Bone Health
I have been asked a lot recently about bone health. Maybe it's the winter time and people are worried about falling and breaking bones or maybe it's because of the serious lack of vitamin D since it's really dark seemingly allllll the time....(or at least in Chicago😉)   

Different vitamins and minerals work together synergistically to keep our bones strong and healthy. These include Calcium, Zinc, Vitamin C, Vitamin D, Phosphorus, Vitamin K and Magnesium. Below are some of the foods that can be helpful not just for bone health, but for everyday life too! This clearly isn't an exclusive list but it's a great start! Don't forget to get in some exercise, especially weight baring ones as running, dancing and lifting weights which can stress your bones in a good way and signal your body to make more bone cells.

👉Calcium: Collard greens, spinach, turnip greens, kale, okra, Chinese cabbage, dandelion greens, mustard greens and broccoli
👉Vitamin C: Red peppers, green peppers, oranges, grapefruits, broccoli, strawberries, brussels sprouts, papaya and pineapples.
👉Vitamin D: Fortified plant milks, orange juice, cereals, certain mushrooms, and SUNSHINE☀️
👉Vitamin K: Dark green leafy vegetables such as kale, collard greens, spinach, mustard greens, turnip greens and brussel sprouts.
👉Magnesium: Brazil nuts, spinach, beet greens, okra, tomato products, artichokes, plantains, potatoes, sweet potatoes, collard greens and raisins
👉Phosphorus: Sunflower, pumpkin seeds, brazil nuts, cashews, almonds, pine nuts, oats, quinoa, rice and pistachios
👉Zinc: Spinach, flaxseeds, and pumpkin seeds
👉 Potassium: Tomato products, raisins, potatoes, spinach, sweet potatoes, papaya, oranges, orange juice, bananas, plantains and prunes

There is a ton more information out there but this is a good start if you're wondering about bone health!🦴 

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Meet Leah Negrin

 
I am a bold, beautiful, sometimes timid, usually happy, essential oil, nutrition junkie. Although at 39 I feel as if I've had several careers over a lifetime (or at least sometimes when I look back at my resume that is what shines through). I've been a paralegal, an office manager, an administrative assistant, worked in commercial lending and have finally landed on nutrition.

My journey to nutrition started many years ago when my sister was diagnosed with celiac disease and food had to change for the family. From there, along my own health journey I’ve helped people not only figure out what to eat but how to do it so that it can work for them sustainably. For almost seven years I’ve been counseling people on their nutrition and weight loss journeys. 

Finally getting some sunshine in Southern California *Photo credit  Brittany Hassett 

I am knowledgeable about what purpose food serves your body and I focus on finding sustainable options when it comes to food; this also led to my love of essential oils. I had the opportunity to attend a workshop where a registered dietitian spoke about using essential oils in her practice to help her patients. I was floored. I knew that #plantsheal but I didn't realize that others in the 'conventional' medical community thought that as well!! Learning that it was possible to incorporate these magical little bottles gave me a huge sense of hope.


Alina, myself and Caitlin (oily bffs) *Photo credit Anne Negrin

 
As I learned more about these oils I was diagnosed with increased intestinal permeability or as many of us know it, leaky gut. Leaky gut has been around for quite awhile but many of us are just learning what this is or why this is even more common these days than ever before. Many issues can be related to leaky gut including autoimmune diseases. Receiving this diagnosis just led me down a path further to learn about nutrition and how to best serve my body and take care of myself.


Enjoying a vegan ice cream cone in Budapest! *Photo credit to Michelle Owen 

Since birthing our sweet baby boy at home earlier this year I’ve been incredibly passionate about helping other women too who are pregnant and new mothers with their nutrition. Eating healthy for your pregnant body and your postpartum self is a game changer for both mother and baby.

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