Veganalysis: 2.6 Strong Bones

13 Aug

veganalysis

2.6 Bones: Skeletal System

  1. Vitamin D3: Unless you are a lifeguard in Southern California, there’s a decent chance you’re deficient, especially if you live at a far northern latitude. We need to make sure we are getting enough vitamin D3 because if we are deficient then we will not be absorbing the calcium from our food. If it is not being absorbed, than calcium will be taken from the bones and teeth. Vitamin D3 is also important for balancing mood so it is connected with brain health and also immune health. I recommend getting you blood tested every year for Vitamin D. If you are low, you will need to supplement. Taking 1,000 units/day is usually a good idea for maintenance.
  2. Calcium: We all know that we need calcium for strong bones. In addition to making sure we are meeting our vitamin D requirements, eating calcium rich foods on a daily basis will ensure we met our needs. Eating 1-3 cups of sulfur rich vegetables will give you plenty of calcium. Foods also high in calcium are sesame seeds, apricots, almonds, blackstrap molasses, chia seeds and Brazil nuts.
  3. K2: Vitamin K2 is critical for a healthy heart and skeletal system. This vitamin is often overlooked in the vegan diet. Among other things, K2 helps shuttle calcium away from your arteries (where it can contribute to plaque formation), and into your bones and teeth, where it rightfully belongs. Some K1 is converted to K2, but not much. As you are probably learning from this blog, it is not ONLY about what you eat but also what you absorb and convert that really matters. Vitamin K2 is only found in certain bacteria and animal products. We can get it through a fermented food called Natto or a supplement. K2 has incredible dental benefits as well. I recommend all vegans take a daily K2 supplement if they are not consuming natto on weekly basis. Consider trying the protein powder by Sunwarrior called Illumin8 which has natural sources of K2.
  4. DEXA Scan: Consider getting a DEXA Scan done, which is a special type of X-ray to measure your bone density on a yearly basis.
  5. Resistance Training: To keep strong bone density and maintain muscle mass, regularly do resistance training with weights 2-3x a week.
  6. Summary: The first step to strong bones is to see what level your Vitamin D level is at. From there you can see if you need to supplement. Vitamin D will facilitate the absorption of calcium from your food. If you are low in vitamin D, most that wonderful calcium rich plant food you are eating will not be absorbed, and worse you will be pulling calcium from your bones and teeth. Now, once you have normal levels of vitamin D, and are eating lots of calcium rich plant foods, it is vital you are getting enough vitamin K2 to shuttle all that calcium to the right places, your bones and teeth. We do not want the calcium to go to the arteries. Consider eating more Natto or supplementing with K2. Getting a DEXA scan yearly can help you monitor your bone density trend. Keep your bone density strong with resistance training 2-3x a week.
  7. Recipe:Strong Bones Stir-Fry, Serves 6-8

bok-choy-mushroom-stir-fry-su

Ingredients:

  • 3 pounds baby bok choy
  • 1 tablespoon coconut oil
  • 3 small dry red Chinese hot peppers
  • 1 pound shiitake mushrooms (about 4 dozen), stems removed
  •  Salt and pepper
  • 4 garlic cloves, minced
  • 1 tablespoon grated ginger
  • 1 tablespoon lakanto monkfruit sweetener
  • 3 tablespoons coconut aminos
  • 2 cans navy beans, rinsed from can
  • 6 scallions, sliced diagonally, for garnish
  • 1 tablespoon roasted sesame seeds and almond slivers  for garnish

Directions:

  1. Bring a large pot of well-salted water to a boil. Cut off and discard stem ends of bok choy. Separate leaves, rinse and drain. Drop leaves into boiling water and cook for 1 to 2 minutes, until barely cooked. Immediately remove, rinse with cool water, drain and pat dry. Arrange leaves in one layer on an ovenproof earthenware platter, then set aside.
  2. Put a large wok or cast-iron skillet over high heat. Add oil and heat until nearly smoking, then add hot peppers and shiitake caps, stirring to coat. Season lightly with salt and pepper. Stir-fry for 2 minutes. Reduce heat slightly and add garlic, ginger, Lakanto, and coconut aminos. Stir-fry for 1 minute more.
  3. Spoon shiitake and pan juices over reserved cooked bok choy. Serve at room temperature, or if you prefer, reheat covered with foil for 10 to 15 minutes in a hot oven. Fold in navy beans and garnish with scallions and sesame seeds, and almond slivers. Serve with a side of natto.

Bones

Colleen Poling, RD ❤

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