I was invited to present on an osteoporosis panel with Dr. Veronica Anderson: Wellness for the Real World. I was one of 8 experts sharing tips on dealing with osteoporosis and osteopenia. They asked me to write a guest blog which you can read here: Title: Strong Bones: Light up a cigarette with you glass of cold milk?
Strong Bone Oatmeal
Strong Bones need 20 vitamins and minerals in addition to calcium.
Here’s a Strong Bone recipe that will feed and warm the marrow of your bones.
Ingredients:
*1/2 cup Organic steel cut oats + 1/2 cup Whole Oat Groats (soaked overnight to remove phytic acid which blocks mineral absorption)
TIP: Cook 2 cups once and eat during the week
* 1/8-¼-t cinnamon (or a cinnamon stick)
* 1/8-¼ t cardamon
*1/8- ¼ t nutmeg
* dash of mineral-rich sea salt
* handful of raisins
* handful of goji berries (bone bonus)
Bring ingredients to a boil
~ Reduce the flame to low and cover.
~ Cook for about 20-30 minutes
Top with raspberries, blueberries, chopped apples
And your freshly made almond milk! See video below.
Top with Seed Combo:
Place 2 Tablespoons of: organic black sesame seeds, organic hemp seeds, organic flax seeds (grind the flax seeds) and sprinkle 1 Tablespoon of seed combo over oatmeal.
Almond Milk – a Bone Health Alternative to Milk
Calcium: RDA 800-1200mg
Oatmeal 1 cup = 21 mg
Almonds ¼ cup = 150 mgs
Sesame seeds 1 TBS = 44 mgs
Flax Seeds 1 TBS = 26.78
Total: 242 mg calcium
Magnesium: RDA 280-350 mg
Oatmeal: 1 cup = 117 mg
Almonds: ¼ cup = 95 mg
Sesame: 1 TBS = 18 mg
Walnuts ¼ cup = 36 mg
Total: 266 mg Magnesium
Manganese RDA 2-5 mg
Blueberries : 1/4 cup = .47 mg (1 cup = 1.86 mg)
Raspberries: 1/4 cup = .31 mg (1 cup= 1.24 mg)
Raisins 3.5 oz = .29-.35 mg
Walnuts: 1 oz = .51 mg
Total: Manganese 1.58 mg
Zinc: RDA 10-15 mg
Oatmeal: 1 cup = 1 mg
Sesame seeds, toasted: 1 oz = 3.2 mg
Total Zinc: 4.2 mg
Boron: (none given) Researchers suggests 3mg as possibly an appropriate minimum. Amount given is a standard serving size. Needed for proper metabolism of calcium, magnesium, vitamin D to name a few.
Apple – red with peel raw = .377
Raisin 2.5 = 1.39 mg
Strawberries 5.2 = .200 mg
Total Boron: 1.987
Sources: Better Bones, Better Body Beyond Estrogen and Calcium by Susan E. Brown, PhD; WHFoods
Irma Jennings, Founder – Food for Healthy Bones. www.foodforhealthybones.com
Dr. Veronica Anderson’s topic “Keeping Bones Healthy” is on the minds of many. I was invited as one of 7 experts on her radio talk show on bone health.
Take home message: First Step starts in our kitchen!
Many fears and unanswered questions surround osteopenia and osteoporosis. Guess what? It’s not only an elder issue! Hear Mira and her husband Jason Calton, PhD as they discuss her diagnosis of advanced osteoporosis at the age of 30 and how she reversed her diagnosis. Vitamin D is explored (with a free give away) in detail and many other vitally important points are discussed. Well worth your time!
From Dr. Anderson: Huge advances have been made in the diagnosis and treatment of osteoporosis (and its new cousin, osteopenia) in recent years, but they are not without controversy and side effects. Guests: Medicine Information Insititute PresidentDr. Jim Rybacki (author The Essential Guide To Prescription Drugs); Dr. John Cannell (executive director of theVitamin D Council); Dr. Kim Millman(director of The Millman Institute); nutritionist Mira Calton (recovered from advanced osteoporosis at age 30 through micronutrients) with Dr. Jayson Calton of Calton Nutrition; Dr. Alan Jensen (creator of the AquaDios deep water running system); Lisa Anniston, research director for aprovenproduct.com); and osteoporosis prevention coach Irma Jennings, founder of Food For Healthy Bones.
Please take a listen and join us for this insightful 90-minute discussion.
With so many baby boomers approaching our 50′s, 60′s and 70′s – we’re 76 million strong – bone loss revealed through dexa test, being handed diagnosis of osteopenia, osteoporosis, has become part of our life’s discussions. Strong bones are our life’s foundation.
The question often asked: Do I take bone medications or do I take charge?
Please understand that bones weaken over time. In the same way we get wrinkles over time. Both of these situations are not a disease. It’s called aging. And the aging process can be done with grace and ease.
The following are 3-daily tips that everyone can use to improve their bone health.
Tip 1 ~ Lemon and Pepper
Bone health starts daily with a cup of hot water and the juice from one whole lemon (organic is always best) and a pinch of cayenne pepper.
Why lemons? Lemons alkalizes the body.
So? We, our body and hence our bones, tend to lean towards a more acid condition because we live a stressful life. Multi-tasking, eating on the run, consuming processed foods and realizing at the end of the day, there are so many more “to-do’s” on our “do-do” list.
Let’s take a look at your breakfast. Maybe just a cup of coffee? Or perhaps a cup of coffee to wash down that bagel with a smear of cream cheese, or that yummy muffin, that, I’m sorry to say, is of no help to your bones because it’s processed (yes, even that bran muffins or the carrot muffin). Did you eat your breakfast while multi- tasking? Talking on your cell, texting, reading the newspaper ? Or sneaking in your breakfast as you commuted to work, while driving or using public transportation? Eating on the run does not help digestion and is actually stressful for our bodies.
Processed foods = acid Eating on the run = Stress. Stress = acid.
Acid quietly leaches calium from our bones as the body regulates itself. Morning lemon water and cayenne sets the body up for a more alkaline day.
Why Cayenne Pepper?
Cayenne’s ancient use is great for the circulatory system, helps adjust blood pressure to it’s normal level, clears the arteries, assists in lowering of LDL (bad cholesterol). Great for the stomach and it’s intestinal tract, helps with digestion as it assists in the peristalsis. Strong bones begins with strong digestion. Start each day with a pinch of cayenne pepper working up to 1/4 teaspoon and increasing to 1/2 teaspoon with time. Most importantly, listen to your body. Source: Health Benefits of Cayenne Pepper.
Not all Cayenne Pepper is the same. Here’s an online source:
TIP 2 ~ Green Leafy Vegetables
Ok, you’ve heard this over and over again: “Eat Your Greens”. The entire medical world both allopathic (western) and alternative practitioners (often more of the western philosophy) truly understand this bone building super food. Calcium, minerals and other bone building nutrients (there are approximately 20 needed for strong bones) live in the leaves of kale, collards and so many other green leafy vegetables.
Steam them, sautee them in garlic and olive oil, or with shitake mushrooms (another bone building favorite). Or use lightly steamed collard leaves as a wrap for your veggies. Another idea: kale chips. De-vein the kale leave by riping off the leaves surround the stem.
And watch them disappear. Your children and your bones will love this dish.
TIP 3 ~ The Sun
Yes, get yourself outside at least once a day for 20 minutes to take in that Vitamin D. NOT during peak hours of 11-2pm but before and after those hours. No sunscreen which blocks the absorption of Vitamin D from the sun. Have as much of your skin exposed as possible. No skin burning here. If that happens, your taking in too much sun at the peak hours.
Instead of a coffee break at 2pm, take a sun break!
Your bones will thank you!
What tips do you use for bone strength?
I welcome you to be part of my growing Healthy Bone community offering alternative solutions.
FREE CONSULTATION
Interested in learning more about your bone health? Schedule a free 30-minute consultation.
tatsoi- little bouquet of lush dark leafy greens
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. 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. From Tamara Duker’s blog
SQUASH
What the heck kind of squash? Crooked Neck Pumpkin“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
Not sure which squash this is. Could be kakai, festival, Li’l pump-ke-mon1/3 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:
Cheese pumpkinWinter 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:
Delicata and red Kabocha squashLook 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.
Butternut squashAcorn 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.
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