Delicious — way to keep your bones healthy

olive-oil

Research shows that the rate of fractures due to osteoporosis is lower in countries in the Mediterranean, compared to northern Europe or North America.

Why? Well, most Mediterranean people tend to get more exercise year-round than most of their northern counterparts, and that helps keep their bones healthy. And the Mediterranean diet is rich in foods containing vitamin C is a key component of strong bones.

But many Mediterranean people aren’t milk drinkers, so they don’t get much calcium through their diet. And, as we all know, calcium and vitamin D are essential for bone health.

So what’s behind this new Mediterranean paradox? According to a new study, it may very well be olive oil.

In fact, this research shows that when consumed regularly, extra virgin olive oil can lower the risk of bone fractures by a whopping 51%.1

Nine years of data shows the benefits of olive oil

Over the years studies that show how consuming olive oil reduces blood pressure and lowers risk of heart attacks and strokes. Olive oil is also beneficial for brain health — due mainly to bioactive constituents like phenols and the carotenoids that give the oil its golden color

Over an average of nine years, in one study  participants  had a total of 114 bone fractures. But the participants in the highest third for olive oil consumption had a 51% lower risk of fractures, compared to those in the lowest third of olive oil consumption.

How to get the most health benefits from your olive oil 

The study found these bone benefits were specifically associated with EVOO, which has higher plant phenolic content.

Researchers at University of California tested 186 different olive oil samples.

Popular brands that failed to meet the extra virgin testing were: Bertolli, Carapelli, Mezzetta, Mazola, and Pompeian.

Brands that passed the University of California test were: Bariani, California Olive Ranch, Cobram Estate, Corto, Kirkland Organic, Lucero (Ascolano), Lucini, and McEvoy Ranch Organic.

You can look for the seal denoting approval by the California Olive Oil Council, labeled as “COOC Certified Extra Virgin.” Seals of approval from the Italian Olive Growers’ Association, the Extra Virgin Alliance (EVA), and UNAPROL also signal a good, pure product.

Be sure to store your olive oil at room temperature, away from heat and light (in a cabinet or pantry).

You can also get health benefits by eating whole, organic olives. But skip the pre-packaged varieties that taste more like the cans and containers they come in, and opt for fresh olives instead. Many grocery stores now have open olive bars that offer a wide selection of these tasty delicacies. They can be expensive, but considering the health benefits olives confer, they’re well worth the indulgence.

 

[SIDEBAR]

My checklist for healthy bones

Avoid dangerous, ineffective osteoporosis drugs and keep your bones healthy with these easy, natural steps.

  • 250 mg of vitamin C, twice a day
  • 10,000 IU of vitamin D daily
  • Calcium intake through a diet rich in dairy foods and leafy greens, NOT calcium supplements
  • Vitamin K2
  • Regular consumption of olive oil
  • Moderate, daily physical activity like walking, swimming, or doing housework or yardwork

 

SOURCE:

1“Extra virgin olive oil consumption reduces the risk of osteoporotic fractures in the PREDIMED trial.” Clin Nutr. 2017 Jan 13. pii: S0261-5614(17)30006-7.

The Rules Of Weight Loss Have Changed

The misguided rules of the low fat diet are gone and won’t be missed.  The new rules embrace healthy delicious fats.  Healthy fats are not only delicious they have amazing health benefits including reducing inflammation, balancing blood sugar and weight loss.  Inflammation is linked to a host of chronic disease you want to avoid like arthritis, diabetes, ADHD, depression, eczema and more.

So what are these “healthy” fats?  Think nuts and seeds like sesame, coconut, macadamia, chia, flax, pistachios, pecans, walnuts, full fat organic dairy and clean protein (grass-fed beef or bison, poultry).

Now don’t get overwhelmed you can fit these into your current eating plan with little effort with one cardinal rule – DON’T eat fat with sugar!   The body is designed to use the fastest source of energy which will be sugar and store excess calories as fat.  The exciting benefit is you can eat fat without the sugar and burn off the fat.  The more healthy fats you eat, the faster you will lose weight, repair your stress, hunger and sex hormones, and produce soft wrinkle-free skin!

  • So here are some ways to start eating healthy fats every day;
  • Use organic pastured butter on your vegetables
  • Add 2 teaspoons of coconut oil to your smoothies
  • Use avocado instead of mayonnaise on your sandwich
  • Toss pine nuts into your recipes or grind them for bread crumbs
  • Snack on nut butter like pumpkin, sesame, cashew, and almond
  • Experiment with hemp or flax oil on salads

Just remember all fats can turn rancid so handle them with TLC, refrigerate and store in a dark container.   Also banish all fake fats!  They inhibit metabolism, reduce thyroid function, and promote inflammation.  These types are fats are hydrogenated or partially hydrogenated, like margarine, shortening, soybean, cottonseed, canola, vegetable oils and cooking sprays.

So leave your fear of fat behind and enjoy a slimmer, healthier you!

Call today to make sure your health is on track with a biofeedback scan.  Get instant answers and a plan that is perfect for you.  For appointments with Doctor Leesa Haire, ND, RPh, call 850-733-7017.  The All Natural Pharmacist is located at 495 Grand Blvd, Suite 206,   Miramar Beach, FL.     

“Beloved, I wish above all things that you may prosper and be in health, even as your soul prospers.”  3 John 1:2