What: Celebrate spring with a glass of your favorite red wine.
Why: Even though all alcoholic drinks are acidifying, red wine contains the bone healthy polyphenol resveratrol, a potent water-soluble antioxidant. Besides the health benefits of resveratrol – including the much talked about “French Paradox” theory – studies on laboratory rats have found that this potent antioxidant also inhibits bone loss.1
As I write in the Osteoporosis Reversal Program, polyphenols play an important role in bone health by helping with the production of osteoblasts, cells that deposit new bone. Bear in mind, however, that wine is still an acidifying drink, so consume it in moderation.
How: Resveratrol is found in grape peel and grape seeds, grape juice, peanuts, and some berries. Red wine is also an excellent source of resveratrol, but not all wines contain the same amount. Wines made with Pinot Noir grapes, which are native to the Burgundy region in France, contain the highest resveratrol levels. What’s more, Pinot Noir grapes grown in colder climates produce more resveratrol than those grown in warmer climates. Other red grapes contain good levels of resveratrol, but to get the maximum benefits, pick wines made with grapes grown in colder climates. So sit back, relax… and enjoy a delicious glass of red wine.
What: Indulge in delicious dark chocolate as a pre-workout power food.
Why: Dark chocolate contains loads of bone healthy polyphenols that are also excellent for your general health. More recently, University of California, San Diego researchers have found that epicatechin, a flavonol compound found in chocolate, enhanced muscle performance in laboratory mice by increasing mitochondrial activity in their muscles.2 Mitochondria are inside each cell and their job is to produce energy.
While chocolate is acidifying, you can reap the benefits of epicatechin with a very small portion that can be easily balanced with an alkalizing food. According to the study researchers, as little as a half of one square of a typical chocolate bar can help intensify the effects of a workout.3
How: Approximately 30 minutes before you exercise, eat one square of dark chocolate, with a minimum of 70% cacao. Make sure it is low in sugar and that it doesn’t contain High Fructose Corn Syrup (now also labeled as corn sugar). Or if you prefer, make this delicious and energizing drink:
1 1/2 teaspoon cocoa powder, raw unsweetened and preferably organic
1 teaspoon coconut oil, preferably extra-virgin organic
12 ounces almond milk or your favorite milk substitute
Stevia, to taste
Mix well with a whisk or in blender until it foams.
Optional: sprinkle with cinnamon
Now you’ll have all the energy you need to exercise for your bones. And if you haven’t yet, give the Densercise eBook a try.
Densercise, in a Nutshell
- All 52 Densercise moves are illustrated and include instructions so there’s no guess work and you can clearly follow along.
- A complete, full-body exercise system for your bones.
- It clearly walks you through a complete 4 week exercise schedule.
- Thanks to the super-targeted Densercise moves along with the Density Training Method, you only need to practice the moves for 15 minutes a day.
- Each day has 3 moves that target different muscles and bones.
- Everyday is different so you never get bored with the same old routine.
- The Densercise eBook features a variety of weight bearing, resistance, flexibility moves and more, making it the most complete bone exercise system to date.
- Plus you’ll get instant access to the Densercise Online Video Collection. Each move is demonstrated on video making it even easier for you to get started.
So “spring forward” for your bones!
1 Z.P. Liu, W.X. Li, B. Yu, J. Huang, J. Sun, J.S. Huo, and C.X. Liu. “Effects of trans-Resveratrol from Polygonum Cuspidatum on Bone Loss Using the Ovariectomized Rat Model.” Journal of Medicinal Food. Spring 2005, 8(1): 14-19.
2 Nogeuira L, Ramirez-Sanchez I, Perkins GA, Murphy A, Taub PR, Ceballos G, Villarreal FJ, Hogan MC, Malek MH. “Epicatechin enhances fatigue resistance and oxidative capacity in mouse muscle.” J Physiol. 2011 Sep 15;589(Pt 18):4615-31.