Did you ever stop to think how much food you end up throwing out because of poor meal planning? I know that when I did, I was stunned, and realized I must take immediate action.

Planning pH-balanced, healthy meals that are good for your bones is a lot easier than you might think. And when you put today’s 7 tips into action, you’ll not only have bone-healthy meals readily available, you’ll also end up saving money on your grocery bill.

The trick is to plan ahead so you’ll have everything you need and to reduce waste. Then you can use the extra savings to splurge on organic foods you might not currently buy because they’re more expensive than conventional (or anything else you might want but were hesitant to spend on it).

Plus with the 80% alkalizing, 20% acidifying nutritional plan, as described in the Osteoporosis Reversal Program, you’ll end up eating far less animal protein, which is typically the most expensive food.

So today I’m happy to share with you 7 simple tips I’ve been successfully applying.

Let’s get started!

1. Check your pantry, fridge and freezer before you go out shopping.

Have you ever bought a food item that you already have? Then you can’t use it all before it spoils. This is particularly annoying (and wasteful!) with produce like salad greens, for example, where you can’t freeze the extra. So before you head to the grocery store or farmers’ market, check out your pantry, fridge and freezer to make sure you don’t buy what you already have.

2. Fight impulse buying of unhealthy processed foods that might look attractive on the shelves. Of course you can splurge every once in a while (I know I do!).

Most grocery stores deliberately place processed foods in places where you’ll notice them most, and manufacturers make sure these unhealthy foods are wrapped in attractive packaging.

Of course, a packaged treat now and then is fine – just factor it in to your pH-balanced meals or snacks and add it to your list. That’s very different from impulse buying, though. Or, you can make your own delicious bone-healthy treats, as I do most of the time.

3. Stock up on foods you know you’ll use often.

To be able to put together pH-balanced meals in a jiffy, you’ll need to have key ingredients on hand. Check the list of Foundation Foods in the Osteoporosis Reversal Program, and stock up on foods that will form the “foundation” of many of your meals.

For example, when there is a sale on alkalizing frozen vegetables, buy extra so you can reach for them any time you want to whip up an alkalizing stir-fry, soup, or any delicious pH balanced vegetable-based recipe. And to make it even easier for you, the complete list of Foundation Foods is also included in Bone Appétit, the companion recipe book to the Osteoporosis Reversal Program.

I like to stock up on almond milk, raw nuts, and all sorts of alkalizing goodies.

4. Make smoothies with fruits and vegetables that may soon become overripe.

This helps prevent waste and makes for a delicious and nutritious smoothie. If you like, you can freeze the fruits to make an icy smoothie. I love to drink smoothies mixing polyphenol-rich fruits and veggies using my blender.

5. Try a little imagination when you plan your snacks.

Snacks have a reputation for being unhealthy, and for a good reason! Typical snack foods are almost always processed foods (as described in #2 above) loaded with bone-damaging sugar, High Fructose Corn Syrup, Monosodium Glutamate, and other toxic chemicals.

But healthy snacks can be beneficial. In fact, they’re great to help you balance your pH and provide you with a nutritional (and energy) boost throughout the day. You probably know this by now: t’s more economical to buy whole foods and make your own snacks.

My favorite bone-healthy snacks are really easy to prepare. In fact, sometimes I just grab an alkalizing fruit, some nuts, or eat a few sticks of celery and other vegetables with a delicious dip.

6. Eat Leftovers Or Freeze Them

Creative use of leftovers is key in reducing waste. Leftover cooked vegetables can be made into soup, for example, and with a few flavor changes and additions, they can be tossed in your favorite salads. Some leftovers can be made into snacks, such as wrapping leftover chicken salad into a lettuce leaf.

7. The Most Important Tip: Create A Shopping List

Never underestimate the importance of your shopping list! It keeps you “grounded” against temptations to buy impulsively (which saves you money and saves your bones!), plus it eliminates guesswork regarding how much and what kind of food you need.

Make your list each week as you plan out your pH-balanced meals.

See how easy it is? You just need to employ a few key tricks to keep it simple! And, as always, share your thoughts and ideas by leaving a comment below.

Till next time,

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25 comments. Leave Yours Now →
  1. Dot MCHAFFIE July 31, 2014, 9:43 am

    I ordered the Denercisie book. Please mail it to my physical address.

    • Customer Support July 31, 2014, 11:41 am

      Thank you for your order, Dot! Please check your inbox for an e-mail from us. 🙂

  2. joy markman March 18, 2014, 12:35 pm

    Hi Vivian, you recommended slimtevia to carry around – but is has fructose in it which I have been told that it is a carcenagenic. Would it not be better to use “sunnydew liquid stevia” from Dr. Chen’s company called sunrider. He uses 35mg stevia leaf extract, chrysanthemum flowers & water! How much purer can you get.

    How will I know if you answer my question?

  3. cindy March 14, 2014, 3:40 pm

    I have not be able to find Vegetarianbutter. Have tried 3 super markets and they have never heared of it. I am from B.C. Canada.

  4. Elef March 14, 2014, 6:49 am

    Dear Vivian, I am 72 years old an generally healthy person. For e years I follow your program an I eat (among others) a lot of nuts, almonds, almond milk, avocado and broccoli etc, but lately I became sick by shingles (Herpes Zoster) a virus. Searching in the Internet I found that all these foods help shingles to appear, as they are rich in an aminoxid named arginine. After four weeks with lots of pain and antivirus medicamments the shingles have desappear, but please Vivian tell me what to do: to continue eating those healthy alkalising foods? or to change my eating program?

    • WiselifeAlec March 24, 2014, 3:40 am

      This is just wrong. Arginine is a strong immune boosting and hormone regulating component of our diets. It itswlf is bundled as part of coded genes.

      What causes you to get this type of herpes can be three things : eating over 1500 kcal and more than 2 meals, fructose and not enough healthy fermented foods which make your immune and digestion work again, oh and eat happy lipids (liquid unsaturated oils like olive oil).

  5. Pearl March 13, 2014, 11:52 pm

    Thanks Vivian, thankfully I have never waisted food, i always eat any leftovers for lunch the next day, & i have always made a shopping list for shopping, guess you learn that quite young when your not well off.

  6. Gita March 13, 2014, 10:35 pm

    Dear Vivian , thanks for your great help to all of us dealing with osteoporosis . Would u please let me know how we can clean our liver with a natural stuff.

  7. janette lo March 13, 2014, 7:01 pm

    Can anyone tell me how severe my osteoporosis is I have a t scale of -3.4 my age is 58 and I weigh 56 k, 1.65 m tall and I have refused to take any drugs. My G.P is not very pleased with me and was unable to explain the t scale range,What does it go up to ?
    I have been following the Save Our Bones programme for nearly a year and hope to see an improvement when i next go for a bone scan.
    kind regards
    janette Uk London

  8. Rosalie March 13, 2014, 6:38 pm

    As a former, long time Boniva user – my sincere thanks for a common sense, healthy option to help us Save Our Bones.

    I live alone and for a long time have made a morning smoothie using some fruit plus powders (greens, protein, Vit C, turmeric. . . ) and seeds (flax, hemp, chia, sesame . . . ) Recently I started adding more fresh (or frozen) fruit and some fresh vegetables. As a shopper with good intentions, I was throwing away a lot of the vegetables I now eat. Vegetables I couldn’t imagine in a smoothie ( tomatoes, celery, cucumbers, kale, salad greens, avocado, and cauliflower) now go in and I don’t throw anything away. I use a straw and am always surprised at how easy and satisfying it is to drink while I read the morning papers. I am not a vegetable eater and it took great effort to eat many of the vegetables I now consume every day. This may not appeal to others but for me it is a win, win situation. No more guilt and later in the day I can eat the alkalizing foods I really like and once in a while a treat if it sounds good. I have cut back on coffee but still have my morning cup..

  9. Leslie (Ms. L. Carmel) March 13, 2014, 5:24 pm

    Hi! Vivian,

    Thank You Very Much, In Advance, For The Very Good Advice On Planning Bone Building Meals That Save Time And Money.

    And As Always – Take Care And Stay Well.


  10. Marilyn March 13, 2014, 2:31 pm

    Vivian, Thank you for your program! In the near future I will tell you if it is working for me or not. I have osteoporosis and I am trying very hard to follow your book. In your new cookbook, you use vegetarian butter or spread. Could you please tell me what brand or does it have a different name. I have not been able to fine it in the grocery store I shop at. Thank you so much for your help.

    • Vivian Goldschmidt, MA March 13, 2014, 4:12 pm

      Marilyn, vegetarian “butter” typically comes in containers or tubs rather than sticks, and it’s usually found alongside the margarine and dairy butter. 🙂 Vegetarian spread consists of oils that are non-hydrogenated but solidified to create a butter-like spread. I hope this helps answer your question!

      • Connie March 14, 2014, 3:15 pm

        Yes, Vivian, I agree with Marilyn, this vegetarian butter, what brand is it? Or what is the name on the label of this tub container. I buy the Smart Balance in the tub. Is this one of those what you are talking about. WE would appreciate an answer. Thank you very much.


  11. Mary Sapp March 13, 2014, 2:14 pm

    I commend Dr. Goldschmidt for her efforts to spread the truth about osteoporosis etc.
    Too often we go to doctors who simply recommend or prescribe the popular pills.
    Without your help I might still be on Boniva or taken Prolia shots. thank you.

  12. Clara Mae Watrous March 13, 2014, 2:11 pm

    The thing most needed are menus, rather than wondering if one has a balanced diet.

  13. Silvia March 13, 2014, 1:04 pm

    Thanks Vivian for reminding us ways to save our bones and save money! I sent this to all my friends and to family also 🙂

  14. Jean March 13, 2014, 10:10 am

    The seven tips given surprised me a bit, because I thought everybody already used them; I certainly do, and can’t remember when I didn’t. I’ve never had money to burn, and I felt these are just plain budget friendly tips; a no-brainer! However, tip no. 4 is useless to me, because I just don’t enjoy smoothies, but I’m sure a lot of people like them.

    • Vivian Goldschmidt, MA March 13, 2014, 12:55 pm

      Jean, I’m so glad you’re already putting these tips into action 🙂 And here’s another idea for you to use fruits that might soon get overripe: you can toss them into your favorite salads. Enjoy!

  15. Linda K. Showers March 13, 2014, 9:58 am

    The survey popped up from Survey Monkey, and my biggest question is how NSAID’s effect bone building. In particular, Naproxen, Acetaminophen, and Ibuprofen, I am just wondering how it might interfere with bone building. Thanks!

    • Shirley March 13, 2014, 12:09 pm

      My question too! I’m 66, was diagnosed with osteoporosis AFTER a hard fall and a shattered L3 vertebrae. A subsequent compression fracture of T12 occurred as a result of a hard sneeze! I’ve refused osteo drugs, but do take tylenol when needed for pain. Exercise is difficult, but I’m trying to follow the dietary recommendation of Save Our Bones. What about tylenol?

  16. Betty March 13, 2014, 9:39 am

    I always make a list unless just shopping for a few things.
    Also I would like to know if Survey Monkey was authorized by SOB to conduct a survey in this latest transmission. I filled it in thinking it was legitimate and had questions afterwards. Did it appear for everyone?

    • Julie March 13, 2014, 1:49 pm

      Hi Betty, the survey appeared for me too. I filled it out. I hope it’s legit.

  17. Julie March 13, 2014, 8:18 am

    I love these ideas! Will start using a shopping list from now on. Thanks Vivian for all the useful tips to build our bones!

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