Bone Health – Sardines are relatively inexpensive and a good source of nutrients difficult to find in many other foods. They’re a rich source of bone-building vitamin D, that plays an essential role in bone health by helping to increase the absorption of calcium, and a very good source of phosphorus, a mineral important to strengthening the bone matrix, and vitamin B12 that also supports bone health.

Benefits of Consuming Ginger
If you suffer from loose bowels, tend towards edema or swellings, and
retain water as well as have a constant running or drippy nose (particularly when outside) and suffer from very low energy. You would do well drinking ginger tea or adding ginger to your meals.
Ginger is for colds that exhibit more cold signs than hot ones: chills but no fever, running nose that is clear watery mucus with lots of sneezing.
If you have a sore throat, thick yellow mucus or fever, ginger is not the spice for you. You need a cooling spice like peppermint to clear the heat.
The best way to consume ginger for this pattern is in its fresh/raw form. Fresh grated or sliced ginger in hot water with a bit of lemon and raw honey can do wonders for the onset of a cold. Fresh ginger is easier to grate for tea if frozen.
This soup is easy to make and works wonders for the common cold. Keep some in the freezer and have green onions, astragalus, fresh ginger and garlic on hand through the winter. Build your blood and energy and kick that cold to the curb.

Ginger Soup
1-2 inch piece of Fresh Ginger sliced thinly.
4 Green onions sliced into medium sized pieces.
1-2 garlic cloves peeled and chopped
6 cups Chicken bone broth or regular chicken stock

Place ginger, onions, garlic and mushrooms (if you choose) in a pot and add a small amount of broth. Simmer until ingredients are softened. Add the rest of the stock and bring to a boil. Reduce to a simmer and cook for 20-30minutes. Sip on broth throughout the day and feel better! You can eat the ginger pieces for some extra heat. Add other vegetables to make it more of a meal. Don’t add much salt as salt tends to bring things deeper into the body and this is more about pushing out.
Add in dried or fresh mushrooms for an extra boost of energy.
Add 4-5 pieces of Astragalus (Huang Qi) to the broth as it is simmering to boost your immune system and energy.

Organic Chicken Bone Broth – Organic chicken bones simmered for 24 hrs with a tablespoon of apple cider vinegar. For one pound of bones, you need about 12- cups of water or just fill the pot to cover the bones instead of measuring it out. Once it has simmered for 24 hours, skimming off the fat and oil on the surface, strain, and store in glass jars or freeze for later use. Save the ends of your vegetables in a bag in the freezer and add them to the stock for a bit more of a nutritional boost!

Broth for Vegetarians -Make a vegan “bone broth” using vegetable stock or the ends of your veggies simmered for 8-10 hours and add things like seaweeds, mushrooms, and miso to up the nutrient content.

The Medicine in Your Cup
Ginger is a naturally warming food with a pungent taste. Fresh ginger is good at treating the common cold when presented with chills but not fever! It also has the benefit or warming and soothing the digestive system helping with nausea, upset stomach, and appetite.
Garlic is a natural antibacterial and is immune boosting. It is considered warm and is great for reducing swellings, removing toxicity and carcinogens, strengthening the digestive system and moving our qi (energy).
Green Onion/Scallions are a warm and pungent herb great for shaking the common cold that is cold in nature (chills). Eat cooked or raw. Green onions add flavor to food and works well with ginger for warming.
Astragalus Root is found at a Chinese market or herbal store. It has sweet and slightly warm properties and immune boosting properties. It works on the lung and digestive systems and has energy boosting properties also. Good for one who seems to get sick all the time or has a lingering cough or just can’t seem to beat the cold.
David Bouley is on a mission to change the way we eat. One of his inflammation-fighting tricks is using a powerful fighting agent, turmeric. The New York City culinary star is opening a new restaurant with an emphasis on teaching people how to cook healthier at home. He has logged about 500 infused-oil recipes.
David Bouley’s turmeric oil recipe:

1 cup powdered turmeric
10 Tbsp. avocado oil
10 Tbsp. grape seed oil
10 Tbsp. olive oil

1. Fill a water bottle with the oils and turmeric.
2. Let sit for two weeks. And, voila, it’s ready to use.

He combines turmeric with high-quality oils because the benefits of the spice are transported more easily through healthy fats. Aside from turmeric, he counts mint oil (to calm the body), lemon (to boost immunity), and vanilla (another inflammation fighter), as kitchen regulars.
12 Best Foods for Arthritis

Strengthen and Restore Bones, Knees, and Joints

1 kg (2.2 oz) of wildflower honey
10 tablespoons of linseed
50 g (1.75 oz) of pumpkin seeds
5 tablespoons of ground sesame
3 tablespoons of raisins
50 g (1.75 oz) of sunflower seeds
50 g (1.75 oz) of wheat grain

Mix all the ingredients in a larger bowl, stir well and store in a glass jar.
Take a tablespoon of this remedy before your breakfast and lunch.
This natural remedy will boost metabolism, strengthen joints and heart muscles and restore and enhance the elasticity of ligaments and tendons. Organic gelatin is another effective natural remedy to treat pain in the back, legs and joints.

Smoothie for Strengthening Tendons and Ligaments in Joints

The power of three: pineapple, cinnamon and oats! Provides an abundance of vitamin C, silicon, magnesium and bromelain.
These have anti-inflammatory properties and a strong ability to decrease pain.
250 ml water
1 cup instant oatmeal
40 g honey
2 cups pineapple chunks
1 cup fresh orange juice
7 g cinnamon
40 g almonds, crushed

Cook your oats. Stir in 2 cups of fresh orange juice. Add pineapple chunks, honey, almonds and cinnamon to your blender and process until smooth. Add the oatmeal while your blender is running, and process until smooth. To cool, dump in a few ice cubes.

This lightly spiced drink is similar in flavor to chai and is packed with anti-inflammatory and antioxidant properties. Makes 2

1 cup unsweetened non-dairy coconut milk or almond milk
1 (3-inch) cinnamon stick
1 (1-inch) piece turmeric, unpeeled, thinly sliced, or 1/2 teaspoon dried turmeric
1 (1/2-inch) piece ginger, unpeeled, thinly sliced
1 tablespoon honey
1 tablespoon virgin coconut oil
1/4 teaspoon whole black peppercorns
Ground cinnamon (for serving)

Whisk coconut milk, cinnamon, turmeric, ginger, honey, coconut oil, peppercorns, and 1 cup water in a small saucepan; bring to a low boil. Reduce heat and simmer until flavors have melded, about 10 minutes. Strain through a fine-mesh sieve into mugs and top with a dash of cinnamon. Golden milk can be made 5 days ahead. Store in airtight container and chill. Warm before serving. Dried turmeric can be substituted when fresh is not available. Dried turmeric will settle to the bottom of the mug, so stir well before drinking.

Golden Milk
Golden milk is an Ayurvedic elixir having the ability to improve the functioning of the whole organism: balancing the nervous system and normalizing functioning of the digestive system. It has anti-inflammatory properties effective for treating catarrhal diseases and their prevention. Golden milk helps fight infections, improves cognitive ability, helps lubricate joints, purifies the blood, balances blood sugar and clears the skin. It is a good way to help curcumin ( active ingredient in turmeric) be absorbed by your body.

1/8 tsp. turmeric
½ cup water
1 cup organic milk (or coconut milk)
raw, organic honey to taste
Boil water and turmeric for about 8 minutes. The turmeric has to be fully cooked. In a separate pot, bring the milk to a boil and remove from heat. Combine the two mixtures and add honey to taste. You may add a little nutmeg too as it also offers many amazing healing benefits. Drink a cup of warm turmeric milk two or three times per day for best results.


Mix alcohol with iodine and add in crushed aspirin tablets. Mix together and leave in a dark place for 21 days. After 21 days, the remedy will be ready to use. It can be used in wraps or by directly massaging the affected area

This remedy helps in the treatment of arthritis, osteoporosis, back pain and all that is related to joints, bones and muscles. Probably if you ask your grandmother what would you do if you had painful joints, she will surely give this recipe for this “miraculous” mixture.
They say this folk remedy rejuvenates the bones for 20 years. So, if your legs feel heavy, or if you feel pain in the joints, if you are troubled by back pain or have consequences from previous injury, you do not need expensive gels and ointments, just a few simple ingredients would help.

Homemade Cream for Treating Joint Pain

1 Tbsp Raw Honey
1 Tbsp Organic Mustard
1 Tbsp Sea Salt
1 Tbsp Baking Powder

Add all the ingredients into a bowl, and stir until you have a nice smooth mixture.
Apply the cream onto the affected area, put a plastic bag over it and wrap it with a cloth. For the best results do this at night before you sleep. Repeat for 4-5 days.

The Anti-Inflammatory Smoothie

1 inch of fresh ginger, grated
1 inch of fresh turmeric, grated
Handful of baby spinach
Handful of watercress (or rocket/arugula)
1 small soft avocado
1/2 capsicum
Big handful of flat-leaf parsley and/ or coriander
1 cup coconut water (or filtered water)
Big pinch of cayenne
Pinch of salt

Grate the roots and put in the blender and add the avocado and coconut water. Blend this to form a base. Add the remaining ingredients and blend until smooth

Anti-Inflammatory Turmeric Dressing

1 teaspoon of ground turmeric
1/2 teaspoon fine sea salt
1/4 teaspoon ground black pepper
1/4 teaspoon garlic powder
1 teaspoon of dried dill weed
2 teaspoons of honey
3 tablespoons of vinegar
1/4 cup extra light/ extra virgin olive oil

Put ingredients as listed in to a glass jar with a tight fitting lid. Shake well!! Pour and toss over your favorite salad greens. I make this every night for my family’s dinner salad. It is a favorite in our home. If you prefer a thicker dressing put all the ingredients in a blender with 1/2 an avocado.

Anti-inflamation Smoothie

Pineapples contain bromelain, an enzyme that is a powerful anti-inflammatory. This famous pain relieving enzyme has been synthesized and isolated into supplements to treat inflammation and pain naturally. Ginger contains very powerful anti-inflammatory compounds called gingerols. These substances are believed to explain why so many people with osteoarthritis or rheumatoid arthritis experience reductions in their pain levels and improvements in their mobility when they consume ginger regularly.

2 cups ripe pineapple
1 cup ripe mango
large knob of ginger (about 2-4 inches)
1 cup young thai coconut water (you may add the coconut meat too from inside the coconut if you please)
1 tsp. fresh vanilla
Blend all ingredients for 20-30 seconds and enjoy!

Turmeric Tea

1 cup Coconut Milk (or almond)
½ tsp Cinnamon
½ tsp Turmeric
1/8 tsp Nutmeg
Dash of Cayenne Pepper
Raw honey to taste

Put coconut milk, spices and honey in a saucepan and heat slowly on low heat. If you put it on high heat, coconut milk will get too thick. Pour and enjoy.

Turmeric is one of the top super spices around.
1. It is a natural antiseptic and antibacterial agent, useful in disinfecting cuts and burns.
2. When combined with cauliflower, it has shown to prevent prostate cancer and stop the growth of existing prostate cancer.
3. Prevented breast cancer from spreading to the lungs in mice.
4. May prevent melanoma and cause existing melanoma cells to commit suicide.
5. Reduces the risk of childhood leukemia.
6. It is a natural liver detoxifier.
7. May prevent and slow the progression of Alzheimer’s disease by removing amyloid plaque buildup in the brain.
8. May prevent metastases from occurring in many different forms of cancer.
9. It is a potent natural anti-inflammatory that works as well as many anti-inflammatory drugs but without the side effects.
10. Has shown promise in slowing the progression of multiple sclerosis in mice.
11. It is a natural painkiller and cox-2 inhibitor.
12. May aid in fat metabolism and help in weight management.
13. Has long been used in Chinese medicine as a treatment for depression.
14. Because of its anti-inflammatory properties, it is a natural treatment for arthritis and rheumatoid arthritis.
15. Boosts the effects of chemo drug paclitaxel and reduces its side effects.
16. Promising studies are underway on the effects of turmeric on pancreatic cancer.
17. Studies are ongoing in the positive effects of turmeric on multiple myeloma.
18. Has been shown to stop the growth of new blood vessels in tumors.
19. Speeds up wound healing and assists in remodeling of damaged skin.
20. May help in the treatment of psoriasis and other inflammatory skin conditions.

According to Dr. Andrew Weil recent research on both turmeric and curcumin is very promising: Curcumin seems to delay liver damage that can eventually lead to cirrhosis, according to preliminary experimental research at the Medical University Graz in Austria.
Kansas State University research found that adding certain spices, including turmeric, can reduce the levels of heterocyclic amines — carcinogenic compounds that are formed when meats are barbecued, boiled or fried — by up to 40 percent.
Rodent studies at the University of Texas indicate that curcumin inhibits the growth of a skin cancer, melanoma and slows the spread of breast cancer into the lungs.
Researchers from the University of South Dakota have found that pretreatment with curcumin makes cancer cells more vulnerable to chemo and radiotherapy.
Epidemiologists have hypothesized that the turmeric that is part of daily curries eaten in India may help explain the low rate of Alzheimer’s disease in that country. Among people aged 70 to 79, the rate is less than one-quarter that of the United States. One new study suggests curcumin is valuable for arthritis treatment.