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.

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

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

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

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

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

I’m talking about Prunes

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

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

Prunes Rich in Minerals

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

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

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

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

More Antioxidants Than Any Other Fruit

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

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

Low Glycemic Index

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

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

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

Osteoblasts - Bone Building Cell

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

From my bones to yours,

Irma Jennings INHC,

Your Holistic Bone Coach

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

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

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

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

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

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

Would you like more bone-loving recipes?

Below is the link to purchase my downloadable guide:

7 Day Meal Plan - Easy Cooking for Bone Health

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

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

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

Below my team created two prune recipes:

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

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

Print

Tantalizing Tempeh with Prunes

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

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

Course Main Course

Cuisine American

Diet Gluten Free, Vegan, Vegetarian

Keyword Gluten Free, Osteopenia, Osteoporosis, Vegan, Vegetarian

Prep Time 2 hours hours 30 minutes minutes

Cook Time 20 minutes minutes

Total Time 50 minutes minutes

Servings 4

Calories 119kcal

Equipment

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

Ingredients

• 2 - 8 oz Tempeh organic packages

Marinade

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

Instructions

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

Notes

Cook Once - Eat Twice

 

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

Nutrition

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

Print

Powerful Pork Chops with Prunes

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

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

Course Dinner, Main Course

Cuisine American

Diet Gluten Free

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

Prep Time 2 hours hours 30 minutes minutes

Cook Time 15 minutes minutes

Total Time 45 minutes minutes

Servings 4

Calories 326kcal

Equipment

• 1 Skillet
• 1 Meat Themometer
• 1 Covered Dish

Ingredients

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

Marinade

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

Instructions

Marinade

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

Pork Chops

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

Notes

Cook Once - Eat Twice

 

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

Nutrition

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

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

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

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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.

Let me explain

Root vegetables are the part of the plant that grows underground. Our grandmothers and all the mothers who went before them relied on these roots for solid nutrition during long cold winters.

The simplest roots that we grew up with are potatoes, sweet potatoes, carrots, onions, garlic, radishes, turnips, parsnips, beets, and rutabagas. But there are plenty of others like ginger, horseradish, turmeric, daikon radish, burdock root, Jerusalem artichokes, celeriac, kohlrabi, jicama, and more.

Because these vegetables grow deep in the ground, they absorb vitamins and minerals from the earth. And they also have special benefits for your bones.

5 good reasons to eat more root vegetables:

1.Stay Alkaline

 Your bones need a good balance of acid and alkaline foods.

 Why?

Our blood maintains a pH balance in a very narrow range. The food we eat can disrupt that balance. That’s because some foods form acid byproducts when we digest them while others form alkaline byproducts.

Acid-forming foods include most processed foods, sugar, coffee, alcohol and grains. Most high-protein foods, such as meat, fish, eggs, dairy, most beans and peas are also acid-forming.

When the pH balance shifts even a little to the acid side, your body starts sucking alkalizing minerals like calcium out of your bones to reduce acid levels.

Before that happens add some root vegetables to your diet. They are high in alkalizing potassium and help keep your pH in the healthy range.

2. Boost Your Carotenoids

Root vegetables are great sources of carotenoids like beta-carotene. Your body converts beta-carotene to vitamin A. That’s important because your bones need vitamin A for their remodeling process. Good choices for beta-carotene are sweet potatoes, carrots, beets, and other orange and red roots.

3. Get More Vitamin C

Root vegetables are also high in vitamin C. That helps build the collagen matrix of your bones – the part that keeps them flexible, so they bend instead of break.

4. Beat Stress

It’s true that sugar and processed carbohydrates give you quick energy. But it is also nervous energy. If you are already feeling anxious, sugar will just make things worse.

On the other hand root vegetables grow deep into the ground. They have a strong downward energy - exactly the opposite energy as the processed foods that crowd most supermarket shelves.

Root vegetables are great for grounding us when we feel unfocused, nervous, stressed or over-stimulated. And as you know by now stress is a big factor in thinning bones.

5. Zap Your Sugar Cravings

When you eat too much sugar, your body becomes overly acidic and starts leaching calcium out of your bones and excreting it. If you do it enough, you’ll be losing lots of calcium and your bones will be weaker.

Excess sugar also depletes your body of phosphorus, a mineral that is important in helping your bones absorb calcium.[i]

When you slow roast root vegetables the natural sweetness helps satisfy your sweet cravings.

Try this delicious roasted root vegetable recipe.  It’s one of my favorites and my "bone" clients as well!

[hr]

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.
As a thank you, I'm offering a simple alkalizing salad/veggie recipe video on the other side just for you.

Have your bones click —-> HERE

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[i] “The Health Hazards of Drinking Coca Cola and Other Soft Drinks.” The Organic Consumers Association https://www.organicconsumers.org/old_articles/school/cocacola021605.php (Retrieved 6/16/15)

The post 5 Reasons To Root 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.

Butter is better.  It has gotten a bad rap for many years, starting in the last century with the rise of margarine.  Now we know that's a deadly trans fat.

More recently, this kitchen staple has been shunned in favor of olive oil and canola oil. But here’s why we should reserve a place at the table for good old-fashioned butter.

A study from Lund University in Sweden shows that butter leads to considerably less elevation of fats in the blood after a meal compared with olive oil, flaxseed oil or a new type of canola oil. High blood fat normally raises cholesterol levels in the blood, which according to the discredited "lipid hypothesis," elevates the risk of atherosclerosis and heart attack.

Why doesn’t churned cream raise blood fat levels?

Researchers pointed out that 20 percent of the fat in butter consists of short and medium-length fatty acids.  These are used directly as energy and do not stay around long enough to affect blood fat levels very much.

The researchers opined that although this traditional fat raises blood cholesterol in the long term, its short-term effects may actually be advantageous.

Not everyone agrees the advantage over olive, canola or vegetable oils is only a short term phenomenon. Sally Fallon of The Weston A. Price Foundation is a staunch and eloquent advocate of the benefits of butter and disagrees that it or cholesterol is a factor in the increase of cardiovascular disease.

The Vast Conspiracy Against Butter

Since the early 1920’s butter has been pushed aside in favor of margarine and other fad fats and vilified as a deadly saturated fat that causes heart disease. Yet for thousands of years before that, it was a dietary staple of many cultures with no evidence of adverse health effects.

Between 1920 and 1960, Americans’ use of butter declined from 18 pounds per person per year to 4 pounds, yet heart disease went from a relatively unknown condition to the number one killer. So how likely is it that this is what's killing us?

According to Fallon, butter is the victim of a vast fat-free conspiracy, formed by those who benefit from replacing healthy fats with disease promoting mass produced vegetable oils and trans fats.

10 Health Benefits of Butter

The truth is that butter is good for you.  Here are 10 benefits of eating the real thing:

1. The most easily absorbable source of vitamin A which supports the thyroid and adrenal glands, and in turn, the cardiovascular system.
2. Doesn’t lead to excess body fat since its short and medium chain fatty acids are burned for quick energy and not stored, and it also gives a feeling of satiety that may decrease cravings and over-eating.
3. Rich in anti-oxidants including vitamins A and E, as well as selenium protecting against heart disease as well as cancer.
4. A good source of dietary cholesterol which acts as an anti-oxidant, repairing damage from free radicals caused by rancid fats, vegetable oils and trans fats. Cholesterol is also important for the development of the brain and nervous system in children.
5. The saturated fat in butter consists of short and medium chain fatty acids which have anti-tumor properties and also strengthen the immune system.
6. It contains conjugated linoleic acids (CLA) which are cancer protective.
7. When in its raw state and not pasteurized, it has an anti-stiffness property called the Wulzen factor, that protects against arthritis, cataracts and hardening of the arteries.
8. A good source of iodine in a highly absorbable form and necessary for proper thyroid function.
9. Promotes gastro-intestinal health and decreases rates of diarrhea in children.
10. For your BONES.  It is a good source of vitamin K2 which prevents tooth decay and builds strong teeth and bones.

Remember that the richest benefits are found in raw butter made from pastured cows.

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 bones to yours,

Irma

Margie King is a graduate of the Institute for Integrative Nutrition®. A Wharton M.B.A. and corporate attorney for 20 years, she left the world of business to pursue her passion for all things nutritious. Margie is the author of Nourishing Menopause: The Whole Food Guide to Balancing Your Hormones Naturally. She is also a professional copywriter and natural health, beauty and nutrition writer. To contact Margie, visit www.IntegrativeMenopause.com

Questions:  email Irma at irma@food4healthybones.com

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The post Butter is Better - 10 Healthy Reasons Why appeared first on Food For Healthy Bones.

.......there was much going on.

My life and my bones were stressed.

PBS had just released "Stronger Bones - Longer Life" to 157 stations.

My contribution, "Feeding Your Bones", is part of the shows premium package.  My life long dream was to present my knowledge of Food for Healthy Bones to audiences of 500 participants.  I had no idea this dream would manifest in a different way.   My name has been heard by 100's of thousands of viewers.  New clients were reaching out, signing up for my bones program and yet my traveling plans and inner work were calling.

Gearing up for travel offers it's own stress levels, packing, over-packing, notifying my credit card companies, changing dollars to Euros, getting to the airport.  For my world explorers you know this drill very well.  I chose to travel through JFK airport out of NYC which brought on it's own challenges and delights.  Delights as NYC was my home for 37 years and offered me the opportunity to visit with dear friends.

What I hadn't realized is how stress had quietly moved into my life and the marrow of my bones.  Me and my Skelly were multi-tasking, responding to new client emails while working on the details of this journey.  Now we are all aware (I hope by now) how much of an impact stress has on our overall health and the health of our bones. Habitual stress, the slow drip of stress day in and day out, plays havoc on our life, health and of course our bones.

"Cortisol, the major hormone of the adrenal gland, is a critical regulator of metabolism and is important to the body’s ability to respond to stress and injury. It has complex effects on the skeleton." [i]

Once in Italy, I leaned into a state of letting go of what I knew while opening to what was being presented to the inner chambers of my body, bones and soul.  A fascinating exploration.  While there I observed how the stress was evaporating.  I needed less sleep (I'm an 8-9 hour kinda gal). I was lighter,  more joy-filled and open-hearted as I deeply connected to my fellow travelers adding an exciting dimension.  These opportunities are often challenged while under stress.

My intention was to explore the Music of the Plants since vegetables are such a key piece to bone health.  Can plants perceive sound and feedback music? This idea has been studied for decades and I was curious.

Here is what I witnessed as I entered into inner harmony with the plants and suspended my expectations. Plants have their own sound.  Some plants sing whether or not they have contact with human beings. Plants sound out with more vigor when invited by human beings to do so. [ii]  They can sound very different at different times of the day.  Some more active in the day, while others are more active in the evening. Does that sound familiar?

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On your next walk in nature, I invite you to communicate with the plant world.  And as you consume your "bone loving" vegetable smoothly consider the gifts of abundance that come from the plant world and the Music of the Plants while de-stressing your life and your bones.

Here's one of my favorite smoothies:

Printable Version click HERE

Ingredients:

2 small carrots
1 apple
1 orange
3 dandelion leaves
4 collard leaves
1 Tablespoon of Hemp Oil
1 Tablespoon of ground Flax Seed
1 2/3 cups of water

Preparation:

Add all ingredients into VitaMix or other high speed blender.
Start at the low speed and bring it up to high
Add more water if too thick

VitaMix allows for an easy smoothie and an easy clean-up.

No need to chop or cut veggies, just add them to the container with the water.

Clean-up is a snap.  Empty contents.  Fill container about a 1/3 with water.  Add a squeeze of dishwashing detergent, cover and blend at high speed for 1/2 a minute or so.  Empty and you are.....

Done!

VitaMix - my favorite kitchen tool.

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.
My gift for your time is a simple alkalizing salad/veggie recipe video waiting just for you.

You can tell me more HERE.

From my delicious plant-loving bones to yours!

Irma

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[1] https://www.ncbi.nlm.nih.gov/books/NBK45504/

[ii] The Music of the Plants: Why Plants Play Music page 32

The post De-Stressing Your Bones appeared first on Food For Healthy Bones.