Savers know that the Medical Establishment ignores the clear connection between nutrition and building youthful bones.
Today’s post is yet further proof that the Establishment is wrong about this.
Because what you eat profoundly affects your bone health. That is why I’m thrilled to share with our community a scrumptious pH-balanced, polyphenol-rich dish full of Foundation Supplements.
As we delve into the nutritional details of today’s recipe, you’ll discover that it is easy to prepare using only seven ingredients. Plus this delicious dish offers no fewer than 17 Foundation Supplements that are essential for building fracture-resistant bones.
Let’s get started with the recipe!
The Anti-Establishment Salad
- 2 cups quinoa, cooked
- 2 pears, diced
- 2 cups arugula, chopped
- 1/4 cup cranberries, (dried or fresh)
- 1/4 cup apricots, chopped (dried or fresh)
- 1/4 cup walnuts, chopped
- 1/2 cup turkey breast, cooked and cubed
- In a large bowl, combine all the ingredients except the quinoa. Add the cooked quinoa and stir to mix well.
- Pour on your favorite dressing and enjoy.
- Quinoa and turkey can be warm, if desired. For a crunchy texture, sauté the quinoa before adding it to the salad.
17 Foundation Supplements In The Anti-Establishment Salad
Besides its delicious flavor, this salad gives you 17 Foundation Supplements, which are key nutrients that specifically help build younger bones.
Let’s take a close look at what Foundation Supplements each ingredient has to offer.
This versatile, alkalizing gluten-free grain is high in protein and has a rice-like texture that works well in hot or cold dishes. It contains manganese, copper, magnesium, folate, and zinc.
Manganese is a trace mineral that is never mentioned by the Medical Establishment with regard to osteoporosis. Yet it’s vital for bone health, because it is a crucial element in many enzymatic processes. Among its many roles is regulation of the thyroid, and thyroxine helps balance the delicate bone resorption cycle.
I love all varieties of this juicy fruit. Regardless of which type of pear you use in your salad, you will get the following Foundation Supplements: Vitamin C, Vitamin K, copper, and boron…just make sure you leave the peel on, because it contains the most nutrients.
Vitamin K is a fat-soluble vitamin that is generally known for its connection to blood clotting. But Vitamin K is excellent for building youthful bone. It works with Vitamin D to produce osteoclast cells that make way for new bone. This vitamin also facilitates the deposition of calcium in the bones by playing a role in altering a protein called osteocalcin. In a process that cannot occur without Vitamin K, osteocalcin is altered chemically in such a way as to allow it to bind to calcium.
In addition, pears are high in antioxidant polyphenols, and red-skinned varieties contain anthocyanins (anti-inflammatory flavonoids) and carotenoids.
This fruit helps keep the “bounce” in your bones with its high Vitamin C and manganese content. You’ll see cranberries widely available in stores this time of year because of their association with holiday celebrations.
Vitamin C acts as an antioxidant and a vitamin, and it is vital for collagen production. Collagen is the flexible, tough protein matrix that acts a bit like a scaffold for the deposition of bone minerals. Collagen gives bone its tensile strength, so Vitamin C directly contributes to fracture-resistance.
Arugula was quite trendy a few years ago, and for good reason. Peppery arugula contains Foundation Supplements Vitamin C, folate, calcium, magnesium, and manganese.
Folate (Vitamin B9) reduces inflammation by decreasing homocysteine in the body by converting it to other amino acids. Vitamin B9 is required for the body to synthesize DNA and protein, and for the formation of red blood cells.
Calcium is “the” bone-health mineral (though clearly not the only one, and not in isolation), and arugula offers a bioavailable, plant-based form of this mineral.
Magnesium is crucial to bone rejuvenation, but it is seldom mentioned. It works closely with calcium, and well over half of the body’s magnesium is found in the bones. Magnesium deficiency is, unfortunately, quite common with our modern diets; but arugula is a tasty way to get an organic form of this mineral.
Additionally, arugula is low in oxalates and offers phytonutrients such as beta-carotene, zeaxanthin, and lutein.
Many people have a tradition of setting out a bowl of mixed nuts on Christmas, and walnuts are always included. Although they are acidifying, like all acidifying nutritious foods, walnuts have a place in a bone-healthy diet. They contain boron, copper, and manganese.
Boron reduces the excretion of calcium and magnesium from the body. A study done in the 1980s found that boron intake such as that “commonly found in diets high in fruits and vegetables” prevents “calcium loss and bone demineralization.” 1 In addition, the study found that “Boron supplementation markedly elevated the serum concentrations of 17 beta-estradiol.”1 (17 beta-estradiol is a form of estrogen.)
Dried or fresh, these fruits are excellent for your bones. They contain Foundation Supplements Vitamin C, Vitamin K, and copper.
Copper is found throughout the body and, as noted above, is part of important enzymatic processes. It’s because of this enzymatic action that copper helps in the production of collagen and elastin, thereby maintaining bone integrity. Copper is also a component of superoxide dismutase, so it prevents oxidative (free radical) damage to your cells, including bone cells.
This salad is a perfect way to use leftover Thanksgiving turkey. Turkey is full of bone-rejuvenating nutrients and Foundation Supplements B-Complex vitamins (B1 [thiamine], B2 [riboflavin], B3 [niacin], B5 [pantothenic acid] B6 [pyridoxine], B12 [cobalamin], choline, biotin, zinc, selenium, and protein.
B-complex vitamins work together to perform a multitude of bone-building tasks. B12, B6, and folate (found in quinoa above) work together to lower levels of homocysteine, an inflammatory marker that inhibits the formation of collagen.
Selenium helps your bones by improving your mood and reducing stress.2 In fact, low levels of selenium have been shown scientifically to increase the risk of osteoporosis.3
Zinc is another overlooked trace mineral when it comes to bone health. It’s actually found within bone’s hydroxyapatite mineral crystals. It is part of an important enzymatic trio composed of manganese, zinc, and copper, which are all found in the Anti-Establishment Salad.
Protein, especially from animal sources, is not emphasized in the Osteoporosis Reversal Program; nonetheless, it does have an important place in a bone-rejuvenating diet. Protein provides the building blocks of muscle, especially when consumed throughout the day. And strong muscles are essential for applying healthy pressure on bone during weight-bearing exercise.
Additionally, turkey contains Omega-3 fatty acids, which boost mood, decrease inflammation, and increase calcium absorption.
Incorporating Food-Based Foundation Supplements Into Your Bone-Healthy Diet
Today’s recipe is just one example of many that shows you how you can get many crucial bone health nutrients in just one dish. Bone Appétit, the Save Our Bones cookbook, contains over 200 delicious, balanced recipes that are full of Foundation Supplements. Based on nutrient-rich Foundation Foods (all of which are listed in the cookbook), Bone Appétit shows you how to easily incorporate bone-building foods into your daily routine.
Out of time? Turn to Quick Picks, a selection of super-fast recipes at the end of each section that take only 20 minutes (or less) to prepare.
There’s even more to Bone Appétit – three free bonuses that are included with your order today:
- Calcilicious, a recipe collection bound into your Bone Appétit cookbook that includes a variety of exceptionally dairy-free calcium-rich dishes;
- Blender Magic, delicious smoothie recipes you can make right in your blender in just minutes – perfect for a bone-building breakfast on the go; and,
- The 30 Day Meal Planner, which shows you step by step how to plan bone-rejuvenating meals and snacks for an entire month.
Till next time,
1 Nielsen, FH, et al. “Effect of dietary boron on mineral, estrogen, and testosterone metabolism in postmenopausal women.” FASEB Journal. November, 1987. (5):394-7. Web. http://www.ncbi.nlm.nih.gov/pubmed/3678698
2 Benton, David. “Selenium Intake, Mood and Other Aspects of Psychological Functioning.” Nutritional Neuroscience. 1 January 2002. Vol 5, issue 6, pages 363-374. Web. http://www.maneyonline.com/doi/abs/10.1080/1028415021000055925
3 Ebert, Regina and Jakob, Franz. “Selenium deficiency as a putative risk factor for osteoporosis.” Orthopedic Department of the University of Wuerzburg. Orthopedic Center for Musculoskeletal Research, Wuerzburg, Germany, March 2007.