The ingredients in my super smoothie keep changing...the latest addition is another powder...pure alfalfa.  So far it's been fine...and one tablespoon contains 10 grams of alfalfa vs. less than 500 mg in one capsule.  The benefit of alfalfa for bones is that it's a natural source of Vitamin K, which has been shown to contribute to formation of bones. 

Another recent addition is collagen (in the form of beef gelatin powder).  As long as I don't add too many frozen fruits, the gelatin mixes fine and adds no taste.  One scoop has about 18 grams of protein.  It's been great for my nails, which are now stronger and smoother after including collagen in my diet for about a month. Collagen is an important element of bones, as is protein. Studies have shown a link between lack of collagen in facial skin, and lower bone density. There's not a ton of academic research on the effectiveness of collagen supplements on bone density, but it seems to make sense that it would be helpful.  

The other ingredients in my breakfast smoothie are kefir (for protein, calcium and probiotics), a dash of orange juice (for Vitamin C and good taste), Whey protein (also has calcium), a tablespoon of coconut oil , baby bok choy (great source of calcium that is easily absorbed), and anti-oxidant powerhouse: blueberries. 

The blended drink does look green, but still tastes good.  If you add raspberries, it will turn pink.

Here's to a healthy way to start the day!

Now that it's almost summer, those of us who live in northern climates have the chance to soak up enough sun for our skin to make a healthy amount of Vitamin D. How do we get the right amount of sun exposure with the least risk of sunburn and skin damage?  

I have heard dermatologists say that no amount of sun exposure is good for the skin. However,  the Vitamin D Council says that a few minutes of exposure to a large enough area of your body (legs, back) can greatly boost your Vitamin D stores with lots of health benefits.  Here's an article by the Vitamin D Council about how to get the right amount of sunshine for Vitamin D, depending on your location, skin type, and other factors. As a rule of thumb, they recommend exposing your bare skin to the sun in midday for about half the time it takes for your skin to turn pink. After that, cover up your skin or go in the shade to prevent sunburn and skin cancer. 

I like to eat lunch outside in the summer - and take that opportunity to expose my arms and legs to the sun for about 10-15 minutes. When I don't get out in the sun and for the rest of the year in northern Illinois, I rely on Vitamin D capsules.  They are relatively inexpensive, small and easy to swallow. 

One other caution:  adults who are 65 years of age or older may not be able to make enough Vitamin D through skin exposure, so keep popping those supplements and ask your doctor to test your Vitamin D levels periodically.

What do diatomaceous earth and a glass of beer have in common?  I just learned the answer to that question this week. They both provide silicon, which appears to be important to building stronger bones. 

At my recent visit with Dr. Zumhagen, an MD who does nutritional response testing, I asked about whether a nutritional deficiency might be causing the sudden weakness  in my fingernails. He suggested that I try supplementing with diatomaceous earth, which has silicon in it and can strengthen nails.  Diatomaceous earth is made from the shells of tiny organisms. Food grade diatomaceous earth can be safely ingested in water. (Oddly enough, it also is used as a pesticide, killing bugs not by toxicity but by the sharpness of the tiny shells. However, the shells do no harm to humans.) 

Having never heard of this substance, I wondered if it also could strengthen bones. Several articles suggested that it can do so, and that it's the silicon that is beneficial to bones; for example, see the research article entitled Silicon and Bone Health and the article on Health Benefits of Diatomaceous Earth.  

Another article turned up in my search that presented a much more attractive option for getting silicon:  drinking a glass of beer:  Research reveals link between beer and bone health. Apparently, beers made from barley have the highest silicon content. 

So which sounds better to you?   A glass of water with a little diatomaceous earth in it in the morning, or a glass of beer in the evening?  Maybe I'll try the water during the week and the beer on the weekend....