HEALTHY BONES WEIGH MORE!
More than 99 percent of the body’s calcium is stored in the bones and teeth. However, bones are not just made out of calcium. “Think of bones as tubes that are made of, and filled with, protein and hardened by calcium. The body contains specialized cells for breaking down and forming bone. The osteoclast cells break down and eliminate old bone. The osteoblast cells lay down new bone matrix, which is made up of collagen.
Collagen, a protein, is the ‘backbone’ of bone. After the bone matrix is laid down, hormones direct calcium to be laid down on top of protein. This new bone matrix is now calcified. The calcified bone matrix is mature bone.” The Schwarzbein Principle, p.180
“In prepuberty, your bones are just beginning to fill in with collagen. When your sex hormones turn on, the collagen is calcified, which results in more solid, heavier bones.
Throughout your teen years, bones continue to fill in as a result of good nutrition, normal hormone development and the passage of time. If you bones become denser, your weight must go up. No one tells girls or young women that they are supposed to weight more every decade as their hollow bones fill up. Teenage girls who do not understand that they should weigh more begin to diet to lose the few extra pounds they have gained. Too often, those extra pounds are bones.” The Schwarzbein Principle, p.180
WHY ARE THIN WOMEN MORE AT RISK FOR OSTEOPOROSIS?
The body’s fat stores help to make estrogen, which is necessary for the transport of calcium from the blood into the bones. Low body fat = low estrogen =low calcium.
Eating a low-fat, high-carbohydrate die or a low calorie diet results in no muscle tone and hollow bones. The fashion industry and our culture rewards women who are super thin – but to be super thin puts your health in grave danger. Osteoporosis claims more lives per year than breast cancer. Some women are so afraid of gaining weight they deprive their bodies of proteins and fats, so they never reach peak sex hormone levels and thus never develop good peak bone-mass. Their bodies use what little protein they ingest for immediate survival, rather than for storage. Bone thinning occurs on low-fat, low-protein and/or low-calorie diets because protein deprivation leads to both decreased collagen formation and increased collagen utilization by the body. (Collagen, a protein, is the “backbone” of bone.)
WHY ARE WOMEN MORE AT RISK FOR BONE LOSS AS THEY AGE?
For women, bone loss accelerates during and after menopause to about 5 % for five to seven years, and then returns to 1 – 2 % per year. Simply put, women could lose up to 35 % of their bone mass during their menopausal years alone. Additionally, one in three women past the age of 50 will suffer a vertebral fracture because her bones are brittle.
Shrinking height is also a revealing sign of osteoporosis.
IRONICALLY, OSTEOPOROSIS IS MOST COMMON IN COUNTRIES WITH THE HIGHEST CONSUMPTION OF DAIRY PRODUCTS
Dairy products are a good source of calcium, but ingesting lots of pasteurized milk, yogurt etc. will not always keep your calcium stores high – especially because many women consume no-fat or 2% dairy products. The presence of fat in milk aids the body in absorbing the calcium in the milk – the optimal way to get calcium from a dairy product is to have “whole” milk and yogurt – and organic and raw milk is even better.
The calcium found in collards and kale is absorbed nearly twice as well as the calcium in milk!
STRESS LEACHES MINERALS AND NUTRIENTS FROM OUR BODIES
Chronic stress creates high levels of epinephrine (produced by the adrenal glands), which increases calcium loss in the urine.
CALCIUM DEFICIENCY AND MALABSORPTION CAUSES STONES
Calcium deposits of any kind – kidney stones, gallstones, bone spurs may be caused by consuming inorganic calcium supplements. When inorganic calcium (calcium made from rocks and shells) isn’t absorbed into the blood and bones, it has to go somewhere – it is either excreted through the kidneys, or gets “stuck” somewhere, causing stones and spurs to form. If we are deficient in usable calcium, our body pulls calcium from our bones. When calcium is pulled from the bones, it is released through the kidneys, resulting in kidney stones forming before the calcium is excreted. Our gall bladder stores bile from our pancreas and liver. In a healthy body, the bile pH is 7.1 to 8.6 (alkaline). If we have mineral deficiencies, our gall bile becomes more acidic and painful gallstones begin to form.
ONE OF CALCIUM’S MAIN JOBS IS TO NEUTRALIZE ACIDIC BLOOD
Drinking alcohol and coffee, smoking, taking prescription drugs, consuming a lot of sugar, drinking soft drinks, and eating excessive protein (over 92 grams a day) and too low protein (less than 40 grams a day), feeling chronically stressed and sleep deprived depletes our body of minerals and nutrients and acidifies our blood over time.
Eating approximately 60 grams of protein a day, whole grains, leafy greens, fruits and vegetables and drinking pure water, exercising, relaxing, keeping mentally and emotionally positive, and getting adequate sleep keeps our blood alkaline.
The goal shouldn’t be to load up on calcium supplements, but to alter your eating and lifestyle habits. Then your blood will change from an acid condition to an alkaline state.
When your blood is alkaline your body can use available calcium to build healthy cells, bones and teeth. If your blood remains acid, most of the calcium you take will be used to buffer your acidic blood.
CALCIUM DOES MORE THAN PREVENT OSTEOPOROSISCan reduce risk of colorectal polyps Can reduce risk of kidney stone formation Lowers blood pressure Helps improve insulin use Lowers cancer risk Relieve depression Helps with insomnia Lowers histamine levels (helps allergy sufferers) Reduces or eliminates PMS Prevents tooth decay Reduces the risk of heart attacks
CALCIUM CAN EASE ASTHMA AND ALLERGIES
Excessive histamine in the body causes allergic reactions. The calcium ion is a histamine releasing agent. “For asthma, 1,000 mg. of calcium should be given daily along with 1,000 units Vitamin D to aid intestinal absorption. Calcium can relax the muscles surrounding the bronchial tubes while altering the permeability of the cell walls, allowing the nutrients to get in.” (Breathing Easy, by Lendon Smith MD, Feed Your Kids Right,
1979, Dell Publishing Co. Inc.)
© Orese Fahey Please ask permission for reprinting www.primohealth.com 505-243-7458
HOW TO MAKE BONE BROTH
Here’s the basic technique – whether it’s lamb or beef or chicken or turkey etc. – You are taking bones and small amounts of meat or chicken and putting them in a big pot with a goodly amount of water and adding veggies and herbs and salt and bringing it to a boil and then letting it simmer many many hours and then straining all the solids out and you have stock/broth. You can never do it wrong : ) Bone broth is a way for cooks to use all parts of an animal (necks, feet, wings etc) and even “trimmings” from veggies as well as leftovers – in other words, you can collect potato peels, celery leaves, the ends of carrots and bits of left over winter squash, an over ripe tomato, kale and chard leaves, leftover cooked chicken or beef or lamb, and so on, to add to the pot (in addition to “good” onions, carrots and celery) so that nothing is wasted !
KEY – GRASS-FED ORGANIC BONES AND ORGANIC VEGETABLES AND “PURE” WATER ARE BEST!
The only “avoids” are – leave out strong tasting (cruciferous) veggies such as cabbage, broccoli, cauliflower, Brussel sprouts and, other than carrots, you don’t want a whole lot of starchy veggies in there (potatoes etc) – also leave out strong tasting root veggies like turnips, and rutabaga wouldn’t be too good – and beets would turn the stock pink, so you don’t want that.
Hard core, traditional cooks put feet in their bone broth (chicken feet, calves foot etc.) because feet have a lot of collagen in them and make a lot of highly nutritious gelatin in the stock (which also thickens the stock). I have made chicken stock with organic chicken feet – they are the creepiest looking things you’ve ever seen – but they do make a great stock!
BEEF BONE BROTH and LAMB BONE BROTH (to make lamb broth – use lamb bones and then the rest of the recipe is the same)
APPROXIMATELY 4 pounds of beef marrow and knuckle bones (if you can’t get these – take any kind of bones!) (If you’re doing Lamb Stock – neck bones and riblets are supposed to be most delicious – I just use whatever organic bones I can find!)
1 calves foot cut into pieces (only if feeling very brave) (you could put this into a beef or lamb stock…)
4 or more quarts “good” water (filtered, non-chlorinated water)
½ cup vinegar (apple cider vinegar is good, or left over wine; or a tomato or two, or even a small can of tomatoes with their juice – this is the acidic component which helps leach the nutrients out of the bones and into the broth)
3 onions, coarsely chopped (I leave skins on, especially if they’re organic)
3 carrots, coarsely chopped – I would NOT put carrot tops/carrot greens into the stock – some people think they are slightly toxic — just scrub the carrots – no need to peel)
3 celery sticks, coarsely chopped (can add all the celery leaves – they’re very nutritious)
You can throw in fresh parsley, whole pepper corns (1 teaspoon), fresh or dried sage and thyme (if fresh, 1 – 2 tablespoons – if dried, 2 teaspoons or so) Fresh or dried rosemary (1 sprig)
Sally Fallon (author of Nourishing Traditions and www.westonaprice.org) roasts the marrow bones in the oven first. I never do this and it seems to taste great anyway.
So, put everything into the pot, making sure the bones are covered with water, but not having the water come right up to the rim of the pot, as it will boil over – If you can’t fit everything into your pot – divide all your ingredients equally into two piles and put them in two pots! A crock pot works very well – then you don’t have to watch over your stock. Initially, bring everything to a boil, then set on lowest heat.
Bring it to boil – if a lot of scum rises to the top, you can skim it off with a spoon.
Then simmer the stock for at least 12 hours – and up to 72 hours. I lightly cover the pot (angle the lid so it isn’t firmly clamped down into the pot) to avoid excessive evaporation. You can always add more water to the pot to keep things covered over the cooking time.
Let it cool down, remove the bones with tongs or a slotted spoon, then pour everything through a colander or strainer into another pot or a big bowl. Use a spoon or ladle to press down on the veggies to extract as much bone broth from them as you can. Save your delicious bone broth and throw out all the solids. Cool it in the refrigerator, then divide into freezer containers (at this point, if you have cooked bits of meat or chicken that you want to add to the stock, you can, and you can puree the cooked chicken/meat etc. with the broth and then freeze the pureed meat broth.)
CHICKEN, DUCK AND TURKEY BONE BROTH
Actually, hardly any difference from the red meat bone broth – you use a little less vinegar, because poultry bones are softer and smaller, and chicken stock has a more delicate flavor than the heartier red meat bone broths.
TWO TECHNIQUES –Using leftover bones from a rotisserie chicken, or a Thanksgiving turkey or a roasted duck (as I mentioned, I usually collect 2 – 4 cooked chicken carcasses in the freezer and then make stock, so I’ll get a good amount for my efforts) Using a whole brand new chicken, or a couple of turkey legs, or a whole duck that hasn’t been cooked
LEFTOVER BONE BROTHYou can just put the frozen bones in a big pot (or divide between two pots) Add water to cover. Add all the usual ingredients for stock making – 1 – 2 T. vinegar; one or two large onions, skin on, chopped up; 2 carrots scrubbed and chopped; 3 celery sticks, chopped, including leaves; 3 or more cloves garlic (unpeeled) (can chop or smash it) – a bunch of parsley and any other herbs (fresh or dried) and scraps and leftovers that you’d like to add (tomato sauce, squash, etc) Bring to a boil, simmer for 6 – 24 hours (the longer you simmer the more flavorful) Cool, package, freeze ( or keep a quart in the refrigerator for immediate use!)
FRESH POULTRY BONE BROTH1 whole organic chicken (or free range) OR 2 – 3 pounds chicken parts – necks, backs, legs, wings (or even a cut up whole chicken) – also the “gizzards” if they come with the whole chicken – and, the secret ingredient which I have not yet explored – chicken feet! (around 4?) (evidently we export all the chicken feet to China – so it can be tricky to find them – especially organic) Place chicken or chicken parts in a large pot, with 4 quarts good water, 2 T. vinegar and all the veggies and herbs that are listed for the other bone broth recipes. You can let it stand for ½ hr to 1 hour (I think this allows the vinegar to do its thing) Bring to a boil, reduce heat and simmer for 1 hour, or until the meat is cooked. At this point, I remove the chicken from the pot, let it cool a bit, take all the meat off and then return the bones to the pot and continue simmering the bones (with the veggies etc) for 6 – 24 hours. Sally Fallon says to keep the chicken in the pot for 6 – 24 hours and then take the meat off and use it – personally, I think that chicken meat cooked that long will be pretty “spent” and not worth using in other dishes. So I like the “split” method – let the chicken cook to add flavor to the stock, but retrieve it while it is still good, remove all the meat to use in soup, enchiladas, etc, and then put the bones back in the pot and let the bones do the work : ) When the stock is done, let it cool, strain through colander, throw out the solids, cool and store the stock.
With bone broth in the freezer you can make delicious soups, stews, veggie dishes, heal the sick and raise the dead J Stocks and bone broths really are the backbone of so many winter dishes – and they are great to heat and drink all by themselves, as you would tea!
OSTEOPOROSIS CAN BE PREVENTED! Weight-bearing exercise – every day – walk, dance, OsteoStrong Sunlight – a minimum of 20 minutes a day without glasses, sunglasses, sunscreen Relax – daily – stress leaches minerals from your body Eat whole foods, vegetables, adequate protein and healthy fats Drink homemade bone broth – find the recipe on this blog! Stay hydrated – drink half your body weight in oz. of water daily Avoid antacids Avoid soda, carbonated beverages Limit sugar, caffeine and alcohol intake If you are taking prescription and/or over the counter drugs that leach minerals be sure to take mineral supplements
MINERALS – SUPPLEMENT RECOMMENDATIONS
Multi-mineral supplement – Eidon Multiple Minerals (ionic minerals)
Vitamin Code Grow Bone System (Strontium and Calcium)
VITAMINS – SUPPLEMENT RECOMMENDATIONS
Blue Ice™ Royal Fermented Cod Liver and Butter Oil
Collagen Peptides – Bovine or Marine
B-Complex such as:
Source Naturals Coenzymate B (sublingual) or
New Chapter Co-Enzyme B Complex (tablets you swallow)
This article is important for understanding the actual facts about fats. A lot of myths regarding dietary fat and the role it plays in our bodies have been popularized over the last few decades. It is my goal to shed some light on how low-fat and no-fat diets have been very detrimental to our health and well-being.
Below are 5 myths that I would you like to STOP believing right now!
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There are no “diets”, or quick fixes. You can read lots of books and get lots of advice, but, ultimately, you have to discover what works for your body and your life. With patience, a positive attitude and lots of experimentation, you will discover how to live in a way that nourishes you and gives you abundant energy, rather than feeling stressed and depleted all the time. Only you can make choices that will lower your stress levels and nourish your body, heart and soul.
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Thank you, Orese Fahey Primohealth Owner