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You trip over that loose stone in the walkway that you keep meaning to get fixed, but this time, instead of stumbling for a moment and perhaps cracking a couple of eggs in your grocery bag, you can’t catch your balance; you fall and fracture your hip. The next thing you know, you’re on your way to the hospital. How could this happen?
Just as you remodel your home every so often, your bones undergo constant remodeling. Specialized cells in your bones are hard at work, constantly breaking down and rebuilding your bone tissue and reshaping your skeletal structure. Osteopenia, low bone density, and osteoporosis are names given to describe a condition in which the body breaks down more bone than it creates. In essence, there is more demolition happening than construction.
Bone-Building Foods
Your body absorbs important minerals better through whole foods. Calcium and vitamin D, essential for bone health, are found in chestnuts, clams, dark green vegetables, leafy greens, soybeans, and salt-water fish such as flounder, salmon, sardines, and shrimp. Quercetin, a potent antioxidant, promotes the action of bone-building cells and is found in green tea, red wine, and microalgae such as chlorella, blue-green algae and spirulina. Sulfur, phosphorus and other minerals that build healthy bones can be obtained from garlic and onions. Tofu, tempeh, pineapple, grapes, and dried plums also support bone health.
A delicious, protein packed and calcium rich way to keep your bones healthy is to drink a bone broth daily. Made with chicken, beans, dark greens and vegetables, this broth will give you and your bones a healthy boost.
Bone Broth
Ingredients:
• 2 pounds or more of bones from a healthy source (range-free, grass fed and hormone & antibiotic-free from local butcher or health food store, cut into 1-1½ in. thick pieces)
• 1 cup black beans (soaked overnight, discard water)
• 1 pack dried kombu or wakame seaweed (soaked in water for 1 hour)
• 1 onion, chopped
• 2 carrots, sliced
• 2 stalks of celery, diced
• 1 bunch of kale, chopped
• 2 tablespoons Apple Cider Vinegar
• 1 bunch of parsley
• 1 tablespoon sea salt
• 1 teaspoon turmeric or Dr. Mao’s Heart Spice Blend
• 2 cloves of garlic for the last 30 minutes of cooking
Put all ingredients except garlic in deep stockpot and add water to fill ¾ of the pot.
Bring to boil and simmer for 90 minutes, add garlic and simmer for an additional 30 minutes. Let cool, discard ingredients and bottle broth in glass jars and store in fridge.
Heat up and drink at least one cup daily. This can also be used as a substitute for chicken stock for making soups, etc.
May you Live Long, Live Strong, and Live Happy!
- Dr. Mao, best known as Dr. Mao is a bestselling author, doctor of Oriental Medicine and board certified anti-aging expert. He has recently appeared on The Ricki Lake Show, Dr. Oz, and contributes to Yahoo Health and The Huffington Post. Dr. Mao practices acupuncture, nutrition, and Chinese medicine with his associates at the Tao of Wellness in Santa Monica, Newport Beach and Pasadena. Dr. Mao and his brother, Dr. Daoshing Ni, founded the Tao of Wellness more than 25 years ago in addition to founding Yo San University in Marina del Rey. To subscribe to his tip-filled newsletter please visit www.taoofwellness.com. To make an appointment for evaluation and treatment please call 310-917-2200 or you can email Dr. Mao at [email protected].
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Add a Comment1 Comments
Hello Dr. Mao,
Thank you for sharing this recipe with the EmpowHER community. I have been diagnosed with osteopenia and plan to make this broth.
Regards,
December 4, 2014 - 11:01amMaryann
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