A Day In The Life #2: A Bone-Smart Snack Experiment - Save Our Bones

I was totally unprepared for this sudden attack. But fortunately, using the few items I scraped together and with a dose of creativity, I ended up managing pretty well.

Don’t worry. I was stricken with nothing more than a “Snack Attack”, and the end result of this whimsical taste adventure turned out to be a delicious discovery. I’ll explain.

The day started off like any other typical Monday, with lots to catch up with after the weekend. I got up early and tried to cram as much work as possible before my lunch appointment with Vicky, a Biology college professor and good friend of mine. She’s been teaching Biology for many years at FIU, and every once in a while we get together. This past Monday it was lunch at a Miami coffee shop near the university.

There was plenty of traffic on the way back… Miami highways are always crowded… but soon enough, I was back at my desk. The afternoon flew by, and before I knew it, it was time for dinner. My fridge was not well stocked, to say the least, so I ended up having the previous night’s leftovers. Not very exciting.

A couple of hours after dinner, it happened. I had a craving for something sweet; something different from the usual… and definitely not fruits. I had eaten a good amount of fruits already. So I opened my pantry doors and got really discouraged. Nothing! There were no snacks, and granola was not an option.

What could I do? I had no choice but to get creative and use my imagination to concoct an alkalizing snack. Then I remembered that there were unsalted walnuts, almonds, sesame and pumpkin seeds in the fridge. I found a container of honey, a pouch of raw organic chocolate powder, and some raisins. Bingo!

I rolled up my sleeves and started my culinary “experiment”, and let me tell you, it turned out to be one of the best bone-healthy alkalizing snacks ever. If you are following the Osteoporosis Reversal Program, I’m sure you’ll appreciate the large number of Foundation Foods in this scrumptious snack. Plus you also know that even though chocolate is acidifying, it is loaded with bone-building polyphenols.

And now, I’m happy to share the recipe with you, so you can prepare some ahead of your late night “Snack Attack”.

Heavenly Crunch Munch

1 Serving


2 tablespoons almonds, chopped or whole
1 tablespoon walnuts, chopped or whole
1 tablespoon sesame seeds
1 tablespoon pumpkin seeds
1 tablespoon raisins
1 tablespoon honey (adjust to taste)
1 teaspoon cacao (chocolate) powder


In bowl, mix all ingredients till nuts and seeds are well coated with honey and cacao powder.

Note: You can use unsalted or salted, raw or roasted nuts and seeds.

In good health,

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Comments on this article are closed.

  1. Sharon

    Here’s a super-healthy snack that makes a great hors d’oeuvre, as well.
    Slice raw zucchini into 1/8 to 1/4-inch slices.
    Spread with almond butter (unsalted).

    • Vivian Goldschmidt, MA

      That sounds great, Sharon!

  2. Darlene

    Last week I went to my doctor He wanted me to take a bone density test. I took it and nurse called me back to say I have osteopena and told me to take Evista I searched online to read about it and I wont take because of all the side effects. I then called my doctor to tell him I didnt want to take medicine, he wont even talk to me about itand They didnt give me my score on the bone density test. I have read up on your articles and very much appreciate your info I find it very encouraging and very healthy. I just know that I dont want to start taking all that medicine have starting vitamin regimint and fruits and veggies. I am 56 but very healthy & active. Thanks

  3. vivian

    Speaking of snacks. When I was a Message Therapy student I discovered , Kirkland,”Wholesome Fruit & Nuts” frm Costco and added pumpkin seeds.It has only 11g sugars and a total of 8g fat 0 trns fat and 0 chlstl.
    It tastes great!

  4. Buki Cohen

    Hello Vivian.
    Thank you so much for all the information on your site & newsletters.
    I am a male,nearly 50 years old,and was diagnosed with Osteoperosis in July 09.
    I was always fit,and and nutrition has always taken an important role in my life style.
    Of course I did not listen to my Dr.and did not go on Osteoperosis drugs.
    What I did do, was try and figure out what went wrong and where lies the cause.
    I saw several specialists.
    I started consuming apropriate suplements,and putting more accent on bone building nutrients.
    It is only now in April 2011 that I have realised something about my condition that I feel should be presented in this forum,as it may benefit some.
    What I discovered in a stool and saliva test,is that my stomach acid is very low,I have a certain parasite,and my DHEA & Cortisol levels are quite low,and my estrogen levels are high which act against me as well.
    In simple terms : for what appears to be most of my life,I have NOT been digesting food properly,hence regardless of the nutritional and life style regeme I conducted,I was not absorbing the essential vitamins and minerals my body needed.
    This I feel explains my ongoing bloatedness,chronic heal spur for ten years,heart palpatations (sinus baricardia)sternum fracture,various injuries that I would not heal from easily and my Osteoperosis.
    I feel this is important,as one really needs to check first if there is an underlying cause,
    as well as follow a bone building regime.

    Thank You

    Buki Cohen

  5. Heather

    After being on Actonel for 10 years, I have stopped and need all the diet help I can find. Where can I buy your book. Help please. Heather

  6. Heather

    Please Vivian help me buy this book. I went to LA last month and couldn’t find it in the book stores. I live in Australia. Regards, Heather

  7. Irma

    Vivian; this is the kind of recipe I love: simple, delicious and healthy.
    Also, I have a tip I like to share: I am vegeterian and I found ALMOND MEAL al Trader’s Joe Store; which I mix with beans or with sardines mixed with muhsrooms, green peas and red pepper.

  8. Lynn

    I love the Heavenly crunch munch recipe.Instead of the honey I used maple syrup and instead of the cacao I used caronb powder. I made it for a group of friends and they devoured it!!! Thanks for the good and healthy recipes and for all the important info you pass on to us.


  9. slavica

    Hi Vivian,

    I like your recepie and I am very excited to read your e mails,my mothers bone density test is already better,

    With thanks Slavica

    • Vivian Goldschmidt, MA

      I’m so glad to hear that your mother’s bone health is improving, Slavica! 🙂

  10. Betty

    This sounds good and I will try it. My husband and I are always looking for healthy snacks. the comments from others were good too. I liked the idea of making it into squares.

  11. Nu Ly

    Thank you Vivian. It sounds yummy! but I seldom
    eat the sweet snacks.

  12. Veronica

    Thank you very much, Vivian. I have most of the ingredients already!

  13. carole

    cant wait to try it,great recipe from your store cupboard .carole

  14. Marilyn

    I’m intrigued with your Heavenly Crunch Munch recipe, but is it possible that I could substitute dried cranberries for the raisins and get the same nutritional value?

  15. lorraine


    Added the banana as well. DELICIOUS!!


  16. susan capin

    Sounds delicious, Vivian. Thank You. I will
    eliminate the raisins as I have acid reflux.
    Thanks for all of your research and advice.

  17. Leslie Devol

    Hi….I have osteoporosis (according to the powers that be) well anyway I was told this past week by an endro..medical dr..that my pth was 39..he wanted it at 30 or below and I am spilling calcium in my urine after a 24 hours urine test….anyway…he wanted to put me on a water pill and then fosamax…I know that is poison…he never asked me anything about my health or if I was pre or post menopausal…etc…I am 57…work out, 5,6 days a week, vegan, weight is fine etc….he just threw poison drugs at me…and I studied both …give me a break not to mention the 39 is well within the range….I have had it…he said it all comes down to our pth…what do you all think?

  18. LESLIE

    Hi! Vivian,


    LOVE, MS. L.

  19. mary ball

    Thanks again Vivian for this lovely recipe and as the lady suggested – adding a banana makes it even better.

  20. Sandra

    Vivian, I am one of your subscribers. I wonder why you do not suggest that we soak unsaled raw nuts or seeds first (not wise to combine nuts and seeds) for better nutrients and enzymes before mixing with the other items in the recipe.

  21. J

    Thank y ou for your suggestion.

    Can you comment to me personally about losing height. I have lost quite a bit and am in shock.

    Appreciate your suggestions. J

  22. Cynthia Kuehn

    Vivian, another great snack! I do not know where to buy the CACAO chocolate powder. I will look or see if I can find it on the internet. Thank you.

    • Vivian Goldschmidt, MA

      Cynthia, the cacao I buy is on the above blog post. Click on the line where it says “Navitas Naturals Organic Cacao…” and you’ll see that it’ll take you to a separate page.

  23. Nancy

    Your Heavenly Crunch Munch contains ingredients, such as honey, walnuts and cocoa powder, which I have read from other sources are acid-creating foods. This is just one of the many examples of conflicting information that I have found in researching how to obtain optimum bone health.


    • Vivian Goldschmidt, MA

      Nancy, in the Osteoporosis Reversal Program walnuts and cocoa (chocolate as well) are listed as acidifying foods, but they both have healthy nutrients. Remember that there’s no need to eat 100% alkalizing meals. This snack has the desirable bone-smart balance!

  24. Ruth Pearson

    Each morning I am taking l tablsoon of honey with 1/2 tespoonful of cinnamon.
    Will this harm my bones?

    • Vivian Goldschmidt, MA

      Not at all. In fact, cinnamon is a healthy spice.

  25. Cora

    The ingredients are good but I would add a mashed banana and then freeze it all until hard then cut into squares and store in a container in the freezer. FUDGE!!!!

    • Vivian Goldschmidt, MA

      Sounds yummy!

  26. Joyce I, Muncey

    Thanks Vivian, Sounds like a good idea & tasty to.
    Look forward to making your Heavenly crunch munch.
    Bless you.
    Regards Joyce

  27. Marysia Dunlop

    Hello Vivian 🙂

    Thank you for the email today and the scrumptious recipe. Will give it a try.

    Thank you and your colleagues too for all of your hard work. Take care of yourselves and each other.

    Marysia 🙂

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