Author: Robin Hardy

Farro & Arugula Salad

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Farro & Arugula salad

Ingredients (Salad):

  • 2 large handfuls of arugula 
  • 1/2 cup farro, cooked
  • 1/2 head asparagus, sliced on a diagonal 
  • 1 bunch grapes, figs (and)/or peaches
  • 2 handfuls fennel, shaved
  • 1/4 cup roasted hazelnuts, chopped
  • And a handful of fresh herbs (chives, fennel fonds, mint, or as desired) 
  • 8-10 slices of fresh pecorino

Ingredients (Dressing):

  • 2 Tbsp extra virgin olive oil
  • 2 Tbsp reduced balsamic vinegar 
  • 1 tsp raw honey
  • 1/2 tsp dijon mustard Salt & pepper, as desired
  • 1 tsp minced shallot, optional
  • Fresh herbs, as desired

Directions:

  1. To make the dressing, combine all of the ingredients in a mason Seal and shake vigorously to emulsify the olive oil and balsamic vinegar. Set aside.
  2. Place farro in a stockpot and cover in about two inches of water. Add a dash of salt and bring to Reduce heat to low and let simmer for 10 minutes. Remove from heat and let sit for an additional 10 minutes. Remove excess water and spread on a baking sheet to cool.
  3. Meanwhile, soak the shaved fennel in a bowl of water with juice from half a lemon, to ensure the fennel does not oxidize.
  4. Char the grapes over an open flame or on your grill, cooking for about 2-3 minutes on each side or just till browned. If using figs or peaches, slice the fruits in half before grilling.
  5. To prepare the asparagus, bring a small pot of water to Separately combine ice and water in a medium-sized bowl. Add sliced asparagus to boiling water and cook for 1-2 minutes, just till al dente. Drain immediately and dunk into the ice water. (This will ensure the asparagus maintains its bright and beautiful color)
  6. To assemble the salad, first toss the farro with 1-2 Tbsp of them, combine arugula, farro, grapes, herbs, and drained fennel and toss with dressing, salt and pepper.
  7. Plate and garnish with hazelnuts 

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Bone Friendly, Gluten Free Chicken Soup Recipe

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Bone Friendly, gluten free chicken soup recipe

The key to this soup is: 

1) pan frying in coconut oil and seasoning all the ingredients so that they could be eaten by themselves 

2) using bone broth instead of regular chicken broth. You can substitute your favorite veggies in place of the carrots or celery. I use a liberal amount of coconut oil to cook with and place it all into the soup in order to increase the fat content and make it keto-friendly. 

Bon appétit!

Ingredients

  • 48 oz organic chicken bone broth 
  • 2 cup organic coconut oil
  • 2 large organic onions, diced
  • 5 carrots, chopped
  • 5 stalks celery, chopped
  • 2 lbs organic chicken
  • 4 broccoli crowns (optional)
  • 1 cup organic rice noodles (optional) Salt and pepper to taste.

Directions

Pan-fry the onions (caramelize), carrots, celery, and chicken, each with 1⁄2 cup coconut oil on medium heat. Season as you cook these. Cube the chicken into bite-sized pieces after they are cooked.

If you are using noodles, boil them now. Add the broth to a pot and add all the cooked ingredients into the pot with the broth and simmer at low heat. Make sure the droppings from pan-frying the chicken and the veggies make it into the soup.

I typically save the peels of the onions if they are organic because they are high in quercetin. I place them in a cheesecloth and add the peels to the soup, and then I remove them before serving.

This soup is tasty, however, it is high in fat. If you don’t like it that greasy, you can halve the amount of coconut oil used.

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Orange Pomegranate and Walnut Salad

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Compound derived from walnuts and pomegranates may boost mitochondrial and muscle health.

As a person ages, mitochondrial function declines, driving many age-related conditions, including the progressive loss of muscle mass and strength. Findings from a recent study suggest that a compound derived from ellagic acid metabolism helps restore mitochondrial and muscle health in older adults. 

Ellagic acid is a bioactive compound found in a wide variety of fruits, nuts, and vegetables, especially walnuts, pomegranates, and rose hips. Bacteria in the human gut break down ellagic acid to produce compounds called urolithins. Scientists have identified about 20 urolithins, but the most studied of these is urolithin A, which exerts potent anticancer and anti-inflammatory properties. The capacity to form urolithin A from ellagic acid varies considerably from person to person and decreases with age.

https://www.eurekalert.org/news-releases/940275

Recipe idea from Author Beautiful Eats & Things

Orange Pomegranate and Walnut Salad

Servings 6

Ingredients

  • 6 cups spring salad mix
  • 1 cup pomegranate seeds
  • 1/2 cup mandarin oranges drained ( I use fresh orange pieces)
  • ½ cup walnuts chopped
  • 1/3 cup reduced fat feta crumbled 

 

For the Honey Dijon Dressing

  • ¼ cup olive oil
  • 2 Tbsp apple cider vinegar
  • 1½ tsp. Dijon mustard
  • 1 Tbsp honey ( I reduce to 2 teaspoons)
  • Salt and pepper to taste

 

Instructions

  1. In a large bowl, mix together spring salad mix, pomegranate seeds, mandarin oranges, and walnuts.
  2. Arrange salad on a large platter.
  3. To make the dressing: whisk together olive oil, apple cider vinegar, Dijon mustard, honey, salt and pepper in a small bowl.
  4. Drizzle dressing over the salad, add feta, and serve.
  5. Top with additional pomegranates, feta, and walnuts if desired.  Enjoy!

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Mushroom, Onion & Cauliflower Bake

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Mushroom and Onion Cauliflower Bake from Whole Food Cooking Every Day

Serves: 4-6

INGREDIENTS

Cauliflower topping

  • 1 large head (2½ lbs) cauliflower – cut into 1½” florets
  • ½ cup raw pine nuts, cashews, or macadamia nuts
  • 2 tablespoons extra-virgin olive oil
  • 3 tablespoons nutritional yeast, plus more to taste
  • ½ teaspoon fine sea salt, plus more to taste

Mushroom and onion filling

  • 3 tablespoons extra-virgin coconut oil
  • 1½ tbs shiitake mushrooms – stems removed and caps thinly sliced
  • 2 tablespoons chopped fresh thyme
  • 3 medium onions – quartered and thinly sliced lengthwise
  • ½ teaspoon fine sea salt, plus more to taste
  • 6 cups (6 oz) sliced Swiss chard – tough stems removed
  • 1½ cups cooked chickpeas (1/4 cup cooking liquid reserved) or 1 15 oz can (drained)
  • 1 tablespoon tamari( can use coconut aminos)
  • 2 teaspoons balsamic vinegar
  • ¼ cups filtered water if using canned chickpeas
  • 2 teaspoons arrowroot powder
  • 1 tablespoon filtered water
  • freshly ground black pepper

INSTRUCTIONS

Cauliflower topping

  1. Set up a steamer pot with about 2 inches of filtered water in the bottom (the water shouldn’t touch the bottom of the basket) and bring to a boil over high heat. Arrange the cauliflower florets in the steamer basket, cover, and steam for 10-12 minutes, until the cauliflower is cooked through but not falling apart. Remove from the heat and set aside.
  2. Put the nuts, olive oil, yeast, and salt in a high-powered blender and add the steamed cauliflower. Starting on low speed and using the tamper stick to help press the cauliflower down, blend, gradually increasing the speed to high, until completely smooth and thick; use the tamper stick to keep the mixture moving and to scrape down the sides as you go. This will take a couple of minutes. Season with more nutritional yeast and salt to taste and blend to combine.

Mushroom and onion filling, and assemble

  1. Preheat the oven to 375°F (190° C).
  2. Warm a large skillet over medium-high heat and pour in 1 tablespoon of the oil. Add half the shiitakes and the thyme, stir to coat with oil, and cook for 10-12 minutes, stirring only every minute or two (to allow the mushrooms to brown), until the shiitakes are golden brown. Transfer to a bowl and set aside. Repeat with another tablespoon of oil and the remaining mushrooms. Wash and dry the skillet if there are blackened bits on the bottom.
  3. Add the remaining tablespoon oil to the pan, then add the onions and cook over medium heat for 8 minutes, or until beginning to brown. Cover the pan, reduce the heat to low, and cook for 10 minutes, or until the onions are soft and lightly browned. Remove the lid, add the salt, and cook uncovered for another 5 minutes, or until the onions are caramelized. Add the chard, cover, and allow to steam for 3 minutes, or until tender. Add the chickpeas, cooked mushrooms, tamari, balsamic vinegar, and chickpea cooking liquid or ¼ cup water, raise the heat, and bring to a simmer. Dissolve the arrowroot in 1 tablespoon water, stir, and drizzle into the simmering mixture, stirring constantly. When the mixture has returned to a simmer, remove from the heat and season to taste with pepper and more salt.
  4. Transfer the mixture to an 8-inch square or equivalent baking dish and smooth the surface. Spread the cauliflower topping evenly over the filling. Bake for 30 minutes, or until the filling is bubbling and the topping has begun to set. Turn on the broiler and broil the bake for 3 to 6 minutes, until the topping is golden and browning in parts. Remove from the oven and allow to sit for a few minutes before serving.
  5. Once cooled, leftovers can be stored in the fridge in an airtight container for up to 3 days. To reheat, put the bake in a baking dish, cover, and warm in a 400° F (200° C) oven until heated through.

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Echos: The no-radiation method to determine bone density and quality

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How many times have you gone to get your bone density tested? If you have done it even once, you know that the procedure involves radiation.

Although many clinicians remind us that the radiation levels for many tests are low, I do know that women across the world are less accepting of continued use of radiation for diagnostics than we used to be.

As I thought more about a radiation-free diagnostic, it became clear to me that preventative care usually begins with a personal experience that motivates an individual.

If a 30-year-old person can get the data on their personal bone health when they are theoretically at their peak bone density, it seems to me that we would have an opportunity to intervene with healthy lifestyle choices and prevent a lot of problems down the line.

In my mind, radiation-free means that people could stay abreast of their bone health throughout their life.

About the Echolights Scan

I first read about the EchoS in October 2020, when Echolight S.P.A. opened an office in the US. Initially, I was curious about this radiation-free technology that determines bone density and quality for personal interest.

I wanted to know about my own bone quality, but I did not want to submit myself to more radiation. A lot of women I work with feel the same way.

I was impressed by the clinical data from Europe where the device was first used in a clinical setting in 2015. The FDA approved the Echolight in 2018. Let’s delve into what this new technology really is.

How Does REMS Technology Measure Bone Density?

Echolight Medical developed the first clinically available method for the direct non-ionizing (radiation-free) measurement of lumbar and femoral bone mineral density (BMD).

The device, EchoS, utilizes proprietary R.E.M.S. (Radiofrequency Echographic Multi Spectrometry) technology to scan the lumbar vertebrae and proximal femur. The EchoS rapidly generates a medical report that includes BMD, T-score, and Z-score.

In addition, the system automatically assesses the quality of bone micro architecture, independent of BMD, and provides a five-year probability of a major osteoporosis fracture. 

For me, it’s a huge win to be able to monitor my osteoporosis more closely, with more frequent EchoS scans. I would like for my granddaughter and other women to be able to get a scan long before menopause to give them the data they need to spur their own preventative activities in regards to osteopenia and osteoporosis.

What Is the Fragility (Quality) Score? 

The fragility score measures the quality (fragility) of the bone’s microarchitecture. Echolight’s proprietary score ranges from 1-100. The range is normal at 1 and fragile at 100, respectively.

One could have a low bone mineral density, but having a lower fragility score would indicate a stronger microarchitecture (quality) of the bone. The spectral model created frail and non-frail data from real patients over 10 years.

Here’s an analogy to help you understand the two parameters:

A stool made of wood is less dense than a stool made of steel. Let’s say the steel stool has uneven legs, while the wooden stool is reinforced with struts and bands (quality architecture). One would likely sit on the wooden stool rather than the steel stool given the choice.

My REMS Scan Experience

I recently recorded a video podcast with Vicki Baldwin, RT(R), RDMS, RVT. Vicki is a clinical Sales Specialist who performs demonstration exams, and she provided us with an Echolight Scanning device.

Vicki performed a bone and spine scan for four people on our podcast day. Flose was our first patient. She is a 28-year-old who is very health conscious. She had two fractures in her tibia in her teens and has been concerned about her bone density, but for obvious reasons, a DEXA did not make sense because of her age. 

Amalia is a 39-year-old mom with an 18-month-old baby. She was very sick during her pregnancy and had a difficult time with nutrition and exercise. She was concerned about her bone density but did not want to receive the DEXA due to radiation concerns. 

Virginia is a middle-aged woman who is very fit and active and quite petite. She was curious about her small stature and active life and what it means for bone density.

Finally, I was scanned at 62.5 years. I have moved from osteopenia to osteoporosis again. Although the change was disappointing, I was encouraged by the fact that my bone quality is very good.

As you all are familiar with the color coding that comes with many diagnoses, I had numbers in the red for density and numbers in the green for quality. I will be looking at all the reasons that may exist beyond aging for this change, but I will not be changing my activity level.

My weightlifting keeps my muscles and balance strong, and we know that NOT falling is half the battle. When I have fallen on the tennis court, I bounce right back up, so I know that my bone quality is holding me in good stead right now.

The great news is that I CAN monitor my bone density and quality more often now because we have a non-radiation method for getting information on our bones.

What’s in It for Us All

First, I know this may sound like a promotion for Echolight, but I have no financial stake in the company or the product or a medical or spa establishment that owns a machine. I do not own a machine either.

I simply see a huge public health education opportunity that should not be ignored. The benefit of a non-radiation method to assess bone quality and density means that young women will be able to have the data to make decisions regarding their bone health long before they are in osteopenia or osteoporosis.

It also means that women in our age group, that is, over 60, will be able to monitor their bone density and quality far more frequently.

The fact that many established medical practices have invested in DEXA scanners may mean that acceptance of the REMS technology will be slow. I truly believe that as consumers we need to ask for technology that can provide us with bone density and quality information quickly and safely.

If you want to learn more about our little test group experience, here’s my podcast detailing the REMS technology scan.

Are you concerned about osteoporosis? Have you done a bone density scan? How often do you undergo a DEXA? If you could, would you rather do a radiation-free scan? What do you think about this new REMS technology?

 

Let’s Have a Conversation!

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