Get your Bone Health Essentials supplements with 20% off!

Get them here

Get your Bone Health Essentials supplements with 20% off!

Get them here

Book a call
Avoiding the Quaren-ten (pounds)
Back to all posts

I have heard from many of you that you are concerned about maintaining a healthy weight during this time of confinement.  Emotional eating and being bored can lead to frequent exploration of the pantry and, if you combine that with a decrease in activity, the result can certainly be weight gain.

One thing that might help to keep you on a healthy track during the day is to make sure you start off with a nourishing breakfast. Consuming a well-balanced breakfast helps to kick start healthy habits for the day. The food you consume at breakfast, or whenever your first meal of the day might be, can influence your hunger levels as well as your mood.  

I know there are differing opinions on the importance of breakfast.  Traditionalist believe that breakfast is the most important meal of the day, while others believe that skipping breakfast and prolonging the overnight fast has superior health benefits.  In my opinion, it is not when you eat “breakfast” or the first meal of the day, but what you are eating that is most important.  The food you consume, no matter what time you break your fast, will influence your hunger levels, your energy levels, and your mood for the remainder of the day.    

Starting your day off with a bowl of Cheerios, soaked in skim milk, accompanied by glass of orange juice will most likely leave you feeling hungry, lethargic and moody by mid-day. Here’s why:  A breakfast of refined carbohydrates and sugars, even the sugars in fruit juice, will set off a blood sugar roller coaster.  These simple carbohydrates rush into your bloodstream causing a spike in insulin (a hormone that lowers blood sugars) followed by a blood sugar crash.  This, in turn, leaves you feeling hungry, sluggish and reaching for more food.  Not only more food, but most likely more sugary foods, since sugar is highly addictive. The sugar coaster rolls on.  

The consumption of refined, sugary foods also depletes many of our neurotransmitters, the chemical messengers that affect our mood. Depletion of these neurotransmitters can contribute to symptoms of anxiety and irritability. So eating a breakfast high in refined carbohydrates can exacerbate the tension that many of us are feeling right now and sabotage positive thinking and healthful behaviors.

A balanced breakfast of protein, fats and complex carbohydrates will have an opposite and positive effect on your brain and your body.  These foods take longer to digest, help stabilize blood sugars and will keep you satisfied for hours. Protein-rich foods actually aid in the synthesis of neurotransmitters that can boost your mood and increase brain function. Healthy fats, like omega-3 fatty acids, also play a role in helping you manage your moods and can ease depression.  Eating whole grains provides a source of fiber, along with B vitamins that support energy levels and mood, and minerals that nourish every cell in your body. 

So focusing on what you eat at breakfast can truly support healthy behaviors for the rest of the day.  Better mood, more energy, and less hunger will decrease your temptation to turn to food later in the day to satisfy a sugar craving or lift your spirits.  

Combining healthy meals that will satisfy your brain and your body with daily exercise, will allow you to successfully avoid the quaren-10.

Click here to see my favorite breakfast ideas.

Susan Brady
is a Physical Therapist,
Nutrition Consultant and
Doctor of Integrative Medicine.
She has been treating women with osteoporosis for over 30 years and is dedicated to helping people achieve
lasting good health and vitality.

Want to learn more about how you can improve your bone health? Contact me for a free 15 minute phone consult to learn more about the BONES Method™ and how it can help you achieve strong, healthy bones for life!

™Here’s why leafy greens should be at the top of your dietary list for bone health: 

1. Calcium-Rich Goodness

While dairy products are known for their calcium content, green leafy vegetables can be just as potent. Calcium is a fundamental mineral for bone health, and leafy greens like kale, collard greens, and turnip greens provide an excellent plant-based source of this nutrient. One cup of cooked kale can offer as much calcium as a cup of milk, making it an essential addition to your diet.

 

2. Vitamin K: The Bone Protector

Leafy greens are rich in vitamin K, a nutrient vital for bone health. Vitamin K helps in the activation of osteocalcin, a protein that binds calcium to the bone matrix, strengthening bones. Additionally, vitamin K helps reduce excessive bone demineralization, protecting against bone loss and fractures. Spinach, kale, and Swiss chard are particularly high in vitamin K, making them superstars for your skeletal system.

 

3. Magnesium for Bone Metabolism

Magnesium is another crucial nutrient found abundantly in leafy greens. About 50-60% of the body’s magnesium is stored in the bones, where it plays a pivotal role in bone metabolism and mineralization. Magnesium also assists in converting vitamin D into its active form, which aids in calcium absorption. Incorporating greens like spinach and kale into your diet ensures you get enough magnesium for optimal bone health.

 

4. Maintaining Alkaline Balance

A diet rich in leafy greens helps maintain the body’s acid-base balance, which is essential for bone health. When the body becomes too acidic, it may leach calcium from the bones to neutralize the acid, leading to weakened bones. Leafy greens, being alkaline, help maintain a balanced pH, preventing calcium loss and keeping your bones strong and healthy.

 

5. Packed with Antioxidants and Other Nutrients

Green leafy vegetables are packed with a range of vitamins and minerals that contribute to overall health. Vitamin C, found in greens like kale and spinach, is necessary for collagen formation, which is a critical component of bone structure. Additionally, the antioxidants in leafy greens help protect bone cells from damage and reduce inflammation. The concept of osteoimmunology highlights the connection between the immune system and bone health. Nutrients found in leafy greens help modulate immune responses, reducing inflammation and promoting bone regeneration and repair.

 

6. Fiber for Digestive Health

Leafy greens are high in dietary fiber, which supports a healthy digestive tract and promotes regular bowel movements. Fiber also aids in maintaining a healthy gut microbiome, which is crucial for bone health. A healthy gut microbiome can enhance nutrient absorption, including calcium and magnesium, synthesize essential vitamins such as vitamin K2, reduce inflammation, and regulate hormones, all of which further support bone health.

 

 I recommend aiming to get 2-3 cups of leafy greens a day

 

Practical Ways to Add Leafy Greens to Your Diet

1. Smoothies: Add a handful of your favorite greens to your smoothie.

2. Salads: Make leafy greens the base of your salads. Mix varieties like arugula, romaine, kale, and spinach for a nutrient-packed meal.

3. Soups and Stews: Add chopped greens to soups, stews, and broths. They add flavor and a nutritional boost.

4. Stir-Fries: Incorporate greens like bok choy or Swiss chard into your stir-fries for a quick and healthy dinner.

5. Wraps and Sandwiches: Use large leafy greens as wraps or add them to sandwiches for extra crunch and nutrition. 

 

NOTE: While green leafy vegetables are incredibly beneficial for bone health and overall well-being, it is important to be mindful of their oxalate content. Oxalates, are naturally occurring compounds found in many plants, including leafy greens, nuts, seeds and certain vegetables. They can bind to minerals in the gut which can interfere with their absorption. For this reason, oxalates are considered anti-nutrients. I delve deeper into the topic of oxalates in my BONES Method™ Program where I discuss what foods have the highest oxalate content, the best alternatives, and how to manage oxalate intake effectively. Supporting optimal bone health doesn’t require perfection—it requires balance. In this program you will discover how a well-rounded, nutritious diet can contribute to strong bones and overall wellness.

CLICK HERE to learn more about my program. 

 

Incorporating green leafy vegetables into your daily diet is a simple and effective way to support your bone health. These greens provide a rich source of calcium, vitamin K, magnesium, fiber, and antioxidants, all of which are essential for maintaining strong and healthy bones. Additionally, their benefits extend to supporting digestive health and boosting immune function, making them a cornerstone of a bone-healthy diet. So next time you plan your meals, make sure to include a generous serving of leafy greens and give your bones the nourishment they need to stay strong for life.

 

 Eat like a horse, and enjoy the benefits of strong, healthy bones for years to come!

 

 

 

 

 

20% off

Bone Health Essentials

Smart supplementation is an integral part of my Bones Method™

Discover my Bone Health Essentials, key supplements I have carefully curated to support optimal bone health and wellness.

Open a Fullscript account and save 20% off all orders. 

ORDER HERE

Susan Brady

Physical Therapist, Nutritional consultant & Doctor of Integrative medicine

Susan is an experienced physical therapist who can assess muscle strength, posture, and balance. She creates personalized exercise programs to improve bone strength. As a nutritionist, she focuses on improving nutrients for bone health and assessing digestion and absorption. Susan also understands the importance of reducing stressors to prevent bone loss. With her holistic approach, Susan effectively addresses all aspects of bone health.

Book a free call

Susan Brady

Physical Therapist, Nutritional consultant & Doctor of Integrative medicine

Susan is an experienced physical therapist who can assess muscle strength, posture, and balance. She creates personalized exercise programs to improve bone strength. As a nutritionist, she focuses on improving nutrients for bone health and assessing digestion and absorption. Susan also understands the importance of reducing stressors to prevent bone loss. With her holistic approach, Susan effectively addresses all aspects of bone health.

Book a free call

Free webinar

Is your gut holding your bones hostage?

Join this webinar to discover how your digestive system and gut microbiome can impact your bone health. Learn how enhancing the health of your "Gut System" can lead to improvements in your bone health.