Get your Bone Health Essentials supplements with 20% off!

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Get your Bone Health Essentials supplements with 20% off!

Get them here

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You may be eating enough food, but are you getting enough nutrients?
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The food you eat either nourishes or diminishes your health.  Choosing nutrient rich foods will not only nurture your body and your bones, but may also help to decrease the chance of developing chronic health conditions, like osteoporosis, or even life-threatening diseases.

The body, including your bone, is in a constant “rebuilding” mode.  It continuously breaks down old worn out cells and tissues and rebuilds them with fresh new replacement parts!  However, this process requires multiple nutrients that must be supplied through your diet.  It has been estimated that just the bone remodeling and maintenance process alone requires over 20 nutrients. If you are not eating nutrient rich whole foods on a daily basis, you are putting your bones, as well as your health, at risk.

But what about supplements?  Can’t I get all the nutrients I need by taking a good supplement?  The answer is no.  Supplements are just that, a supplement to your diet, not a replacement for the whole food that nature has formulated to fuel and rebuild our bodies.

Food is a complex mixture of nutrients that work synergistically together in order to produce beneficial effects.  Fresh, minimally processed foods provide the body with a rich source of vitamins, minerals, phytochemicals, essential fats and fiber which promote optimal function of your body.   Food is the number one ingredient you need to nourish your body, mind, spirit and bones!

How do you know if you are getting all the nutrients you need to build strong bones and a healthy vibrant body?  LET ME ANALYZE YOUR DIET!

This month I am offering a 50% discount on an individualized diet analysis!  Let me analyze your diet for not only the 20 key bone building nutrients, but also for all the nutrients necessary for keeping your body running optimally.

For only $75.00, you will get the following:

  • Individualized dietary analysis for the not only 20 most important bone building nutrients, but all nutrients necessary for optimal health
  • A 30 minute phone consult to discuss your results
  • A written report detailing your nutritional intake
  • Individualized dietary recommendations

Grab this GREAT opportunity to have your diet analyzed and learn how you can make the best food choices to keep your body and bones as healthy as possible!

 

Interested?  Here’s how it will work:

  • Fill out 3 days of dietary intake on the forms that will be emailed to you
  • After submitting day 3 of the dietary intake, your will receive an email directing you to the payment page
  • Upon submitting payment, you will receive an email from me in regards to setting up the 30 minute phone consult
  • I will call you at the time of the consult to discuss your results and how you can enhance your diet to provide all the necessary bone building nutrients!

CLICK HERE to get started by filling out your DAY 1 Dietary Intake Form!

Dietary intake forms for Day 2 and Day 3 will be emailed separately.

Don’t wait, this is a limited time offer!

™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!

 

 

 

 

 

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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.

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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

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