Welcome back to
Active Life Health Clinic's
I’m excited to say that both my TCM student Scott Livingstone and I
facial rejuvenation course
this month. We’re in the process of sorting out some details and
I’ll be sending out another email soon to tell you more, but I was
too excited to wait to tell you at least a bit about it! Some of you
have already received the benefits of treatment with the
microcurrent machine, whether for pain treatment or “meridian
testing and balancing”. Stand by to hear more about it! Or
come in for a
introductory 15-minute consultation to
learn more first hand. Give us a call at 604-783-2846 or email
firstname.lastname@example.org to book your time.
couple of weeks ago my parents were on their way back from vacation
when my mom slipped and fell. She was lucky that she didn’t break
anything, though she’s still healing. Then, two days later I was at
my gym taking a step class when a woman a few steps over from me
missed her step and fell. She broke her ankle.
Why do I mention this? Because it’s a good reminder about bone
health. Accidents happen. But the stronger and more resilient your
bones are, the less likely you’ll suffer a broken bone. There are
many things you can do to make sure your bones are well supported in
supporting your body. Read on to find out what you can do.
Have a tough decision to make? Contact Trevor Simpson at
email@example.com. He is hosting a
Decision Clarity workshop:
Saturday May 2nd, 9.30 am to 6.00 pm.
Sunday May 3rd 10.00 am to 12.00 pm.
Workshop Fee $150, $50.00 deposit required to secure your space.
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To work in partnership with you to bring you to
your optimal health.
Ongoing health, not just temporary relief.
When my mom fell, a witness said that she flew through the air
before she crashed down on her hip. Though badly hurt, she didn’t
break a bone. My fellow step class member just mis-stepped and
triple fractured her ankle! Why when two women of approximately the
same age fall, does one break her bones when then other does not? Of
course different bones have different strengths, but there’s more to
it than that. Keeping your bones strong and supple reduces your risk
Feed Your Bones
When we think about foods for bone health, we normally think about
milk and other dairy products. But for many of us, milk is not a
friend. In fact, approximately 75% of adults worldwide have some
level of lactose intolerance. This means that they are not fully
able to metabolize the milk sugar lactose. Northern Europeans are
most likely to be able to digest milk sugars, while Asians and
Africans are least likely.
Certainly you could choose lactose-free milk and milk products, but
there are so many other foods that it’s not necessary.
Your top bone foods include:
TCM believes that in order to strengthen a part of your body, you
can eat the animal part. While this does not necessarily hold true
for all organs, it does in this case.
The little sardine bones are rich in calcium, just as your bones are
stores of calcium. Eating 3 ounces of sardines gives you a bit more
calcium than a glass of milk.
Sardines aren’t the only fish your bones like. Salmon and other
fatty fish are good sources of a variety of bone-boosting nutrients,
including calcium, vitamin D, and omega-3 fatty acids. Omega-3s from
fish oil supplements may also prevent osteoporosis as they have been
shown to reduce bone loss in older women.
Soy often gets a bad rap, but every villain has a good side and
every hero has a bad side. Tofu is rich in calcium with about 258 mg
in half a cup. In addition, soy is rich in isoflavones,
phytoestrogens which help protect against bone
loss, particularly in postmenopausal women.
and seeds: Various nuts and seeds are high in calcium,
magnesium, potassium, protein, and omega-3 fatty acids, all of
which are important for healthy
green vegetables: Rich in calcium, magnesium, and an
array of other minerals, some vegetables are even better for your
bones than milk. Half a cup of Chinese cabbage supplies the same
amount of calcium as an 8-ounce glass of milk. One cup of turnip
greens provides 200 mg of calcium.
Navy beans and white beans provide 119 and 93 mg, respectively, of
calcium per ¾ cup. They are also good sources of magnesium.
Just one pouch of instant plain oatmeal provides 165 mg of calcium.
foods: Many foods are fortified with extra calcium and
vitamin D, including orange juice, breakfast cereals, and soy or
Supplements for Supple and Strong
Note that for this category, I didn’t simply label it “Calcium”.
Many nutrients are key to good bone health.
Calcium carbonate is commonly used, but it is generally poorly
absorbed. Calcium carbonate is what antacids use to decrease stomach
acid. The problem with that as a calcium source is that we need
stomach acid in order to absorb calcium and our stomach acid tends
to decline as we age (even if you have acid reflux, it does not mean
you have too much acid, just likely not enough mucus to protect from
the acid). Better options include calcium citrate, calcium chelate,
and my preferred, calcium microcrystalline hydroxyapatite complex
(MCHC). The last one can not only slow the rate of bone loss, but
also reverse bone loss attributed to osteoporosis.
More than 60% of the body’s store of magnesium is in the bones.
Sufficient magnesium is required for vitamin D and calcium
absorption. In addition, magnesium on its own has been shown to slow
the rate of bone loss. Magnesium oxide is a poorly absorbed form, so
what you are best consuming in supplement form is magnesium citrate,
magnesium chelate, or magnesium glycinate.
Vitamin D: Vitamin D is essential for optimal calcium
absorption. While your body can make this nutrient from exposure to
sunlight, many of us do not get enough sun throughout the year to
support our needs.
Manganese, copper, zinc, strontium, boron, and phosphorous are other
key bone nutrients.
Exercise: Weight-bearing exercises, i.e. any activity
that uses outside weight or the weight of your body to challenge the
muscles and bones, cause your bones to become denser and stronger.
salt and caffeine: Both can leech your body of calcium.
Warm Bean & Arugula Salad
Makes 6 servings
Time to prep: 35 minutes
1 ounce thinly sliced prosciutto, cut into strips
1/4 cup extra-virgin olive oil
1 medium red onion, finely chopped
4 cloves garlic, minced
2 15-ounce cans white beans, rinsed
1/3 cup reduced-sodium chicken broth
1/4 cup lemon juice
1/4 cup chopped fresh parsley
Freshly ground pepper to taste
8 cups arugula
1. Cook prosciutto in a large nonstick skillet over
medium heat, stirring frequently, until crispy, about 5
minutes. Drain on paper towels.
2. Add oil to the pan and place over medium-low heat.
Add onion and garlic; cook, stirring occasionally, until
softened, being careful not to brown the garlic, 3 to 5
minutes. Stir in beans and broth; cook until heated
through, stirring occasionally, about 4 minutes. Add
lemon juice, parsley and pepper; stir to combine. Place
arugula in a large bowl. Add the bean mixture and toss
to coat. Top with the prosciutto.
Active Life Health Clinic
Dr. Melissa Carr, B.Sc., Dr.TCM, R.Ac.
Doctor of Traditional Chinese Medicine
Regent Medical Building
#410-2184 West Broadway
Vancouver, B.C., V6K 2E1
In appreciation of each of your referrals, Dr. Melissa Carr
will offer you 10% off of your health product purchase, so
don't forget to tell your friends, family, colleagues, and
acquaintances to give us your name when they book an