Challenge #1
What: Walk indoors for at least 15 minutes.
Why: It’s wintertime in the Northern Hemisphere, and that makes it difficult to practice outdoor weight-bearing exercises like walking and jogging. Cold weather, rain, and snow can keep you indoors during the winter months.
But your bones need weight-bearing exercise all year round, and walking is one of the best forms of this exercise. So I’m going to show you how you can “walk” indoors and reap the bone-strengthening benefits.
How: Perform the Marching in Place move, which is a basic warm-up exercise found in the Densercise eBook System. Simply walk in place swinging your arms at a rythmic pace. Then you can branch out from this and add some variations. Here are some ideas…
Other Indoor “Walking” Variations
Simply march in place and periodically raise your knees to your waist, keeping your back straight and tummy tucked in. You'll be doing this for 15 minutes, so feel free to get creative! And to help with motivation and make it more fun, play some of your favorite music. Including a friend in your exercise routine can also help with motivation, and the social time chases away the winter blues.
Challenge #2
What: Eat at least two foods rich in lycopene.
Why: Lycopene is an antioxidant, and like all antioxidants, it’s good for your bones because it prevents oxidative damage. But, as explained in the Osteoporosis Reversal Program, lycopene is exceptional – it actually stimulates osteoblasts, the bone-building cells, according to a study published in the Journal of Medicinal Food.1
When lycopene is combined with carotenoids, antioxidants found in foods like carrots, sweet potatoes, pumpkin and kale, it’s more readily absorbed. In addition, lycopene absorption is enhanced when foods are chopped or pureed. That’s why today I’m also sharing with you a smoothie recipe that includes foods rich in both lycopene and carotenoids.
Health Benefits of Lycopene
Besides stimulating bone cells, this important antioxidant provides other important health benefits. Here are some to consider:
- Amazingly, lycopene plays a role in intracellular communication. At crucial sites between cells called “gap junctions,” lycopene facilitates communication between the cells, giving off signals that stop the cells from reproducing.
- Lycopene stimulates the immune system.
- Endocrine pathways are also facilitated by lycopene, which helps in the communicative interplay between hormones.
How: Eat at least two lycopene-containing foods per day. The highest sources of lycopene are:
Eat Your Way to Stronger Bones
Enjoy 200+ delicious, bone-strengthening recipes designed to naturally support bone health—without spending hours in the kitchen. Bone Appétit makes eating for stronger bones simple, satisfying, and stress-free.
- Tomatoes
- Watermelon
- Papaya
- Apricots
- Pink grapefruit
- Guava
- Papaya
And here’s the smoothie recipe I mentioned earlier:
Tomato Paradise
1 Serving
Ingredients:
- 1 cup chopped, fresh tomatoes
- ½ cup carrots
- ½ cup celery
- ½ cup apple juice
- ½ cup ice (you can replace it with water, if you prefer)
Directions:
- Thoroughly wash the fruits and vegetables.
- Carefully remove all stems, peels, rinds, pits, and seeds where applicable.
- Chop all fruits and vegetables into 1-inch chunks.
- Put all ingredients in a blender, adding liquids last, and puree until smooth.
- Serve immediately.
Tomato Paradise is one of the many delicious smoothie recipes found in Bone Appétit. Plus, Blender Magic bonus booklet features an entire recipe collection dedicated to the nutritional power of blending. It’s one of the bonuses you’ll get with Bone Appétit, the cookbook where you’ll find over 200 bone-healthy recipes for Breakfast, Smoothies, Appetizers, Soups, Salads, Vegetarian Dishes, and plenty of Main Courses, including Fish, Poultry, and Beef, and even an entire Dessert section!
With Bone Appétit, the first bone-building cookbook of its kind, I’ve done all the work for you… Inside you’ll find all my bone healthy meal ideas in one beautifully printed book.
And with the special limited bonuses, Blender Magic and the 30 Day Meal Planner, you’ll have all the tools you need for bone-healthy meals and snacks.
Click here to find out more about Bone Appétit →
Till next time,
References
1 Rao, Kim et al. “Lycopene II–Effect on osteoblasts: the carotenoid lycopene
stimulates cell proliferation and Alkaline Phosphatase Activity of SaOS-2 Cells.” Journal of Medicinal Food. 2003.
I’m in Australia & have just read about osteoporosis study @ Sydney Uni. Thought you’d find it interesting. Go to: Sydney.edu.au “Adipocytes as weapons of Bone Destruction” by Prof. Gustavo Duque.
Just been told I have a complex renal cyst on my left kidney. I was on Actonel for 6 years could this cyst come from taking this drug? Now the want to put me on Prolia .I also had non dysplasia.Can you help me?
Thank you
Donna
Donna, it’s impossible to tell for sure if Actonel caused your renal cyst – but I can tell you this: the decision to take Prolia is absolutely yours. It’s your health, your body, and your decision! You’re clearly doing your research, which is the first step toward making your own health decisions. I am not a doctor, as you know; I hope you can find a naturally-minded physician who can go over your medical history with you and come up with a plan you’re comfortable with. 🙂 I wish you a speedy recovery, and best of luck moving forward!
Please help, I have bad arthritius in my knees and wrists, this stops me exercising somewhat especially dancing (which I love) and walking so how do I do the weight bearing exercises? My osteo. is bad in the spine.
When I first started your program, I noticed you said that regular milk was not good for our bones, instead we should use almond or soy milk, today I am reading your reply to Lucita, you said that you do not recommend Soy to anyone, does that mean “soy milk” also?….I would appreciate your reply.
Soy “milk” is manufatured from gm modified soy beans and contains virtually NOTHING of any use to you. Definitely no calcium! We are not bovine so cow milk is not the best for us humans. Fresh real milk from goat or sheep is good.
Keith
Back in the 90’s I was diagnosed as having Graves disease (a type of thyroid problem) by my opthalmologist because I saw him after developing double vision.
Being dairy allergic I always used soy milk, soy yoghurt etc. After I had had the Graves disease for about 8 years my cousin gave me an article saying soy can cause thyroid problems so i stopped all soy then and there. .. a few months later when I went for my 6 monthly blood test, the Graves disease had gone.
My husband was diagnosed with Gerd (his LES sphincter opened and closed inappropriately, blocking his ability to swallow anything for about 20 minutes). The Great Taste No Pain eating plan helped him; however he still had occasional episodes. I was watching Dr. Oz recently and in a segment about acid reflux, he mentioned that taking 3mg of melatonin an hour before bedtime could help the sphincter. My husband began taking it right away, and hasn’t had any trouble so far.
Wow thanks for that…I saw that show and went to the health food store and they boo-hooed that idea but I will go back and try that!!
Nice combination! Thanks.
The Devil is in the Details.
I’ve been studying the “Save Our Bones” program since I received it a few days ago. The transition is not too difficult for me. I hike and exercise daily. My diet consists, mainly, of fresh fruits, vegetables, cooked from scratch legumes, and one or two daily servings of sesame seed encrusted bread. A half a serving of pasta or rice is another staple. I rarely eat flesh foods or sweets. My main transgression is about six ounces of coffee, lightened with six ounces of 2% milk or GMO free soy milk daily. The soy milk that I like is sweetened with cane juice. I don’t like almond milk or any other soy milk. Which is a better choice for bone health, 2% milk or cane juice? Also, the fat free Greek yogurt that I like is sweetened with cane juice. I have about three ounces of that daily. I’m hoping that my eight to ten daily servings of fruits and vegetables will balance all of that.
Also, I have found some over lap in foods that appear on lists as alkalinizing as well as acidifying. For example, you state that tahini is acidifying. I make it from toasted sesame seeds and olive oil. How can that be acidifying?
How acidifying is pure maple syrup?
What is your opinion about tart cherry juice, from concentrate?
Oh yes, my bone density shows that I have osteoporosis. Yet, I’ve fallen, hard, during cross country skiing or hiking in the woods. Lucky, perhaps, but I don’t seem to break.
Josie
This question is a little off topic but where in the world do I buy the algea calcium everyone likes on this site. I just got Vivians book and it says to go to saveourbones.com/supplements and nothing is there but the sale of Vivians book.
Linda, I recommend TrueOsteo calcium supplement. 🙂 You can read about it in my blog post at this link:
https://saveourbones.com/confused-about-calcium-read-this/
I love to read your recipe, but I can’t eat the sweet fruits, otherwise my blood sugar
will up.
Hello Vivian,
Can you please tell me if I can take Actonel while following your program. I was diagnosed with osteoporosis 6 years ago; I am now 59. I was taking Actonel for first 3 years extreme anxiety about it all. I tried natural therapy for about 2-3 years to no avail. I am taking Actonel again and hoping to follow your program when I get it. The years i took natural remedies, i really watched what I ate, particularly fresh food and exercise. My osteo deteriorated in this time, so now I am hoping I can find the ‘missing link’ to improve my bone density; hence my question will it be OK to take the Actonel.
Kind regards Beverley
Beverley, the choice of whether or not you wish to take osteoporosis drugs is, as always, entirely up to you. 🙂 It’s a personal decision that only you can make! I can tell you that I never recommend osteoporosis drugs of any kind, and I recommend you research Actonel thoroughly before you decide to take it (or not). Here is a link to all the articles I’ve written about Actonel that should help get you started in your research. 🙂
https://saveourbones.com/?s=actonel
Hi Vivian, I like Green Tea but I like Good Earth’s Sweet and Spicy better. Is there an y benefit to Rooibos the main ingredient?
I too decided to get off of dairy except Greek yogurt. I bought almond milk without reading the added ingredients. To me it was just almond milk. Wrong!
They have added vitamin A, the synthetic kind. Hip replacement kind of A. D2, which is the worst form of D possible. And last but not least, calcium carbonate…sure to stick to those arteries.
They took a nutritious milk and killed it. Plus, I can’t find any without all those additives.
I found a recipe for almond milk.
2 cups of raw organic almonds from Canada*. Soak overnight in water. Pour out the water, rinse almonds add to blender and blend on medium with 3 cups of fresh water. Pour over fine mesh strainer into a glass container, add 3 more cups of water, stir it up and voila fresh almond milk. Add some vanilla extract, really good.
*Why Canadian almonds? We ruin our raw almonds by putting them through a process that diminishes their nutrition. Canada doesn’t.
Hi Your recipe for almond milk sounds easy. Where do you find the Canadian Almonds?
Hi – the only cure I’ve ever found for acid-reflux is Aloe Vera Juice. I started taking 1 oz in the morning and 1 oz. at night. Then after a while, I reduced it to 1 oz. in the morning everyday. Then I reduced it to 1 oz. in the morning Monday, Wednesday and Friday. Now, I very seldom even take it since I have no symptoms. Aloe Vera also HEALS the stomach. The reason why Tums don’t work is that they reduce the acid so low, that the stomach decides it must need more so it makes more for its own natural processes. I hope this works for you as it did for me. Shalom, Adele
Hi Vivian,
My doctor recommended “OSTEOBEN” by Sito Medica(www.designsforhealth.com/sitomedica) for the Management of the Metabolic Processes of Osteopenia and Osteoporesis.I believe this is a Medical Food Supplement that should not be chemically bad as the prescribed drugs for Osteoporesis like Fosamax, etc. I want to know if you heard about this so called Food Supplement and do you think it is helpful to take it aside from maintaining healthy foods diet and daily exercise? Thank you for your wise input!!
Sincerely, Lucita
Hi Lucita,
The main ingredient in Osteoben is genistein, which is an isoflavone and phytoestrogen derived from soy. I don’t recommend soy to anyone, since more than 2/3 of today’s soy crop are genetically modified (GMO)! And the phytoestrogenic effects of genistein are not in line with the Osteoporosis Reversal Program, which does not recommend any hormone-altering drugs or supplements. 🙂
Need to do your research: The genistein in osteoben is from a botanical source, Sophora japonica. There is no soy in Osteoben.
From their website:
What is the genistein in osteoben made from?
It is a botanical source, Sophora japonica. There is no soy in Osteoben.
Hello Vivian, I have checked my Blender magic book several times trying to find the Tomato Paradise recipe. It does not appear to be in there. Could we use tomato paste instead of raw because there is a higher concentration of lycopene in it, or is the acid of the cooked going to offset the benefit of the smoothie?
I really dislike onions and green peppers, and have food sensitivities. Wheat and products with gluten I avoid because of celiacs being in my family, and bowel problems. So many of the recipes in the cook book have those ingredients in them. What do you suggest for someone like me? How can I modify the recipes to still be of benefit and appetizing.
You are right, Victoria! The recipe is not in Blender Magic; it’s on page 22 of the Bone Appetit cookbook. Thanks for calling that to my attention!
As for food sensitivities, I know those can be a significant concern. Make sure you see your doctor or allergist about acceptable substitutions, and feel free to switch out any of the ingredients for “safe” ones for you. 🙂
Try a doctor recommended book called “Dropping Acid – The Reflux Diet Cookbook and Cure” by Jamie Koufman, M.D. and Jordan Stern, M.D…..good luck!
Thanks! Will read that one.
You might alternately title this Kale for Diva as well! Funny, I love most leafy gneers, but not kale. I really need to try it roasted and see if I find it more palatable … or maybe you can pull your trick on me too! 😉
Hi Vivian,
I have the same question as Betty. Tomatoes are part of the “deadly nightshade family”. As such, should we be eating them regularly if we are trying to protect and build up our bones?
Thank you,
Suzanne Kahn
Suzanne, everybody reacts differently to foods… If you haven’t yet, I think you’ll enjoy reading this about nightshades:
https://saveourbones.com/the-6-bone-healthy-foods-with-a-shady-reputation/
Hi Vivian..I am slightly confused by your recommendation of tomatoes. I know that tomatoes, especially cooked, are high in lycopene, but I read that as part of the night shade family, they can cause more harm than good to our bones and that they interfere with the calcium absorption process. So the question is…..should we eat grapefruit & watermelon instead since they also have high levels of lycopene yet don’t have the same risks associated with eating any of the vegetables from the night shade family. Thanks!!!!
in regard to betty and suzannes questions about tomatoes(nightshades):
would actually love AN ANSWER TO THAT QUESTION.
I am Rochelle but not the one who sent this remark, but agree I would also like to have an answer to that question. Also other Rochelle send me an e-mail if you get an answer. Nice to know there is another Rochelle. I so seldom meet anyone with my name……..
Betsy, here’s my take on eating nightshade vegetables:
https://saveourbones.com/the-6-bone-healthy-foods-with-a-shady-reputation/
Me again. I forgot to mention the exercise you suggested. I do this sometimes but living in a two story house gives me the opportunity to do steps as well. Of course when the sidewalks are not icy (as they have been this winter) and the wind isn’t gusting too strongly, I love to go out.
Betty,
Stairs can be convenient for indoor exercise!
I understand your concerns about the weight issue. There’s such a wide variety of foods you can eat on the Osteoporosis Reversal Program (and no limit to the amount you can eat) that it should be easy to adjust for weight loss. 🙂
One thing you can do is add more complex carbs that pack calories, such as bananas, grapes, alkalizing beans, green peas, sweet potatoes, potatoes with peel, etc. And you can up the calories of the acidifying foods by (for example) replacing chicken with beef.
Another idea is to have multiple snacks throughout the day. 🙂
If that doesn’t do it for you, you could try switching to a 70/30 alkaline/acid balance, so as to increase consumption of higher calorie foods (pasta, brown rice, bread, etc.).
Best of luck to you!
Thanks so much Vivian, will give some focus to what you suggest. Have a great day!
Thanks for the recipe. I will give it a try. Perhaps you could share some of the feedback you have received from those who have bought your new cookbook. I have a problem with gaining weight because of my low calorie food intake for bone health and acid reflux and also I am non-dairy and vanilla intolerant. I use high fat organic coconut milk but not in large proportions. I love to receive all the information you send out.
Hi Betty, I noticed you mentioned acid reflux…I also have this and have struggled finding how to treat it without meds. Have tried all the regular healthy ideas but still get so much phlegm. With watching a lot of foods and eating smaller portions, I also have to make sure not to loose too much weight. Was wondering if you have found any magic bullet for acid reflux?
Hi Mary Kay,
I wish I could say I have. It was pretty stable on medication (which I also tried valiantly not to take and which I made a couple of efforts to get off) before October last year. I had an obstructed bowel surgery and since then my acid reflux has been worse, I think because I was advised to drink more water could be the problem. Nothing has worked for me as my lower sphincter muscle is weakened and acid spills through to my esophagus and throat. I fear the cancer threat with this problem so am trying a new medication prescribed by my doctor. I have tried DGL and other suggested natural aids without success. I do hope you find a solution.
This reply is to both Mary Kay and Betty. If you are seeking a way to avoid acid reflux and other digestion problems, I suggest you go to http://www.greattastenopain.com. The great taste no pain program was created by Sherry Brescia, a nutritionist. Her program explains why it’s so bad, for your digestion and health, to eat junk food, processed foods and fast foods. But she also shows how food combining for better digestion is a must. She believes like Vivian in keeping an alkaline balance. She’s also in agreement with Vivian on how acidic milk is and should be avoided. I believe that if you combine both programs, Vivian’s and Sherry’s—with emphasis on Sherry’s combining of foods—you will feel great relief from acid reflux without having to use meds. If anything, just go to her website and check it out. You can e-mail me if you want me to explain why I am recommending her program.
Thanks everyone for your input. I have read Sherry B and I do follow everything on Vivian’s site. Have a hiatal hernia and been diagnosed with some acid reflux. I just seem to have constant phlegm no matter what I eat or drink. I do no dairy. As I said I have tried all the natural ideas out there but I will look into a couple suggestions you have all stated. Love this site for ideas!
Good discussion about reflux. Thanks everyone for sharing. I will check out the aloe vera tip as well as the website given by Benilda and other suggestions. It seems though that when the ESM at your stomach is weakened there is no way to keep stomach acid out of your esophagus and surgery is risky and does not often have satisfactory results. I also use ginger tea and fennel tea.
This is for Benilda who said to email with questions but you did not give your email address. I went to the site you suggested and there is another step (which is often the case) where you have to give your personal information before you get the primary information. I just wonder what all is involved in finally seeing what advice she is offering. If you see this please let me know. Thank you.
I have had acid reflux since I was eight years old. (May be one of the reasons my bones are so bad!) The alkaline diet significantly reduced my incidence of reflux. I find that reflux only surfaces now if I eat a large volume of food all at once, or eat a high acid meal. Because of this, I try to stick to 5 smaller meals, and each morning I start my day with a coffee substitute drink: 1 Tablespoon Blackstrap molasses and 1 wedge of squeezed lemon with hot, distilled water. This helps me start the day fully alkalized, and boosts my calcium intake. For me, this has translated to virtually no more reflux.
I had reflux so bad, I decided to take the not for the faint of heart cure. It worked for me.
Ginger juice. 1 tsp first thing in the morn on an empty stomach.
I took a little sip of water then one tsp of ginger juice. It is painful all the way down because your throat is sore from all the acid coming up.
I waited as long as I could before taking any more water.
I did this for 5 mornings in a row. I increased the amount each morning till I got to one tablespoon on the 5th morning.
It stopped burning when I took it on the 3rd morning.
I now love ginger. I make ginger tea, and add it to whatever I can think of to add it to.
I am heartburn and reflux free. Ginger soothes your stomach and it’s a source of antioxidants.
Remember what I said about it not for the faint of heart.
Try apple for acid reflux/ heartburn. Works for me.