natalie
j. forstbauer
aka "dr. feel good"
IN
THIS EDITION
Natalie's Health-E Tip: Alternative Calcium Sources
Workplace Wellness Tip: Plan Your Day
Yummy Recipe: Kale and Potatoe Soup
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Health-E Tip: Milk
Your Calcium From Your Vegetables
It is commonly believed that milk and milk products are the best source for calcium. Who pays for that advertising? The dairy foundation...surprise! To top it off, the calcium in milk products is injected with vitamin D after pasteurization. It is not even naturally occurring. In my experience, and in my research, I have found you can get adequate amounts of calcium from alternative sources.
I am a huge fan of some dairy products, like ice cream, yogurt, and cheese. Yummy! The purpose for this feature, is to give you more choices, and create awareness about alternative calcium sources.
Studies have demonstrated that the calcium in bok choy, broccoli, kale and other leafy greens, as well as tofu processed with calcium sulfate or calcium chloride, is absorbed at a rate equal to or greater than milk. Calcium absorption levels of deep green vegetables (broccoli, brussel sprouts,collards, kale, etc.) is 50-70%, Milk is 32%, Almonds is 21%, beans is 17%, and cooked spinach is 5%.
TIP I: Vitamin D is needed for absorption of dietary calcium. The best source of vitamin D is from sunlight. Be sure to get outside regularly.
TIP II: The amino acid Lysine is also needed for calcium absorption. Foods with Lysine include cheese, eggs, fish, lima beans, milk, potatoes, red meat, soy products, and yeast.
Depending on your age and if you are pregnant or not your daily Reference Nutrient Intake (RNI) for calcium varies:
| YEARS | RNI |
| 1 to 3 | 500 mg |
| 4 to 8 | 800 mg |
| 9 to 13 | 1300 mg |
| 19 to 50 | 1000 mg |
| >50 | 1200 mg |
| <19 Breast feeding/Pregnant | 1300 mg |
| 19-50 Breast feeding/Pregnant | 1000 mg |
The items listed below are great sources for absorbable calcium.
| FOOD | SERVING | ABSORBABLE CALCIUM |
| COWS MILK | 1 cup | 96 mg |
| GREEN VEGETABLES | ||
| Cooked Greens: kale, collards, sui choy, bok choy, okra, broccoli | 1 cup | 178 mg |
| Hijiki dried seaweed | 1/4 cup | 162 mg |
| Raw Greens: Kale, sui choy, broccoli | 2 cups | 178 mg |
| Wakame (seaweed) dried | 1/4 cup | 104 mg |
| LEGUMES | ||
| Chickpeas, pinto, butter,kidney 1 1/2 cups | 1 1/2 cups | 20-27mg |
| Soybeans, white beans, great northern, navy, black turtle cooked | 1 cup | 20-27mg |
| Tofu with Calcium | 1/4 cup | 430 mg |
| Tofu with out Calcium (soft) | 1/4 cup | 67mg |
| Quinoa | 1 cup | 50 mg |
| SEEDS AND NUTS | ||
| Almonds | 1/3 cup | 50 mg |
| Almond butter | 3 tbs. | 21 mg |
| Tahini | 2 tbs. | 128 mg |
| OTHER FOODS | ||
| Blackstrap molasses | 1 tbs. | 137 mg |
| Figs | dried 5 | 135 mg |
| Humus | 1/2 cup | 81 mg |
| Quinoa | 1/2 cup | 81 mg |
| Calcium-fortified foods & beverages providing calcium | per serving | 150 mg |
The optimal diet is one rich in vegetables, fruits and whole grains. What you trim it with is up you! Vegetables contain boron, a mineral that helps keep calcium in the bones. Milk contains virtually none.
Use supplements as just that supplements. It is more effective to take calcium supplements in smaller doses through out the day, than one big megga dose. Watch for calcium supplements that use D1-calcium-phosphate. Often it is not labeled. This form of calcium will hinder the absorption of nutrients from a multivitamin supplement.
Sources: Various health related websites, Prescription For Nutritional Healing, My training in Alternative Medicine
Workplace Wellness Tip: Plan Ahead
Put your best foot forward when you rise and shine in the morning. One of my favorite ways to put a smile on my face in the morning is whispering "good morning" to myself when I wake up. Hmmmm...perhaps that is too much information, but it is a powerful tool! That little ritual sets the tone for the rest of my day. After I have whispered, "Good Morning, Natalie", I take a moment to visualize my day from the moment I get out of bed in the morning to the moment I turn in for the night. This exercise has profound effects on the way my day unfolds, the attitude I hold through out the day and my tone at work. Try it and let me know how it goes.
Yummy Recipe: Kale and Potatoe Soup
4-5 large/medium Organic Potatoes chopped into small chunks2-4 cloves Garlic finely chopped
1 medium Organic Onion cut into small pieces
2 bunches of Organic Kale chopped
2 tbs. Organic Olive Oil
In your soup pot, sauté the garlic and onion in the olive oil.
Add salt and pepper to taste. Add the potatoes once the onions have softened.
Cover generously with water and simmer until the potatoes become tender.
Mash it until very smooth. You may need to add water to give it a soupy
consistency. If you are a pepper fan, return to the pan and add lots of
pepper. (Fresh ground pepper is the best) Add the chopped up kale to the
now mashed, soupy potatoes. Bring the soup back to a boil and simmer for
around 15 minutes. Pour into bowls and serve. You may like to add a tablespoon
of the olive oil to each bowl for extra flavour with a sprinkle of cayenne
pepper.
One 3.5-ounce serving of kale provides all the adult daily requirement
of vitamin A and C and 13 percent of the calcium requirement..
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Thank you for joining me. Make it a fabulous day!
Be
well,
~natalie
Natalie
J Forstbauer
Aka "Dr. Feel Good"
natalie@dare2feel.com
P.S.
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Information in this newsletter/ezine is provided for informational purposes and is not meant to substitute for the advice provided by your own physician or other medical professional. Never hesitate to tell your health care practitioner about dietary supplements you are taking or intend to take. You should not use the information contained herein for diagnosing or treating a health problem or disease, or prescribing any medication. You should read carefully all product packaging. If you have or suspect that you have a medical problem, promptly contact your health care provider. Never disregard professional medical advice or delay in seeking it because of something you have read on this site. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease. Dietary supplements are not intended to treat, cure, or prevent any disease.
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