Winter 2010
BONES MY ACHING BONES
By
Karim H. Fugel, CHHC www.lettuceandfreedom.com
The winter always
makes me think about bones. Maybe it is
because we are naturally less active during the winter months, or because the
cold weather brings our attention to our aches and pains, who knows? What I can offer you are some simple ways to
eliminate any concerns over your bones, including those aches and pains.
What is needed for
strong bones:
·
Magnesium – it is not all about the calcium. The Framingham Heart Study found that those
with the highest intakes of magnesium and potassium had the strongest bone
density.
·
Exercise – move it or lose it as the saying goes. Simply walking can help put on bone mass at
any age.
What to eat:
Vegetables – especially the dark green leafy ones as they also contain
potassium.
Whole
Grains, Nuts & Seeds – all are rich in magnesium and trace minerals.
Edible
Bones – as in small fish and stocks made from the bones.
Do not be concerned
about dairy. It is thought that 85% of
Americans have a lactose intolerance. If you do not consume dairy, you will get
your calcium from the place the cows get it!
Besides, the famous Nurses Health Study discovered that those who drank
2 glasses of milk per day doubled their risk of osteoporosis as compared to
those who drank less than 1 glass of milk per week.
Try a nightshade-free
diet. Many people with arthritis feel
better when they eliminate nightshades from their diets. The alkaloids in these vegetables alter
calcium absorption in some people.
Nightshades: potatoes,
tomatoes, eggplant, peppers & tobacco.
By Karim H. Fugel
www.lettuceandfreedom.com
Fresh Sardines – 4 per person, depending on
the size
Cornmeal
For sauce;
1 cup chopped fresh cilantro
¼ cup unsweetened
coconut milk
½ Serrano
chili pepper, stemmed and seeded
2 tbsp. fresh lime juice
1 inch piece fresh ginger
1 garlic clove
Salt to taste
Preheat oven to 375
degrees.
Rinse sardines and
dredge in cornmeal.
Bake for
approximately 15 minutes, turning fish over half-way through.
Combine all
ingredients for the sauce making sure to stir the coconut milk well. Blend until smooth. The sauce will keep for 3 days if covered and
refrigerated.