Vegan 6 years just did my yearly physical, and all my numbers were fine. It can be done. Takes awareness and a little work. But so worth it to stop unecessary animal cruelty and slaughter. Be kind…to every kind, ❤🐮🐷🐔
Congratulations!! That is awesome that you have been vegan for six years and your numbers look good ❤ I agree with you that it is possible to eat this way and to stay healthy and strong with careful planning and effort. It is wonderful that you are doing so well❤
Hello. Thank you! I really appreciate your channel. I find your videos informative and helpful without being radical, as a lot of other videos and channels which dedicate themselves to osteoporosis are. I feel sorry for all of us, who are looking for solid information and sound guidance on this topic and its holistic approach, as there is so much contradiction coming at us from so many sources. Unfortunately scientific researches don't offer much help either, because every study has a counter-study, which only perpetuates contradictions related to osteoporosis. Would you, please, clarify the point of protein intake. Your recommendation of protein intake is what I practice, while many osteoporosis gurus (one of them was actually a guest on your channel) insist on consuming no less, than 0.8-1.6 g of protein per pound of ideal weight. Quite a discrepancy when it comes to the topic of protein intake. There is also much disagreement among bone-health coaches on the issues of heavy bone loading (some of the approaches simply blow my mind because of how irresponsible and even dangerous they can be), exercise intensity, frequency and duration, nutrition, supplementation and so on. Practically every exercise is praised by some and condemned by others, which makes it extremely difficult to find the truth and, quite frankly, moderation. Back to the nutrition. You mentioned peannuts and peannut butter as an o'k product to consume, while quite a few nutritionists consider them terrible and even harmeful. So is it a good product to consume or not? Another question is about healthy fats and milk fat in particular. How much is too much, how much is needed for strong bones, which sources are better? And would you kindly advise (or not) about creatin, which seems to be de jour favorite for some bone-health nutritionists and coaches? Again, I thank you for your channel. I appreciate it and you!
I am right there with you on the concept of moderation. Peanuts are not actually nuts, but are part of the pea and bean family. Peanuts have phytic acid just like other beans do. They have a lower concentration of phytic acid than many other beans though, and they have quite a few vitamins and minerals in them that are beneficial for us. I am going to share a link to an article you may find helpful about peanuts. It is a Healthline article that is linked to scientific studies. www.healthline.com/nutrition/foods/peanuts#weight-loss I generally consider them a good source because of their linking to scientific sources. I like to follow the research adn then look for trends. You are right that scientific information often appears contradictory. This is especially true in the world of nutriton... Nutrition information is ever evolving and guidleines are only considered acurate for about 5 years at a time. Nutrition is also incredibly complex because what works well for one person will not necessarily work well for someone else. Peanuts work well for some people and not others. They have nutrional value if you don't have an allergy or other reason not to consume them. Dairy is another interesting food to discuss because it has nutrional value and is beneficial for many people, but there are people who cannot tolerate dairy, have dairy allergies, or other digestive issues as a result of consuming dairy products. So, if your body tolerates dairy well then there are absolutely health benefits from regular consumption. When I talk about calcium sources from non dairy foods it is for people who are not able to consume dairy, but they still need the calcium. When a person has food challenges they can still get what they need, but it may take more effort and creativity to get where they need to be. One of my children has some life threatening food allergies and we have learned to be really creative about food at our house... So, back to dairy- here is my soap box about dairy if it works for your body- with milk specifically drinking raw milk is great if you can get it and you know that it came from healthy cows. Pasteurization became a thing because bacteria grows in milk and was making people sick. Cooking the milk became a way to prevent people from getting sick. Raw milk has enzymes in it that help make the nutrients in teh milk more easily digestable. That said, raw milk with full fat is not available everywhere. The next best choice is cream top full fat milk. The fat in milk is beneficial when in raw milk or cream top milk. When homogenization became trendy the fat in milk stopped being healthy because our bodies cannot break down the fat that has been homgenized. When I go grocery shopping, if I can purchase cream top milk, I choose that. and if I can't find cream top that has not been homogenized I choose nonfat. There are some raw cheeses that are available like parmesan reggiano that still have enzymes that aid digestion. Some dairy products have been cultured so that they contain probiotics which are beneficial for our guts on a regular basis. You can buy cultured cottage cheese and sour cream as well as yogurt. How much dairy is right for you is going to depend on the way you eat. You can keep a food diary for a few days to get a feel for how much calcium you regularly consume and then figure out from there how much dairy you should be consuming. In looking at how much to load bones, this is another interesting thing to consider. I don't actually think the studies are really contradictory here; they just measure different things. Studies like the Liftmor study get lots of press time becuase they got such significant results in a short period of time. This is amazing and wonderful if you are a person who can lift heavy like that for a regular period of time. Not everyone can do that. It is also easy to get caught up in the fastest path to results. The thing to keep in mind is that there are other studies that show results from other forms of exercise and they are also effective, but they take longer. Other forms of exercise may be a lot more accessible for many people and I think they are just as important. In truth the best way to exercise is the way that is accessible and works in your body. Improving bone health is not a one size fits all thing. It has to be able to be adapted for individual needs. There are different ways of exercising for bone health that will all lead to positive results. I saw a study sometime in the last few months that talked about how lifting weights that are light with more repetitions is just as effective as lifting heavy for fewer repetitions. Studies are all limited in scope for what they measure. When I studied with Dr. Fishman, I found it interesting how his research only convers how a handful of yoga poses affect osteoporosis. He isn't suggesting that nutrition isn't important, not at all, but he only measured the effects of a handful of yoga poses done in a specific way. This insight into how research is done makes it easier to see why there are so many different studies showing the benefits of different exercises... each one only measures a small number of things. There are patterns that can be seen from a variety of studies and I think it is worth paying attention when we see patterns. Weight bearing exercise is important for bones whether you use your own body weight or add addtional weight. I think this same thing can be used as a way to gauge who to listen to and trust. Do you hear radical things from a person or do you start to hear consistent things? When I start to hear consistent things and when it is backed by regular research with a fairly moderate approach then I get to a point where I trust that source. If sources are listed, I like to go have a look at the data and figure things out for myself. I hope that is helpful for you in figuring out how to sort through the overwhelming amount of information that is out there. Creatine has benefits for building lean muscle mass which will help build bones. From food sources creatine can be found in dairy products, beef, and some fish like salmon, tuna, and cod. As a supplement it is important to not get too much because too much can lead to problems with kidneys and the liver. I have another scientifically linked Healthline article for you with information about different ways to dose creatine. I hope it is helpful ❤ www.healthline.com/nutrition/too-much-creatine#dosage
Excellent information. Could you do a video on how to get enough protein and calcium on a WFPB diet with a sample menu plan? WFBP lowers inflammation, so is important.
Okay, it's official: I MUST COMB THROUGH ALL OF YOUR VIDS. Your content is invaluable. I've learned so much from you. A million thanks! Biggest Gratitude
So sorry to realize that intermittent fasting is a bad thing. I lost 50 pounds on it. I doubt I ever went below 1.000 calories a day, though. After a compression fracture in my T12 vertebrae this July, my life changed in many horrible ways. I had started eating some junk food before that and had gained 10 pounds from that , but after the fracture I went “whole hog” so to speak, and started binging on it. Now I’ve gained 22 pounds back. This video has given me information I greatly need. Your video on gentle exercise after a fracture may just help me become systematic about doing the simple spinal extensor exercises things every day, which may help me move more in general. I was in physical therapy for 2 months with a male PT who was documenting our sessions continuously while doing them, and obviously got irritated by my fears and my inability to remember exercises we’d done during one session by the next (as we did different exercises each session). By the 2 month mark, I mentioned that I wished I had handouts for all the exercises we’d done, he grimaced and told me the ones we’d done that day were sent to the receptionist to print. He said nothing about pulling together the other exercises we’d done. I was to have 3 more sessions with him, but I felt so bad after that experience that I canceled them. I really think your series will help me. You seem very kind and caring, and encouraging about what really *needs* to be done to build bone health. I’ve learned that most people who don’t have osteoporosis don’t care about the bewilderment and the life-changing effects of those who do, and tend to minimize these things. So I have learned that talking about these issues with those people makes me feel worse- like I am making a big deal out of nothing. I don’t know if you have osteoporosis, but you obviously care about those who do, and you have so much knowledge to share! Your videos are going to mean a lot in my life, and I thank you!!
I am so sorry to hear about your experience! It is really easy to feel overwhelmed by an osteoporosis diagnosis and gaining weight can certainly go with that. I am sorry that you got a PT who didn't share the exercises with you from your sessions together. That should have happened. It is isolating to feel like you can't talk to other people about what what your fears and concerns are. I have a private Facebook group that I am not spending time in... I don't have the bandwidth right now to do both UA-cam and Facebook. There are quite a few people in the group though and it may provide you with the opportunity to connect with other people who also have osteoporosis to be able to talk about your experience and what is happening. The group is called Bone Builders, and Osteoporosis support group if you are interested. You may be like me and not be on Facebook... I just mention it as an option if you would find it helpful. I think those of us with bone loss need to have safe spaces where we can ask questions and get help and support from other people who are experiencing what the same things we are. Please reach out if you have questions. I am here and I do want to help❤
@ Thank you so much! I’d definitely like to join the group. One that I’m in already has such terrible stories in it that I think it’s made me even more afraid to move than I already was! Your video about the extensor muscles is so specific that I am sure that I can and should be doing all those basic exercises, and that may give me the confidence to go further. I so appreciate your reply!!It means a lot to me.♥️
I finally understand. I was having such a hard time getting my head around the fact that the calcium, in cruciferous vegetables, becomes more bioavailable with boiling when I realized that calcium (a mineral, unlike water-soluble vitamins ) is not diminished. Also, the cooking process ruptures the cells membranes making the calcium more accessible. Food Science! Can you confirm please if I'm understanding this correctly? Many thanks!!! :D
@@sarahmapes_bonebuildersystem Thank you so very much! One more thought: I understand that lentils do not have all of the essential aminos. However, if I were to soak overnight (not sprout), would this sufficiently up the methionine & cysteine? I wish I could sprout, but don't have the lifestyle to do so. I will try to get the 2:1 ratio for grain:legumes but that is a A LOT of food. :D TQ again!
@@ahoritaHOY It is a lot of food. The other way to go about things is to make sure that you get both foods throughout the day. It doesn't have to be in one sitting. Lentils have leucine, lysine, phenylalanin, and some tryptophan. They have small amounts of both methionine and cysteine, but the amounts are small. Soaking lentils will help to improve absorption of zinc, calcium, iron, and protein. It also reduces the amount of phytic acid and tannins. This means that it will boost the methionine & cysteine. I totally get it that sprouting is a lifestyle that is not easy to fit in. Soaking helps though and is worth doing if you remember to do it. I am guilty of forgetting to soak sometimes...
Pat, microwaving does appear to be a good way to reduce oxalates. Here is a link to a medical study that discusses this topic ❤ pubmed.ncbi.nlm.nih.gov/12907408/#:~:text=This%20method%20is%20applied%20to,effective%20than%20traditional%20domestic%20cooking.
Thank you for this great information. I've been drinking coconut milk and I just looked on the carton and it has the calcium carbonate. I thought I was getting the whole 35% in a cup😮
The best way to know if your body is properly absorbing nutrients is to have your doctor run some lab tests to find out. This could be in the form of urine or stool samples.
Thank you so much, you offer terrifically detailed information in ways that make action very easy. If spinach is high in oxalates and kale nutrients better absorbed when boiled, what do you suggest as the leafy green componenent in a smoothie??
You might try using Bok choy in a smoothie. Also, I would add kale to a smoothie. It will still have some oxalates raw, but way less than spinach, and you will still get some calcium that way. There are benefits to eating raw greens even if they are not good sources of calcium. Raw greens help digestion, along with having vitamin C which is necessary for bone health, and beta carotene. In this video, I am really talking about how to maximize calcium, but there are still benefits to consuming raw greens it is just important to know that in that form they may not be optimized for calcium. I hope that helps ❤
@@sarahmapes_bonebuildersystem Terrific, thanks, Sarah! I added 1/2 kale and 1/2 spinach this morning - good mix and 1/2 the oxalates I'd been having. Looking forward to watching more of your videos. :)
Great video and information! Thank you for all the research that you compiled to share! Quick question, i saw a video by Dr. Gundry that recommended purchasing almonds w/out the skins. Which do you think is a better choice for almonds, with skins or w/out? Thank you!
Some people have trouble digestig the skin of almonds and if you are one of them then it could be helpful to buy almonds without the skins on. The skins have addtional fiber for our bodies which can also be a good thing, so I would do what works best in your body on this one.
Thank you, Sarah, I've learned so much from your videos! How important is it to soak almonds,, beans, etc, in distilled water? Is there a deficiency in tap water or can it be used too? Thank you!
Using distilled water reduces the chance of food becoming contaminated and potentially causing illness. You don't have to use distilled water. You could also boil water and then cool it and use that too. You might be fine using tap water, but it does increase the chance of contamination. I hope that helps ❤
Thank you for this valuable information! I’m wondering about the Almond Milk I drink, primarily for the calcium. Calcium Carbonate is the third ingredient after water and almonds and the package states 600mg of calcium per cup. Am I really getting this calcium amount, or are the oxilates in the almonds preventing calcium absorption?
You are not likely getting that much calcium from each cup. There are several types of calcium suplements. The first and best is calcium hydroxyapatite. This is usually not easy to find. I am not aware of it being added to foods. That doesn't mean it doesn't happen, just that I am unaware of it. The second which is a good choice and relatively easy to find is calcium citrate. Calcium citrate is also fairly well absorbed by our bodies. The third which is generally the least expensive, but also the least well absorbed by our bodies and that is calcium carbonate. I am going to guess that since the almond milk you have been using has calcium carbonate in it, that it isn't being absorbed that well... The other thing to consider with all foods is bioavailability. There is always some amount of loss from what a food is labeled as containing and what our bodies actaully absorb from it. This is true even if you buy really expensive foods and supplements... For example, in regualr dairy, there is 30% bioavaialblity. That means that if you were to drink a glass of cow's milk you would only be getting about 30% of the calcium that is on the lable. This concept applies to all foods. Food labels are still helpful because they give you a basic ballpark of what you are getting. I would look at different almond milks at the store and see what kind of calcium they are using to fortify the milk with. I hope that is helpful ❤
Can you please help with these questions: 1. I have been putting Power Green leaves (baby spinach, baby collard mix) in my smoothie thinking i was eating healthy greens. Now i dont know if i should stop that and boil the leaves and eat differently. 2. I also put Chia seeds in smoothies, but that too seems to high is oxalates. How should it be consumed? 3. I used to soak almonds overnight, remove the peel and throw away the water before eating. Is that ok? 4. Should thecwater that lentils are soaked in be thrown away before cooking or used in cooking? 5. So greens are best eaten cooked then (not raw)? Thank you SO much!!
Consuming raw greens is a healthy thing to do. You get vitamins like C and K1 and depending on what you are eating others as well. It is just important to understand that consuming greens in this way does not make them a good source of calcium. If you are needing to get calcium from your greens then you probably want to prepare them differently, but if you are consuming dairy and other food sources for calcium this may not be neccessary. Soaking chia seeds teh night before and then adding them into your smoothies would work well. The chia seeds will absorb some of the water and get kind of gel like. You may want to run them through a tiny strainer, but they will work wonderfully in a smoothie. If you are working for best of the best with reducing phytates, then yes, using new water then what you cooked your lentils in does that. What you are doing with your almonds sounds great! There are benefits to consuming greens raw and also to cooking them. It is important to cook greens to maximize calcium and iron specifically which are often nutrients we are working to get more of with bone health. I hope this is helpful ❤
Thanks you. Does it mean I have to throw away the water after cooking the potatoes and kale? I used to drink it because of the nutrients and especially the water from boiling peeled potatoes supposed to be good concerning the ph. Quite confusing. Thanks for your informations
Saving the potato water is something my mother taught me to do because of the nutrients too. You could choose to save the water and drink it later without the foods that you are consuming if you want. That way you would remove the oxalates from the foods that you are eating. Nutrition information changes as more research is done. There are some things that haven't changed in decades and probably never will, but nutrition guidelines change and are updated about every five years because of ongoing research. There was a change to vitamin D guidelines that came out just this past August. Research is now suggesting that smaller amounts of vitamin D taken daily are better than large amounts every several days. I totally get how all of this is confusing!
Hello... Thank you for your info. I have a couple of questions for you. 1. I have recently started to add chia seeds to my meal everyday... about a tablespoon full plus ground flax seeds. So now should I soak and if possible drain them. Do they retain the other nutrients after being soaked? Is 1 tblspoon too much? Everynight for supper I have roasted vegetables with some type of meat or fish also put I the roaster. I put kale on the bottom thinking because it's the toughest it needs the hottest heat. I also douse everything in extra virgin olive oil. 2.) Now in cooking kale this way does it diminish the oxalates? Because I also eat all the juices that come with all my veggies and meat. Am I putting oxalates back in by drinking the juices? 3.) I should also add that I do add some seasonings that contain salt, is that Ok? The reason for my change in diet is because I was recently diagnosed with osteoporosis. 4.) Is extra virgin olive ok for my diet? Not sure if it matters but I'm 64 yr. old female. About 125 lbs. Thank you again for everything you do. I am subscribed to your channel.
Chia seeds will soak up a lot of water and they won't drain well afterward. If you soak chia seeds you may also want to put them in your oven at a low temperature to dry them out afterwards. They will still have their other nutrients after being soaked. If you put them in the oven they will lose some nutrients. Cooking food is an interesting business- some nutrients become more available and some nutrients are lost. Kale is low on the spectrum for having oxalates and cooking it in a pan will also reduce the oxalates. Extra virgin olive oil is a healthy fat and it sounds like you are cooking delicious vegetables with it in the evenings ❤ If you boil a food like beans, potatoes, or dark leafy greens some nutrients will be lost along with the oxalates, but it is better to dump the water after cooking it rather than using it to reduce the oxalates. Something to keep in mind is that our bodies are generally able to process oxalates. Oxalates bind with both calcium and iron so when we consume foods with oxalates we are not getting the calcium that we would be if the oxalates were not there. This can become potentially become a problem with osteoporosis. It depends on how much calcium you are getting on a daily basis and also where you are getting your calcium from. It sounds like you are eating animal products which is a good thing for your bones. Are you able to consume cow's milk or do you avoid dairy? I ask because if you are getting the majority of your calcium from dairy then it may not matter if your chia seeds have oxalates in them. If you are not able to consume dairy then maximizing your calcium from other sources becomes more of an issue and something to be careful in planning out which foods and in what amounts you will get your calcium from. At 64, you are young and have a lot of life to live and experience! You will get a good feel for how to go about things with osteoporosis and hopefully the changes you are making will become second nature quickly. Please let me know as you have questions❤ Sarah
@@sarahmapes_bonebuildersystem Thank you for your in depth reply. I was worried that the oxalates in the vegetables was taking away all the calcium I am working so hard to put in my diet. I do like drinking milk, not as much as I should though. Sometimes not always 1 - 8 Oz. glass a day, plus I have a serving of oatmeal that requires 1/2 a cup of milk, I put 3/4 cup, I like it thinner, almost everyday. Plus a supplement from Jamieson Calcium 500mg. with vitamin D 1000 IU. Plus a smoothie almost everyday (not sure if once a day is too much) that has black berries, strawberries, blueberries and bananas, yogurt (8% calcium per serving)and orange juice. Do oxalates and phytates take away all that calcium? Thank you again for caring so much. ♥
Hi again.. I should say that the veggies I put in the roaster with my extra virgin olive oil are kale, carrots, onions, broccoli, cauliflower, yellow peppers and sometimes small white potatoes.
@@kellylucee4589 Oxalates will not take away all the calcium. It is interesting to consider, but if you were to eat a lasagna that has spinach and cheese- the spinach will not detract from the calcium in the cheese just in the spinach itself.
There are blood tests that can be done to help determine if you are getting enough protein. This is a magazine article that discusses tests and symptoms of not having enough protein. The article has numerous scientific references at the bottom of it. www.self.com/story/protein-deficiency#:~:text=Per%20Dr.,is%20medically%20known%20as%20hypoproteinemia.
Protein is a major component in making sure our bodies have what they need to build strong bones. I am so sorry that you went through this experience with plant foods and developed osteoporosis. You are not alone in doing what you thoguht would be healthy and then finding yourself in this situation.
![How to NATURALLY Treat Osteoporosis and Build Bone health [Interview]](http://i.ytimg.com/vi/JsquLfvC9vU/mqdefault.jpg)
Vegan 6 years just did my yearly physical, and all my numbers were fine. It can be done. Takes awareness and a little work. But so worth it to stop unecessary animal cruelty and slaughter. Be kind…to every kind, ❤🐮🐷🐔
Congratulations!! That is awesome that you have been vegan for six years and your numbers look good ❤ I agree with you that it is possible to eat this way and to stay healthy and strong with careful planning and effort. It is wonderful that you are doing so well❤
Hello. Thank you!
I really appreciate your channel.
I find your videos informative and helpful without being radical, as a lot of other videos and channels which dedicate themselves to osteoporosis are. I feel sorry for all of us, who are looking for solid information and sound guidance on this topic and its holistic approach, as there is so much contradiction coming at us from so many sources. Unfortunately scientific researches don't offer much help either, because every study has a counter-study, which only perpetuates contradictions related to osteoporosis.
Would you, please, clarify the point of protein intake. Your recommendation of protein intake is what I practice, while many osteoporosis gurus (one of them was actually a guest on your channel) insist on consuming no less, than 0.8-1.6 g of protein per pound of ideal weight. Quite a discrepancy when it comes to the topic of protein intake.
There is also much disagreement among bone-health coaches on the issues of heavy bone loading (some of the approaches simply blow my mind because of how irresponsible and even dangerous they can be), exercise intensity, frequency and duration, nutrition, supplementation and so on. Practically every exercise is praised by some and condemned by others, which makes it extremely difficult to find the truth and, quite frankly, moderation.
Back to the nutrition.
You mentioned peannuts and peannut butter as an o'k product to consume, while quite a few nutritionists consider them terrible and even harmeful. So is it a good product to consume or not? Another question is about healthy fats and milk fat in particular. How much is too much, how much is needed for strong bones, which sources are better?
And would you kindly advise (or not) about creatin, which seems to be de jour favorite for some bone-health nutritionists and coaches?
Again, I thank you for your channel.
I appreciate it and you!
I am right there with you on the concept of moderation. Peanuts are not actually nuts, but are part of the pea and bean family. Peanuts have phytic acid just like other beans do. They have a lower concentration of phytic acid than many other beans though, and they have quite a few vitamins and minerals in them that are beneficial for us. I am going to share a link to an article you may find helpful about peanuts. It is a Healthline article that is linked to scientific studies. www.healthline.com/nutrition/foods/peanuts#weight-loss I generally consider them a good source because of their linking to scientific sources. I like to follow the research adn then look for trends. You are right that scientific information often appears contradictory. This is especially true in the world of nutriton... Nutrition information is ever evolving and guidleines are only considered acurate for about 5 years at a time. Nutrition is also incredibly complex because what works well for one person will not necessarily work well for someone else. Peanuts work well for some people and not others. They have nutrional value if you don't have an allergy or other reason not to consume them. Dairy is another interesting food to discuss because it has nutrional value and is beneficial for many people, but there are people who cannot tolerate dairy, have dairy allergies, or other digestive issues as a result of consuming dairy products. So, if your body tolerates dairy well then there are absolutely health benefits from regular consumption. When I talk about calcium sources from non dairy foods it is for people who are not able to consume dairy, but they still need the calcium. When a person has food challenges they can still get what they need, but it may take more effort and creativity to get where they need to be. One of my children has some life threatening food allergies and we have learned to be really creative about food at our house... So, back to dairy- here is my soap box about dairy if it works for your body- with milk specifically drinking raw milk is great if you can get it and you know that it came from healthy cows. Pasteurization became a thing because bacteria grows in milk and was making people sick. Cooking the milk became a way to prevent people from getting sick. Raw milk has enzymes in it that help make the nutrients in teh milk more easily digestable. That said, raw milk with full fat is not available everywhere. The next best choice is cream top full fat milk. The fat in milk is beneficial when in raw milk or cream top milk. When homogenization became trendy the fat in milk stopped being healthy because our bodies cannot break down the fat that has been homgenized. When I go grocery shopping, if I can purchase cream top milk, I choose that. and if I can't find cream top that has not been homogenized I choose nonfat. There are some raw cheeses that are available like parmesan reggiano that still have enzymes that aid digestion. Some dairy products have been cultured so that they contain probiotics which are beneficial for our guts on a regular basis. You can buy cultured cottage cheese and sour cream as well as yogurt. How much dairy is right for you is going to depend on the way you eat. You can keep a food diary for a few days to get a feel for how much calcium you regularly consume and then figure out from there how much dairy you should be consuming.
In looking at how much to load bones, this is another interesting thing to consider. I don't actually think the studies are really contradictory here; they just measure different things. Studies like the Liftmor study get lots of press time becuase they got such significant results in a short period of time. This is amazing and wonderful if you are a person who can lift heavy like that for a regular period of time. Not everyone can do that. It is also easy to get caught up in the fastest path to results. The thing to keep in mind is that there are other studies that show results from other forms of exercise and they are also effective, but they take longer. Other forms of exercise may be a lot more accessible for many people and I think they are just as important. In truth the best way to exercise is the way that is accessible and works in your body. Improving bone health is not a one size fits all thing. It has to be able to be adapted for individual needs. There are different ways of exercising for bone health that will all lead to positive results. I saw a study sometime in the last few months that talked about how lifting weights that are light with more repetitions is just as effective as lifting heavy for fewer repetitions. Studies are all limited in scope for what they measure. When I studied with Dr. Fishman, I found it interesting how his research only convers how a handful of yoga poses affect osteoporosis. He isn't suggesting that nutrition isn't important, not at all, but he only measured the effects of a handful of yoga poses done in a specific way. This insight into how research is done makes it easier to see why there are so many different studies showing the benefits of different exercises... each one only measures a small number of things.
There are patterns that can be seen from a variety of studies and I think it is worth paying attention when we see patterns. Weight bearing exercise is important for bones whether you use your own body weight or add addtional weight. I think this same thing can be used as a way to gauge who to listen to and trust. Do you hear radical things from a person or do you start to hear consistent things? When I start to hear consistent things and when it is backed by regular research with a fairly moderate approach then I get to a point where I trust that source. If sources are listed, I like to go have a look at the data and figure things out for myself. I hope that is helpful for you in figuring out how to sort through the overwhelming amount of information that is out there.
Creatine has benefits for building lean muscle mass which will help build bones. From food sources creatine can be found in dairy products, beef, and some fish like salmon, tuna, and cod. As a supplement it is important to not get too much because too much can lead to problems with kidneys and the liver. I have another scientifically linked Healthline article for you with information about different ways to dose creatine. I hope it is helpful ❤ www.healthline.com/nutrition/too-much-creatine#dosage
Excellent information. Could you do a video on how to get enough protein and calcium on a WFPB diet with a sample menu plan? WFBP lowers inflammation, so is important.
Yes, I can do that. It will be a few weeks though because I have some things on the schedule already ❤
Okay, it's official: I MUST COMB THROUGH ALL OF YOUR VIDS. Your content is invaluable. I've learned so much from you. A million thanks! Biggest Gratitude
Ir means so much to me that you are finding these videos insightful and helpful ❤
So sorry to realize that intermittent fasting is a bad thing. I lost 50 pounds on it. I doubt I ever went below 1.000 calories a day, though.
After a compression fracture in my T12 vertebrae this July, my life changed in many horrible ways. I had started eating some junk food before that and had gained 10 pounds from that , but after the fracture I went “whole hog” so to speak, and started binging on it. Now I’ve gained 22 pounds back. This video has given me information I greatly need. Your video on gentle exercise after a fracture may just help me become systematic about doing the simple spinal extensor exercises things every day, which may help me move more in general. I was in physical therapy for 2 months with a male PT who was documenting our sessions continuously while doing them, and obviously got irritated by my fears and my inability to remember exercises we’d done during one session by the next (as we did different exercises each session). By the 2 month mark, I mentioned that I wished I had handouts for all the exercises we’d done, he grimaced and told me the ones we’d done that day were sent to the receptionist to print. He said nothing about pulling together the other exercises we’d done. I was to have 3 more sessions with him, but I felt so bad after that experience that I canceled them.
I really think your series will help me. You seem very kind and caring, and encouraging about what really *needs* to be done to build bone health. I’ve learned that most people who don’t have osteoporosis don’t care about the bewilderment and the life-changing effects of those who do, and tend to minimize these things. So I have learned that talking about these issues with those people makes me feel worse- like I am making a big deal out of nothing. I don’t know if you have osteoporosis, but you obviously care about those who do, and you have so much knowledge to share! Your videos are going to mean a lot in my life, and I thank you!!
I am so sorry to hear about your experience! It is really easy to feel overwhelmed by an osteoporosis diagnosis and gaining weight can certainly go with that. I am sorry that you got a PT who didn't share the exercises with you from your sessions together. That should have happened. It is isolating to feel like you can't talk to other people about what what your fears and concerns are. I have a private Facebook group that I am not spending time in... I don't have the bandwidth right now to do both UA-cam and Facebook. There are quite a few people in the group though and it may provide you with the opportunity to connect with other people who also have osteoporosis to be able to talk about your experience and what is happening. The group is called Bone Builders, and Osteoporosis support group if you are interested. You may be like me and not be on Facebook... I just mention it as an option if you would find it helpful. I think those of us with bone loss need to have safe spaces where we can ask questions and get help and support from other people who are experiencing what the same things we are.
Please reach out if you have questions. I am here and I do want to help❤
@ Thank you so much! I’d definitely like to join the group. One that I’m in already has such terrible stories in it that I think it’s made me even more afraid to move than I already was! Your video about the extensor muscles is so specific that I am sure that I can and should be doing all those basic exercises, and that may give me the confidence to go further. I so appreciate your reply!!It means a lot to me.♥️
Bravo! Very useful info & inspiring!
I am so happy to hear that you found this video useful and inspiring ❤
I finally understand. I was having such a hard time getting my head around the fact that the calcium, in cruciferous vegetables, becomes more bioavailable with boiling when I realized that calcium (a mineral, unlike water-soluble vitamins ) is not diminished. Also, the cooking process ruptures the cells membranes making the calcium more accessible. Food Science! Can you confirm please if I'm understanding this correctly? Many thanks!!! :D
You are spot on! I really appreciate your effort to understand the nuances of the differences with foods ❤
@@sarahmapes_bonebuildersystem Thank you so very much! One more thought: I understand that lentils do not have all of the essential aminos. However, if I were to soak overnight (not sprout), would this sufficiently up the methionine & cysteine? I wish I could sprout, but don't have the lifestyle to do so. I will try to get the 2:1 ratio for grain:legumes but that is a A LOT of food. :D TQ again!
@@ahoritaHOY It is a lot of food. The other way to go about things is to make sure that you get both foods throughout the day. It doesn't have to be in one sitting.
Lentils have leucine, lysine, phenylalanin, and some tryptophan. They have small amounts of both methionine and cysteine, but the amounts are small. Soaking lentils will help to improve absorption of zinc, calcium, iron, and protein. It also reduces the amount of phytic acid and tannins. This means that it will boost the methionine & cysteine. I totally get it that sprouting is a lifestyle that is not easy to fit in. Soaking helps though and is worth doing if you remember to do it. I am guilty of forgetting to soak sometimes...
Does dry microwaving kale remove the oxalates or does it need water? I like to sprinkle it on my salads. Love your videos!!!
Pat, microwaving does appear to be a good way to reduce oxalates. Here is a link to a medical study that discusses this topic ❤ pubmed.ncbi.nlm.nih.gov/12907408/#:~:text=This%20method%20is%20applied%20to,effective%20than%20traditional%20domestic%20cooking.
Thank you so much for the great information. As a fellow IIN graduate, I really appreciate your knowledge. 😊
Thx for your helpful tips! My question is about drinking seltzer (plan no real or fake sugar)
Drinking carbonated water is fine ❤
Thank you for this great information. I've been drinking coconut milk and I just looked on the carton and it has the calcium carbonate. I thought I was getting the whole 35% in a cup😮
I am glad this information is helpful, but I am sorry about the coconut milk! I hope you are able to find a plant based milk that works well for you ❤
Thank you so much for all this valuable information.!!! This really helped clear up many of the questions I had.
I am so happy that this information is useful ❤
Thanks so much for your detailed explaination! How do i know how well my body has been obsorbing the nutrition? Thanks again!
The best way to know if your body is properly absorbing nutrients is to have your doctor run some lab tests to find out. This could be in the form of urine or stool samples.
Thank you Sarah for sharing this important information greatly appreciated 🎉
Mary, I am so glad this information is helpful for you ❤
Thank you so much, you offer terrifically detailed information in ways that make action very easy. If spinach is high in oxalates and kale nutrients better absorbed when boiled, what do you suggest as the leafy green componenent in a smoothie??
You might try using Bok choy in a smoothie. Also, I would add kale to a smoothie. It will still have some oxalates raw, but way less than spinach, and you will still get some calcium that way. There are benefits to eating raw greens even if they are not good sources of calcium. Raw greens help digestion, along with having vitamin C which is necessary for bone health, and beta carotene. In this video, I am really talking about how to maximize calcium, but there are still benefits to consuming raw greens it is just important to know that in that form they may not be optimized for calcium. I hope that helps ❤
@@sarahmapes_bonebuildersystem Terrific, thanks, Sarah! I added 1/2 kale and 1/2 spinach this morning - good mix and 1/2 the oxalates I'd been having. Looking forward to watching more of your videos. :)
Thnku you are so kind.
I appreciate your kind words and I am so glad the information I am sharing is helpful for you ❤
Great video and information! Thank you for all the research that you compiled to share! Quick question, i saw a video by Dr. Gundry that recommended purchasing almonds w/out the skins. Which do you think is a better choice for almonds, with skins or w/out? Thank you!
Some people have trouble digestig the skin of almonds and if you are one of them then it could be helpful to buy almonds without the skins on. The skins have addtional fiber for our bodies which can also be a good thing, so I would do what works best in your body on this one.
Thank you, Sarah, I've learned so much from your videos! How important is it to soak almonds,, beans, etc, in distilled water? Is there a deficiency in tap water or can it be used too? Thank you!
Using distilled water reduces the chance of food becoming contaminated and potentially causing illness. You don't have to use distilled water. You could also boil water and then cool it and use that too. You might be fine using tap water, but it does increase the chance of contamination. I hope that helps ❤
Thank you for this valuable information! I’m wondering about the Almond Milk I drink, primarily for the calcium. Calcium Carbonate is the third ingredient after water and almonds and the package states 600mg of calcium per cup. Am I really getting this calcium amount, or are the oxilates in the almonds preventing calcium absorption?
You are not likely getting that much calcium from each cup. There are several types of calcium suplements. The first and best is calcium hydroxyapatite. This is usually not easy to find. I am not aware of it being added to foods. That doesn't mean it doesn't happen, just that I am unaware of it. The second which is a good choice and relatively easy to find is calcium citrate. Calcium citrate is also fairly well absorbed by our bodies. The third which is generally the least expensive, but also the least well absorbed by our bodies and that is calcium carbonate. I am going to guess that since the almond milk you have been using has calcium carbonate in it, that it isn't being absorbed that well... The other thing to consider with all foods is bioavailability. There is always some amount of loss from what a food is labeled as containing and what our bodies actaully absorb from it. This is true even if you buy really expensive foods and supplements... For example, in regualr dairy, there is 30% bioavaialblity. That means that if you were to drink a glass of cow's milk you would only be getting about 30% of the calcium that is on the lable. This concept applies to all foods. Food labels are still helpful because they give you a basic ballpark of what you are getting. I would look at different almond milks at the store and see what kind of calcium they are using to fortify the milk with. I hope that is helpful ❤
Can you please help with these questions:
1. I have been putting Power Green leaves (baby spinach, baby collard mix) in my smoothie thinking i was eating healthy greens. Now i dont know if i should stop that and boil the leaves and eat differently.
2. I also put Chia seeds in smoothies, but that too seems to high is oxalates. How should it be consumed?
3. I used to soak almonds overnight, remove the peel and throw away the water before eating. Is that ok?
4. Should thecwater that lentils are soaked in be thrown away before cooking or used in cooking?
5. So greens are best eaten cooked then (not raw)?
Thank you SO much!!
Consuming raw greens is a healthy thing to do. You get vitamins like C and K1 and depending on what you are eating others as well. It is just important to understand that consuming greens in this way does not make them a good source of calcium. If you are needing to get calcium from your greens then you probably want to prepare them differently, but if you are consuming dairy and other food sources for calcium this may not be neccessary. Soaking chia seeds teh night before and then adding them into your smoothies would work well. The chia seeds will absorb some of the water and get kind of gel like. You may want to run them through a tiny strainer, but they will work wonderfully in a smoothie.
If you are working for best of the best with reducing phytates, then yes, using new water then what you cooked your lentils in does that.
What you are doing with your almonds sounds great!
There are benefits to consuming greens raw and also to cooking them. It is important to cook greens to maximize calcium and iron specifically which are often nutrients we are working to get more of with bone health.
I hope this is helpful ❤
Thank you soo much❤
Thanks you. Does it mean I have to throw away the water after cooking the potatoes and kale? I used to drink it because of the nutrients and especially the water from boiling peeled potatoes supposed to be good concerning the ph. Quite confusing.
Thanks for your informations
Saving the potato water is something my mother taught me to do because of the nutrients too. You could choose to save the water and drink it later without the foods that you are consuming if you want. That way you would remove the oxalates from the foods that you are eating. Nutrition information changes as more research is done. There are some things that haven't changed in decades and probably never will, but nutrition guidelines change and are updated about every five years because of ongoing research. There was a change to vitamin D guidelines that came out just this past August. Research is now suggesting that smaller amounts of vitamin D taken daily are better than large amounts every several days. I totally get how all of this is confusing!
Hello... Thank you for your info. I have a couple of questions for you.
1. I have recently started to add chia seeds to my meal everyday... about a tablespoon full plus ground flax seeds. So now should I soak and if possible drain them. Do they retain the other nutrients after being soaked? Is 1 tblspoon too much?
Everynight for supper I have roasted vegetables with some type of meat or fish also put I the roaster. I put kale on the bottom thinking because it's the toughest it needs the hottest heat. I also douse everything in extra virgin olive oil. 2.) Now in cooking kale this way does it diminish the oxalates? Because I also eat all the juices that come with all my veggies and meat. Am I putting oxalates back in by drinking the juices?
3.) I should also add that I do add some seasonings that contain salt, is that Ok?
The reason for my change in diet is because I was recently diagnosed with osteoporosis.
4.) Is extra virgin olive ok for my diet?
Not sure if it matters but I'm 64 yr. old female. About 125 lbs.
Thank you again for everything you do. I am subscribed to your channel.
Chia seeds will soak up a lot of water and they won't drain well afterward. If you soak chia seeds you may also want to put them in your oven at a low temperature to dry them out afterwards. They will still have their other nutrients after being soaked. If you put them in the oven they will lose some nutrients. Cooking food is an interesting business- some nutrients become more available and some nutrients are lost.
Kale is low on the spectrum for having oxalates and cooking it in a pan will also reduce the oxalates. Extra virgin olive oil is a healthy fat and it sounds like you are cooking delicious vegetables with it in the evenings ❤
If you boil a food like beans, potatoes, or dark leafy greens some nutrients will be lost along with the oxalates, but it is better to dump the water after cooking it rather than using it to reduce the oxalates.
Something to keep in mind is that our bodies are generally able to process oxalates. Oxalates bind with both calcium and iron so when we consume foods with oxalates we are not getting the calcium that we would be if the oxalates were not there. This can become potentially become a problem with osteoporosis. It depends on how much calcium you are getting on a daily basis and also where you are getting your calcium from. It sounds like you are eating animal products which is a good thing for your bones. Are you able to consume cow's milk or do you avoid dairy? I ask because if you are getting the majority of your calcium from dairy then it may not matter if your chia seeds have oxalates in them. If you are not able to consume dairy then maximizing your calcium from other sources becomes more of an issue and something to be careful in planning out which foods and in what amounts you will get your calcium from.
At 64, you are young and have a lot of life to live and experience! You will get a good feel for how to go about things with osteoporosis and hopefully the changes you are making will become second nature quickly.
Please let me know as you have questions❤
Sarah
@@sarahmapes_bonebuildersystem
Thank you for your in depth reply. I was worried that the oxalates in the vegetables was taking away all the calcium I am working so hard to put in my diet. I do like drinking milk, not as much as I should though. Sometimes not always 1 - 8 Oz. glass a day, plus I have a serving of oatmeal that requires 1/2 a cup of milk, I put 3/4 cup, I like it thinner, almost everyday. Plus a supplement from Jamieson Calcium 500mg. with vitamin D 1000 IU. Plus a smoothie almost everyday (not sure if once a day is too much) that has black berries, strawberries, blueberries and bananas, yogurt (8% calcium per serving)and orange juice. Do oxalates and phytates take away all that calcium? Thank you again for caring so much. ♥
Hi again.. I should say that the veggies I put in the roaster with my extra virgin olive oil are kale, carrots, onions, broccoli, cauliflower, yellow peppers and sometimes small white potatoes.
@@kellylucee4589 That sounds like a delicious and healthy combination of vegetables!
@@kellylucee4589 Oxalates will not take away all the calcium. It is interesting to consider, but if you were to eat a lasagna that has spinach and cheese- the spinach will not detract from the calcium in the cheese just in the spinach itself.
When cooking greens such as kale in water is it harmful to then drink the cooking liquid?
With ale and other vegetables high in oxalates and other antinutrients it is bettr to dump the water rather than drink it. This is a great question!
Does boiling soup with spinach in it also lower the oxalates?
Yes, it will lower teh oxalates, but will not remove them and spinach has a lot more oxalates to begin with then kale. Hope that helps ❤
Useful.......
I am glad to hear this is useful!
Chewingum...........!!!!!
Potato for calcium.....!!!!!
Generally potatoes are not a great source of calcium unless we load them up with other foods that do have lots of calcium in them 🥰
Gm/kg.....???
I know how to test for calcium. How do I test for protein?
There are blood tests that can be done to help determine if you are getting enough protein. This is a magazine article that discusses tests and symptoms of not having enough protein. The article has numerous scientific references at the bottom of it. www.self.com/story/protein-deficiency#:~:text=Per%20Dr.,is%20medically%20known%20as%20hypoproteinemia.
Protein first for me. Eating “healthy plants “ brought me to osteoporosis. Now I eat Meat!
Protein is a major component in making sure our bodies have what they need to build strong bones. I am so sorry that you went through this experience with plant foods and developed osteoporosis. You are not alone in doing what you thoguht would be healthy and then finding yourself in this situation.
soaking nuts actually doesn't help according to new studies
I will do some more looking around to research this topic. Thank you!