It can be so difficult to make healthy food choices when we have junk food all around us. One of the complicating factors is not knowing a healthy alternative to the junk food you crave.

Today we’re going to discuss replacements for 4 common junk foods, so you’ll have bone-friendly, healthy foods handy when the junk food craving strikes. And there’s an added bonus to finding alternatives to these unhealthy foods: it’s not only good for your bones, it’s good for your overall health! You’ll look and feel a lot better when you are not feeding your body junk. It’s easier than you think!

Replacement #1: Fast-Food Sandwiches

If you occasionally get tempted to stop at the drive-through to avoid cooking meals, don’t worry. There’s an effortless way to avoid doing this. The key here is ease: one of the things that make these sandwiches so tempting is that they’re so easy to get. So you need something super-simple to turn to!

Replace fast-food sandwiches with easy-to-prepare, alkalizing stir-fry dishes rich in vegetables. If you are familiar with the Save Our Bones Recipe Sampler, that’s included with the Osteoporosis Reversal Program, then chances are you’ve already prepared the delicious Oriental Stir Fry recipe.

Here are some other stir-fry ideas to try:

Combine your favorite alkalizing vegetables (there are many to choose from!) and add a lean protein, such as chicken, beef, or fish. You can toss on some nuts or seeds for added crunch and nutrition, such as sesame seeds, slivered almonds, sunflower seeds, and so forth. Estimate the 80/20 ratio as you toss all these healthful ingredients into a large pan and sauté them with a few teaspoons of olive oil, which also promotes bone health.

Replacement #2: Frozen “TV” Dinners

Replace these processed, pre-packaged dinners – often served in plastic that may contain BPA – are are full of chemical additives, excessive salt, and unhealthy ingredients like high fructose corn syrup and sugar with healthy, home-cooked meals. This does not mean you have to prepare a huge, multi-course dinner instead; you can replace frozen dinners with simple, delectable recipes like the Fettuccini Riviera or the Spinach Croquettes, both of which are featured in the Save Our Bones Recipe Sampler. Or whip up the Save Our Bones version of pizza!

To make this even more convenient, stock up on fresh or frozen veggies that you can keep on hand for these recipes. You can always freeze your own vegetables, too, if you find fresh veggies a better option. Here are some alkalizing veggies that do well frozen or fresh:

It’s a good idea to keep lots of alkalizing salad greens on hand, too. Keeping basics on hand is key to making these replacements effectively.

And remember, you can make some simple meals ahead and freeze them in individual portions in freezer-safe glass containers for extra convenience!

Replacement #3: Sports Drinks

If you drink sports drinks, replace them with refreshing and bone-healthy herbal teas. Commercial sports drinks are loaded with sugar, high-fructose corn syrup, artificial sweeteners, colors, flavors, and other toxic chemicals. Instead, go for bone-healthy lemonade or tasty herbal teas.

All herbs are alkalizing, so you can prepare delicious hot or iced herbal teas that are good for your bones. Here are some ideas:

  • Chamomile tea – in addition to having stress-relieving, sleep-promoting effects, chamomile tea helps build your bones. It is especially good when mixed with some unsweetened apple juice.
  • Peppermint, spearmint, or any other mint tea is wonderful hot or iced.
  • Lemon balm is very easy to grow (in fact, you’ll need to grow it in a container if you decide to grow it yourself, as it tends to take over!), and it makes a healthful, lemony tea that is great hot or iced.
  • Lemon grass and Lemon verbena also make lovely, lemony teas.
  • Bee Balm or Bergamot is an easy-to-grow herb in the mint family that blooms beautifully, and the leaves and stems make a refreshing tea that tastes like Earl Grey tea.

Remember to sweeten these teas with raw honey, stevia and not sugar!

Replacement #4: Candy and Commercial Snacks

Holidays and special occasions seem to bring out the candy-monster in many of us. Replace those sugar-heavy treats with fresh fruits and nuts. Choose fruits that are alkalizing and easy to eat out-of-hand, such as apples, red grapes, apricots, blackberries, cherries, pears, berries, and tangerines. Walnuts and almonds are a bone-healthy option for an easy and crunchy treat.

But when you really crave sweets (and who doesn’t now and then?), you can make some yummy, sweet indulgences right in your own home. Here’s one of my favorites sweet treats that’s also really easy to make:

“Undercover” Chocolate Fudge

8 Servings

Ingredients:

4 avocados 
1/4 cup pumpkin puree
1/3 cup almond butter
1/2 cup unsweetened cocoa powder, preferably organic and raw
1/2 cup fresh spinach (yes, you read that right!)
1 banana
1 teaspoon vanilla extract
1 teaspoon stevia, (you can adjust sweetness to taste)

Directions:

1. In a food processor or blender, blend all ingredients until smooth.
2. Pour into a freezer-safe dish and freeze for at least 5 hours.
3. Sprinkle with shredded coconut, slivered almonds, or your favorite topping.

As you can see, this alkalizing bone-healthy treat is made without any sugar, but calls for stevia instead.

Enjoy!

The Top 14 Things You’re Doing That Are Damaging Your Bones... And More!

  • Stop The Bone Thieves! report
  • Email course on how to prevent and reverse bone loss
  • Free vital osteoporosis news and updates.
Get It Free Now

Comments on this entry are closed.

  1. Anita Freeman

    I purchased the Osteoporosis Reversal Program about 5 years ago when I was diagnosed with Osteopenia. I implemented a few of the things but wasn’t motivated enough to stick with it. Now I have full-blown Osteoporosis with a T score of -3.1 in my spine. Needless to say, I’m very motivated now! I’m being very strict with my diet, taking supplements and exercising alot including weights. (But it’s only been a week) To keep myself from eating the wrong things, I’ll need help with meal planning. I like the idea of your book, “Bone Appetit” but wish it could be a hard copy and not a digital download. Any chance of it being available in the future?

    • Vivian Goldschmidt, MA

      That’s great that you’re motivated, Anita! Bone Appetit is only available as a digital item for now…but that actually makes things very handy. You can print out select recipes if you like, and you can print out the 30 Day Meal Planner that comes with it. 🙂

  2. Selma

    Thanks Vivian,

    I like the sandwich ideas best. Humus is another good thing to use in a sandwich. Another is green beans,with carrots & onions combined in a food processor.

    Selma

  3. shula

    Thanks for the spinach-chocolate recipe and the chamomile advise.

    Shula

  4. Joan

    Hi Vivian
    My question is a little different to the norm however I would like your views about this please.
    I have to have cataracts removed and the specialist wanted to put a dye in my eye to have a clearer picture because I have swelling in one eye
    I have heard that in a few cases the dye used can and has caused problems
    With your connections in the medical field have you any updates on the dyes used regarding their use please.
    Regards
    Joan

  5. Taz Hamer

    It is not a good idea to use olive oil when cooking as heat and light make it carcogenic. It would be more appropriate to use coconut oil.

    In your list of alternative healthy drinks you could add coconut water especially after exercising as it’s full of electrolytes and potassium with zero fat or cholesterol.

  6. Joni

    So glad that a friend shared your book with me after I was diagnosed with extremely high risk for fractures. I was re

  7. Dee

    Hi all, As usual a great column. However there are times when fast food is a must so then we can make wise choices.McDonalds has great Senior Coffee so my hubby and I go there. They have oatmeal, yogurt, apple slices and salads. Wendy’s has potatoes but be careful about toppings.

    • Vivian Goldschmidt, MA

      Agreed, Dee! The key is to make the healthiest choices you are able to in each situation. 🙂

  8. slow cookers

    I’ve read several good stuff here. Certainly worth bookmarking for revisiting. I surprise how a lot effort you put to make this kind of great informative website.

  9. MS. L. Carmel (LESLIE C.)

    Hi Everyone,

    I Think Derek O’Brien Owes Vivian Goldschmidt An Apology! What Do You All Think? Vivian Is A Wonderful Kindhearted Person, And Shouldn’t Be Talked About That Way!
    Please Give Me Your Thoughts On This. Will You? And I Thank You All Very Much, In Advance.

    ALL THE BEST TO ALL OF YOU,
    MS. L. CARMEL

  10. Eric Oklar

    Hi Vivian,et al:

    Regarding Slimtevia, I did not see any tab to check the ingredients
    in this product. Three pounds for $47.00 plus a book from Jim Healthy
    may or may not be a ‘good’ buy. But why hide things from us? This makes me suspect.

  11. angela

    i was just wondering whats your opinion on a six monthly injection known as “prolia” a friend has been prescribed it recently

  12. Cheryl

    Sorry to see the nastygram from Derek, when you do so much research and provide good information for many of us. That was undeserved.
    In your blog, you refer to freezing food in glass containers. Are there special glass containers made for freezing, and if so, who makes them? Is any kind of glass container safe in the freezer – no danger of cracking from the temperature?
    Thank you.

    • Vivian Goldschmidt, MA

      Hi Cheryl,
      Thank you for your support. 🙂 There are glass containers that are freezer-safe, made by Pyrex or similar companies. Also, glass canning jars are freezer-safe.

      I hope this helps! Have a great weekend.

  13. JO ANN

    I have been reading your topics for about a year now. I’ve really enjoyed them in every way about how to save our bones. As I have an on-going thing with my feet, toes, hands, etc. Thanks so, much for your information from time to time on different topics. KEEP UP THE GREAT WORK, VIVIAN

  14. Grace

    I always enjoy your articles. Not sure I am ready for Undercover Fudge just yet. (Smiles!)

  15. Diane

    Since the program is all about balance I still have pizza or ice cream occasionally but be sure to balance it with extra alkaline foods on that day. On a daily basis I always have some green tea (grew up with a British grandmother but switched to green from black), and a little dark chocolate for the antioxidants and magnesium but I have an almost completely alkaline lunch to make up for them. Also I found a lemonade in the cooler section of the grocery store by Newman’s Own that is partly sweetened (it’s the diet version) with stevia so I assume it is more alkaline than the regular which is nice because I don’t always have time to make my own and do get tired of water.

    • Vivian Goldschmidt, MA

      Yes, eating a pH-balanced diet is all about just that – balance. It isn’t all about deprivation at all! 🙂 It’s a matter of knowing when you’re indulging and balancing appropriately. Great job!

  16. Judy Gann

    Thank you for all your research and efforts to help us become and stay bone-healthy. I am one who was diagnosed with osteopena a couple of years ago. Through your program, I am now back in normal levels of bone density and mass. I am so thankful I found your program. Thank you again and again.

    • Vivian Goldschmidt, MA

      Wonderful news, Judy! I am so glad you shared it with the community. 🙂 I wish you continued health!

  17. Terry

    Thank you, Vivian, for sharing of information. I am always making new note to add to my ever growing list of what I should be careful of and what I can indulge in. I don’t have a concern with calories but I wonder if your research showed whether or not we could add fruit juice or honey to our existing supply of stevia that would make it more acceptable for baking? Again, thank you!! I sure appreciate your being there!

    • Terry

      Oh! And I tried your Banana and Peanut butter treat. First, I was really surprised, I didn’t think it was going to be that good and second, your right, it did take the place of a piece of cake!! Thanks :-)))

  18. Helen

    Thank you Vivian for the continuing helpful information that you provide for us.
    Regarding today’s e.mail I was a bit concerned about the alternative for sandwiches – your suggestion for stir-fry dishes is great but a bit difficult to take in a lunch box & could be hard for some people to make at breakfast time before they go to work? I would love to know of any ideas for alkalizing packed lunches?
    Thank you for all the support you give us – keep up the great work!

    • Linda

      An almond butter and honey sandwich keeps well when I need to pack a lunch.

    • Vivian Goldschmidt, MA

      I understand, Helen – many of us are on the go so much, and it can be hard to keep up the healthy habits when you have to pack lunches and such! But you are already on the right track – packing your own lunch is a good first step toward keeping up the healthy eating habits.

      Also, the Recipe Sampler in the Save Our Bones program has lots of take-along meal ideas, including bone-healthy sandwiches. 🙂

  19. Derek O'Brien

    By not responding to my offer to share some ideas with you, you have offended me and shown your arrogance and stupidity. For these reasons I am terminating my subscription.

    Your obsession with calcium, your paranoid rejection of the science of natural strontium, and your neglect of magnesium and potassium in bone restoration and maintenance, ignoring the real science, shows that your zeal is just a religious crusade, not a scientifically based program.

    You are a vain, stupid and dangerous woman.

    • Peggy

      To Derek,
      Goodby, good riddance and good luck – you’re going
      to need it.

    • Patricia

      At this point Derek, I can’t imagine anyone would be interested in anything that you have to offer. If this is how you address a stranger that is trying to make a difference we can do without your sharing of ideas. Start your own blog if it is that important to you but there is no need to insult this woman.

    • Coral

      Derek, you are a foolish man.
      You have not researched any of Vivian’s work.
      Of course Vivian talks about magnesium, potassium in bone restoration and maintenance. I avoid people like you who talk about something they know nothing about and to top it all, have not researched. The world is full of the likes of you nasty people who bombastic and arrogant.

    • Susan

      You sound a bit paranoid, Derek. You know, there’s doctors for that.

    • Terry

      You have apparently not read her book or any of her newsletters in the archives because she does address all of these issues. You don’t have to believe her….but she says very plainly what your goal should be for daily consumption of these daily nutrients. Before you quit, look again. Sincerely, Terry

    • Naomi Staten

      Before posting such nasty comments, you should at least bother to search this site. If you would have done that, you would have found this on magnesium: https://saveourbones.com/conservative-treatment-for-osteoporosis-magnificent-magnesium/
      Vivian writes about many other things, not only calcium. So I agree with Jim, go somewhere else to read about osteoporosis.

    • Jim

      Well I must be really dumb to have not spotted Vivian’s “paranoia” over the years.
      I think most sensible folks who have read her writings more thoroughly than you obviously have, would be inclined to wonder who this writer thinks he is to make such strong and potentially inflammatory assertions.
      If you don’t like it here, don’t come, and don’t sling unfounded and unnecessary mud.

  20. Nu Ly

    Thank you for your article, I am amazing you are easily to make all junk
    food replacement. And special for Slimtevia, when use it for sweet food,
    your blood sugar is not affected. Thank you very much.

  21. Trudy

    Hi all
    I am proud to say that at my age of 63 I have never eaten junk food ever!
    I grew up in Europe where even chips were considered ‘junk food’ in my days, rarely available anyway, and I was forbidden to eat them. Hence I never acquired the taste for junk food. I am lucky I always stayed slim and fit this way and got my bones ‘in order’ thanks to Vivian’s program!
    There is too much food, especially junk food, available these days. That’s why people and kids get fat/obese. I hardly can get my dress size (US size 0-2)any more in Australia for women my age, unless I go into the ‘miss shops’ where everything is far too short and hardly suitable.
    I hope for this ‘fast food culture’to change, but this might be utopia, unfortunately!

    • Vivian Goldschmidt, MA

      Trudy, that’s wonderful news! It’s great to know you haven’t developed a taste for junk foods. 🙂

Get Started With Your FREE
Natural Bone Building Kit.

Get a free copy of our ‘Stop The Bone Thieves’ eBook, exclusive content that you can’t find anywhere else, plus vital osteoporosis news and updates.

Get It Free