ask for radiology to book your DXA).

My script reads:

• DXA bone density, axial CPT 77080

• DXA bone density / peripheral CPT: 77081

• Includes TBS, and peripheral forearm.

I requested a full colored copy of my reports BEFORE I left.

I’m feeling good about the results.

REMINDER:

In January 2024, I'm opening my:

Stronger Bones - Healthy You Program

My 8-week Comprehensive Bone Health Program - The Whole Body Approach promises to educate you on every aspect of bone health. From DXA/ TBS, bone markers, blood work, calcium-rich foods, exercise. You'll gail knowledge, a deep understanding of the terminology and move forward with empowerment.

Click HERE for a complimentary 30-minute consultation to confirm my program is right for you.

I hope my shared experience is helpful to you and your beautiful bones.

[1] https://www.drug-injury.com/drug_injury/2010/09/doctor-files-suit-says-bone-drug-leads-to-breaks.html

The post My 70 Year Old Bones appeared first on Food For Healthy Bones.

Mighty Bone Loving Oatmeal packs a delicious nutrient boost. Oats are high in the form of soluble fiber called beta-glucan, which is beneficial for heart health. They are a good source of manganese, a component of antioxidant enzymes, important in facilitating bone development and helping to make and break down glucose. Oats are also a good source of calcium, iron, magnesium, zinc, and selenium.

Adding Berries

My bones feel nourished eating my, cook-once-eat-twice (or 3-4 times), mighty bone-loving oatmeal especially as the weather gets colder. Since I find it so soothing I usually eat oatmeal all year round. Adding berries rounds out this pleasurable meal with a touch of sweetness.

Print

Mighty Bone Loving Oatmeal

My mighty bone loving oatmeal is not your every day oatmeal. Check out the ingredients and enjoy a breakfast that is great for your bones as well as delicious.

Course Breakfast

Cuisine American

Diet Gluten Free, Vegan, Vegetarian

Keyword chia seeds, oatmeal, steel cut oats, Teff

Prep Time 1 day day 10 minutes minutes

Cook Time 20 minutes minutes

Total Time 30 minutes minutes

Servings 4

Calories 339kcal

Equipment

• 1 fine mesh strainer

Ingredients

• 1/2 cup steel cut oats organic
• 1/2 cup groats organic optional
• 1/4 cup Teff optional
• 1/4 cup quinoa
• 1 Tbsp apple cider vinegar soaking
• 2/3 cup water
• 3 Tbsp chia seed or Zen Basil Seeds
• 3 Tbsp flax seeds ground
• 1/2 tsp spices cinnamon (ceylon is the best), nutmeg, clove
• 1/2 tsp vanilla extract optional
• 1 Tbsp almond butter
• 6 prunes chopped or 1 Tbsp prune puree
• 1 handful blueberries optional
• 1 dash salt

Instructions

• Soak oats, groats, teff and quinoa in water with 1 Tbsp of apple cider vinegar over night.  Make sure grains are covered in water. This starts the sprouting process.
• In the morning, using a fine mess strainer, empty and rinse the soaked grains. You can also use a nut bag or cheese cloth bag.
• Place grains in a pot and add 3 cups of fresh water.  Bring to a boil.  
• Add your spices, vanilla extract, if using chopped prunes add those now.
• Lower temperature to medium heat
• Stir your oatmeal
• Add Zen Basil seeds or chia seeds
• Cover your oatmeal and turn off flame
• Oatmeal should cook in about 20 minutes - you want it wet (but not runny) so when it’s time to add the ground flax oatmeal won’t be paste like.

Video

Notes

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

Nutrition

oxalates: 83mg | Calories: 339kcal | Carbohydrates: 53g | Protein: 11g | Fat: 10g | Saturated Fat: 1g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 2g | Trans Fat: 0.01g | Sodium: 18mg | Potassium: 350mg | Fiber: 11g | Sugar: 8g | Vitamin A: 135IU | Vitamin C: 2mg | Vitamin K: 13µg | Calcium: 136mg | Iron: 4mg | Magnesium: 113mg | Phosphorus: 245mg | Selenium: 8µg | Zinc: 2mg

Would you like more bone-loving recipes?

Below is the link to purchase my downloadable guide:

Dr. Approved: 7-Day Meal Plan – Easy Cooking for Bone Health

With 27 bone-loving recipes, shopping lists, food plans, storage, soaking tips (why soak), a nutrition panel for each recipe, 5 cooking videos for inspiration, and much more.

My fully clickable (table of contents) download guide helps you navigate recipes and all the information in this guide.

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

Click the button below to learn more and to make your purchase.

The post Mighty Bone-Loving Oatmeal appeared first on Food For Healthy Bones.

Oily fish is a superfood and sardines are the unsung heroes of this group. They are rich in selenium and calcium and are an excellent source of omega-3s. They are high in EPA and DHA which are essential fatty acids that perform a multitude of tasks inside your body, including stopping inflammation at a cellular level, breaking down fat cells, and maintaining a healthy hormonal balance.

My kitchen partner created a recipe (found below). As a result my Skelly felt nourished eating her lemony sardine salad for my bones. If you’re wondering who Skelly is, she’s with me in the featured photos on my website.  Maybe you’ve seen us dancing or cooking.  She is also a metaphor for the skeleton in all of us and a symbol for the inner strength you’ll feel when you feed your bones well. 

Remember the sardines must have bones for the calcium.

Ortiz Sardines

The brand I enjoy is Ortiz which comes in a glass bottle of olive oil. You can purchase them on Amazon.com. I drain the olive oil from the jar before I create the recipe. I prefer using my own organic olive oil.

I hope you and your bones enjoy our Lemony Sardine Salad.

Print

Lemony Sardine Salad

Oily fish is a superfood and sardines are the unsung heroes of this group. They are rich in selenium and calcium and are an excellent source of omega-3's. They are high in EPA and DHA which are essential fatty acids that perform a multitude of tasks inside your body, including stopping inflammation at a cellular level, breaking down fat cells, and maintaining a healthy hormonal balance.

Course Appetizer, Lunch, Salad, Snack

Cuisine Mediterranean

Diet Gluten Free

Keyword Gluten Free, Lemon, Osteopenia, Osteoporosis, sardines

Prep Time 15 minutes minutes

Cook Time 0 minutes minutes

Total Time 20 minutes minutes

Servings 2

Calories 235kcal

Equipment

• 1 knife
• 1 bowl

Ingredients

• 1 Tbsp olive oil extra virgin
• 1 tsp lemon zest
• 1/4 cup lemon juice
• 1 tsp Dijon mustard
• 1 Tbsp capers
• 1 Tbsp parsley - dried 2 TBSP if fresh
• 1 Tbsp tarragon - dried 2 Tbsp if fresh
• 2 stalks celery diced
• 4.9 oz sardines
• 1 dash salt to taste
• 1 dash pepper to taste

Instructions

• dice the celery
• chop the herbs if fresh
• Combine oil, lemon zest and juice, mustard, capers, parsley, tarragon, and celery in a bowl.
• Gently fold in sardines and season with salt and pepper.
• Serve on lettuce, greens or with crackers or in a sandwich

Notes

These nutrition facts are for 1 serving of your recipe.
Total servings for this recipe: 2

 

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

Nutrition

Calories: 235kcal | Carbohydrates: 6g | Protein: 19g | Fat: 16g | Saturated Fat: 2g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 8g | Cholesterol: 99mg | Sodium: 410mg | Potassium: 551mg | Fiber: 2g | Sugar: 1g | Vitamin A: 431IU | Vitamin C: 18mg | Vitamin D: 3µg | Vitamin K: 32µg | Calcium: 339mg | Iron: 4mg | Magnesium: 52mg | Phosphorus: 371mg | Selenium: 38µg | Zinc: 1mg

Would you like more bone-loving recipes?

Below is the link to purchase my downloadable guide:

Dr. Approved: 7-Day Meal Plan – Easy Cooking for Bone Health

With 27 bone-loving recipes, shopping lists, food plans, storage, soaking tips (why soak), nutrition panel for each recipe, 5 cooking videos for inspiration and much more.

My fully-clickable (table of contents) download guide helps you navigate recipes and all the information in this guide.

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

Click the button below to learn more and to make your purchase.

The post Lemony Sardine Salad appeared first on Food For Healthy Bones.

I’m happy to present my bone supplement interview with Dr. McCormick. We discussed his full line of bone supplements which are an important ingredient for healthy bones and why calcium in lower doses matters.

A number of attendees mentioned they were not able to get into the zoom call.  

My 2022 gift to my community is the recording and the transcript.

Please note:  

I am not an affiliate of Dr. McCormick’s supplements.  I find good bone-loving products and bring them to my community.  I cut through the marketing hype.  I currently take his Mineral Whey and his Collagen.  My bones are strong.

As Dr. McCormick mentioned, supplements are just that; they supplement our food.  They don’t take the place of food.  This is an important part of bone health; food.  Calcium and mineral-rich food which I provide in my private sessions and my monthly membership Bones Tribe.

Dr. McCormick is one of a dozen doctors I refer my clients to.  I have a team. My work has grown considerably and I am able to help more clients understand their diagnosis, bone markers, and blood work. And find the appropriate bone doctor, functional gut doctor and serve as an advocate on private calls with their doctors.

A few of my referral doctors are: Dr. McCormick, DC, Dr. Lani Simpson, DC, CCD Certified Densitomitrist, Dr. Paul Miller, Dr. Jessica Starr, HSS Dr. Aly Cohen, Integrative Rheumatologist, Dr. Lorraine Maita, Dr. Deva Boone, Parathyroid Surgeon, Dr. Kim Zamito, Orthopedic Surgeon who offers Echolight and functional and integrative doctors: Dr. Kristann Heinz, RD, Dr. Adi Benito.

I've found DXA/TBS facilities for my clients all around the country as well.

Highlights:

** Dr. McCormick had severe osteoporosis at 45 years old. He endured 22 fractures during his bone journey of 5 years. He used bone drugs for a few years (Forteo and Fosamax). He is fracture-free and to continues to run long distances.

** Dr. McCormick's OsteoSustain supplement has 500mg of calcium. He uses 4 different types of calcium, dicalcium malate, calcium citrate nitrate, calcium bis-glycinate chelate, calcium ascorbate.

** The rest should come from food

** All of his supplements can be taken together: 

OsteoSustain, OsteoStim, Mineral Whey, and Collagen

** His Mineral Whey is from goats that are not exposed to pesticides, herbicides, antibiotics or growth hormones.  Often those challenged by dairy do not have a reaction to goat milk.

** Gluten intolerance/celiac play a huge role in bone health.

** Dr. McCormick mentioned Echolight.  This new procedure is making its way into the world of bone health. 

** Vitamin K2 / MK-4 is important for bone health.

** 500-1000 micrograms of K2 / MK-4.  OsteoStim has 700 micrograms and OsteoSustain has 100 micrograms totaling 800 micrograms.

** K2 / MK-7 has a longer half-life.  Osteostim has 50 micrograms.

** Those diagnosed with osteopenia should track your CTx

** High CTx anything above 400 is high.

** An osteoporosis patient reported she lowered her CTx substantially taking Dr. McCormick’s products

** Always test your vitamin D levels.  Dr. McCormick's range is 30-50ng/ml.  I test my levels twice a year.  At the end of summer and during the winter months.

You can purchase Dr. McCormick's supplements HERE

Please enjoy the recording below.

Prefer to read the transcript? Scroll down beyond my signature.

Already know you want to work with my team?

Best to start with a comprehensive private session where a plan will be designed just for you and your bones. Private sessions are $200 includes full session notes.

The post Bone Supplements with Dr. McCormick appeared first on Food For Healthy Bones.

1. Calcium and mineral rich-foods
2. Researched supplements (I get my calcium through food)
3. Weight bearing exercise
4. Stress reduction
5. Sleep hygiene
6. Bringing joy to my everyday

I took my 90 minutes pilgrimage to Hospital of The University of Pennsylvania. DXA during Covid of course had its moments. Masks, temperature testing, hand sanitizer, distancing...we all know the necessary Covid drill.

Below I’m positioned so that my ankles are pointing inward which guarantees a proper reading of the hips. Clearly not a “glam” shot but hopefully you get the message.

Great outcome for my hips and spine all going in the right direction over time.  Note the colors in the reports....GREEN!

My Spine - TBS

Below is the Trabecular Bone Score or TBS of my spine. Simply put, the TBS measures the inner bones, while DXA measures the outer bone. Color falls into the green normal area. Inner bones look good.

My Spine - DXA

Below is my DXA for my spine measurement. It also falls into the green (normal) section.

My Hip - DXA

Also measures in the green normal range.

My Tracking Chart

The chart below shows the type of machine used. Each machine has a serial number. If you’re looking at a DXA comparison it’s important to know the DXA machine and the serial number.  That serial number can usually be found in the lower right corner of your DXA report.  The 2016 ad 2014 were on GE Lunar Prodigy but different machines as shown by the serial numbers.

Yet look at my Forearm numbers…..

Suddenly I was in the range for osteoporosis and my doctor suggested I see an endocrinologist.

My Next Steps

Dr. Keith McCormick suggested getting a follow-up CMP (Comprehensive Metabolic Panel) blood test next year.  This test measures calcium levels which I will keep track of.   

He uses blood work for a deeper dive into bone health.

Also, my trusted and generous friend, who has been in the osteoporosis trenches for many decades, suggested I get and track bone markers:

• CTX (full name Carboxyterminal cross-linking telopeptide of bone collagen) which is a bone resorption marker and
• P1NP (full name Procollagen type 1 N propeptide) which measures bone formation. If my doctor won’t write a script for this test, I’ll go to Life Extensions for the script.

Dr. Lani Simpson suggested there may be something wrong with the forearm test and suggested getting it re-analyzed.  I’m in the process of working with the technician who performed  the DXA/TBS.  The region of interest in the forearm is Radius 33% often reported at 1/3 distal radius. I also reached out to Dr. Deva Boone who specializes in parathyroid disease.

It takes a community.

Forearm

Why is the non-dominant forearm added to the DXA/ TBS report?

The spine and hip may have arthritis yet the DXA shows up with stronger results.  The forearm may be a possible indication of parathyroid issues.

• “Primary hyperparathyroidism: While this is a systemic disease affecting the entire skeleton, the lowest BMD is most often the forearm, which may be the only site at which BMD is less than –2.5. In this case, the result should influence the decision regarding surgical cure of primary hyperparathyroidism (PHPT).” [i]

The learning continues.  

TIPS

My DXA / TBS score was performed at:

The Hospital of the University of Pennsylvania

3400 Civic Center Blvd. – Ground Floor

Philadelphia, PA

phone: 215-662-5680 to book a DXA (numbers may change so ask for radiology to book your DXA.

My script reads:

• DXA bone density, axial CPT 77080

• DXA bone density / peripheral CPT: 77081

• Includes TBS, peripheral forearm.

I requested a full colored copy of my reports BEFORE I left. However Penn’s portal is fabulous and reports can be downloaded.

I’m feeling good about the results.

If you’d like to schedule a private session with me, kindly view those details HERE

You’ll gain insights, get support as we craft a bone plan, food plan and it's where your bone questions will be answered.

The cost for my discovery one-hour session is $200 and is followed-up with a full set of recommendations for the “next steps” on your bone journey.

Thank you for your time today. I hope my shared experience is helpful.

From my bones to yours,

Irma Jennings, INHC
Osteoporosis Patient Navigator

If you’re confused about how to Feed Your Glorious Bones?  My guide will help.
Click below for more details.

7 Day Meal Plan – Easy Cooking for Bone Health Guide

https://www.healio.com/news/endocrinology/20141203/forearm-dxa

The post My DXA 2020 appeared first on Food For Healthy Bones.

Adding sesame and hemp seeds with Plantation blackstrap molasses make this a bone-loving snack.

A version of this recipe was served at my event:

The Whole Body Approach to Osteoporosis with Keith McCormick, DC. 

It was met with a "yum" and an "ah" and......

"Can I please have that recipe?"

Sweet Almonds for Your Bones –

These ingredients are bone-loving.

Please note, almonds and seeds need to be sprouted for better digestion and absorption.

Organic Ingredients:

• 1 pound sprouted almonds
• 3 teaspoons of sprouted white or black sesame seeds (we use both)
• 1 teaspoon of organic hemp seeds
• 2 tablespoons of Plantation blackstrap molasses
• 1/4 teaspoon of sea salt (or salt to taste)

Preparation:

Preheat oven to 350 degrees

1. Melt black strap molasses in sauté pan over low heat just until more liquid
2. Add ALL ingredients to the melted molasses (almonds and seeds)
3. Stir for 1-2 minutes making sure nuts are fully coated
4. Transfer coated almonds to cookie sheet lined with parchment paper
5. Separate as best as you can
6. Bake at 350 degree oven for 5 minutes
7. Cool and store in the fridge

Almonds

One-ounce serving (about 23 almonds) provides:

Blackstrap Molasses

Sesame Seeds

Printable recipe can be found HERE

PRODUCT RESOURCES:

Sesame Seeds

"Better Nutrient Absorption - Sprouting allows our body to absorb and use more nutrients
Digestion Optimization - Sprouting also breaks down complex starches (even gluten) and proteins to help with digestion, so beans or grains act like pre-digested food".

Sesame Seeds https://selfbalancingfood.com/

Almonds

Amazon Link:*
https://amzn.to/2OgBGsn

Recipe Creator: Vicki Sarnoff, Certified Health Coach, ServeSafe Certified, is a Nutrition Educator and Culinary Director at Rolling Harvest Food Rescue.

She dreams of recipes in her sleep and can’t imagine a day without creating nourishment in her kitchen.  Irma and Vicki collaborate to educate the community on the healing qualities of nutrient-dense food, for their bones, for their life......one forkful at a time.

From my bones to yours,

Irma Jennings, INHC - Holistic Bone Coach

irma@food4healthybones.com

[magicactionbox id="4886"]

References:

Nutritional Panel supplied by:

https://nutritiondata.self.com

* I am an affiliate of Amazon.  Clicking the link will yield a small commission that offsets time of researching products.

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

My bones were jumping for joy having found The Healthy Bones Nutrition Plan and Cookbook - Medicine Through Food Guide by Dr. Laura Kelly and Helen Bryman Kelly.  Inside the book offers a recipe for Bone-Building Calcium-Rich Vinegar.

"Just one tablespoon of Bone-Building Vinegar equals 350-400 mg of calcium (1,000-1,200 recommended for menopausal and post menopausal women)".[1]

[br] You can use fresh herbs as I have used or dried herbs.

Ingredients:

You will need a selection of 5 of these bone-building herbs.

Herbs:

• Dandelion leaves
• Stinging netttle
• Horsetail
• Red clover
• Hound's tongue
• Motherwort
• Mugwort
• Mint
• Wild arugula
• Chickweed
• Shepherd's purse
• Oatstraw
• Alfafa
• Parsley
• Comfrey
• Raspberry leaves
• Blackberry leaves
• Thimbleberry leaves
• Sage
• Amaranth leaves
• Lamb's quarter
• Kale
• Cabbage

Chinese herbs: - the extra juice!

If you want to boost the bone-building properties, add 0.35 ounce (10g) of each.

1. Gu Sui Bu
2. Xu Duan  work together to build healthy bone.
3. Bu Gu Zhi
4. Du Zhong also assist in bone-building and repair.
5. Yin Yang Huo is shown to stimulate bone growth through safe plant hormones [1]

Purchasing Herbs

You can purchase the herbs and Chinese herbs from Dr. Kelly's site HERE

AMENDMENT:

Since publishing this video, I had the vinegar tested for calcium and magnesium.

Since Chinese Herbs are part of the ingredient list, I also tested for heavy metals.

This was an independent lab; Medallion Labs that was recommended to me by a food scientist.

The report showed

not 350mg of Calcium per tablespoon but

33mg of Calcium per tablespoon.

The response from the Dr. Kelly:

"I received the numbers in the book from a respected elder herbalist who specializes in women's health.

There are so many reasons that there can be enormous differences as you can imagine - climate, amount of sun, what's in the soil, plant species, season, etc etc etc.  Perhaps she ran her numbers many years ago.

Other tests have been run on dried herbs and the numbers are closer to yours than to hers - and I am gathering this information.

I must say that we know there are much larger amounts of calcium in these herbs than is showing on this test.

I'm sorry for the disappointment.  If this is misinformation in the book then of course it will be changed on the next printing, and thank you for contributing to the store of knowledge around this subject.  Science is always a project.

But please do not throw the baby out with the bathwater. There are many more benefits to the vinegar than just calcium I hope you are not using it only for that reason - nature works in very complex ways and I guarantee there is great benefit.  With just the Chinese herbs alone bones heal, I have used them in my practice many times.

It remains that the overall science is sound, and that those who are using the book report increase in bone density as well as increased overall health.  It is always a combination of elements that contributes. "

From my delicious bones to yours!

Irma

?? Questions simple reply to this email.

[1] The Healthy Bones Nutrition Plan and Cookbook pages 231-233

The post Bone-Building Calcium-Rich Vinegar appeared first on Food For Healthy Bones.

You see, nuts are full of healthy fats, protein, and fiber that fill you up. But they are also a treasure box of minerals that build strong bones.

Maybe you have a favorite nut that you keep on hand. But I want you to think about rotating your nuts or eating lots of mixed nuts. That’s because each type of nut offers something special for your bones. If you stick to just one you’re missing out.

Here are the nuts I like best and what they do for your bones:

Almonds:

These have the highest calcium levels of all nuts. One serving gives you about 200 mg of calcium. Plus they give you 240 mg of potassium and 20 percent of your daily magnesium needs to support bone building.

Walnuts:

Just a quarter cup of these nuts gives you 2.25 grams of omega-3 fats. That’s important because omega-3s help increase the amount of calcium your body absorbs and deposits in your bones. It also boosts collagen production which improves bone strength.[i]

Research shows that walnuts help slow down osteoclast activity (bone breakdown) and increase osteoblast activity (bone formation).[ii] In one Penn State study people who ate lots of walnut granola, honey walnut butter, and walnut pesto had slower rates of bone breakdown.[iii]

And with walnuts you also get a good source of some of the trace minerals your bones love like boron, copper, and manganese.

Other nuts that Skelly likes are :

• pistachios
• cashews
• hazelnuts.

They’re all high in magnesium.

And just one Brazil nut a day will give you all the selenium you need.

But before you start chowing down on nuts, I want you to be careful…

Nuts can be pretty difficult to digest for some people.

Like grains, legumes, and seeds, nuts contain phytates or phytic acid. Phytates are nature’s way of protecting nuts from predators. You know how acorns grow into trees? Well, that can happen with any nuts. But phytates keep the nut in a dormant state until it’s ready to grow.

If you eat nuts with the phytic acid intact, it can put a lot of stress on your digestive system. It can interfere with the enzyme pepsin that we use to break down proteins in the stomach. It can also interfere with the enzyme amylase that you need to break down starches.

Phytic acid can also bind to minerals in the nuts like calcium, zinc, magnesium, and iron. Studies suggest that we absorb about 20 percent more zinc and 60 percent more magnesium from food without phytic acid.[iv]

But before you cut nuts out of your diet because of phytates, here’s what you need to know…

Some people with strong gut flora have no problem with phytates. They can naturally break down phytic acid and don’t get digestive problems.[v]

And phytates in nuts may actually help you build stronger bones. One Spanish study found that people who eat more high-phytate foods had stronger bones as measured in the heel, spine, and hip.[vi] Researchers suspect that phytates may inhibit the breakdown of bone.

A later study also found better bone density in women who ate the most phytate foods. It found that women with the highest phytate levels had the lowest levels of bone loss in their spine and hip.[vii]

So as long as nuts don’t give you indigestion....

......don’t worry about the phytates. They may help your bones.

But if you are one of those people who have problems digesting nuts, you can try soaking them before eating them. When you add water, the phytic acid is neutralized and the nut starts to sprout.

You won’t see the sprouting but a small change happens in the nut so you can now digest it more easily and absorb more of the minerals.

How To Soak Nuts

Here’s the simple way to soak and dry your nuts. Put raw (not roasted) nuts in a bowl and cover with filtered water. Add one tablespoon of pure unrefined sea salt for every four cups of nuts.

Let soak for at least 7 hours or overnight. This works for most nuts but cashews and peanuts should be soaked for no more than 6 hours or they’ll get slimy. Yuck!

Then you have to fully dry your nuts or they could become moldy.

Ideally you should dry them at 150 degrees Fahrenheit in a dehydrator or your oven for 12 to 24 hours or until they’re as crunchy as you like them.

To test the crunchiness, take out one of nuts and let it cool to room temperature. Then bite into it. You know how crunchy you like them.

Need a shortcut?

You can dry your nuts in the oven at 200 degrees Fahrenheit for 30 to 40 minutes. You may lose some of the nutrients at the higher heat but you’ll still have some very healthy nuts.

Just make sure you start by buying fresh nuts. Nuts still in the shell are the freshest. But shelling adds a lot of work to the soaking and drying process. If you’re in a hurry buy them already shelled.

And store your nuts in an airtight container so they don’t go rancid. They’ll keep fresh in the fridge for about six months and in the freezer up to a year.

Here’s one of my favorite go to snacks.

Spicy Cashews

Ingredients:

1. 9 oz of raw organic cashews
2. Juice of 1/2 lemon
3. Tandoori spice
4. Sea salt

Preparation:

• Soak cashews in water overnight
• In morning rinse soaked cashews
• Drain and pat dry with paper towel (skip the soaking step if you digest nuts well)
• Add lemon juice
• Coat with 1 tablespoon of Tandoori Seasoning (I use my hands for this)
• Evenly distribute on a baking sheet so they are spread out and bake evenly
• Bake in oven at 300 degrees F for 40 minutes
• Stir every 10 minutes
• And then stand back……cause everyone will eat ‘em up
• Storage:  place in a tightly sealed jar and leave jar on the counter
• Good for 2-3 weeks

Tandoori Seasoning 

Ingredients:

• 1 teaspoon ground ginger
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon paprika
• 1 teaspoon turmeric
• 1 teaspoon sea salt
• 1/4-1/2 teaspoon cayenne pepper depending on taste

Printable version HERE

I love my community.

This blog is an expanded post after feedback from Karen Jorgensen.  Thank you, Karen!

Please let me know how I can better serve you and your bones.

There is an easy alkalizing salad dressing video gift for you on the other side for your time.

Have your bones click —-> HERE

Thanks for stopping by.

Irma and Skelly

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[i] Kruger M., Horrobin D. “Calcium metabolism, osteoporosis and essential fatty acids: A review”. Progress in Lipid Research. Volume 36. September 1997.

[ii] Griel A., Kris-Etherton P. et al. “An increase in dietary n-3 fatty acids decreases a marker of bone resorption in humans.” Nutrition Journal. January 2007.

[iii] https://news.psu.edu/story/198072/2007/02/19/plant-derived-omega-3s-may-aid-bone-health

[iv] Chris Kresser, “Another reason you shouldn’t go nuts on nuts.” https://chriskresser.com/another-reason-you-shouldnt-go-nuts-on-nuts/

[v] Ramiel Nagel “Living With Phytic Acid.” https://www.westonaprice.org/health-topics/vegetarianism-and-plant-foods/living-with-phytic-acid/

[vi] A. A. López-González, F. Grases, P. Roca, B. Mari, M. T. Vicente-Herrero, A. Costa-Bauzá. “Phytate (myo-inositol hexaphosphate) and risk factors for osteoporosis.” J Med Food. 2008 11(4):747 - 752.

[vii] A. A. López-González, F. Grases, N. Monroy, B. Marí, M. T. Vicente-Herrero, F. Tur, J. Perelló. “Protective effect of myo-inositol hexaphosphate (phytate) on bone mass loss in postmenopausal women.” Eur J Nutr 2013 52(2):717 - 726.

The post Go Nuts for Your Bones appeared first on Food For Healthy Bones.

A lot of people are excited about a new “magic pill” for bones. But my Skelly is a little skeptical. I’m talking about strontium.

Most people have never heard of this mineral.   It’s named after Strontian, a village in Scotland where it was discovered in 1790. Today it’s used mostly in industry.

Strontium is also one of the more than 30 trace minerals that are naturally found in your bones.

You see, natural strontium is present in small amounts in your food and water. In your body, it migrates to your bones. It especially shows up at sites where your bones are remodeling – where old bone is breaking down and new bone is forming.

At any given time, you have about 320 mg of strontium in your body. About 99 percent of it is in your bones and teeth.

Strontium belongs to the same family as calcium and magnesium.

It adds strength to bones and teeth and makes them more resistant to breaking down. It also draws extra calcium into the bone.

That all sounds well and good. And it’s why, recently, companies are making high dose supplements with strontium. And even a bone drug.  You can buy natural strontium supplements. It’s usually bound to different molecules like citrate, lactate, acetate, carbonate, chloride, sulfate, and gluconate.

Strontium ranelate is a prescription drug used in Europe and Canada. It’s not approved in the U.S. For the drug, 680 mg of strontium is bound to a synthetic molecule called ranelate. It’s marketed under the brand names Protos®, Protelos®, Osseor®, Bivalos®, and Protaxos®.

Some research shows strontium ranelate may prevent bone loss, increase bone strength, and reduce fractures in postmenopausal women.

But high doses of strontium may also come with nasty side effects like:

• nausea
• diarrhea
• headaches,
• skin irritation.
• Less frequent problems include:
• fainting
• memory problems
• and blood clots in the veins.

And according to my colleague, Dr. Lani Simpson, DC, CCD, strontium can show false increases in bone density on DXA scans.[i] In other words, it could make your bones look stronger than they really are.

Several studies show that strontium causes the outer cortical bone to become denser and thicker.[ii] But thick bones aren’t necessarily strong bones. In fact, thick cortical bone actually reduces bone strength and increases the risk of fractures.[iii]

Strontium is related to calcium chemically. It’s so similar that it can compete with calcium absorption. So taking a lot of strontium can replace calcium in your bones. And it stays there for most of your life. Right now we don’t know what that means in the long term. The studies haven’t been done.

Do your supplements have strontium in it?

I don’t recommend taking high doses of strontium without a doctor’s supervision.

Rather than look for a miracle pill for osteoporosis, I like getting bone-building minerals – including strontium - naturally from your food.

Remember bones take time and attention to stop the breaking down process and to rebuild.

Most people probably get between one and ten milligrams of strontium from their regular diet every day without even trying.

The highest amounts are found in the soil.

Good sources of natural Strontium

Root vegetables such as:

• beets
• carrots
• turnips
• rutabagas
• radishes

You can also get strontium by eating other plant foods such as:

• whole grains
• wheat bran
• spinach
• lettuce
• peas
• beans
• Brazil nuts
• celery

Other sources include:

• meat
• seafood
• dairy products
• poultry

Click HERE for my favorite and simple RoastedRoot Vegetable dish that everyone loves.

It's especially fabulous during the colder season, however, in my home we cook it regularly.

Please let me know how I can better serve you and your bones.

How are your bones?

Kindly take a moment to tell me more.
I'm offering a simple alkalizing salad/veggie recipe video on the other side just for you.

Have your bones click —-> HERE

From my loving bones to yours,

Irma Jennings, INHC -  Holistic Bone Coach

To learn more about Irma, click HERE.

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[i] Lani Simpson, DC, CCD. “Dr. Lani’s No-Nonsense Bone Health Guide.” 2014 Hunter House, p. 165.

[ii] Jiang, Arlot, Genant, et al.. “Histomorphometric and μCT analysis of bone biopsies from postmenopausal osteoporotic women treated with strontium ranelate.” Journal of Bone and Mineral Research. 2008; 23 (2): 215-22.

[iii]Boivin, Deloffre, Perrat, et al. “Strontium distribution and interactions with bone mineral in monkey iliac bone after strontium salt administration.” Journal of Bone and Mineral Research. 11:1302-1311. 1996.

The post Strontium Is No Quick Fix For Your Bones appeared first on Food For Healthy Bones.

What’s the number one supplement you need for your bones?

Most people I talk to will say calcium, of course. In fact, more than half of women over 60 take calcium supplements. I get it. They don’t want to break a bone. And they don’t want to have osteoporosis.

But instead of getting harder bones, they may be getting hardened arteries.

You see, a brand new study in the Journal of the American Heart Association found that calcium supplements may significantly raise your risk of plaque buildup in the arteries and even heart damage. [i]

The study looked at 10 years of CT scans, and diet and supplement records from 2,742 people. They found that people who took the most calcium as a supplement had a 22 percent increase in their risk of coronary artery calcification.

In other words they had more hardening of their arteries.

What’s going on?

The researchers suggested that when you take a calcium pill, it may not make it to your skeleton. It may collect in your tissues.

I learned that for myself - the hard way. After taking calcium supplements I found a big lump on my thigh. “Oh, that’s just a calcium deposit,” my doctor said. Yikes!

You see excess calcium accumulates in cells, tissues and organs. It calcifies and hardens wherever it lands whether it’s your arteries, heart or brain.

But here’s the good news.

The study showed people who got their calcium through food – even if they got over 1,022 milligrams per day -- had no increased risk of heart disease over the 10-year study period.

The researchers said "There is clearly something different in how the body uses and responds to supplements versus intake through diet that makes it riskier."

I don’t take calcium supplements any more. Instead I get my calcium the way nature intended – from my food.

And it’s better for my bones. According to a study from the University of Washington, women who get their calcium from food have higher bone mineral density than women who just take supplements.[ii]

When we eat whole foods, we get other essential bone-building vitamins and minerals (there are about 20!).

It’s the synergy of all those nutrients working together that makes for a healthy skeleton.

And your body recognizes calcium from food. It can absorb it better than a supplement.

Here are some of my favorite food sources of calcium.

So what will you feed your bones - a chalky white pill or real bone-building foods?

Do you love Hummus?  

Try this Hummus recipe and let me know what you think by leaving a comment below or emailing me at: irma@food4healthybones.com

Please let me know how I can btter serve you and your bones.

How are your bones?

Kindly take a moment to tell me more.
I'm offering a simple alkalizing salad/veggie recipe video on the other side just for you.

You can tell me more HERE

Thanks for stopping by.

From my bones to yours,

Irma

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[i] John J.B. Anderson, Bridget Kruszka, Joseph A.C. Delaney, et al. “Calcium Intake From Diet and Supplements and the Risk of Coronary Artery Calcification and its Progression Among Older Adults: 10‐Year Follow‐up of the Multi‐Ethnic Study of Atherosclerosis (MESA).” Journal of the American Heart Association, 2016; 5 (10): e003815 DOI: 10.1161/JAHA.116.003815

[ii] Napoli N, Thompson J, Civitelli R, Armamento-Villareal RC. “Effects of dietary calcium compared with calcium supplements on estrogen metabolism and bone mineral density.” American Journal of Clinical Nutrition 2007;85:1428-1433.

The post Calcium Supplements: A Deadly Mistake? appeared first on Food For Healthy Bones.