Osteo Recipes - Healing Gourmet

Fortify Your Frame with Delicious Bone Health Recipes

More than 10 million Americans have osteoporosis, with 44 million more suffering from thinning bones.

And while there are certain risk factors for osteoporosis which you can’t control (including age, gender and genetics), your diet and lifestyle play the biggest role in keeping your bones strong throughout life.

But what kind of diet benefits the bones and helps to prevent osteoprosis?

A Bone-Friendly Diet

A bone-healthy diet is a whole foods, unprocessed diet that is:

  • Low in sugar  – which leeches calcium from the bones and increases the bone-thinning hormone cortisol
  • Rich in bone-boosting minerals  – including calcium, magnesium and potassium
  • Rich in B vitamins – which help to reduce homocysteine – an inflammatory factor associated with thinning bones
  • Low in sodium, caffeine and alcohol which de-mineralize the bones.

The Ingredients for Bone Health Recipes

Here are the specific criteria for Bone Health Recipes at Healing Gourmet:

  • BONE BUILDING MINERALS: Provides a good source of any of the following bone-boosting minerals:
    • Calcium
    • Magnesium
    • Potassium
  • BONE BOOSTING Bs:  Provides a good source of any of the following homocysteine-reducing vitamins:
    • Folate
    • Vitamin B6
    • Vitamin B12
  • LOW SODIUM: Contains less than 140 mg/serving
  • LOW SUGAR: Contains less than 10 grams of sugar/serving

Along with enjoying a low glycemic, low sugar diet that’s rich in bone-boosting vitamins and minerals and moderate in sodium,  it is vital that you engage in regular weight-bearing exercise, optimize your vitamin D levels (ideally obtained from sun exposure) and DON’T SMOKE. Remember – if you choose to consume alcohol and caffeine, it is important to do so in moderation, as these substances are known to contribute to osteoporosis.

 

Slow Cooker Black Bean Soup

4.0 from 1 reviews Slow Cooker Black Bean Soup Recipe   Print Prep time 10 mins … [Read more...]

Crispy Coconut Almond Chicken (Gluten Free)

5.0 from 1 reviews Crispy Coconut Almond Chicken (Gluten Free) Recipe   Print Prep … [Read more...]

Green Revive Smoothie

Green Revive Smoothie Recipe   Print Prep time 5 mins Cook time 5 mins Total … [Read more...]

Slow Cooker Spaghetti Squash

Slow Cooker Spaghetti Squash Recipe   Print Prep time 5 mins Cook time 300 mins … [Read more...]

Wilted Spinach with Tomatoes

Wilted Spinach with Tomatoes Recipe   Print Prep time 5 mins Cook time 5 mins … [Read more...]

Tempeh with Spicy Coconut Sauce

Tempeh with Spicy Coconut Sauce Recipe   Print Prep time 25 mins Cook time 25 mins … [Read more...]

Quinoa Tabbouleh

Quinoa Tabbouleh Recipe   Print Prep time 15 mins Cook time 30 mins Total time … [Read more...]

Raw Chocolate Avocado Mousse

Raw Chocolate Avocado Mousse Recipe   Print Prep time 5 mins Cook time 5 mins … [Read more...]

Spinach Stir-Fried With Garlic

Spinach Stir-Fried With Garlic Recipe   Print Prep time 5 mins Cook time 5 mins … [Read more...]

Chopped Veggie Salad

Chopped Veggie Salad Recipe   Print Prep time 10 mins Cook time 10 mins Total … [Read more...]

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