The Truth About Maintaining Strong Bones

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Would you rather be getting a hip replacement or doing hip thrusters when you’re 80?

The secret to maintaining healthy, strong bones is not just taking a calcium supplement.

Here’s a little secret I’d like to let you in on, almost everyone actually gets enough calcium… they are just missing the cofactors (helpers) that allow the body to use it!

There are 103 known minerals and at least 18 that are essential to the body. We cannot produce them so we must get them for food. While they only compose 4% of our body they play many important roles!

Roles of minerals

  • Cofactor molecules for biological activities like enzyme reactions
  • Maintain the pH balance in the body
  • Help transport nutrients in and out of cells
  • Maintain proper nerve conduction
  • Contract and relax muscles
  • Control tissue growth
  • Provide structural support (bones!)

Our mineral supply is concentrated heavily in the skeletal system (99% calcium). Minerals are a primary factor in healthy bones, which are just hard, calcified connective tissue. Bones form at birth and continue to rebuild and repair after. Calcium is the most well known mineral and, come a certain age, the doctor will recommend people start to supplement with it, especially women. We think at a certain age we’ll just have to take them for the rest of our lives. But we don’t need to spend the money on calcium supplements, instead we need to focus on balancing the cofactors!

Calcium cofactors:

Systemic pH- Healthy bodies keep maintain themselves at a certain pH level (7.4). When blood is too acidic it pulls calcium from the tissues, when it’s too alkaline calcium separates and excess can be deposited in inappropriate tissues.

Proper hormonal functions- Certain hormones help regulate calcium like thyroid, adrenal, sex and parathyroid hormones.

Hydration- Being properly hydrated allows blood to be fluid enough to transport calcium throughout body.

Presence of other minerals- Calcium needs manganese, boron, copper and zinc for proper use.

Vitamins- Vitamin D helps increase level of calcium in blood and decreases loss in urine.

Fatty acids- Transport calcium across cell membrane into the cell and helps increase calcium levels in tissues.

Functioning digestion- Calcium is only absorbed in an acid environment, so it needs the stomach to produce enough hydrochloric acid at the right level for this task.

Tips for maintaining bone health:

Get in vitamins A,D & K2 - Eat liver, egg yolks, grassfed butter or ghee, fermented veggies and get sun exposure by going outside midday and working up to 15 mins without sunblock before getting into shade.

Vitamin C- Helps with collagen formation. Eat fresh fruits and veggies or supplement if needed.

Supplement with magnesium- This mineral is missing from the standard diet due to soil degradation and is very important in bone strength among other things. There are different types of magnesium supplements, most of which are fine, except magnesium oxide which doesn’t absorb as well.

Eat healthy fats to decrease inflammation.

Avoid foods you may be sensitive to. Whenever we eat foods that produce an immune response it means there will be system inflammation.

Have full fat, grass fed (raw if possible) diary, but only if tolerated!

Eat collagen- This means consuming bone broth and gelatin. You can add collagen powder to smoothies, coffees or water and experiment with making jello.

Exercise- Get in some walking every day. Weight bearing exercises, like weight lifting, has shown to increase bone density especially in postmenopausal women.

Get proper sleep- Try to go to sleep at the same time each night for a balanced circadian rhythm. Limit light exposure at night especially blue light. Try to get 8 hours of quality sleep in a dark room each night.

Manage stress- Cortisol blocks calcium absorption which decreases bone cell growth. Try yoga, meditation, being with friends or any other form of distressing you like.

 

Getting into these practices now will mean strong, healthy bones well into the future so you can keep doing what you love!

 

 

Your Coffee Habit: Helpful or Harmful? Part I: The Pros

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Ah your morning cup of joe—that reassuring mug of life-giving-liquid on those dark, chilly mornings when you’d rather shut off the alarm and pull the covers over your head. That necessary pre-workout jumpstart when you hit the mid-day slump and … Continue reading →

Exercise vs Movement

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Exercise vs. Movement: You may be exercising, but you’re not moving.

Humans and movement. We used to do a lot of it. Picture how much you would move if you didn’t have a car, escalators, grocery stores, TVs, telephones, strollers, water bottles, pre-made sheds from home depot, spices already ground up and bottled, washer and dryers or desk jobs.

Think of all that movement humans previously experienced on a daily basis that we now have outsourced to to other objects! While they are time saving and convenient, we’re now realizing how malnourished (of movement nutrients) our bodies have become.

The effect of sitting, or not moving the majority of our day, is now evident in how tight all the muscles going up the back of our body has become, in our gait, in our posture, in our neck with our head constantly jutting forward looking at a computer or looking down at a phone. We see people with knee pain, back pain, shoulder pain, which become bigger issues as we age like heart disease, digestive issues, pelvic floor disorder, osteoarthritis, and joint replacements. We are now seeing that our bodies are actually starving for movement!

But, I go to the gym!

Right, but think about the amount of time you spend at the gym? An hour a day equals 7 hours a week of movement and then the rest of the hours we are mostly in the same position, this is what I mean by actively sedentary. Think about what you are doing when you are not exercising? Are you sitting in a car? Sitting at a desk or standing at a counter? Sitting on the couch? Doing a repetitive motion of some sort? Our movement variety is low and we are essentially starving our cells. Just like how our cells need different food micronutrients they also need different movement micronutrients. We can’t just eat carrots all day and be healthy, we need a variety of food. It’s the same with movement.

If you go to a CrossFit class you are at least getting a constantly varied work out, but instead of considering that your movement for the day, consider exercise as just one of the types of movements. Movement isn’t just push presses, deadlifts and rowing but can also be blinking, fidgeting, walking, gazing into the distance, reaching up to change a lightbulb, squatting and even getting goosebumps.

Our hunter-gatherer ancestors moved 10x more than we do, humans evolved to move! We are starving our muscles, bones and cells…Lets begin to get a bigger variety of movements into our day and feed our cells!

Ok, so I know many of us probably need our cars.

But try looking for different ways to add movement in. Make it like a game and start to think about different ways you can add in more nutritious movement into your day!

  • Walk more. 10,000 steps, or about 5 miles, is the minimum recommendation. Try parking further away or doing laps around the store before you begin shopping. There are many ways to get more walking into your day!
  • Get audiobooks so the time you spend sitting and reading you can be walking and reading.
  • Sit on the floor more. When we sit on the floor we naturally move around in different positions. You can even get a Japanese style table and eat on the floor!
  • Think about food prep. Instead of using all those kitchen gadgets, use some muscle power. Squat down and peel your veggies instead of standing at the counter, or get a mortar and pestle and grind your own spices.
  • Carry things. Instead of using a cart, carry your bags (if you don’t have too many, or enlist the whole family!) or carry your kids instead of a stroller.
  • Fidget. Moving around, sitting in different positions and getting up from your desk all count as movement!
  • Squat more. While brushing your teeth or waiting for copies do some squats.
  • Climb and swing more. Use your arms for something other than typing!
  • Distance gaze. Every half hour or so take a break from your screen and look out the window or as far away as you can. Remember the eyes have muscles too!
  • Walk on more diverse terrain. We walk on flat surface all day! Roads, sidewalks, floors in houses and other buildings are all hard and flat but our feet and ankles are made for a variety of terrain.

Awareness is its own nutrient. Now that I’ve put these ideas in your head you will find yourself thinking about how to get up and move more!

For more information on all things movement check out the book Move Your DNA by Katy Bowman.

 

Ladies! Got Menstrual Cramps?

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PMS is so common, it seems like just about every woman suffers from it. It’s become accepted as something that can’t be avoided, something that’s just “a part of life” that we just have to deal with. I, myself, thought that PMS was unavoidable for years and I had it pretty severe. I thought the only thing I could do was pop some Motrin to mask the pain - and all the other symptoms I just had to deal with until they passed. It wasn’t until I was getting certified in nutritional therapy that I learned it doesn’t have to be this way.

Painful periods and PMS are actually NOT normal. That is your body telling you that something is not right and your hormones are out of balance. The endocrine system is very delicate and can easily be thrown off by outside factors such as poor diet, stress, toxins, etc.

 

Painful periods and PMS are actually NOT normal.

 

Assuming you’re already eating a properly prepared, nutrient-dense diet, there’s also a supplemental approach you can take for dealing with menstrual cramps. A properly prepared, nutrient-dense diet includes:

  • Grass-Fed/Pasture-Raised meats, poultry, pork, eggs, game
  • Wild Caught Seafood
  • Bone Broth
  • Organic Vegetables & Fruits
  • Properly Prepared Nuts & Seeds (soaked, sprouted, or fermented – if tolerated)
  • Properly Prepared Legumes (soaked, sprouted or fermented – if tolerated)
  • Properly Prepared Grains (soaked, sprouted, or fermented – if tolerated)
  • Full-Fat, Grass-Fed, Raw Dairy (if tolerated)
  • Healthy Fats:
  • Coconut Oil
  • Animal Fats (lard, duck fat, tallow, etc – from grass-fed sources)
  • Grass-Fed Butter
  • Grass-Fed Ghee
  • Palm Oil (sustainably harvested)
  • Extra Virgin Olive Oil
  • Avocado Oil
  • Nut Oils (Almond, Walnut, Macadamia, etc)
  • Cod Liver Oil
  • Hemp Oil
  • Sesame Oil
  • Flax Oil

Magnesium

Magnesium is my absolute favorite when it comes to menstrual cramps (and sleep!). Pretty much everyone is deficient in magnesium these days. One reason for this is because our soils have been depleted of minerals due to being heavily sprayed with pesticides over the years. Another reason is because it takes 54 molecules of magnesium to process 1 molecule of sugar – and we eat lots of sugar these days! So if you’re serious about wanting to get rid of cramps, you’ll have to cut down or completely cut out sugar (besides natural sugar from fruit) from your diet.

 

It takes 54 molecules of magnesium to process 1 molecule of sugar.

 

This is my system for using magnesium to ease menstrual cramps:

  • Track your period: I do this using an app on my smartphone called… Period Tracker!
  • Supplementing with magnesium: Supplement with magnesium every night before bed (I like Natural Calm raspberry lemon flavor), starting from the day you begin ovulating until the day your period begins. If you’re unsure of when you ovulate, the Period Tracker app let’s you know! If you have irregular periods, you could simply supplement with magnesium every night before bed. Start out slow when using magnesium because it can cause loose stools. The recommended dose on the package for Natural Calm is 2 teaspoons, but start out with 1⁄2 a teaspoon and work your way up. You’ll know you’re at the right dose for your body when your stools are comfortably – but not overly – loose.
  • Reminders: I use the calendar on the Period Tracker app to determine when I’m ovulating and when my period is predicted to begin. Using those dates, I put reminders in my phone to take magnesium about a half hour before bed on those days, otherwise it’s highly likely that I’ll forget. If you’re forgetful with supplements too, I highly recommend using a reminder app on your phone – you’ll thank me later 😉
  • Topical Magnesium & Heating Pad: When I haven’t been keeping up too well with my diet & magnesium intake pre-menstrual, I use topical magnesium and a heating pad to ease cramps. I rub the magnesium right onto where I am in pain. I use Nature Creation heating pad (as well as a separate one that plugs in) that is filled with cinnamon, chamomile, lemongrass, peppermint, rosemary, spearmint, valerian root, white willow, yarrow, yellow dock root, and natural grains. The scents are very calming and help you to relax while easing the pain.

 

Additional Supplements

The essential fatty acids omega 3 and omega 6 are anti-inflammatory, which helps to reduce pain when included as a regular part of your diet. The best form of omega 3 is fish oil, and evening primrose oil is a great form of omega 6 for PMS. I like Nordic Naturals Omega Woman for a daily supplement. It contains evening primrose oil, as well as fish oil from anchovies and sardines.

Raspberry leaf tea is also great for reducing cramps and toning the uterus. I like Traditional Medicinals brand tea.

If you’re interested in learning more about how to say goodbye to PMS naturally, I wrote a guide called The PMS Remedy, and you can grab a copy – totally free – here.

Guide to Dining Out

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The best way to ensure you are eating the highest quality food is to make everything yourself, of course. However, I believe life is all about balance and enjoying everything life has to offer, and, for me, that includes dining out. I love going out to eat at restaurants and going to people’s BBQs and other social events that include food. I’m sure you can agree with me, right? I mean, it’s just not realisitic to say “I’m never going to eat out.” While I do cook my own food most of the time, I also know how to make good choices when I’m eating away from home. Sometimes I will bring my own food to other people’s parties and sometimes I’ll indulge in foods I wouldn’t normally eat, but I don’t feel guilty about it because I eat well most of the time and incorporate physical activity into my life. When I’m on vacation, for example, I’m going to have my pina colada and I’m going to eat dessert every night, and pretty much whatever I want. But don’t get me wrong, I do suffer the consequences when I do that. I get digestive symptoms, weight gain, and acne, but it goes away once I’m back on my normal routine. Usually when I’m dining out, however, I try to keep my meals “as paleo as possible.” So if you have to go out to eat for a special occasion – and can’t eat your Kettlebell Kitchen meals – use my dining out guide below, it’s short and to the point. It’s easier than you think- so don’t overthink it.

 

What to Order

  • Meat & veggies – you can find steak or a burger (without the bun) at most restaurants and simply ask for veggies instead of fries
  • Chicken & veggies – you can also find grilled or baked chicken (ask that no flour be used on it) at most restaurants and get veggies or a salad as the side dish
  • Seafood & veggies (my go-to) – if you can get wild seafood with veggies that’s your best bet
  • Salad – salad is a great option, especially if you’re at a place with very little options
  • Think outside the box. You could ask for substitutions at most places. If you’re at a burger place, for example, order a bun-less burger with a side salad or cooked veggies instead of fries. Or if you’re at a diner, you could order bacon/sausage with eggs (be sure to ask if it’s gluten-free because some diners use flour in their eggs to make them fluffier) and ask for sauteed veggies instead of home fries (although admittedly I do eat the home fries on the rare occasion that I go to a diner).

Think outside the box. You can ask for substitutions at most places.

 

What to Bring

  • Salad dressings tend to be made with questionable ingredients, so it would be helpful to carry a small container of your own dressing with you and order salads without dressing.
  • Bring coconut aminos with you when going out for sushi, rather than using the soy sauce.

Bring coconut aminos with you when going out for sushi, rather than using the soy sauce.

 

Where to Go

  • If you have any say in the place that you’re eating at, choose a place that uses high quality ingredients such as grass-fed meats and organic veggies.
  • You can find a place by typing into yelp “farm to table,” “paleo,” “gluten-free,” “organic,” or something of that nature to find a restaurant that cooks with quality ingredients. Some of my favorites are:
  • Hu Kitchen: My #1 favorite restaurant in New York. Hu Kitchen is a paleo-friendly fast-casual dining establishment. Everything they sell is absolutely delicious. My favorite desserts are the Crack Bar, Maple Creme Brulee, and the Almond Butter + Puffed Quinoa chocolate bar. I had an iced coconut milk latte and it was delicious. I’ve yet to try the Crack Coffee, but it’s essentially Bulletproof coffee- so I’m sure it’s delicious. They’ve also got kombucha on tap! They’ve got tons of specials on weekdays that I’ve been dying to try- but since I don’t live in New York City, I only get there on weekends. So my go-to order is The Diesel Parker (it’s similar to lasagna in my mind). Check out their menu here.
  • Bareburger– They use organic, grass-fed meats & dairy. They also have some more exotic meats such as elk, bison, boar, and ostrich. They offer gluten-free buns, or you can order bun-less burgers to make it grain-free. And, their food tastes amazing. Click here for the menu.
  • The Burger Spot: The Burger Spot is a gourmet casual dining establishment. They use grass-fed meats, no preservatives, no fillers, and no added colors. Their salad dressings are made with olive oil. I love going here and getting a lettuce-wrapped burger with bacon, mushrooms, avocado, and onions and a side salad! Click here for the menu.
  • Seasons 52: Seasons 52 is a beautiful fine dining restaurant (perfect for date nights) that won’t leave you feeling overly stuffed when you leave. They have many healthy options and everything is delicious. I normally get the Cedar Plank Salmon (which inspired my Cedar Plank Salmon recipe). Check out the menu here.
  • The Thirsty Koala: The Thirsty Koala is a great place to go for date (if you get there early) or a night out with your friends. They use all grass-fed meats and have some exotic meats too. They cook with organic ingredients and the food is delicious. Check out the menu here.

 

Search Yelp for “farm to table,” “paleo,” “gluten free,” “organic,” or something of that nature to find a restaurant that cooks with quality ingredients.

 

Simple as that. Don’t worry about being “perfect” while you’re out. Do the best you can and enjoy the company of the people you’re with because that’s the real reason you’re out celebrating, right?