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 of four 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, but it’s also 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 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 also freeze your own vegetables if you find fresh veggies a better option. Here are some alkalizing veggies that do well frozen or fresh:
- Bell peppers
- Green peas
- Sweet potatoes
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 effective.
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, or a little bit of stevia, and not with 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 is one of my favorite sweet treats that's also really easy to make:
“Undercover” Chocolate Fudge
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 teaspoon vanilla extract
1 teaspoon stevia, (you can adjust sweetness to taste)
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.
Enjoy this treat and if you'd like more bone-healthy desserts, check out Bone Appetit, the Save Institute's recipe book. With over 200 delectable recipes for breakfast, lunch, dinner, and snacks, you'll love Country Peach Cake, Nutty Brownie Cake, Raisin Oatmeal Muffins, and many, many more treats!
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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?
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.
Thanks for the spinach-chocolate recipe and the chamomile advise.
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.
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.
Thank you for sharing the importance of not heating olive oil !! I see a lot of healthy so-called recipes that heat olive oil!!! 👍❤️😁
So glad that a friend shared your book with me after I was diagnosed with extremely high risk for fractures. I was re
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.
Agreed, Dee! The key is to make the healthiest choices you are able to in each situation. 🙂
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.
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
i was just wondering whats your opinion on a six monthly injection known as “prolia” a friend has been prescribed it recently
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 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.
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
I always enjoy your articles. Not sure I am ready for Undercover Fudge just yet. (Smiles!)
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.
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!
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.
Wonderful news, Judy! I am so glad you shared it with the community. 🙂 I wish you continued health!
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!
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 :-)))
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!
Helen, I’ve been taking lunch to work for decades and it’s never been sandwiches! Here are some ideas I enjoy. I steam extra veg for supper the night before and chop these up with some fresh salad bits like tomatoes, cucumber and olives, dress with olive oil and balsamic vinegar and a sprinkle of pumpkin seeds or sunflower seeds. A boiled egg in it’s shell to add to the salad at lunchtime is another protein option or a sprinkle of feta. I also puree a variety of veg with different herbs and spices and take in a pot with some raw veg sticks like carrot and celery and some oat cakes to dip and spread. A frittata is also a great way to pack in a load of veg into a slice that’s easy to transport and eat with a fork. My daughter makes this with chick pea flour as an alternative to egg. Another ‘finger food’ option is veg pancakes. Coarse grate carrot, potato, celeriac or any other root veg you like and mix into a batter made from chickpea flour and natural yoghurt, then bake spoonfuls on a flat sheet greased with a dab of coconut oil in the oven, they make yummy crispy little pancakes that you can sandwich together with some hummus, or eat as is. Fresh spinach or chard shredded fine and mixed with the batter also works well. They freeze well too so bulk baking is an option. I try to chop and prepare food enough at home so it’s easy to eat with just a fork. My top tip for lettuce is to put it in the box of salad on top of everything else AFTER you’ve added the dressing! This way it stays crisp and fresh and doesn’t get slimy and unpleasant from soaking for the morning in the dressing! Finally, I’ve invested in a small food flask and in the winter months I keep portions of meat stock in the freezer and combine one of these with some of my extra night before steamed veggies and maybe a few beans or pulses to make a hearty ‘soup’. I find that by preparing some of my lunch for the next day whilst I’m cooking another meal helps to save time with food prep. For me, finding a routine that works has been key to being successful with taking home prepared foods. Hope this gives you some ideas!
An almond butter and honey sandwich keeps well when I need to pack a lunch.
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. 🙂
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.
Goodby, good riddance and good luck – you’re going
to need it.
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.
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.
You sound a bit paranoid, Derek. You know, there’s doctors for that.
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
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.
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.
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.
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!
Trudy, that’s wonderful news! It’s great to know you haven’t developed a taste for junk foods. 🙂
It would be helpful if there was acknowledgement of all the many
benefits of a plant based healthy vegan diet. Much of the thinking and recipes
are meat, dairy, perhaps eggs. Many health care professionals including some wise doctors and much research shows how healthy a vegan plant based diet can be. As in any diet you have to make sure you are getting via food along with some supplements to stay healthy. Eating meat, dairy, eggs can cause many health issues and isn’t good for the planet let alone the poor animals. While I appreciate much of the thought on various subjects in your programs the diet aspect needs revamping. Yes our bones do need certain minerals as well as research shows. I respect whatever a person wishes to do. Looking at up to date research is very valuable along with compassionate eating for our health Thanks.