by Susan Brady | Mar 24, 2018 | Nutrition
If you have been reading my blog posts over the last year, you know how important good nutrition is to building and maintaining strong bones. You also know that good bone health is not as simple as getting enough calcium and vitamin D. There are many vitamins and minerals necessary for halting bone loss and preventing osteoporosis. But how do you know if you are getting all the nutrients needed? The truth is that even if you are eating all the right foods, exercising and taking a multi-vitamin, you still may be deficient in key bone building vitamins and nutrients.
Even if you are leading a healthy lifestyle, there are many reasons why may still have deficiencies.
Biochemical Individuality
Because each of us is metabolically and biochemically unique, the nutrients required for one person might be very different than those required for another.
Absorption
Although you may eat a balance diet, if you do not adequately absorb the nutrients from your food, you may have deficiencies.
Chronic Illness
Many health conditions can lead to nutrient deficiencies, such as imbalanced gut flora
Crohn’s disease and celiac disease. Health conditions such as arthritis, cancer, cardiovascular disease, and diabetes can also directly or indirectly cause deficiencies in vitamins and minerals.
Aging
Our nutrient requirements at age 30 are quite different from our requirements at age 40, 50 and beyond. The aging process affects the body’s absorption of many nutrients. This change occurs because as you age your stomach secretes less hydrochloric acid which is necessary for the complete digestion of food. Hormonal changes may also result in an increased excretion of certain nutrients through the kidneys.
Lifestyle
Excessive stress, intense physical activity, smoking, alcohol, sedentary lifestyle and the taking of prescription medications can all impact your nutrient levels.
Modern Day Farming
Many modern day farming techniques have depleted our soil of important nutrients, and food today may be up to 40% less nutritious than it was 50 years ago.
With all these sources of nutrient deficiency, how do you know where YOU stand?
There is a way to find out! A company called SpectraCell Laboratories has an exclusive Micronutrient Test that provides a comprehensive nutritional analysis of 35 vitamins, minerals, antioxidants and other essential micronutrients. This analysis can reveal a person’s nutritional status within the cell, where the nutrients are required for optimal health and prevention of disease. Many of the nutrients tested are vitally important to bone health. In addition to analyzing cellular levels of calcium and vitamin D, the test also detects key bone building nutrients such as vitamins K, C and the B vitamins along with magnesium, zinc, manganese, copper and selenium.
In my practice, I routinely use SpectraCell Micronutrient Testing to aid in uncovering deficiencies that might be the root cause of osteoporosis, instead of just treating patients with calcium and vitamin D supplements. This test truly allows us to personalize your diet and supplement program. In fact, I can’t think of anyone who wouldn’t benefit from this test! And this test is partially covered by insurance!
If your interested in having your micronutrient status tested, give me a call. The test requires a special kit and a blood draw. You can see me in my office to pick up a kit or I can mail you a test kit. Because the lab can ship test kits directly to your home, we can order this test even if you live in a different part of the country!
To learn more about SpectraCell Laboratories and the micronutrient test you can click here to go to their website.
by Susan Brady | Mar 7, 2018 | Nutrition
Remember the Chia pet? Those adorable terracotta pots shaped like animals or people covered with chia seeds and when the seeds sprout, they look like they have grown hair or fur. Fortunately, the use of Chia seeds has evolved past the fun of a hair growing pet and is now becoming a popular health food staple. Chia seeds are a traditional food in Central and South America and have been grown in Mexico dating back to Mayan and Aztec cultures. “Chia” means strength, and folklore has it that these cultures used the tiny black and white seeds as an energy booster. However, these nutrient rich seeds can also enhance the strength of your bones.
Chia seeds are a powerhouse when it comes to supporting bone health
Not only do chia seeds provide the richest vegetable source of omega-3 fatty acids, they also provide 13 of the 21 bone building nutrients essential for proper bone formation and metabolism. Ounce for ounce chia seeds have twice the protein of any other seed or grain, five times the calcium of milk, more omega 3 fatty acids than salmon, and more anti-oxidants than blueberries. They also are rich in the critical bone building minerals phosphorous, magnesium, manganese, zinc, boron, selenium, copper and potassium. In addition, chia seeds can assist the body’s absorption of fat soluble vitamins such as vitamins A, D, E and K. The soluble fiber in chia seeds is a prebiotic, meaning that it feeds good bacteria, which are so important in maintaining a healthy gut. I honestly can’t think of another food that provides so many of these important nutrients needed to build strength in our bones.
Beyond bones
Emerging research suggests that including chia seeds as part of a healthy diet may help improve cardiovascular risk factors such as lowering cholesterol, triglycerides and blood pressure. (1,2) Chia seeds may also be helpful in regulating blood sugar levels. (3,4) These seeds also contain many powerful antioxidants that fight inflammation and reduce the risk of chronic disease.
How to eat Chia Seeds
Chia seeds can be sprinkled over salads or cereal, stirred into yogurt or incorporated into almost any recipe. There are an increasing number of products containing chia seeds, including granola bars, cereals, crackers, and beverages. The most popular way to use chia seeds is to blend them into your smoothies. The seeds absorb liquid when soaked and form a gelatin that can make a nutritious pudding. The seeds have a mild nutty flavor so they can be mixed into just about any food or beverage without changing the taste.
Below is my favorite basic chia pudding recipe. You can add fruit to the recipe while making it, or top with fruits and nuts before serving.
Basic Chia Seed Pudding
(4 Servings)
To make the pudding, mix together:
1 can (13.5 fluid oz.) of organic unsweetened coconut milk (NOT a coconut milk beverage)
¼ cup chia seeds (white or black)
1 tsp organic pure maple syrup
1 tsp organic pure vanilla extractInstructions:
Mix or blend coconut milk, vanilla and maple syrup together. Add chia seeds and mix well. Chill for at least 4 hours or overnight, stirring at least once.Dish out the pudding, top with fruit of your choice and sprinkle with nuts.For variety, you can blend in fruit or mix in the fruit before chilling.
You can also choose to blend the chia seeds with the coconut milk mixture for a smoother pudding.Each serving provides:
Calories: 240
Carbohydrates: 7.5 g
Fats: 17.5 g (20% coming from omega 3 fats)
Protein: 3 g
Fiber: 4 g
Calcium: 80 mg
Magnesium: 42 mg
Phosphorus: 108 mg
As well as manganese, selenium, boron, zinc, copper and potassium.
Contact me to learn more ways to incorporate healthy, bone nurturing foods into your diet!
References:
Mohd Ali, N., Keong Yeap, S., Yong Ho, W., Kee Beh, B., Wei Tan, S., & Guan Tan, S. (2012). The Promising Future of Chia, Salviahispanica L. Journal of Biomedicine and Biotechnology, 2012. Retrieved March 5, 2017, fromhttp://www.hindawi.com/journals/bmri/2012/171956/
Jr., R. A., & Coates, W. (2007). Effect of Dietary α-Linolenic Fatty Acid Derived from Chia when Fed as Ground Seed, Whole Seed and Oil on Lipid Content and Fatty Acid Composition of Rat Plasma. Annals of Nutrition and Metabolism, 51(1), 27-34. doi:10.1159/000100818
Vuksan, V., Whitham, D., Sievenpiper, J. L., Jenkins, A. L., Rogovik, A. L., Bazinet, R. P., . . . Hanna, A. (2007). Supplementation of Conventional Therapy With the Novel Grain Salba (Salvia hispanica L.) Improves Major and Emerging Cardiovascular Risk Factors in Type 2 Diabetes: Results of a randomized controlled trial. Diabetes Care,30(11), 2804-2810. doi:10.2337/dc07-1144
Ho, H., Lee, A. S., Jovanovski, E., Jenkins, A. L., Desouza, R., & Vuksan, V. (2013). Effect of whole and ground Salba seeds (Salvia Hispanica L.) on postprandial glycemia in healthy volunteers: a randomized controlled, dose-response trial. European Journal of Clinical Nutrition,67(7), 786-788. doi:10.1038/ejcn.2013.103
