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Osteoporosis
Foods to Eat More Of: 
  • Fruits: mangoes, all raw fruits (except rhubarb, cranberries, plums & prunes)
  • Vegetables: arugula, broccoli, cabbage, collard greens, kale, romaine lettuce, watercress
  • Blackstrap molasses, fish (especially sardines & salmon - if canned, include the soft bones), beans, nuts, seeds, feta cheese
  • Spirulina, tofu, whole grains, sea herbs, yogurt and other low-fat dairy

Foods to Avoid or Minimize: 
  • Almonds, Swiss chard, rhubarb, spinach
  • Foods containing vinegar
  • Excessive fluoride, alcohol, salt, sugar & caffeine
  • Refined flour
  • Nightshade vegetables: tomatoes, potatoes, eggplants, all peppers

Essential Oils:
*If additional information or precautions are available, the links below will direct you that information.  If not, you will be directed to Amazon for purchasing options.
  • Roman chamomile, birch, fir, clove, fennel, ginger, spruce, hyssop, lemon, nutmeg, pine, thyme, peppermint, rosemary, oregano, geranium (bottom of feet, massage)​

Natural/Herbal:
*If additional information or precautions are available, the links below will direct you that information.  If not, you will be directed to Amazon for purchasing options.
  • Alfalfa, dandelion leaf, German chamomile, ginseng, parsley, plantain, stinging nettle, turmeric
  • Perform regular weight-bearing exercise such as walking or lifting weights.
  • Get 15 minutes of sunlight daily.

Yoga Therapy:
  • 12 Poses vs Osteporosis (15 minutes - Fishman Method) - Start at the 3 minute mark to skip intro
  • Safe Yoga for Osteoporosis - Re-Alignment Routine (17 minutes - Charlotte Stone)
  • Yoga For Chronic Pain​​ (16 minutes - Dr. Swamy Venuturupalli)

Supplements & Homeopathic:
  • Calcium: 600 mg twice daily (take with food).
  • Vitamin D: 200 IU twice daily (crucial in the winter).
  • Magnesium: 250 mg twice daily (take with food).
  • Boron: 3 mg daily.
  • Vitamin C: 1,000 mg twice daily (reduce if it causes diarrhea).
  • Zinc/ Copper: 30 mg zinc (add 2 mg copper daily if using zinc longer than 1 month).
  • Manganese: 10 mg twice daily.
  • Vitamin B-Complex: As Directed
  • Vitamin K: 1 mg daily
  • Calcarea phosphorica 6c
  • Calcarea carbonica 6c​


Mind-Body Connection:​​​
  • Can represent feelings of lack of support in life. 

Recipes - Food Medicine: 
*Note: Not all recipes are nutritionally perfect, but the options below are a great way to start incorporating beneficial foods into your diet in delicious ways.  Always try to buy organic, and feel free to make substitutions to accommodate gluten-free, vegan, etc diets.  Recipes naturally Vegan and Gluten-Free are marked as such (V=Vegan; GF=Gluten-Free).

Smoothies/Beverages:
  • Apple-Orange Smoothie (GF)
  • Basic Fruit Smoothie (V, GF)
  • Blueberry-Pomegranate Smoothie (GF)
  • Detox Smoothie (V, GF)
  • Golden Milk (V, GF)
  • Mango-Banana Smoothie (GF)
  • Mango Matcha Smoothie (GF)
  • Orange Smoothie (GF)
  • Peach-Banana Smoothie (GF)
  • Pineapple Mint Smoothie (V, GF)
  • Strawberry Banana Smoothie
  • Sunrise Smoothie (V, GF)
  • Super Skin Smoothie (GF)
  • Tropical Smoothie (V, GF)

Meals:
  • Adult Ramen (V, GF)
  • Baked Salmon with Dill Sauce (GF)
  • Buddha Bowl (V, GF)
  • MahiMahi with Cucumber-Dill Sauce (GF)
  • Oven-Fried Fish
  • Quinoa Oatmeal (V)
  • Salmon with Avocado Salsa (GF) - Omit Tomatoes
  • Sesame Salmon (GF)
  • Slow Cooked White Chili (V, GF)

Sides & Salads:
  • Avocado Cilantro Lime Rice (V, GF)
  • Brown Rice Pilaf with Saffron and Ginger (V, GF)
  • Caraway Brussels Sprouts (V, GF)
  • Favetta & Pita Triangles (V)
  • Roasted Green Beans (V, GF)
  • Sesame Green Beans (V, GF)​
  • Steamed Edamame (V, GF)​
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