1. Kale is an alkalizing food.

Eating too much protein and too many grains makes your body produce more acid. When your blood becomes too acidic, your body sucks alkalizing minerals like calcium out of your bones to rebalance everything. But that leaves you with weaker bones. Kale can help counter that calcium leaching. When you digest kale, your body produces alkaline byproducts to lower acid levels naturally.

2. Vitamin K.

Green leafy vegetables from the cabbage family – like kale – are rich in vitamin K1. That’s the vitamin that helps your blood clot. But in your gut, bacteria convert vitamin K1 to vitamin K2. And that’s critical for healthy bones.

You see, vitamin K2 puts calcium where it belongs – in your bones. Without K2, bones become porous and calcium collects in the arteries or organs and hardens there. In addition, K2 works with vitamin D3 to help produce cells that build bones (osteoblasts). K2 plus D3 also inhibits production of cells that break down bone (osteoclasts).

3. Vitamin A.

Kale and other dark leafy greens are rich in beta-carotene. Your body converts beta-carotene to vitamin A. That’s important because your bones need vitamin A for their remodeling process.

But excess vitamin A from supplements or animal foods like liver, eggs, and butterfat has been linked to bone loss and an increase in the risk of hip fracture. Researchers think too much vitamin A could trigger an increase in bone-busting osteoclasts. It may also interfere with vitamin D which you need for building bone.

But getting vitamin A from kale is safe. Beta-carotene hasn’t been linked to any adverse bone effects.

4. Vitamin C

Osteoporosis has been called “scurvy of the bones.” You see, your body needs vitamin C to maintain a healthy balance of bone-building osteoblasts and bone-destroying osteoclasts. When your levels of vitamin C are low, you have trouble building new bone and your bone breakdown speeds up.

Vitamin C also helps build the collagen matrix of your bones – the part that keeps them flexible, so they bend instead of break.

5. Calcium.

You’ve heard me say before that I like to get my calcium from leafy greens. But some greens are better than others when it comes to calcium absorption. Spinach and Swiss chard contain oxalates which bind to their calcium and prevent your body from absorbing it. Kale, on the other hand, has low levels of oxalates so your body can absorb all that good calcium.

6. Magnesium.

Without enough magnesium, bone nutrients like calcium and vitamin D can’t do their jobs. Your body needs magnesium to convert vitamin D into its active form. If it’s not activated it can’t turn on your body’s calcium absorption.[i]

You also need magnesium to stimulate the hormone calcitonin. That helps draw calcium out of the blood and soft tissues and put it back into the bones. Too much calcium floating around in your blood and tissues can increase your risk of arthritis, heart attack, and kidney stones, as well as osteoporosis.[ii]

Kale’s best bone nutrients:

Here’s the recipe for Skelly’s favorite bone-healthy snack.

Best Kale Chips Recipe

Printable Version Click HERE

Ingredients:

• 1 Bunch of dinosaur (lacinato) or curly kale
• 1 or 2 Tb of extra virgin olive oil
• Sea salt to taste.
• You can also add any additional spices you like such as onion or garlic powder, turmeric, etc.

Or for my more experimental readers, create this lovely spice blend from Practical Paleo.  Keep leftover in your cabinet and label with the "date made"

• INDIAN SPICE BLEND:
• Yield - 4 1/2 tablespoons
• 2 tablespoons onion powder
• 2 teaspoons garam masala
• 2 teaspoons coriander
• 1 teaspoon sea salt
• 1 teaspoon black pepper
• 1/2 teaspoon cinnamon
• 1/2 teaspoon red pepper flakes

Preparation:

• Pre‐heat oven to 350º F.

• Cut stems off the kale and remove center stalk.

• Wash the kale and dry thoroughly (otherwise your chips will be soggy).  TIP:  I usually wash the kale before making the kale chips, wrap them tightly in paper towel and put the paper towel in a plastic bag then place in the fridge overnight.

• Cut or tear the kale into 2 inch strips with a knife or kitchen scissors. Toss the kale with olive oil, sea salt and any spices.

• Spread kale out in a glass baking dish or a stainless steel cooking sheet (non-aluminum) and bake for 5‐

• Turn chips over and bake for another 5‐7 minutes. Caution: This is no time for multi-tasking. You need to keep an eye on these treats so they don’t burn.

It’s best to consume kale chips immediately while they’re crisp. But if you have leftovers keep them fresh in a glass jar.

My question for you.

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

Please let me know so I can write content that meets your needs.
Plus I have wonderful alkaline salad dressing waiting for you on the other side to thank you for your time 🙂.

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

From my delicious bones to yours,

Irma

[magicactionbox id="4866"]

[i] Saggese, G. Bertelloni, S. Baroncelli, G. I. Federico, G. Calisti, L. Fusaro, C. Bone demineralization and impaired mineral metabolism in insulin-dependent diabetes mellitus. A possible role of magnesium deficiency. Helv Paediatr Acta. 1989 Jun; 43 (5-6): 405-14. Pubmed 2787312

[ii] Zofková I, , Kancheva RL. The relationship between magnesium and calciotropic hormones. Magnes Res. 1995 Mar; 8 (1): 77-84. Pubmed 7669510

The post 6 Reasons Why Your Bones Love These Kale Chips appeared first on Food For Healthy Bones.

I’m not talking about how much calcium is in the food you eat.  I’m talking about how much of that calcium your body actually absorbs.  Scientists call it bioavailability.

Here’s what it means. 

Let’s say you’re very careful to eat a cup of yogurt every day for your bones.  After all, dairy is high in calcium, right?  You figure out from the label that your yogurt has about 300 milligrams of calcium.  That sounds great.  But the problem is your body can’t use all that calcium.

In fact, you can only use about 100 milligrams of it.  You see, our bodies generally absorb only about 32% of the calcium from dairy products.

So you might think you’re getting plenty of calcium from dairy but maybe you’re not.

The flip side is also true.  You might not think of vegetables as high in calcium.  For example, a one-cup serving of Brussels sprouts contains about 56 mg.  But your body can use a whopping 64% of that calcium.  It’s twice as bioavailable as dairy calcium.

Other vegetables with high bioavailability of calcium include broccoli (61%), kale (59%), mustard greens (58%) and bok choy (54%).

So even though veggies don’t have as much total calcium, when you consider their better absorption rate, it can add up to plenty.

And vegetable sources of calcium have another benefit. They come naturally packaged with potassium and magnesium.  Those are nutrients you also need for strong bones.  That may be why researchers have found that people who eat the most fruits and vegetables have denser bones.[i]

Leafy greens are particularly powerful when it comes to reducing hip fractures.  They’re rich in vitamin K, which is critical for bone health.[ii]

And unlike dairy, fruits and vegetables are alkaline.  They don’t produce acid so they don’t cause your body to lose calcium through the urine.

Here's a typical conversation that I had recently:

New friend:  "Oh yes, I have osteopenia and I'm doing everything I can for my bones.  I'm taking my calcium supplement, eating my yogurt and lots and lots of spinach".

Not the right recipe for bone strength.

Just remember that some greens are better than others for getting your calcium.  Spinach, Swiss chard, and beet greens have very high levels of oxalic acid.  This compound binds to the calcium in the greens and blocks your body from absorbing it.

For example, spinach contains about 230 mg of calcium per cup.  But because of high oxalic acid levels, you’d have to eat about eight cups of spinach to get the same amount of calcium as one cup of yogurt.

You can reduce the oxalic content of greens by cooking them.  One study showed that boiling spinach reduces oxalic acid by 87% and steaming reduces it by 42%.[iii]

And this doesn’t mean you have to avoid vegetables that are high in oxalic acid.  Just don’t rely on these foods for your calcium.  These greens are still an excellent source of folic acid, potassium, magnesium, vitamin K, carotenes, and vitamin C.

Make sure you get a wide variety of vegetables and your bones will have everything they need.

Here's my favorite summer salad:

Arugula, Watermelon and Kalmata Olives or Feta

Arugula's nutrient dense profile

Vitamin K, Vitamin C, Vitamin B9, Calcium, Magnesium, Manganese.  Low is Oxalates

Ingredients:
Simple vinaigrette:
1/4 cup balsamic vinegar

1/2 cup high quality organic olive oil
1 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
6 cups baby arugula, washed and spun dry
1/8th seedless watermelon, rind removed, and cut in 1-inch cubes
12 ounces good feta cheese, 1/2-inch diced OR 1-2 cups of pitted Kalamata Olives chopped
1 cup (4 ounces) whole fresh mint leaves, julienned

Directions:
Whisk together the balsamic vinegar and olive oil whisking constantly, to form an emulsion.

If not using within an hour, store the vinaigrette covered in the refrigerator.

Place the arugula, watermelon, feta, (or kalamata olives) and mint in a large bowl. Drizzle with enough vinaigrette to coat the greens lightly and toss well. Taste for seasonings and serve immediately.

Some enjoy thinly sliced red onions to dress up this salad.

For a dairy free version:  substitute feta cheese with kalamata olives - pronounced: kahl-uh-MAH-tuhHydroxytyrosol, an olive phytonutrient that has long been linked to cancer prevention, is now regarded as having the potential to help us prevent bone loss as well. Several recent laboratory animal studies have found increased depositing of calcium in bone and decreased loss of total bone mass following consumption of this olive phytonutrient (as well as oleuropein, another key phytonutrient found in olives).

These findings are fascinating, since consumption of a Mediterranean Diet has long been associated with decreased risk of osteoporosis, and olives often find themselves on center stage in Mediterranean Diet studies. [iiii]

My question for you.

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

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

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

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

From my delicious bones to yours,

Irma Jennings, INHC

Holistic Bone Coach

[magicactionbox id="4866"]

Sources:

Physician’s Committee for Responsible Medicine, “Ask the Expert: Calcium.” https://pcrm.org/health/cancer-resources/ask/ask-the-expert-calcium

Bottom Line Health, “How to Get a Lot More Nutrients From Your Foods…” https://www.bottomlinepublications.com/content/article/diet-a-exercise/how-to-get-a-lot-more-nutrients-from-your-foods

The post Your Bones: Dairy or Greens - Which is higher in CALCIUM and More Absorbable? appeared first on Food For Healthy Bones.

What is vitamin K?

You may have heard of vitamin K as the nutrient in charge of normal blood clotting.  But that’s old news.

Recent research highlights vitamin K’s other role: putting calcium where it belongs – in your bones – and keeping it out of your organs and blood vessels.

What kind of vitamin K do your bones need?

Like the vitamin B family, there are various forms of vitamin K and each has its own specialty.

The two main forms are:

• K1 known as phylloquinone; and
• K2 which also comes in several different forms referred to as menaquinones.

Vitamin K1 is the blood clotting agent but K2 is where the action is for your bones.

How does vitamin K2 build bones?

Here’s how it works.  Vitamin K2 is like a tow truck that hooks onto osteocalcin, a protein that helps anchor calcium in the bones.  It drags osteocalcin to the bone so calcium can deposit there and stick and do its work.

If there’s a vitamin K deficiency, what happens?  Osteocalcin hangs out in the blood stream and doesn’t get to the bones which then can’t hold on to calcium.  Not only do the bones become porous, but calcium collects in the arteries or organs and hardens there.  Yikes.

The dance of vitamin K and vitamin D

Vitamin K2 strengthens bones in another way.  It joins with vitamin D3 to increase production of osteocalcin in the cells that build bones (osteoblasts), but it also inhibits production of cells that break down bone (osteoclasts).

The combination of K2 and vitamin D3 is more effective in preventing bone loss than either vitamin alone.

In one study of 92 postmenopausal women, those taking only calcium suffered a loss of bone mineral density in their lower spine, while those given either D3 or K2 had a slight increase.  However, those taking both D3 and K2 fared best with an increase in bone density of 1.35%.

Vitamin K prevents fractures

Human studies have shown repeatedly that osteoporotic fractures are related to low vitamin K levels.  One 1984 study found that osteoporosis patients with fractures had vitamin K levels 70% lower than people of the same age.  Another study found that those with the lowest vitamin K levels had a 65% greater risk of fracturing a hip than those with the highest levels.

Many other studies have shown that vitamin K2 is particularly effective at preventing bone loss and reduced the risk of vertebral fractures by 60%, hip fractures by 77%, and all non-vertebral fractures by 81%.

How do we get vitamin K from food?

Almost everyone gets enough vitamin K1to clot their blood by eating green leafy vegetables. The highest levels of K1 are found in cabbage family members such as kale, spinach, collards, broccoli, brussels sprouts, mustard greens and Swiss chard.

We can get vitamin K2 several different ways.  It can be produced by bacteria in cultured or fermented foods.  In fact, the richest dietary source of K2 is natto** (naturally fermented soybeans).  Another good source is miso.

We can also convert K1 to K2 in our intestines through the operation of our own gut bacteria.  However, if you’ve been taking antibiotics, your gut flora may be out of balance and not up to the job of converting vitamin K.

Another way to get K2 in your diet is eating animal products because, just as we convert K1 to K2 in our own intestines, so do animals.  Grass-fed cows and other ruminants are good sources, and vitamin K2 shows up in animal fats found in products like liver, milk, butter, cottage cheese and cheese.

Why is grass-fed important?  Just like us, animals need leafy greens get the K1 to convert to K2.  If they are grain fed, animals won’t be getting their greens.

Now that the secret is out about one of the best ways to build strong bones and prevent osteoporosis, leave me a comment and let me know how you’re getting your vitamin K2.

And thanks for sharing my blog with the easy share buttons below!

From my bones to yours.....

Irma

Sources:

https://www.smart-publications.com/articles/vitamin-k-keeps-calcium-out-of-your-arteries-and-in-your-bones/

“The Whole Foods Guide to Strong Bones” by AnneMarie Colbin, Ph.D.

“Vitamin K2 and the Calcium Paradox: How a Little-Known Vitamin Could Save Your Life” by Dr. Kate Rheaume-Bleue, ND

** Where to buy Natto~ https://meguminatto.com/order.html

The post Vitamin K: The Secret Agent for Bone Health Security appeared first on Food For Healthy Bones.

Remember all leafy greens are a good source of Vitamin A (immunity), Vitamin C (wound healing, collagen production for healthy skin) Vitamin K (for blood clotting and bone health), and folate (heart health, proper DNA replication for healthy new cells). But additionally, Arugula, Mizuna (Japanese mustard), Wild Kale and Tatsoi are all members of the Brassica family, which make them relatives of cabbage and broccoli.

Let's talk seasonal veggies!

That means they share the same cancer-fighting properties as broccoli, and are respectable non-dairy sources of calcium as well. A ~1.5 cup serving (about 1 oz) of raw mizuna leaves will have about 70g of relatively bioavailable calcium (7% of the daily value), that same serving of arugula and tatsoi will have about 5% of the daily value for calcium (hey-that’s nothing to sneeze at… it all adds up!) And like all leafy greens, these varieties clock in at less than 10 calories per ounce if steamed.

SQUASH

“A favorite variety of pumpkin for pies, bread and fall pumpkin recipes is the crook-necked pumpkin. Popular in the Northeast US, these large squash/pumpkins have a smooth tan skin with a very long neck that’s all solid orange flesh. The only seeds are in a small rounded cavity on one end. Crook-necked pumpkins are full of flavor, stringless, and by far the easiest pumpkin to peel and cook.

From pumpkin to puree….

To process a crooked-necked pumpkin, first wash it with a veggie wash. I use Healthy Harvet Fruit & Veggie Rinse and dry with a paper towel. Place it on a cutting board and cut into 3″ to 4″ pieces. Cut the hollow end that holds the seeds in half, scrape out the seeds with a large spoon. Peel each the pieces with a vegetable peeler. Cut into smaller pieces and cook in a large saucepan or stock pot until soft in a small amount of boiling water. Begin testing for tenderness after 20-30 minutes. Cook until very tender.

To make a smooth pulp for use in recipes -
Use a strainer, food mill, or food processor to puree the cooked pumpkin. The puree should be about the consistency or applesauce. Use in any recipe calling for pumpkin puree or canned pumpkin, in pies, bread, muffins, soups and casseroles.etc…2 cups equal one 16 oz. can. Or add butter, cinnamon and some raisins (cook the raisins in water for 5 minutes) for a sweet side dish.

The puree may be may be refrigerated up to 3 days. It can also be frozen for several months. Freeze in containers with the amounts needed for your favorite pumpkin recipes”.

Squash Equivalents: From ~ WhatsCookingAmerica.net

1/3 to 1/2 pound raw unpeeled squash = 1 serving
1 pound peeled squash = 1 cup cooked, mashed
2-1/2 pounds whole squash = 2-3/4 to 3 cups pureed
1 pound trimmed squash = 2 cups cooked pieces
1 pound squash = 2 to 3 servings
12 ounces frozen squash = 1-1/2 cups
1 medium-size (15 to 20 pounds) pumpkin = 5 to 7 quarts of cooked pumpkin.

Purchasing and/or Choosing Squash:

Winter Squash:

Winter squash matures on the vine and develops an inedible, thick, hard rind and tough seeds. Choose firm, well-shaped squash that are heavy for their size and have a hard, tough skin. Do not choose those that have sunken or moldy spots. Avoid squash with cuts or punctures in the skin. Also, slight variations in skin color do not affect flavor. A tender rind indicates immaturity, which is a sign of poor quality in winter squash varieties.

To Store Winter Squash:

Place whole winter squash on top of thick pads of newspapers in a cool, dry, well-ventilated location, preferably between 45 and 50 degrees F. Check on a regular basis for rot and use within three to six months depending on variety of squash.

Refrigerate tightly wrapped cut pieces of winter squash, such as banana, and use within 5 days.

Once a squash is cooked (by steaming or baking), the flesh of the squash can be stored frozen until needed.

To Prepare and Use Winter Squash:

Look for squash that feels heavy for its size and has hard, deep-colored skin free from blemishes. All varieties are great for puréeing, roasting and baking. Once squash is cooked and mashed, it can be used in soups, main dishes, vegetable side dishes, even breads, muffins, custards and pies.

Cooking Winter Squash:

Winter squash can be cut in halves or pieces.

Dress any cooked winter squash with butter and herbs, a cream sauce, cheese sauce, maple syrup and nuts, marinara sauce or stewed fruit.

Any type of mashed or pureed squash can be used in the place of canned pumpkin in soups, pies, cookies or quick breads. Chunks of squash can be added to soups, stews and casseroles.

Preparing Winter Squash: First remove fibers and seeds. Wash the exterior of the squash just before using. The seeds are scooped out before (I do this before) or after cooking. Then bake, steam, or boil the squash.

Using Water When Cooking Winter Squash: When water is used in cooking the squash, the quantity of water should be kept small (1 inch) to avoid losing flavor and nutrients.

Peeling Winter Squash: Because this rind makes most squash difficult to peel, it’s easier to cook the unpeeled squash, and then scoop out the cooked flesh. As many recipes do require peeling (and cutting) first. Use a vegetable peeler to remove the skin and when cutting hard winter squashes

Cutting Winter Squash: Winter squash have a hard skin and flesh (this includes acorn, buttercup, butternut, calabaza, delicate, Hubbard, spaghetti, sweet dumpling, and Turban, as well as pumpkin).

To cut winter squash in half, grasp the squash firmly and use a sharp knife to slice through to the center. Then flip and cut the other side until the squash falls open. Remove and discard the seeds.

To Bake Winter Squash: Using a whole (1 to 1 1/2 pound) winter squash, pierce the rind with a fork and bake in a 350-degree oven 45 minutes.

Acorn and butternut squash are frequently cut in half, baked, and served in the shell.

Boil or Steam Winter Squash: Cut into quarters or rings 25 minutes or until tender. Boil or mash winter squash just as you would potatoes. Add peeled squash cubes to your favorite soups, stews, beans, gratins and vegetable ragouts.

To Make Squash Puree: Cut winter squash (any type) in half lengthwise and remove seeds. Place squash, cut side down, in a shallow pan on aluminum foil or Silpat-lined baking sheet.

Bake at 350 degrees F. until squash is soft, approximately 45 to 60 minutes (depending on the size of your squash). Remove from oven and let cool.

When cool, scoop out the cooked flesh/pulp (discarding the shell), place the pulp in a food processor and process until smooth.

Measure out the amount you need for your recipe, and reserve any remaining pulp (either in the refrigerator or freeze) for other uses. NOTE: This Squash Puree may be substituted in any recipe that calls for pumpkin puree.

My favorite tool: My Vitamix

From my delicious bones to yours,

Irma

The post Seasonal Veggies appeared first on Food For Healthy Bones.