This week's episode focuses on functional food for bone health. Our guest, Karen Osborne, is an expert in bone health and the power of food and fitness to strengthen bones. Bone health is crucial in order to sustain a healthy and strong body into our later years. Bones need the right kind of nourishment and most people who are over the age of 50 have bones that are becoming weak and frail. Tune in to discover what nutrients are required to support a healthy bone matrix and some of the foods that Karen teaches her clients to support that. Find out health practitioners can empower their clients in their relationship with food for bone health.

 

IN THIS EPISODE:

 

• [8:00] Strengthening bones with foods, and the many layers in bones.
• [12:00] Sources of Vitamin K
• [15:00] Recipes for bone health
• [21:00] Exercises to support bones and muscles
• [25:13] What we can do to assist people to protect the bones from an early age.
• [29:24] Foods to eat for calcium instead of dairy.

 

KEY TAKEAWAYS: 

 

•  We’re able to strengthen the inner layer of our bones by the foods we eat, and calcium and phosphorus are the major components.
• Plant based foods may be better to eat for calcium absorption, rather than dairy.
• In the United States, it's estimated that 54% of post-menopausal women are osteopenic and an additional 30% are already considered osteoporotic. By age 80, 27% of women are considered to have osteopenia and 70% are osteopathic.
• The importance of exercise for bone health and how holding certain stretches for 30 seconds or longer supplies the stress on the bones that they need to stimulate the breakdown and then subsequent growth.

 

RESOURCES:

 

My Food Fitness and Fun 

 

Bone Chart

 

Functional Food Guide

 

NEPT: Nutritional Endocrinology Practitioner Training

 

The False Gods of Food Religions

 

The Real Cost of Healthcare

 

Identifying Food Sensitivities: The Missing Piece

 

Food Sensitivity Detection: When Perceived Failure Is True Success

 

BIO: 

Karen Osborne specializes in considering individual health conditions and taking the best from many different theories to determine what will deliciously bring vibrant health to the individual. Some of the modalities she’s studied include raw, vegan, Ayurvedic, macrobiotic, low-fat high-carb, high-fat low-carb, low-glycemic and her favorite whole food plant based no oil.

Mentioned in this episode:

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