• Comprehensive Care: Combines dietary, physical, and medical strategies.
• Personalized Health: Tailors the approach to your unique needs and lifestyle.
• Preventative Focus: Aims to strengthen bones and prevent issues before they arise.

Bone Density Scan (DXA): This test measures bone mineral density only and helps in assessing the risk of fractures.

Vitamin D Levels: Essential for calcium absorption, a blood test can determine if you have sufficient vitamin D.  We aim for 40-60 ng/mL (this is for the US).

Bone Turnover Markers:

These blood and urine tests measure the rate of bone remodeling. They can provide insight into the effectiveness of your bone health strategies.

Bone-Loving Foods:

• Calcium-Rich Foods: Dairy products, (unless you are dairy free) lower oxalate leafy greens, and fortified foods.
• Vitamin D Sources: Fatty fish, egg yolks, and sunlight exposure.
• Magnesium and Potassium: Sprouted Nuts, seeds, and bananas.

Bone-Specific Exercises:

Weight-bearing exercise refers to any activity that requires you to work against gravity while staying upright. 

These exercises involve supporting your own body weight or lifting weight, which helps to strengthen bones and muscles. Key characteristics of weight-bearing exercises include:  

• Strengthening Bones: They are crucial in building and maintaining bone density. Activities like running, dancing, and especially weight lifting require your bones to support your body weight, which in turn stimulates bone cells to grow stronger.  
• Muscle Strengthening: These exercises also target muscle strength and endurance. The resistance against gravity or added weights challenges and strengthens muscles.  
• Balance and Coordination: Many weight-bearing exercises improve balance and coordination, which are important for daily activities and reducing the risk of falls, especially as one ages.

It's important to note that weight-bearing exercises are different from non-weight-bearing exercises like swimming or cycling, which do not require you to support your own body weight against gravity. Both types of exercises are important for a well-rounded fitness routine, but weight-bearing activities are particularly key for bone health.

By combining this holistic approach to bone health strategies, you’re not just caring for your bones; you're investing in a healthier future.

The post A Holistic Approach to Bone Health appeared first on Food For Healthy Bones.

I’ve officially slowly ending my relationship with coffee. Yep, we’re done. But don’t worry—I’ve found a new love: matcha tea. And let me tell you, things are getting pretty serious.

What is Matcha? If you haven’t heard, matcha is the cool, zen cousin of regular green tea. This traditional Japanese green tea has been around for centuries (thanks, Buddhist monks!). It’s not only a staple of Japanese tea ceremonies but also your next secret weapon for better health. With matcha, you’re not just sipping tea—you’re drinking powdered tea leaves packed with antioxidants.

Why I’m Obsessed with Matcha Tea:

Matcha isn’t just a pretty green drink—it’s like a wellness powerhouse. Matcha tea benefits include lowering stress, improving memory, and giving you that perfect energy boost without the jitters (sorry, coffee). It’s also loaded with L-theanine and EGCG (superhero antioxidants), which make it a total brain and body booster.

Oh, and in case you're wondering—mice love it too. Studies show they got better at mazes after sipping matcha. I’m not a mouse, but I think I’m navigating life better with it!

How to Make Matcha:

Making matcha green tea is like a fun little ceremony every morning:

• Sift 2g of matcha powder (or just eyeball it, let’s be honest).
• Add hot (but not boiling) water—around 80°C/176°F for you perfectionists.
• Whisk it up! Use a bamboo whisk or whatever’s handy until it’s nice and frothy.
• Sip and feel fancy.

Matcha Nutrition Facts:

In just a small serving of matcha, you’re getting a boatload of benefits:

• Antioxidants: Catechins (especially EGCG) help fight off harmful free radicals.
• Caffeine: 38-88 mg per serving, but without the “coffee jitters.”
• L-theanine: Promotes calm focus and reduces stress.
• Plus, there’s vitamin K, fiber, and even a little protein.
• Matcha health benefits in a nutshell!

Why Matcha Stole My Heart (and My Mornings): After finding out that coffee doesn’t like me back (food allergies—boo!), I needed a caffeine fix. Enter matcha tea—a smooth, calming, and energizing alternative. It’s like coffee without the drama. And whisking it up every morning? Let’s just say it’s become my new zen ritual.

Top Health Benefits of Matcha:

• Boosts Brain Power: Helps protect brain cells and may reduce the risk of neurodegenerative diseases.
• Supports Weight Loss: Matcha for weight loss? Yep! It can boost your metabolism and help burn fat.
• Heart Health: May lower bad cholesterol and raise the good stuff.
• Anti-Inflammatory: Matcha helps reduce inflammation, which can be a key factor in many chronic health issues.

Matcha is basically a superfood in your cup. So, if you’re on a coffee break, or just looking to add a little more harmony and health into your life, give matcha a try. You won’t regret it!

I use organic Matcha, which I find at health food stores.

Or Amazon

CLICK HERE for my printable more detailed version

From my bones to yours,

Irma Jennings, INCH

Osteoporosis Patient Navigator

Notes

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6273642/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6273642/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10346988/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8156288/

The post MATCHA TEA appeared first on Food For Healthy Bones.

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.

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.

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.

Hello friends of bones:

I’m happy to present my Bone Turnover Marker PDF from my interview with Dr. McCormick.

We discussed:

What are Bone Markers?

Why are they necessary?

What is the best way to get an effective test?

My gift to my community is the easy-to-navigate clickable transcript.

Bone Turnover Markers:

"Therapeutic targets provide medical information a doctor can use to monitor physiological improvements on repeat testing. These can enhance an assessment of bone loss and are key to managing therapy. Just as you would practice hitting the bull's eye to improve your skills as a competitive marksman, we can refine treatment by targeting abnormal physical signs, symptoms, and laboratory test results and then applying therapy to rectify those abnormal findings."

R. Keith McCormick, DC from his upcoming book:
Great Bones -- Taking Control of Your Osteoporosis.

This transcription will be your guide in understanding the need for Bone Turnover Markers, what they are and the importance of "test don't guess".  These tests can be done between your Bone Density Tests (DXA).  The Bone Marker PDF is a clickable guide to make navigating the document easier.

Highly recommended: 

Click below to receive a copy of my Bone Turnover Markers guide PDF.

The link will ask for your email so the guide can be emailed to your inbox.

This action will add your name to my email list which I email bi-monthly on "all things bones".

You can unsubscribe at any time.

Please enjoy the transcript below.

Interview PDF

This PDF is clickable. You can select a Bone Marker you'd like to know more about and then return to the table of contents.

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.

Investment in your bones:

$200 which includes next steps and email follow-up notes.

The post Bone Turnover Markers with Dr. McCormick 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 discussed:

• Oxalates
• Your Body is Data
• Pre and Probiotics
• Natto
• Protein powders - Truvani Protein Powder
• Beans
• Gums - EDTA and more.....

Chapters:

Instruction on how to view chapters inside the video player:

You can pause the video to click on the chapter icon (red arrow) and go to a specific topic in the video.

Chapter 1: High Oxalate Foods - Michael Leibman, Ph.D. oxalate work - Oxalate chart
Chapter 2: Calcium in Greens - Calcium and Food Chart
Chapter 3: Soaking Nuts - Why
Chapter 4: Sardines Recipe
Chapter 5: Matcha Tea and calcium absorption
Chapter 6: Teas and Caffeine and Tannins - impact on bone health
Chapter 7: Benefits of Fermented foods
Chapter 8: Prebiotics
Chapter 9: Calcium-rich non-dairy foods
Chapter 10: Protein Powders
Chapter 11: Benefits of K1 and K2
Chapter 12: Role of probiotics
Chapter 13: Eating Mindfully
Q&A Session

Would you like bone-loving recipes?

Below is the link to learn more about my downloadable guide:

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

With 27 bone-loving recipes, shopping lists, food plan, storage, soaking tips, 5 videos and all you need to feed your bones. All in one place.

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

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

Thank you.

The post Feeding Your Bones - Interview with OsteoBoston appeared first on Food For Healthy Bones.