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Hello, I'm Kimberly King, and welcome to the mother's market radio show, a show dedicated to the Truth, Beauty and Goodness of the human condition. On today's show, we welcome nutritional expert, Valerie Hall to talk about bone health, she'll tell us how we can keep our bones strong and healthy at any H-plus, later on, we'll tell you what's going on around town and give you a way to save some money at mother's market, but first up, we're going to discuss bone health, and joining us today is nutritional consultant and certified natural health professional, Valery Hall.

Mallory appears in front of thousands of people each year and speaks on a variety of topics with bone problems being one of her many areas of expertise, and now we welcome her to the mother's market radio show.

Valerie, how are you?

I'm doing great, thank you for having me here, Kimberly. Absolutely, we're so happy that you could join us and you know what, perhaps you can tell us a little bit about the scope and the focus of your work... Well, I get to do a lot of fun education on nutrition these days, everything from speaking in health food stores on all kinds of different subjects, I do 20 different health subjects, and I also speak to professional, sometimes nurse practitioners and things like that to educate them as well, as having my own consultation practice and enjoy doing all that work, well, you're a grid, the person to be in that business because today we are talking about bones and You know what, how to keep all 206, if we count it correctly... Right, all 26 of them healthy and strong, and it seems as though we've been trained since birth to even drink certain things that help our bones get strong and... Well, as we age, we start to think more about how we take care of ourselves, so tell us, Valery, why are there so many people with long problems as we can older... Well, there are so many issues going on with our food supply these days, things like the sugar and corn syrup and high foot Joe corn syrup are very inflammatory degenerative Foods, so those things kinda make us fall apart faster than we can rebuild ourselves, and then the other things that are really difficult, or the way that we take whole grains and grind it down into flower, that ends up being just like sugar to the body as well, so again, inflammatory and degenerative, so we need nutrients to rebuild ourselves, think of... That is our raw material that we're using as our manufacturing tool to not only build our structural components of bones and skin and joints, but also all of our chemicals for the body, enzymes, neurotransmitters and hormones are all built out of the foods we eat, so the better quality food, the better off we're gonna be... The other things in the food supply that are really a problem, bad beverage number one, so to pop, I'm so sorry to tell everybody so to pop in all of its forms is a major health Robert A, and it's not just about bones for so to popularity thing absolutely.

Blood sugar, heart health, brain, brain chemistry, everything ends up being an issue when it comes to soda pop, it's one of the main bad things that we are consuming in this country, now you can make a healthy... So to pop yourself. Oh, good.

So I always like to find a healthier alternative for things we already like and get a natural bubbly mineral water, not club soda, because club soda has phosphoric acid added. That's one of the big problems with soda because phosphoric acid pulse calcium right out of our bones, so you get a natural bubbly mineral water that's gonna be accessible for us and you can add a couple of drops of flavored Stevia to it, and Steve is a wonderful natural sweetener from the Stevia plant, no carbohydrates, no calories, no blood sugar impact, no inflammation and degeneration problem with it as well. doesn't drive your sweet tooth to want other sweeteners, they have some delicious flavor drops in all the health food stores. Now, you can use orange to make an orange soda and use the Nile, make a cream soda, lemon makes a nice lemon lime, so do they even have root beer and grape, so you can make these delicious sodas with your natural bubbly mineral water and flavored Stevia drops that are not gonna have all of the negative ramifications of everything in a can, ally looking that up for my kiddos, because unfortunately, kids do get hit on separation and the Stevia is much sweeter than sugar, so you're only gonna use a couple of drops.

Start with two drops and add one drop at a time, because if you use too much, it tastes bitter, so if you tried your Stevia it didn't taste good to you, that means you use too much, do you have to back up and use a bit less, but it's very good and Tevis not sugar. Right now, it is not.

And it's not... And I like the natural Steve's in the health food store. Sweet Leaf makes a very good one that's universally available out there, not as processed as the things coming out in the mass market stores.

Wow. Oh, I love that tip. Excellent. Yes, you and I are gonna get along. Right from the very beginning.

And now, one other beverage I wanna mention that is the most shocking thing that I say in my bone health seminars, today's pasteurized milk is working against our bones... Not for our bones.

I was absolutely horrified when I was reading these things several years ago that made it very clear to me how the pasteurized milk is a problem, and years ago they started past rising, which kills the bacteria in milk, but it doesn't remove it. And so now you have dead bacteria, the milk, which doesn't appeal to me for much either, but in the pasteurization heats it to boiling for a certain amount of time, and that is so hot, it kills the enzymes in the milk, it fuses the calcium and protein, so tightly together, that we don't use either of them very efficiently, the women's health study that was conducted over 30 years or so of evaluating the foods people aid and what their health outcomes were, showed that a woman who drank 14 glasses of milk a week had a 45% greater chance of developing osteoporosis than a woman who drank one glass of milk a week... Wow, I was horrified at that, and in fact, the country is in the world that drink the most pasteurized milk, have the highest degree of osteoporosis, United States is number one in both categories, we drink more milk is open or as... As simple as doing that, now you can get raw milk in certain states, California is legal to get raw milk, and you can't find that at mother's market, it is more expensive, but it's money well spent because that is calcium we can actually use in it.

But what about the taste?

Great, but it goes bad a lot faster, the pasteurization process, let's it hang out for a long time in the fridge, you gotta drink the pastored milk or the UN-pastorate Mok very quickly. And then the other wonderful substitute is almond milk, and I particularly like the UN-sweetened ones, they have a vanilla chocolate and original, and those are very easy on the blood sugar, they're very good for calcium because Amos contain calcium, so it's an easy accessible calcium and it tastes great, so I recommend trying some amami.

Yeah, you know what, actually, I've been hearing a lot of commercials for Oman milk recently, so I know they're out there. Does it taste taste great, I think it takes more like milk and rice milk or so email in, it's a really good alternative for us... Oh gosh. That's a great advice.

Well, let me ask you, when is a good time to start thinking about our healthy bones and... Well, you know, I think right away is a good time to start thinking with our children, helping them to get good foods in, you know, organic fruits and vegetables are gonna give them really good accessible minerals, the more bone we can build when we're young, the better off we're going to be... As we get older, so you wanna really build that bone density when we're younger, so good vegetables are excellent, high quality proteins like organic eggs, some nice free range chickens and turkeys, things like that, I think are very good sources of protein, and I always get my food at a health food store, I don't shop in a regular grocery store anymore, feel like almost all the food that they offer there is not help supporting food because of all the chemicals.

Some of the rules of thumb, if I'm buying a packaged product, I wanna see a short simple list of ingredients with words I understand, if I can't pronounce it, I don't wanna eat it too, I like that that's a great way to let go of as our bodies are really looking for natural food and it's close to its natural state as we can get it, and if we can avoid the process stuff, you know when we eat grains don't make it out of flower and hydrogenated oil make it out of whole organic sprouted grains.

So finding those healthy substitutes for the foods we already love, mothers has some wonderful crackers and breads that are far superior to the grain products you'll find elsewhere, Julian bakery breads are very high fiber on them to have 12 grams of fiber per slice.

Lay tastes great. Wonderful breads. They've got there, Dr. cracker and fin Cris from Finland. And Mary's Gone Crackers are little seed crackers, she's losing her mind at a... But they've got some lovely substitute foods that are much, much healthier for you at a health food store then you'll find in a regular grocery store.

Okay, perfect, well, I also wanna talk about how the bone disease and stoats men and women differently.

I know we always hear about it for women, bone disease, osteoporosis, but... How is that different?

Well, the estrogen that we produce for much of our lives has a very bone-protective effect, but once we go through menopause and our estrogen levels decline, then we become a much greater risk for osteoporosis because that estrogen has a protective effect.

So that's one way that women are much more at risk for both men and women, it's really important to do weight-bearing exercise without exercise, if we lead a very sedentary lifestyle, our bones are just gonna get weaker and weaker, they need to be supporting our body, they need to be walking and supporting the weight. A good analogy is, if you have an indoor plant and eventually it gets so weak that it falls down and you have to put a stake in it and tie it up, and that's because it doesn't have any wind blowing against it to make it stronger.

Same is true for our bones, if we don't use them, they automatically get weaker, and actually men are increasing in their osteoporosis risk because of the massive soda pop consumption that is risen and risen when I was a kid, and we got a soda pop, it was maybe six, eight ounces, now we've got the 64 ostentatious gonna strap it into the seat with the seat next to you to dive away at the estate as it has treated you do that.

Well, it's so true, and as we've mentioned earlier, so to pop his all around is not good, and it's a really bad habit.

Well, besides that, a popular are some of the worst foods for our bones. Well, the hydrogenated oils have a real negative impact to, calcium and minerals actually need the oils to carry them across the intestinal lining and into the bloodstream so that they can get deposited in the bone, so the oils are kind of like a carrier.

And bad oils are not good carriers, they don't build good cell membranes in the body, and they just are inflammatory degenerative problem foods for us, we use that to build a lot of things in the body, and the brain is 60% that the skin use is the facts we eat, most importantly, every cell wall is built out of the facts we eat, so we wanna avoid these hydrogenated oil, partially hydrogenated oil, trans fat, deep fried food, very problematic in the body. You know what I like? All of oil. That's fantastic, but alive all you have to do your very low heat because it can turn into a trans that... So no more than low heat on the stove, no higher than 350 in the oven, no longer than cooking it for 20-25 minutes, Okay, if you're going higher heat, they have a whole section of health supporting oils in the health food stores that you could actually look at that list their heat ranges, and one of my favorites is what a surprised coconut oil.

I know for years, Holt was horrible for us. And the one they tested all those years ago was hydrogenated coconut oil, which is why it came out as the worst thing you could eat, but natural organic virgin coconut oil, they sell in the health food stores. It's a fantastic oil, it's a great oil for weight loss, what is surprise it right out and buying that as, it's a great cooking oil that even have some with neutral taste now, so you can get it either with the coconut flavor or neutral taste it with stands high heat and long cooking time, so if you're doing something Surya, very high heat, coconut oil is a great choice, who know it's also wonderful for the skin, you can rub it right on the skin, it's antiviral, anti-fungal, anti-bacterial, and it's fantastic for skin problems, dry skin dry cracking. Heals on your feet and so forth.

I'm gonna be with you, I'm gonna be calling you every day, I'm Valerie, what else you have, all kinds of tips in there. That's great. Okay, so lifestyle change is... We talked a little bit about the food, well, what kind of foods that support bone health, but we talked also about how important exercise is as well... Yes, that's a really important key for us, so even to keep your upper body strength while you're watching TV, just get a little one-pound weight in each hand and do some little arm exercises helps to keep your shoulders and your arm strong, and it's important. You said to really use those, you have to use it after age 45, we start to lose lean muscle mass very quickly, so it's important to do some build-up for that to... And I just heard a report about how women over in their 40s have to exercise an hour a day each time, we are three little 20 minutes on just to keep it up. Right, I put on my favorite music and dancer... Right, I'd love to see that.

That feels like fun. It doesn't feel like it. Beside, I like that program.

Well, we're getting some great information from Valerie, and thank you so much for all of this information, we'll be talking about more bone health with Valerie Hall in just a moment, we'll be right back to... Welcome back to the mother's radio show, and now we're gonna take some time to remind you that if you missed any portion of today's show, you can download the podcast from our website, mother's market dot com, click the link for radio podcasts and listen to our past shows but you can always download our Healthy Recipes and money savings coupons, all available at mother's market dot com, and now back to our interview with nutritional consultant Valerie Hall, we're discussing healthy bones and what foods to eat, plus what types of supplements might help out as we age and that's exactly what I wanted to ask you about, were the vitamins, the supplements, and you know what, no one's getting younger.

Here, I will speak for myself.

What should we be taking for healthy bones?

Well, it's so interesting because as new information comes out, things change all the time, what is recommended for healthy bones now is nothing like 15 years ago, they've actually done a lot of changes back then they would recommend lots of calcium, a lot less D3, a lot less magnesium, everything is switching around.

Now they say less calcium itself is better.

Wow, more magnesium, more vitamin D3. And there are a couple of other wonderful support minerals like silica and strontium that I'll mention as well, so let's talk about calcium amounts first, ground up rock, calcium is not very absorbable, and that's mostly what we get out there, so things like Calcium, Citrate and carbonate or ground up rock, not easy for us to absorb. The calcium I prefer are the ones that are food-based or animal-based, so the animal-based ones are called MC-HC or micro-crystalline hydroxy appetite.

I like when you say that it backlit, and then those are actually ground up cow's bone, which have all of the different nutrients, what they mean when they say organic minerals, it has been alive at some point, so it's been a plant or an animal at some point, and those are more accessible for us because they're loosely stuck together, they loosely bonded, we can break them apart and use them if they've only ever been rock or inorganic mineral that has never been alive, they're very tightly bonded and hard for us to break apart.

Okay, so that's the big issue there.

Not everybody wants to use ground-up bones, so there are lots of food-based calcium as well, I like some by Rainbow Light, and they make food-based calcium, they have one called calcium Plus, which has more magnesium and calcium. I like that what they call the ratio reverse, and they have one that's a one-to-one ratio called every day calcium plus enzymes, so I think those are both very good ones as well.

Now, I recommend a lot less calcium than what we usually hear about, Dr. Andrew, while on his website, has decreased his calcium recommendations to between 50 and 700 milligrams daily, even if you have bone problems because larger amounts of calcium end up interfering with bone health and we can't absorb it well, so it's just kind of wasted. In fact, goes to the wrong places, might be forming calcium plaque in the arteries, which is hardening of the arteries, might be forming kidney stones and being deposited in the wrong place, so I like less calcium and more magnesium.

Next thing I wanna talk a little bit about is vitamin D3. D3 is really in the news lately because it can do so many wonderful things, it's great for bone health, it's also really good for immune health, being protective against 30 different types of cancer because it protects our DNA from damage and mutation, and then it's also very good for helping to prevent colds and flu, if you have a lot of good D3, a good for the immune system and absolutely critical for bone health and calcium metabolism in the body, it's one of those calcium managers, calcium never does the right thing unless it's told what to do 3 and magnesium or some great calcium managers in order to get our blood levels up, we need much more... 85% of Americans are deficient in blood levels of Vitamin D-3, 95% of seniors are deficient, anybody who's got immune problems or bone problems is certainly deficient.

And what about Children Should be Taken... They should be taken D3 as well, yes. And by the way, they put the wrong DML, that he's D2 and milk, so it doesn't really help us there again, another problem with that D3, we can also make out in the sun, but the reason that we're so division... There are a couple of reasons.

First of all, we were told to put sunscreen on every waking moment, we need sun, sun is a vital nutrient for us, but if we put sunscreen on, we're blocking those UV rays and we can't make any vitamin D3. So that's problem number one.

Problem number two is it's sunlight plus the cholesterol on our skin that makes vitamin D-3, but as people are taking all these cholesterol-lowering drugs and doing everything they can to lower their cholesterol, we may not even have enough of that building block to make the D3 from if you go out in the sun and then take a shower right away, you've washed the D3 off before it can really absorb, so you wanna let it sit on there for 24 hours or so, so ideally, you take your shower first, then go take your walk it exposed to your 20 minutes of sun for light-skinned people, about 20 minutes of sun exposure a day without sunscreen will give them an excellent amount, maybe close to 10000 IUs of depredations in the body, and if they're darker skin people, they need about 40 minutes out in the sun.

So those are some of the recommendations now for D3, if you're not getting that sunshine on a regular basis, or you're using sunscreen or so forth, then you wanna make sure that you're getting D3 in a supplement form and to move those blood levels up, especially as we get older and it's harder to absorb like 5000 IUs a day for the senior citizens as an excellent recommended dose.

Oh my goodness. Well, that is excellent information again, because even the difference between the D-2 and the D3... Yes, and you can also get your blood levels checked from time to time, which is a good idea every six months or so, that's a good idea to get those blood levels checked. On the low end, it's 30 to 40 and you really wanna get it up from there, on the high end, they say you don't wanna get above 120 as your blood plasma level, but I've yet to see anybody get too high taking it. It's something that we really need desperately.

Okay, and that sort of answers a question, Can you get too much D3 that theoretically could... But if you're the people who live on the equator and they're running around now all day, every day, we're making 50000 IUs of D3 on a daily basis.

Well, there's an answer, I guess. Now you are in Southern California, right?

That's right. So on the backyard and a choice of sonnets, so good for us.

I can hear kids now going, I need to go out in the sun finally, so 20 minutes a day isn't gonna be harmful for the skin at all, the only time skin is turned by the sun as if we burn... So if you're gonna be up for a long time and definitely use sunscreen, but get in natural one from the health food store is not a chemical one, from the drug stores and the mass market stores.

Yeah, just such a distaste skin is our largest organ, and it soaks up whatever we put on it and pulls it right into the bloodstream, so get a healthy natural sunscreen.

Oh, that's great, great advice. There is something that I haven't asked you that you wanted to tell me about. About healthy bones? Yes, two other minerals. Bonus is interesting, as a living tissue, I always have this concept of it is solid rock, but for a studied nutrition, but it's 70% flexible collagen on the inside covered by 30% mineralization on the outside, so throwing these minerals at it and working on the mineralization is really only helping 30% of your bone. The nutrient that helps the inside of the bone, silica, which builds collagen or collagen types 1 and 3, either of those supplements will help to build the College and Matrix on the inside of the bone, so those help to regain the flexibility of the inside and the better that College and Matrix, the more things that the minerals have to hold on to, if the bone matrix in the middle isn't good and the count doesn't matter how much calcium mouth won't do it, it just isn't going to stick. So it's kind of like the glue there, and then the other one is a new mineral that they're using around the world for bone density problems called strontium, and there's an excellent one in the health food stores called strontium bone maker by doctor's best. strontium is a mineral that works with the calcium and D3 to build bone mineral density, it actually builds new bone-building site on the bone, it accelerates the build-up a bone and slows down the breakdown, so if anyone's already been diagnosed with a bone problem, a bone density problem, I would recommend adding a Strontium, two strong TM bone makers a day will give you the 680 milligrams that are used in all the prescriptions around the world, you could take those with any one meal and then take your calcium at your other two meals, minerals are always best absorbed with food because we need hydrochloric asset to absorb them, so Toms don't work because you've created an anti-environment, you've thrown calcium in there, but with an anti-environment you're not absorbing anything, so you need that stomach acid, so strong in with one meal calcium with your other two D3 throughout the day, and that's going to be a great recipe for helping to build up that bone density, and the studies on Strontium, they've did most recent one involved over 1600 women, it was a three-year study, and they were already in bone trouble, they were menopausal or older and had already had one fracture, in that study, it built the average Timon by 83%, the average lumbar spine by 144%, and it reduced the risk of fracture by over 41%, which tells us it's building good quality bone.

So I think it's an excellent tool that we have now that we can add to the protocol if we already a bone problems, if you don't have the bone problems, I think that getting your calcium, magnesium better balanced, getting a better absorbed calcium, more vitamin D3 and the silica is a wonderful recipe for building healthy bones.

Wow, I need to go shopping.

You just dispelled many rumors, but it's two things do change and with all this research, well, thank you so very much for your time, Valery, and we really appreciate your knowledge and you know what? We look forward to having you on again. In the meantime, you can also get more information on Valerie on her website, it's Valerie Hall, nutrition dot com, and learn more about their natural roof approach and to making us all healthier. We look forward to our next visit.

Thanks for listening to the mother's market radio show.

And for shopping at mother's market.