Bone Nurturing Food of the Month: Kale

Written by Susan Brady

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Super food kale is without a doubt one of the healthiest vegetables around and one of the best foods for supporting bone health. Kale is great source of many of the essential bone minerals such as calcium, magnesium, manganese, potassium and copper, as well as the important vitamins A, C and K. Kale is an alkaline food and also has a small amount of protein, contributing to your daily protein needs while allowing you to minimize the intake of the more acid animal proteins.

To get the bone building benefits of kale, simply add to kale to your favorite smoothie, soup, stew, or side dish, or you can try  the following recipe..

Kale Salad

Salad Ingredients:
• 2 bunches of Kale
• 1 Red Pepper
• 1 small Onion
Dressing Ingredients:
• ½ cup Pine Nuts
• 2 cloves Garlic
• 1 tsp Sea Salt
• ½ cup fresh Basil
• 2 Tbsp fresh Oregano
• 2 Tbsp fresh Thyme
• ½ cup fresh Lemon juice
• ½ cup Olive oil

Wash and dry kale. Remove the center stalk from the leaves and shred in a food processor. Remove the kale to a large mixing bowl. Chop remaining salad ingredients and mix with kale. Place dressing ingredients into a food processor and process well. Toss dressing with the salad, only a little bit at a time to distribute evenly.

Kale is an unexceptionally nutrient rich food that will not only support your bones but benefit your body as a whole. Adding kale to your weekly diet will provide numerous health benefits through its anti-inflammatory properties, cancer prevention benefits, cardiovascular support, detoxification and digestive benefits. Start adding kale to your diet this year to nourish your bones and your body

Alkaline Based Diet

While providing rehabilitation after my two hip surgeries, Susan also educated me in the importance of proper nutrition for strengthening my bones and improving my bone density. She encouraged me to eat an alkaline-based diet and to eliminate the junk food I was so fond of. Not only did I heal quickly, but also the doctors were amazed by the rapid bone growth as noted on my x-rays. I continue to include chia and pumpkin seeds in my diet, as well as other foods that are alkaline based. I honestly have Susan to thank for this complete transformation in my diet which has allowed me to go back to wearing heels which I thought I would never be able to do again. Nutrition matters — I am a perfect example of good bones from good food! ~R.G.

Proper Exercise and Nutrition

“Susan Brady is very knowledgeable about osteoporosis. In 2016, I was diagnosed with osteoporosis in my lower back. Through proper exercise and nutrition, Susan was able to guide me towards a regimen that would in turn almost reverse my symptoms. Because of her method, I have been able to curb my bone loss, gain strength, and improve my overall health. I feel that I am on the road to a happier, healthier lifestyle thanks to Susan.”~ B.L.

Surgery Rehabilitation

While providing rehabilitation after my two hip surgeries, Susan also educated me in the importance of proper nutrition for strengthening my bones and improving my bone density. She encouraged me to eat an alkaline-based diet and to eliminate the junk food I was so fond of. Not only did I heal quickly, but also the doctors were amazed by the rapid bone growth as noted on my x-rays. I continue to include chia and pumpkin seeds in my diet, as well as other foods that are alkaline based. I honestly have Susan to thank for this complete transformation in my diet which has allowed me to go back to wearing heels which I thought I would never be able to do again. Nutrition matters. I am a perfect example of good bones from good food!” ~R.G.

Osteoporosis Nutrition

After being diagnosed with osteoporosis, I began sifting through all the information available on nutrition and osteoporosis, but it was confusing and time consuming. Even though I thought my diet was good, Susan gave me advice on how to make it even better! I benefited very much from Susan’s nutritional advice and guidance for safe and effective exercises. My recent bone scan showed improvements in both my hip and my spine, so I am encouraged that all the changes that I have made are working! ~ M.R.

Prescription Holiday

Initially, I went to Susan Brady because my family doctor told me to take a holiday from the prescription bone density medicine that I had been taking it for many years. I avoid dairy since I am lactose intolerant and sensitive to dairy protein. I was confident that Susan could recommend a superior quality calcium, balanced with other supplements that would help provide the nutrients I needed for bone health. In addition to recommendations for supplements, she has evaluated my diet and my exercise regimen, making suggestions as needed. With guidance from Susan I have been able to maintain bone health without additional bone density medicine for several years now. ~K.N.

Susan modeling Weighted Vest

Is Walking Enough to Build Bones? Consider adding a Weighted Vest.

My favorite weight vest is through a company called Challenge Weighted Workoutwear.  It meets all of the criteria for what to look for in a weight vest and is very comfortable to wear.

Check out the weighted vests on their website: Weighted Vests.

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