Eat This Nut, Build Your Bones - Save Our Bones

If you have the Osteoporosis Reversal Program, you may have noticed that I list walnuts (along with most other nuts) as an acidifying food. So why am I recommending walnuts? While it's true that walnuts are acidifying, it's also true that they contain many bone-healthy nutrients.

And here's another surprise; so do many other acidifying foods. When you embark on the Osteoporosis Reversal Program, it's easy to start thinking that all acidifying foods are “evil,” but that's not so. The important thing is to make the best choices with both alkalizing and acidifying foods and to eat them in the proper proportions – not to eliminate acidifying foods altogether.

Let's proceed with…

A Bit of Walnut Trivia

Did you know that the ancient Romans believed that the gods dined on walnuts? The Latin term for walnut is Juglan regia, which means “regal nut of Jupiter.” Clearly (and rightly so), the Romans thought highly of this powerful nut.

Maybe they intuited what we now know to be scientific fact: that walnuts are a nutrient powerhouse. A quarter of a cup of walnuts yields over 2.25 grams of omega-3 fatty acids, almost 95% of the recommended daily value. In comparison, four ounces of salmon, which is often touted as (and is!) one of the best omega-3 sources, gives you just over 85%.

In the past few years, there's been a lot of news about the benefits of essential fatty acids (EFAs) for their anti-inflammatory effects. EFAs are also known to be important for cardiovascular health, cognitive functions, healthy skin and hair, blood pressure, adrenal and thyroid activity, and even blood clotting.

Essential Fatty Acids are Essential for Your Bone Health

But not much has been written about EFA's and particularly omega-3 fatty acids in terms of bone health.

So I dug out a study demonstrating that EFA omega-3 increases calcium absorption, reduces urinary calcium excretion, increases calcium deposition in bone, and improves bone strength by enhancing collagen synthesis.1 And a controlled study using walnuts and flax showed that omega-3's inhibited osteoclast activity and enhanced osteoblast activity.2 Osteoclasts are the cells that resorb bone; osteoblasts are the cells that assist with bone formation.

In Other Bone Health News…

Walnuts are also an excellent source of the following Foundation Supplements: boron, copper, and manganese. We need only minute amounts of these all too often-ignored trace minerals, but lacking them can have significant effects.

Boron is involved in bone metabolism and Vitamin D activity as it reduces the amount of urinary calcium and magnesium excretion. Copper, because it is active in an enzyme that produces connective tissue proteins – collagen and elastin – plays an important role in the development and maintenance of blood vessels, skin, bone, and joints. And manganese is necessary for the synthesis of connective tissue in cartilage and bone.

Buy Only the Best Walnuts…

Here are a few tips for buying and storing walnuts:

  • A good walnut has a “heavy” feel.
  • Look for nuts without cracked or pierced shells.
  • Avoid nuts with stains, as that can indicate mold growth.
  • For the freshest nuts, don't crack them until shortly prior to use.
  • If you do buy shelled walnuts in bulk, make sure you get them from a covered bin. Also, check with the store to make sure they turnover the stock frequently enough to ensure freshness.
  • Examine shelled nuts and try to avoid those that look shriveled or rubbery.
  • Store shelled walnuts in an airtight container, preferably in the refrigerator, where they'll stay fresh for up to six months; in the freezer, they'll be good for up to a year.

But… I'm Allergic to Nuts!

Here's my simple answer to that: Don't eat them. When I talk about the benefits of a particular food, I'm not telling you that you must eat that food to improve your bone health. If you are allergic to nuts (or even if you just don't like them), you can make other choices.

It's much more important to eat a varied diet than to focus on any specific food. Walnuts are one good source of EFA omega-3's. There are many others, including flax seeds and deep water fish like salmon and sardines.

One of the fantastic benefits of the Osteoporosis Reversal Program, and what makes it so easy to follow, is its great flexibility. You can choose from an abundant variety of delicious foods to get the nutrients you need for your bone health.

You Don't Have to Go Nuts…

As incredible as it may sound, you can increase your blood levels of omega-3 with just four walnuts a day.3 So a little of this bone healthy but acidifying food goes a long way!

And there are so many ways to enjoy them.

  • Add a few chopped walnuts to your morning cereal.
  • Sprinkle chopped walnuts on your salads.
  • Bring out the flavor of walnuts by toasting in a 160-170 degree oven for about 15 minutes (higher temperatures can destroy the omega-3's). If you're going to chop them, toast before chopping.
  • Add chopped or ground walnuts to muffin, cake or pancake mixes.
  • Use ground walnuts to add texture to your pasta sauce.
  • For a fantastic dip, puree walnuts in your food processor with lentils or black beans, adding your choice of herbs and spices as you process the mixture, and just enough olive or flax oil to achieve the consistency you want.

And for the ultimate in walnut enjoyment, here's…

Vivian's Famous One-Bowl Gluten-Free Banana Cake

12 + Servings


2 cups almond flour
 (or 2/3 cup coconut flour)
2 eggs

1 tablespoon ghee

¼ cup applesauce

1 teaspoon vanilla extract

2 ½ teaspoons baking powder

½ teaspoon baking soda

½ teaspoon stevia or monk fruit sweetener (adjust to taste)
6 ripe mashed bananas
½ cup almond milk

1 cup chopped walnuts

¼ cup dark unsweetened chocolate chips (optional)


1. Preheat oven to 350˚ F.

2. Mix all ingredients in a large bowl until smooth.

3. Pour into a lightly greased baking pan.
4. Bake for 30 to 40 minutes or until fork comes
out clean.



1 Kruger M., Horrobin D. “Calcium metabolism, osteoporosis and essential fatty acids: A review”. Progress in Lipid Research. Volume 36. September 1997.

2 Griel A., Kris-Etherton P. et al. ”An increase in dietary n-3 fatty acids decreases a marker of bone resorption in humans”. Nutrition Journal. January 2007.
3 Marangoni F., Colombo C. et al. “Levels of the n-3 fatty acid eicosapentaenoic acid in addition to those of alpha linolenic acid are significantly raised in blood lipids by the intake of four walnuts a day in humans”. Nutrition, Metabolism and Cardiovascular Diseases. September 2006.

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Comments on this article are closed.

  1. Thom Osborn

    Thank you so much for all your clear advice. Three questions. One: I very much like almond butter (of course organic, like everything I buy, though don’t fuss too much when out with friends!) – I eat it with fruit, sweet peppers, raw broccoli, onion, anything it tastes good with. So, question 1: can one eat too much almond butter? Two: I have just about stopped eating wheat products – I eat spelt bread and pasta, and breakfast porridge made with spelt, buckwheat and millet flakes (sometimes oat-cream with pineapple, delicious). So question 2 and 2a about grains: is there anything of value in oats which I should still include; and can one overdo the spelt? Three: I have read that spices, chilli, cayenne and ginger, just about anything tasting sharp eg watercress, radish, act against cancer cells, promoting apoptosis, hindering angiogenesis. So question 3: any problems with spices? (I have a cancer-problem, don’t want to broadcast it to the world!)

    • Mer

      Oats have phytic acid. Phytic acid is a mineral blocker and enzyme inhibitor. To take care of your teeth and reverse cavities tread carefully with beans, nuts, soy and grains. Sprouting these will kill off the phytic acid.

    • Vivian Goldschmidt, MA

      Hi Thom,
      Almond butter is alkalizing and so is spelt, but I supposed one could “overdo” any food! Variety is important. Oats are acidifying, but like all acid-forming foods, they are not off-limits on the Program. I have not researched the role of spices with regard to cancer, but I can tell you that many spices (including ginger and cloves) are excellent for your bone health. Radishes are also very bone-healthy! I suggest you read more at the following links:

      • Thom Osborn

        Thank you for reply and links. What’s so wonderful about many foods healthy in one aspect is that one food will contain substances and elements which are healthy in several different ways – and taste so interesting too! As to the anti-cancer effect of spicy foods, this is still mainly in quite an early stage such as cell-cultures – but we all know (even non-experts like myself) how long research takes. Keep going! Your hard work much appreciated.

        • Vivian Goldschmidt, MA

          You are welcome, Thom. I think it’s no accident that the foods with the most interesting and complex flavors offer so many health benefits!

  2. Josephine Raj

    It’s nice reading all your comments on the Nuts!! I regularly eat Almonds, walnuts,cashews.they are so irresistible, but i realized that I do have other health concerns so i try to eat portion sizes.
    I am now balancing the food with alkalizing & acidifying food.Your book is easy to read & understand.
    Thank you for all this info.

  3. Sandra Beaver

    What are your thoughts on the supplement
    “Bone Up” Thanks for your imput
    Sandra Beaver

  4. Lita Newdick

    Hi. I am an eighty-one year old woman (but docs say I’m like sixty-five) who was taking Fosamax because of necessary daily corticosteroid use for Addison’s Disease I’ve quit (thanks, Vivian Goldschmidt!) I “do everything right” I guess, but I look down the road and am wondering about fractures in ny nineties (can you believe it?) Anyway, I hear you, Vivian, I’m now balancing my acid/alkaline!

  5. Donna Koester

    Thank you so much for the Banana Cake recipe. I liked it so much and it has the best flavor. I had thought it was bread I had made. But it is delicious. Donna K.Iowa

    • Vivian Goldschmidt, MA

      I’m glad you liked the cake, Donna! Isn’t it yummy? 🙂 And good for your bones, too!

  6. Kim

    Have been using the program since recovering from spiraling my femur 8 months ago. Love it, easy to stay with and feel wonderful on it. A couple questions I haven’t yet come across the answers to as of yet. Are pistachios considered acidic or alkaline, and also would organic blue agave be an alkaline substitute for sugar? (I am not a big fan of stevia) Thank you.

    • Vivian Goldschmidt, MA

      Hi Kim,

      Pistachios are acidifying. And agave is quite controversial because some brands contain high levels of fructose. But the typical organic agave nectar has approximately 50% fructose, which is fine. And there is controversy about the nectar’s ash residue as well. Some claim it’s a low acid food, others claim it’s neutral to slightly alkaline-forming. Based on this, I recommend honey instead of agave.

      • Kim

        thank you, I will cut back on the pistachios in my nut/seed mixtures, (my treats) and also go with honey! Thank you for your wonderful program.


  7. Nancy

    I like your banana cake recipe, but I read somewhere that soy milk or soy products are not good for you. What are your ideas on soy.

  8. Margaret Mc Connon

    Hello Vivian thank you so much for all the info you share with us.
    My sister, a nurse for 40 years, has just come through aggressive op. and chemo for ovarian cancer. She now has fractures in thoracic and lumber regions from osteoporosis -side effect of treatment and coming off HRT and all supplements for 7 months.
    Medical world has prescribed Fosamax -I’m concerned that your programme may not deal with such advanced pain and degeneration, but would love to recommend it -I use it. PLEASE ADVISE MANY THANKS AND A VERY HEALTHY AND HAPPY NEW YEAR MARGARET

    • Keoki Matshumeti

      please tell your sister to get bindweed
      this herb is harmless and it Stops ovarian cancer . it is made from a simple weed that grows in garden and it will stop the ovarian cancer in its tracks. bindweed I had o cancer and used it and its gone so I can say its very good .

    • Lita Newdick

      Hi. I am in the same boat because I need 25 mg. cortocosteroids daily (no way out of that) which drain your bones. But I’m totally convinced I can balance my acid/alkaline and never take Fosamax again.

  9. Gerri D.

    Thanks Vivian for your informative E-mails.I have learned so much from you and of course your book.I finally feel that I have control over my health and that I will not be intimidated by anyone who wants to bombard me with dangerous medication. Knowledge is freedom! Thanks again,Gerri D.

  10. susan

    Will this program help those of us who have T scores with a -4 among the -2’s ? 61 and not ready to sit and crumble.

    • Vivian Goldschmidt, MA

      Hi Susan,

      Yes, the Save Our Bones program is designed for those who have been given a diagnosis of osteoporosis. Following it should help you regain your bone health. No need to sit and crumble!

  11. Yvonne Wilhelm

    I am 58 years old and have had osteopenia since 2001. I have maintained my bone strength naturally since that time with only minor loss. In August 2009, I had both of my ovaries removed due to cysts. Last week I had another dexa scan and in 13 months, I lost 7% bone mass in my spine (-1.5 to -2.1). I am seeing an endocrinologist and prior to the dexa scan he was feeling that my fracture risk was low. After the dexa, his opinion changed. I do not want to take the meds he is recommending so I ordered your program. I need to know that this will work for me. If it does not, I run the risk of losing another 7% in a year. Obviously, my lack of estrogen is contributing to my rapid bone loss and I am wondering if bio-identical hrt might be a safe option for a few years to build my bone, in addition to your program.

    I look forward to your answers.


    • Mer

      I had a well known doctore tell me that fats cells contain estrogens. Women need to balance that with Phyto-Progesterone. I take it after menapause, when bone health took a dive. Progesterone has been tested and does help build bones. Her name was Helene Pensanti.
      Hope this helps. This keeps me from being tearful and crying at Kleenex commercials. 🙂

    • Vivian Goldschmidt, MA

      Hi Yvonne,

      I’m not in favor of any hormonal therapy, whether bioidentical or not. I believe that nature knows best, and that it’s unnatural to supplement hormones that normally dwindle with age. As mammals, we were created so that we can maintain our health without interfering with the normal biological cycles.

  12. Christine Farrell

    Interesting info about walnuts. Thank you.
    I was sort of aware they were really high in Omega-3, but that our bodies don’t absorb it as well as from fish. So presumably there is a reduction in the amount of usable omega-3 from walnuts, with no such great reduction for the omega-3 from eg salmon.

    However, a few walnuts a day – nice snack.
    I also heard on a radio programme that up to 12 almonds a day is good, but not to exceed 12. I’m not that keen on almonds, so maybe I could have 6 of this and 4 of walnuts as an occasional snack.

  13. Franki Andrew

    Hi Vivian,

    I have had your book now for some months and enjoy what I read. I have changed my eating habits to fit in with the 80/20 ration. Not hard.
    However, as I am treating my osteoporosis with diet and supplements, I admit to feeling frustrated that your website that you send us to on P126 has been saying that it will be up and running shortly for months now. Can you tell me how much longer before your Website people include your recommendations?

    Cheers Franki

  14. H. Ratch

    Vivian , you had a delicious reciepe for making almond milk , I lost it . Could you send it to me plse ?


    I usually eat a handful of unpeeled almonds almost every day, but I wonder if mixed nuts is not suitable, for example, almonds and walnuts at the same time ..

  16. Laura Wilensky

    I mostly eat almonds since reading your book and was minimizing my walnut intake. I guess this doesn’t change much, but I’m so glad I can eat walnuts again guilt-free, if I balance them with alkalizing foods.

  17. Mary

    Vivian, thank you for the banana cake recipe. Can you substitute vegetable oil instead of vegetarian butter? I use it a lot in different recipes. I usually eat couple of almonds every day, I never thought of eating walnuts. How about pecans do they have the same value ?. I love walnuts, I use them in many recipes. Thanks again please reply. Mary

  18. Ida


    Thanks for the information regarding eating walnuts and red grapefruit, I love red grapefruit, however I also have high blood pressure, which i heard raises blood pressure. please respond!


    • Jackie

      Hi Ida,
      I also got high blood pressure, am on medication prescribe by my GP, was told not to eat grapefruit or the juice as it’s raise blood pressure.

    • Mrs. Inga Lorbetski

      Am a new member and would like to know if walnuts and almonds are good on a daily basis.

  19. Lori

    I read recently that a mixture of aged kombucha tea mixed with a cup of molasses, taken 2-4 teaspoons a day will help a body overcome osteoporosis. What do you think? Lori

  20. Ann Love

    Hi, Vivian,
    Can you tell me which size of pan to use for baking the banana cake? Thanks so much. Ann

  21. Anila

    I am pure vegetarian..I don’t eat fish, eggs or meat…but I am not a vegan. Is there any alternatives to eggs which appears in quite a lot of receipes.
    many thanks

  22. Rosemary

    I was lucky early on to find a place online that sells fresh organic, unsalted nuts. They have dark chocolate covered orange drops also. I had to stop buying them, way too good. My grocery store only sells salted nuts.

    From what I’ve read about eating nuts, is that they help lower cholesterol naturally if we don’t go overboard with eating them.

  23. Nu Ly

    I have been taking fish oil for many years, but I eat walnuts only occasionally.
    Thank you for sharing this good news.

  24. kIM Mack

    I appreciate the information! It’s amazing to me just how much information you know about the body, foods, food exchanges for proper metabolism and absorptions that our bodies need to store and restore for the maintenance of good health.

    I drink Unsweetened Almond Mild thanks to you and love it! I have setting on my kitchen counter…. everyday, an overlarge life-size peanut shaped container. In that container you will find a mixture of nuts i.e. almonds, walnuts, peanuts, roasted soy beans, dried cranberries and dark chocolate raisins.

    As always thanks for the wonderful information and recipes. Kim Mack, Ohio

  25. catherine smith

    I eat walnuts every day. I had heard they were good for the memory.I am glad they are helpful in other ways.Thank you.

  26. alf_be40

    I’d also like to know if pecan nuts are as good as walnuts? They are more readily available where I live. Thanks for your great articles!

  27. Helen

    Hello Vivian,

    Thank you so much for sharing all the bone tips – just love reading them and following them too! Am so glad that you’re recommending walnuts which I’ve been eating as snacks together with almonds.


  28. Marilia Smith

    Vivian, your emails are great! I always learn something. Thanks for such good information.

  29. Carolyn


    Thanks for your article about walnuts. I love them and eat them regularly. Nuts are a good source of protein and the Omega Fats. Please keep the good information coming. Thanks Carolyn

  30. Carmelle

    I am very happy to see that even though walnuts are acidic,they are good for our bones(in appropriate portions of course).Our bodies need omega3 fatty acids and eating a small amount of walnuts each day definitely helps keep our levels adequate.I know my bones AND my body are saying ‘thank you’.

  31. gloria

    Hi Vivian,
    I mailed my order for Save Our Bones Power Pack about a week ago so it should be arriving soon. You finally convinced me! Can’t wait to read it!
    Thank you,
    Gloria Morrison

  32. Selma

    Thank you Vivian! The info on walnuts was so timely. I had some ground walnuts and used them instead of bread crumbs on egg plant that I dipped a mix of egg and spaghetti sauce and baked.
    My family raved about it. Now I will use them more since you posted the benefits.


  33. Sandra Taylor

    Never heard of vegetarian butter. Where can it be purchased?
    Keep up the good work.

  34. Angela (from North Wales)

    Hi Vivian – Thanks for another great tip for our bones. I have been adding a couple of walnuts regularly to my breakfast cereal along with some fresh fruit & some yoghurt on top. I had heard that walnuts were good for the heart and I find I can work for a good few hours on that breakfast without getting hungry.

    PS. I just purchased some Solgar’s new product
    ‘Ultimate Bone Support’ which has a high potency formula easy to absorb and contains Vit K2 which helps the calcium do its job for our bones.

    I have failed so far to find the organic marine calcium so thought this would be next best thing. Can anyone else comment on a supply of the organic marine calcium in UK? Thanks, Angela,

    • Sylvia

      I finally found the plant based calcium, here in Canada and it arrived in 2 days, they are gel caps and easy to swallow or you can break them open and sprinkle on your food. try or phone 1-800-820-0184

      I hope this helps, let me know

      • Malka

        In Canada there is an excellent line of vitamins including algae sourced calcium. Available in all the health food stores & health sections in supermarkets. Cheaper than algaecal.


        I also just received algaecal, they would have sent me to Spain and I’m very glad I found this organic calcium.

    • meeyin

      If you look up to www. you will find out about obtaining calcium from marine source. Hope this help.Advanced Bionutritionals also has a well formulated bone health supplement which I think has all the right ingredients for good bones.

  35. Ms. L.

    Hi! Vivian,

    I LOVE Walnuts. I Eat Them Every Day. And I Love Salmon Too. I Eat Salmon At Least Once Or Twice A Week.


    LOVE, MS. L.

  36. Luc Chene

    Walnuts are a good source of Omega-3 and Essential Fatty Acids, yet the body has to modify this vegetarian omega-3 into animal omega-3; the difference being in the length of the molecules, vegetarian omega-3 has 18 carbon atoms, animal omega-3 has 22 carbon atoms.
    This goes also for flax source of omega-3.
    The problem lies in the fact that this modification is not 100%, varies from individual to individual and perhaps worst, it might be that some of the vegetarian omega-3 be transformed into animal omega-6.
    So better to get your omega-3 in animal form, the best being Krill Oil or Whole Salmon Oil.
    So that takes care of the allergy problem and the acidifying of the walnuts.

    • Jim

      Luc, I was curious about this, as I knew the flaxseed had this problem. Obviously flaxseed has many nutritional benefits, but heart protection is not one of them for the reasons you have given. There is no substitute for fishoil omega-3 that I know of, for the arteries.

  37. Celestina Marie

    Great info on walnuts. I have always added them to my menus and love them. I knew they were benifical for bone health as well as almonds which I also use in salads, veggie dishes and raw, just by themselves for a snack.
    Plus, in moderation, nuts are the good fat source we need.

    Thanks for sharing all your research and info with us.

  38. Mamata Behera

    I take walnuts, banana, strawberry, and almond milk with my oatmeal in the morning. I used to add blueberry. Now I have stopped that. Can you suggest something I can take insted of oatmeal.
    Thanks, Mamata

    • Kathy

      Try quinoa – it’s the only complete-protein grain, easy to cook and it’s alkaline. I mix it with chopped veggies or whatever is on hand for breakfast, some cinnamon and almond milk. Just be sure to rinse before cooking!

  39. Mary Morse

    Just want to konw if English walnuts are the kind you are talking about? Black walnuts are hard to find.

  40. Sr. Margaret Mary Bielinski

    I have your book now and it is very helpful.]
    My Dr. recommended Osteo Bi Flex for arthritis in my back. Would you recommend that. I took it for about a week and it doesn’t help yet. Let me know it it is safe to use. THank you

  41. lyn Carr

    Many thanks for your advice on walnuts. I eat them all he time when I can find fresh ones to buy. Recently they were all mouldy and had a horrible taste. I cannot undertand why no supermarket can stock fresh walnuts. Sometimes they even seem to have cobwebs over some of them. Anyway I am a nut lover and eat nuts every single day.
    All the best

  42. Dahhling

    Vivian, are you saying that the only benefit from walnuts is the shelled kind? Or did I miss understand?

  43. Orrie

    Vivian, many thanks for all your hard work and information. It was getting your program that set me off on some serious researching of my own.
    I would like to add concerning nuts, grains and legumes. They all contain phytic acid which inhibits absorption of nutrients which is easily rectified by soaking. For in-depth information please check out the following link. It’s well documented.

    • Rosemary

      I like that Weston Price foundation. They were the first to warn against eating soy, especially soy lecithin and what all is in lecithin. Totally disgusting. It’s almost impossible to find any processed foods without some kind of soy in it. Check your jar of mayo.

      Soy is 90% genetically modified grown and for that alone I don’t eat anything with soy. If we stop buying products with soy, or genetically modified foods, they’d stop using it. Corn too, 90% GM.

  44. Nancy Allison

    This is good news. I was disappointed when I read that walnuts were acidifying, but I never gave them up completely because of the positive benefits .

  45. Alice Holtz

    What kind of walnut, we have “Black Walnuts”, there are also English Walnuts and probably others that I don’t know about! Thanks.

    • Clara Goodman

      Thanks for the tip on the walnuts. I like all kinds. Want to do what’s natural to stay healthy.

  46. Leida Hanning

    I can not find vegetarian butter. I’ll keep looking.When a receipe calls for 6 bananas how many cups would that be? Or would it be by banana size? What type and what size pan do you use? I enjoy all the valuable info you send. Thanks Leida

  47. Shirley Landgren

    Dear Vivian,

    Can you please tell me if “tart” red cherry juice is helpful in relieving arthritic pain? It is EXTREMLY expensive. I found it in capsule form and just started taking it 4 days ago. Plus, for a 1 & 1/2 months, I have been drinking Concord grape juice with certo. Between these, exercise, increased Vit.D, and eating right, I hope to (somewhat) conquer this ugly condition. Thank you for being there for “us”.

    • Bev

      Did You ever find out how much banana to use. ie 6 4″ bananas? or how much it mashes to? – so how many regular sized bananas

  48. margaret connealy

    This may not appeal to many of your readers but my granddaughter is 16 and she had an ulcer. So her doctor is treating her with prevacid twice a day. I worry that it is going to affect her bone health. What do you say?

  49. Mary Kay Rudeen

    I also eat almonds every day and 10 pistacios.
    Will adding 1/4 c. of walnuts every day be too many nuts for collestral or will that be ok.

  50. Sharon

    Hi, Vivian,
    Just need to thank you for the information you share. Also- thanks for answering the question I sent. (One of the 900). I really appreciate what you are doing. (I would much rather eat foods that are good for me than take medicine)

  51. Nancy

    This is interesting about the walnuts and Omega 3. I was going to ask you at some point about it. I have taken Omega 3 for years now and noticed that in your vitamin recommendation, it wasn’t there?

  52. Elaine Schaeffer

    thank you for the banana cake recipe. i like walnuts and like in cereal, oatmeal when i have either for breadfast. have a great day.

  53. Lynn

    Hello Vivian-
    A quick question for you. I am a 58 year old and have always been very healthy.. no medication at all. My vitamin d level is low and as I am not big on supplements and because there are so many would not know which to take anyway, I am seeking advice on getting enough vitamin D. I am vegetarian and sometimes do wonder whether you can get all that you need by being vegetatian. Suggestions would be appreciated. I am ordering your boo today. Thanks. Lynn

    • Luc Chene

      It is imperative to have a normal blood level of vitamin D3 ! Hard to find a good supplement indeed! Yet I have found the Now Food vitamin D3 which is not expensive to be a good choice. As for being vegetarian, it might not be the best way as I was myself for several years and still developed osteoporosis.
      All in all I suggest not to worry about fractional ingredient from animal source, such as the gelatin of the capsules.
      One very good supplement whole food vitamins and mineral is from Mercola ( free shipping ending today) It contains large quantities of vitamin D3
      I made extensive research on nutrition and found the state of the food in North America to be extremely bad, so it is nearly impossible to avoid supplements.
      One example of this is the Russians don’t have osteoporosis and diabetes is rare. Why ? Because up until recently they used the old techniques of agriculture such as leaving the fields to rest, feeding cattle grass only. In the days of communism, the food industry was not under the tyranny of financial considerations. Mind you the diet in Russia is very fat, lots of potatoes, not counting lots of vodka …
      I judge not the systems, but describe the way it is and it help understand the health situation.
      PS I have no financial interest in this.

  54. Beth

    What does processed sugar do to the bones? It can’t possibly be good for them, considering all that is required to process it and that it has no nutritive value.
    What would you suggest as a healthy alternative? I haven’t eaten processed sugar or most processed sweeteners (ie maple syrup) since 2004, only on occassion Stevia or Xylitol.

    • sagejag

      I agree. Stevia is expensive but I buy those little green packets anyway.

      • Sue

        Trader Joes has real good proces on Stevia. I bought the super concentrated one( the spoon size is about the size of a thumb tack). This equals a teaspoon of sugar. I use it for my hot cereal, tea and such. I have had this bottle three years. They also have the regular and packages too.

  55. Russell Eaton

    For a great recipe on how to make delicious walnut milk as an alternative to dairy milk, see my book The Foolproof Diet. This contains the best collection of non-dairy milk recipes ever published.

    Russell Eaton

  56. Judy Lynch (Australia)

    Very useful information on walnuts.Am I correct in assuming Pecan nuts would have very similar properties?
    I have ordered my printed copy of the SAVE OUR BONES Program and await its arrival with great enthusiasm….assume it is somewhere between USA and Australia.
    Can’t wait to get started.
    I can see that Vivian’s research will improve many aspects of my health
    eg. a natural source of Magnesium (in walnuts) will help control muscle cramps.Thank you so much. Judy L

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‘Stop The Bone Thieves’ guide, exclusive info, plus vital osteoporosis news and updates.