Sometimes I feel a bit of a slump in the afternoons, even if I’ve gotten plenty of sleep. It’s tempting to turn to something sugary or full of caffeine (like one of those decadent coffee drinks).
But I’d rather do something healthy and good for my bones while getting an energy boost. With a little planning ahead, that’s absolutely possible, and today, I am going to show you how.
In today’s post I share five energy-boosting snacks full of bone-healthy nutrients, so you can get an afternoon (or anytime) pick-me-up without compromising your bones.
Let’s get started on these delicious snacks!
What’s In An Energizing, Bone-Building Snack?
You’ll see why these are the perfect pick-me-ups. Unlike coffee or candy, they are protein-rich and full of immune-boosting, bone-rejuvenating Vitamin C. They are chock-full of delicious Foundation Foods, and provide lots of nutrients that are proven to build younger, stronger bones.
Unlike coffee, these snacks will give you long-lasting energy and are pH-balanced or 100% alkalizing (coffee is acidifying, and even more so with milk, cream, flavor syrup, and sugar added).
The key is to have the ingredients on hand ahead of time (or have the snack already made) before the afternoon slump hits.
Here are five delectable snacks to give you the boost you need while nourishing your bones.
1. Plain Yogurt Topped With Sunflower Seeds, Pumpkin Seeds And Grated Dark Chocolate
The versatility of plain yogurt is vast. (You can even strain out the whey and make “cheese”!) The probiotics and fermentation process make this dairy product alkalizing and excellent for your bones, and it’s a wonderful way to boost immunity and guard against flu.
Sunflower seeds are healthy “brain food” that contain Vitamin E, healthy fats, and protein. Vitamin E doubles as an antioxidant in the body, and relieves inflammation. This amazing vitamin even guards against Alzheimer’s disease. No wonder it energizes you!
Pumpkin seeds (also known as pepitas) are a rich source of magnesium, the crucial bone-building mineral that is so often ignored by mainstream medicine with regard to osteoporosis. They also contain trace minerals manganese, copper, and zinc – a vital trio that work to synthesize the crucial antioxidant, Superoxide Dismutase.
Shavings of dark chocolate make a very tasty topping for plain yogurt. With its high antioxidant content and trace mineral trio (manganese, copper, and zinc again), dark chocolate is an excellent bone builder, even though it is acidifying.
2. Whey Protein Smoothie: Add Your Favorite Alkalizing Fruits And Vegetables
If you have ever seen the liquid on top of plain yogurt, then you’ve seen whey. It’s full of a bone-healthy nutrient called lactoferrin, and is another example of an alkalizing dairy product that is good for your bones.
For this snack, you’ll need whey protein powder in your favorite flavor (personally, I like vanilla). To make a smoothie, simply add a few scoops of whey protein powder to about a cup of the milk substitute, such as almond milk. Add some of your favorite fruits or veggies and whirl it in the blender.
Strawberries, bananas, carrots, mangoes, and melons are just a few suggestions.
3. Fruit And Nuts
Choose any alkalizing fruit and top with walnuts or almonds. Most fruits are alkalizing – some exceptions are cranberries and blueberries. For a complete list of alkalizing and acidifying fruits, refer to the complete food chart in Chapter 9 of the Osteoporosis Reversal Program.
Fresh fruit, of course, is full of nutrients and fiber. Walnuts are acidifying, but excellent for bone health; combined with alkalizing fruit, you have a pH-balanced, energy-boosting snack. They are rich in Omega-3 fatty acids, which actually increase calcium absorption and enhance collagen production. In addition, Omega-3 fatty acids boost osteoblast activity.
Almonds are one of the few alkalizing nuts. They are rich in calcium and magnesium, which are very important for bone health. They also contain zinc, boron, copper, and silicon. For topping fruit, I prefer raw almonds that are slivered or sliced.
4. Citrus Dip With Celery Sticks (Recipe below)
This salsa-like dip is wonderful with bone-building celery sticks. It’s also excellent with DIY bone-healthy chips (#5 below).
Celery is a rather humble vegetable that often gets overlooked. But it’s very alkalizing and full of Foundation Supplements that build younger bones, like Vitamin K, calcium, Vitamin C, folate, Vitamins B2 and B5, and magnesium.
Citrus fruits seem like they would be acidifying, but their effect on the body is actually alkalizing. Grapefruit has been shown to increase bone density, and red grapefruit is rich in bone-building lycopene.
Oranges contain flavonoids that account for their beautiful orange color. In addition to keeping inflammation under control, flavonoids act as antioxidants in the body, protecting your bones from oxidative damage.
Red, round, alkalizing tomatoes contain lycopene, another plant pigment and antioxidant that is found not only in tomatoes, but also in red fruits like watermelon and grapefruit.
Here is how to make this bone-rejuvenating dip.
- 1 pink grapefruit, sectioned and chopped
- 1 orange, sectioned and chopped
- 1 medium tomato, chopped
- 1 cup bell pepper, diced
- 1 jalapeño pepper, seeded and minced
- 3 tbsp. chopped red onion
- Fresh minced cilantro or parsley, to taste
In a large bowl, mix all the ingredients. Refrigerate until ready to serve. Drain juices before serving.
5. DIY Sweet Potato And Beet Chips
These are a delicious chip option that is excellent for building youthful bones and getting an energy boost. And they are much healthier than store-bought chips.
In contrast to acidifying white potatoes, sweet potatoes are alkalizing. Their orange color comes from beta-carotene, which is converted into Vitamin A in the body. In addition to being rich in antioxidants, sweet potatoes contain Foundation Supplements like Vitamin C, copper, magnesium, and B6.
Fresh beets are sometimes overlooked in favor of the sweetened, pickled variety in a jar. But fresh beets are excellent for bones, and they even reduce stress, thanks to a plant compound called uridine. Their rich, red pigmentation is due to another plant chemical called betalains, which play a role in an important detoxifying enzyme process.
DIY Sweet Potato And Beet Chips
- 5 medium beets, peeled
- 1 tablespoon extra-virgin olive oil
- 1 large sweet potato, peeled
- 1 tablespoon extra-virgin olive oil, divided
- 2 teaspoons sea salt (optional or adjust to taste)
- Preheat oven to 350°. Slice beets to 1/16-inch thickness and toss slices in half the oil. (Note: you might want to wear gloves since beet juice stains your skin.)
- Arrange in a single layer on two large pans and bake for 25 minutes, or until chips are dried.
- Remove from pans to cool and repeat with sweet potato and the rest of the olive oil. Sprinkle with salt if desired.
Snacking Is A Healthy Part Of Building Younger Bones
If you have the Densercise™ Epidensity Training System, then you know it comes with a free bonus: the Densercise Eating Guide. What you eat affects how your body responds to exercise. For example, many foods in the Eating Guide are high in antioxidants, because your body produces more free radicals as a byproduct of exercise.
Bone Appétit, the Save Our Bones recipe book, also comes with two bonuses that consider the importance of snacks: The 30 Day Meal Planner and Blender Magic. The Planner includes two snacks each day – one that’s 100% alkalizing and one that’s pH-balanced.
Blender Magic is one of my favorite additions to the Bone Appétit collection. Blended foods can make excellent afternoon pick-me-ups, and you can prepare them in minutes in your blender. Sweet or savory, your blender can whip up something highly nutritious in a very short amount of time.
Snacking on nutritious Foundation Foods is a bone-healthy habit. As you explore the various materials and products we offer here at Save Our Bones, you’ll be amazed at the variety of foods that build your bones, and how snacking is a big part of bone nutrition…and the foods are all so delicious!
Till next time,