BONE APPÉTIT by Vivian Goldschmidt, MA for National Osteoporosis Month

Author Vivian Goldschmidt, MA is the author of this book and also the creator of a fabulous website called www.saveinstitute.com with terrific articles on Osteoporosis that she calls Save Our Bones. Since cooking is one of her passions, the book is called  BONE APPÉTIT, a perfect play on words!

This book reflects a concept that I learned about many years ago: the acid/alkaline balance. I read that the pH levels of each cell are 80% alkaline and 20% acid and this should be reflected in our diets. Unfortunately, the standard American diet (and often even a vegetarian diet that over-emphasizes grains, beans, dairy and eggs) is flipped, with 80% acid foods (meat, dairy, fish, and most grains and beans) and only 20% alkalizing foods for stronger bones.

The recipes have icons to indicate if the dish is more acidic or more alkalizing:

1. The circle with a small green section doesn’t meet the 80/20 pH balance.
2. The green sun icon indicates a 100% alkalizing recipe.
3. No Icon indicates the dish meets the 80/20 balance.

If a dish doesn’t meet the 80/20 pH balance, you can supplement with other alkalizing dishes in the book.

The book contains what the author calls Foundation Foods, which offer more bone-building benefits of regular foods and also contain the Foundation Foods in their natural form.

On pages two and three we read about which foods have the highest sources of Silicon, Vitamin D, Vitamin K, etc. and list which foods in these categories are alkalizing and which are acidifying, so if you want to re-balance some of your favorite dishes, you can use this list to finds alkalizing foods to complement your dish. For example, leafy greens and many green veggies are good sources of Vitamin K and are also alkalizing, so you can add them generously to your dishes that contain meat, grains, beans and dairy to balance out the recipe into the 80/20% pH recommendation for alkalinity.

Here is just one recipe from the nearly 200 in the book, which is not vegetarian, but has loads of meatless recipes like the one below:

BERRY GOOD PANCAKES

This bone-friendly and delectable version of buttermilk pancakes will brighten up your day.

8 PANCAKES (4 SERVINGS)

INGREDIENTS DIRECTIONS

  • 1 cup almond flour
  • 2 teaspoons baking powder
  • 1⁄2 teaspoon baking soda
  • 1⁄2 teaspoon ground cinnamon
  • 3 eggs, beaten
  • 1 1⁄4 cup plain yogurt
  • 1⁄4 cup milk substitute
  • 1 teaspoon olive oil
  • 2 cups of your favorite berries (except blueberries, because they are acidifying)*
  • Vegetarian butter as needed
  • 1 tablespoon chopped almonds
  • 1 tablespoon pumpkin or sunflower seeds (optional)FRUITY WRAPS

1. Mix the baking powder, baking soda, flour, and cinnamon in a bowl by pouring through a sieve. If you don’t have a sieve, put them all in a sealed container and shake until thoroughly mixed.

2. Whisk the beaten eggs, yogurt, milk, and oil together in a separate bowl and combine with the flour mixture. Stir gently only until blended.

3. Bring a lightly-oiled frying pan or griddle to medium-high heat. Measure approximately 1⁄4 cup of batter per pancake onto heated pan and let cook for up to 2 minutes or until you start to see bubbles on the surface, then flip. Cook up to 2 minutes on the other side until both sides are golden brown.

4. Top with butter, berries, and sprinkle with almonds. Add seeds if desired.

* This indicates that adding blueberries is not as good  as other berries because blueberries are acidifying, which I did not know! So if you like blueberries, as I do, I will now consider adding or substituting raspberries or strawberries.

 The book contains many vegetarian recipes as well as non-vegetarian recipes, so I just would focus on the meatless dishes. Since it is an eBook you can get instant access when you buy it. Here is the link:
(If you Google the title, you will find other links to buy the book elsewhere and also go on the main Save Our Bones website listed above for additional info.)
P.S. I own a couple of books that list all major foods and list which ones are alkalizing and which ones are acidifying. I also have a book I reviewed called Dropping Acid which can be used for people with acid reflux.

 

Eat Wheat by Dr. John Douillard

If I were to draw up a list of 10 or 12 books on health as recommended reading, I would have to place Dr. John Douillard’s newest book, Eat Wheat: A Scientific AND Clinically-Proven Approach TO Safely Bringing Wheat AND Dairy back INTO Your Diet, at the top of the list. There is actually strong scientific information about basic health issues he uses to prove that wheat and dairy are natural foods that can be safely eaten once you clear and drain the lymphatic system throughout your body.

This helpful book is divided into two large sections: Part I: Exploring the Cause of Wheat and Dairy Intolerance and Part II: Igniting the Digestive Fire Within. However, there are several charts and lists that are helpful in the Appendices, as well as the body of the book. The four Appendices are: Seasonal Grocery Lists, Homemade Sourdough Bread Recipe, Ayurvedic Superfood Kitchari Recipe (next posting) and Sun Salutation Yoga Instruction (Yoga is part of his “recipe” to keep the lymphatic system from becoming congested.) There are also 605 scientific references used to research and compile Eat Wheat— very impressive!

Because this book is so comprehensive, I am just highlighting a few aspects of the text that I trust will show the importance of this breakthrough book. Because the digestive tract is the focus of much of the information, this quote is indicative of his Ayurvedic approach to healing, since Ayurvedic practitioners first investigate the lymph system when a person seeks treatment.

60-70 million people in the U.S. alone are affected by digestive diseases and issues. (citation 42) These are staggering statistics, and in my opinion, this prevalence of digestive issues can be decreased dramatically through strengthening and balancing our digestive system using time-tested strategies that have been working in traditional cultures for thousands of years. (Direct quote)

So healing the digestive system is the main issue to tackle and the book provides many helpful suggestions and remedies, whatever your health issues related to digestion. For example, Dr. Douillard explains the circadian rhythms that Ayurveda embraces and how to synchronize your body with nature’s rhythms. In this section, The Longevity Lifestyle, he discusses the three Ayurvedic body types (doshas) and which parts of the body they control and how these are linked with the hours in a day. He writes about: When to Sleep, What to Eat, When to Eat, and How to Eat. These are simple, yet powerful discussions on what we often take for granted, without realizing how these factors influence our digestive tract and our overall health.

One section that I found to be a good review is the topic of Acid/Alkaline foods, a topic I have written about and I have posted to my website before. Here’s the link (minus the photos): (https://www.menupause.info/archives/7237).

Dr. Douillard writes:

Eating more alkaline foods is scientifically linked to a reduction in inflammation, the boosting of immunity increased energy, balanced digestion, and balanced weight. (References 484-486 @ end of book) In this section he also includes a list of vegetables, Fruits, and Miscellaneous foods that he calls “lymph-movers” or “lymph-congestors.” In this section Dr. D. also writes about a Seasonal Lymph Detox, something I tried with great success and plan to do again.

This book has been a scientific and common-sense eye-opener for me and I plan to continue using it to detox, repair, and rebuild my digestive track so I can eat foods that I might have formerly avoided, such as onions because of a negative reaction.

One of the appendices, as mentioned above, includes a kitchari recipe, the basic Ayurvedic dish that Dr. Douillard recommends to soothe and nourish the intestinal skin. (Next posting) In India it is still baby’s first food and prescribed as medicine (Let food be thy medicine and medicine be thy food….Hippocrates) and for elderly people convalescing. I make kitchari every week and add veggies and sprouts to my dish. (Link to my recipe https://www.menupause.info/archives/18012.)

Eat Wheat (293 pages) is available in books stores and online for $21.95. Also, Dr. Douillard also has a wonderful website:www. lifespa.com where you can find food lists, Ayurvedic products, and free videos, as well as his books.

P.S. I met Dr. Douillard about three years ago at a workshop at Kripalu Yoga Institute. He’s the real deal: smart, motivational, healthy, and sincere and this book is a must read for anyone with any kind of digestive issue, not just wheat and dairy.

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