I’m always seeking out quick, easy ways to get more nutrition into my food and I thought I’d share a personal fave I’ve started doing each morning to have as an after lunch “treat.” I think tastes great with each spoonful packed with bone healthy nutrition!
I am experimenting with unflavored hydrolyzed collagen peptides as I get questions on whether the marketing claims being made on the internet are true or not. After researching a few medical journals, the best I can come up with is “maybe” and “probably.” Although not a large study (of 131 post-menopausal women with a four year follow up – link to the article I located through Google Scholar below) the summary by the authors state that “The daily intake of 5 g of specific bioactive collagen peptides resulted in a steady increase in BMD and the T-score in the spine and femoral neck after 4 years….Although further research is needed, specific bioactive collagen peptides could offer an innovative therapeutic approach for a long-term osteoporosis treatment with good tolerability without the potential side effects of some forms of drug treatment.” So, give the full study a read to make up your own mind (link below.)
I also LOVE, LOVE the benefits of daily mushroom intake for immunity and much more. I personally like Host Defense Stamets 7 and have included that in my daily routine for a few years. Link to their website (nope, we’re not an affiliate link, just offered for information) also below.
And then there’s our friend Chia seeds. According to Mayo Clinic (link below They are high in omega-3 fatty acids and fiber. Chia provides a similar amount of omega-3 fatty acids as ground flaxseed in the form of alpha linolenic acid, or ALA…Chia seeds are an excellent source of fiber, which can improve heart health, reduce cholesterol levels and promote intestinal health. Fiber takes longer to digest and makes you feel satisfied longer, which is how it can help with weight loss and decrease your risk of developing diabetes or heart disease. Eating a diet rich in fiber also is shown to protect against colorectal cancer.
All of that led me to this: What if I wrapped those together in some unflavored yogurt (stirred well), topped with some frozen berries, covered and put in the fridge in the morning for my post lunch treat? I’ve been doing that for several weeks now and honestly really like it! The defrosting berries add a nice flavor boost and the chia seeds further thicken the yogurt to a nice consistency.
Ingredients:
- 2/3-3/4 cup of plain or Greek yogurt
- 1 T. chia seeds
- 1 T. collagen peptides
- ½ t. Host Defense Stamets 7 Mushroom Powder
- Frozen blueberries
Directions:
Scoop yogurt into an 8oz jar with a lid. Dump powders in the yogurt and stir thoroughly clumps. Put ¼ cup blueberries on top. Put on lid and place in the fridge for minimum of three hours.
Enjoy!
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8441532/
#strongbones
#ipivotnow
#yogavosteoporosis
#nutritionforbones
Very good suggestion
Thank you Savita!
Great idea! I will get to ordering—thanks for the contact t information.
Awesome!
I recently learned that chia seeds are very high in oxalates and that oxalates interfere with the absorption of calcium. Was very upset because I’ve been using chia seeds liberally and daily on salads or in yogurt with berries as you are suggesting. Do you have any thoughts on this? Thank you.
Hi Claire, thanks for your great question! Let me share a bit of what I understand about oxylates. Yes, they can interfere a bit with calcium, however, many sources belive that there are other health benefits from some oxylate rich forms of food may outweigh the negatives.
Research indicates that most people consume approximately 200-300 mg of oxylates per day. For those prone to things like kidney stones, that may be too much. Others believe that under 50-100 mg/per day can be safe. Chia seeds contain approximately 22 mg/tablespoon of oxylates.
According to the Mayo Clinic, “Chia seeds are an excellent source of fiber, which can improve heart health, reduce cholesterol levels, and promote intestinal health…Eating a diet rich in fiber can reduce the risk of colorectal cancer.” For the full article, please take a look at https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/chia-seeds-pack-nutritional-punch#:~:text=Chia%20seeds%20are%20an%20excellent,developing%20diabetes%20or%20heart%20disease
As ALWAYS, this information is provided for educational purposes only, and is not medical advice. Please consult with your medical provider for advice on your specific medical condition. -Susan